Tag: #SOJ

  • HB#14: All Hail Heavy Bells!

    Six iron wielding luge riders braved subzero temps and breakneck ice to start the week off with a nod to Rod. Bottom line: Everest has nothing on Mt Chaplain. Here’s banana shenanigans for ya:

    The THANG: 

    WARMERAMA: 

    • Mosey lap WITH bells and circle up
    • Welcome & Disclaimer
    • PLAY “Heavy Bells” by RVA’s own J.Roddy Walston and the Business (3:53). For the duration of the song the PAX squat to the beat with KB racked in front, then complete a KB burpee for every “Heavy Bells” (x24) throughout the song. Super warm.

    COP #1:

    • Mosey over to Love Hill for TURKISH LIGHT POLES
    • At each light complete a T.Getup, but once the KB is overhead, mosey/walk to the next light to complete the TG going to the ground, and then start the next TG with other hand to get the KB back overhead, to then carry agin overhead to next light, etc
    • Down to bottom of Love Hill, freak out the skid-steer driver, and back up to the top

    COP #2: 

    • Pull off Love Hill onto a lovely patch of ice and plank it up in line for THE FROZEN TUNNEL OF LOVE. Last PAX belly slides with his KB to the front to plank. 
    • x2 Rounds completed

    COP #3:

    • Mosey around to mid-way slope of Mt Chaplain for the PAX to penguin slide down the slope. (while most KB’s survived the journey, Snip’s Trans-KB shattered the plastic handle after a beautiful launch over pavement. Good thing LWoods came prepared with a 2nd KB)
    • PAX were then directed to use their KB’s to ICE-CLIMB MT CHAPLAIN – slam the KB ahead of you through the ice to create a purchase for hand/foot, and ascend the sheer ice face to the top. Phew! 
    • Lawnmower Pulls for the SIX

    COP #4:

    • Mosey BTTTaco for a few rounds of PASS THE KB
    • Standing, Side lift to Overhead press, then pass, x10 IC then repeato other direction 
    • Seated, Side lift to WWII Press, then pass, x10 IC then repeato other direction 
    • Plank, Pull Through pass, x10 IC then repeato other direction

    GRAND FINALE:

    • Using KB as ice-breaker and anchor, PAX ascended topmost knoll of Mt Chaplain, which is quite steep and required great intestinal fortitude to achieve the summit, which all PAX (eventually) did!
    • KB and Belly slide to bottom. FUN!

    BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Amaaaazing Snuff Coffee!!!! 

    NMS:  Is it possible to get a great workout while keeping everyone safe on lethal ice AND have a ton of fun doing new stuff?!? YES. This was another one for the all-time favorite F3 memory bank. And if you haven’t started your week with the image seared into your mind of a starkly nude Snuff, hard and white as African ivory, timing his perfect-form pullups for his M to walk in on him… well you just ain’t livin! The NOS sauce is getting good, REALLY good. Keep posting gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/7 Frozen Triangle
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • Black Squirrels, Cannibalism, and Ice Humping

    Just another day at Rock N Roll. Here is a brief summary for your viewing pleasure:

    Big Rig and Boberry elected to continue their run – the rest of the PAX gathered on a nearby ice free spot for Warm-Up:

    Side Straddle Hops, Imperial Walkers, Ukranian Soldiers, Helicopters, Shoulder Taps, Freddy Mercuries, Knee Pulls, Mummy Kicks, Side Lunges. I may have missed a couple.

    Ice Shuffle down the main road. Crab Walk on the dry spot, then onward to the parking lot.

    Quadruple Corners: 4 corners with 4 escalating exercises each. Started with 10 merkins, 20 squats, 30 LBC’s, 40 Side Straddle Hops. Increase by 10 at each corner. We didnt really have a square to work in, so it was more of a “T.”

    Mosey down the path and stop at the next opening for Hump Circuit: Pickle Pounders, Alabama Prom Dates, Monkey Humpers, Bone Rubs, West Virginia Prom Dates, Gorilla Humpers.

    Mosey on: Stop for 50 Heels to Heaven.

    to Victory Hill – Slide down the hill in any manner possible. Bear Crawl back up. Round 2 – Slide down, then Reverse Crab Walk.

    We grabbed a spot on a thick sheet of ice for the following exercises:

    Australian Snow Angels, Superman, Hand Release Merkins, WWII Sit-ups, Freddy Mercuries.

    Back to the Flag just as time runs out. COT and YHC took us out!

    Final thoughts – I was half expecting a solo workout this morning given the ice at Rockwood and ridiculously low temps. But the Rockwood crew showed up as usual! Time really did fly by on this one. Big Rig and Boberry appear to have been running for 2 plus hours, so respect to them. Great mumblechatter this morning as evidenced by the backblast title.

    SYITG

  • ICE can’t detain THESE HIM’s!

    In spite of ICE’s best intimidation tactics, seven NOS HIM’s beat the allure of a cozy fartsack to embrace the warmth of a DTH beatdown. Here’s how we all gave and received a glowing after action report:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around to a clear patch of pavement to circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC with plenty of stretching

    COP #1:

    • Partner up for a DORA 1-2-3
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Runner moseys down the cleared road and back to switch 
    • ABC’s for the SIX

    COP #2: 

    • Mosey the extent of the cleared sidewalk and back around to a dry patch near the wall
    • x40 Hoedowns IC
    • x20 Dirty Hookups IC
    • x40 M.Ali’s IC
    • x10 Hip Slappers IC

    COP #3:

    • Mosey back to the pavement circle for a spot of Q SCHOOL. 
    • Each PAX takes a turn to step into the center and practice executing a perfectly called exercise in cadence, after which the rest of the PAX provided an After Action Report (what was done well, and what needed improvement).

    Circle up for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Pullups on the mobile bar
    • Polk House Coffeerama

    NMS:  Solid 7-PAX for another frigid morning dodging the treacherous undercover ICE agents. Excellent effort by the PAX practicing all the proper language for Q’ing in cadence, and SCRAM is signing up for his VQ soon! Congratulations to Machinehead for not just a healthy pregnancy but the wonderful news of a BOY!!! May Machineboy be just as likely as his old man to be the BEST Q anyone has EVER witnessed! And TClaps to Machismo for the delicious coffee after. Appreciate all you guys coming out. NOS is the best. Period. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/7 Frozen Triangle
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT GROW RUCK!

  • Cold Potato Q

    Two loungees arrived to an ice-covered AO much like the rest of the area. Still, there was exercises to be completed, slowly, and bones to be warmed, off we went.

    Trying to stay off the ice, we moseyed down to the high school to find one clear lot. 30 minutes of Dora (merkins, squats, LBCs) later, attempt to mosey towards the track only to find the road less cleared. Retreat to the baseball field in between the elementary school and high school, bear crawl (because walking up might have been impossible) up the hill. Back to BWE, locate the paved walkways, run around them performing merkins and WWIIs. End.

    Many thanks to Chaplain for holding true to his word and making an appearance. No doubt the lounge has its limits, weather being one. Still, Chap and YHC made the best of it, tried to stay warm over OYO counts and conversation.

    -Singer

  • No Snip Slip today!

    1/28/2026 – Ruckhenge

    Title: No Snip Slip today!

    PAX: DTH, NTB, L Woods, Sable, Snip

    5 dedicated HIMs battled the ice to enjoy a brisk walk around Bon Air. With no responses to the night before Slack invite, YHC wondered whether this would be a solo hike. Waiting for him in the parking lot, however, was Sable with spikes and the flag plant, lets go!!! Next up was the clown car with DTH and NTB. Finally L Woods and his space boots. We ready.

    The THANG:

    The PAX started out ~5:02. Immediately cross Huguenot Rd, no cars in site. Climb the mountain of ice and shoot the church gap past the library and elementary school. The Pax found a sled waiting for them 20 minutes into the hike. Was it planted, maybe, either way, it was destiny! The PAX took turns sliding the hill (all ice) while the rest performed various common F3 exercises. Two trips down the ice tower for each PAX, the last was a contest to see who could go farthest. After the thrilling flight down the crusty slope, the PAX packed up and looped around Bon Air and back to Einsteins.

    Ruck BTTF for COT:

    • Counterama # 5
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  

    • Kudos to DTH for winning the length challenge. Too bad he couldn’t have brought the same vigor to the Highland games this year.
    • Shocked there were no full on face plants, well done men!
    • Rucking provides ample time for getting to know your brothers, coffeeteria at the end was noice!
    • NTB’s comment on the shape of our map was spot on. Maybe subconsciously I am trying to make up for all those boys that could have been.
    • Einstein’s staff is nice but barely competent at 6am

    Announcements: (see SLACK!)

    •  Frozen triangle coming up

    Prayer Requests:

    • Lord show us the work you have for us to do today and give us the strength to obey.

  • Tres Amigos Running

    Bullseye, Rosie and YHC took off for the streets of Midlothian without a care or clue in the world. After a short jaunt up west on Midlo we opted for a giant loop – Charter Colony, Woolridge, Mount Midlo and home, for 4ish miles.

    Late posting this one so that’s about all I can recall. We ran, we saw, we conquered.

    Draper is allergic to us and working out at the moment.

  • Reds Routes Version #11

    New AO, new running routes. This time Bullseye led us through the golf course for a bit and then over to Kentford, back to Stonegate, located the path back to the golf course to the clubhouse and back to the AO. 4ish miles traveled by AO runners, Bullseye picked up some more running to and fro.

  • Ice Road Runners

    Thankfully no one fell off the road on this morning’s episode of Ice Road Runners.

    Bullseye and YHC conversed in the evening, felt starting from the AO would be fine, and knew we’d provide Doozy with some company before and after the workout.

    Due to the icy conditions and secondary roads not being plowed, not even Coalfield and Charter Colony, we took off east on Midlothian and quickly located Old Buckingham which was safe to run on and then found a unicorn in Unison Drive, salted and clear as a summer day with no traffic. Out two, back two, solid 4 miles.

    Coffee at Starbucks with the SOT gents was welcomed by all.

    -Singer

  • 12 in 12 with 12 to 12 for 12

    TWELVE HIMs showed up in 12 degree weather to do a bunch of 12-rep work-outs to the 12th album of Taylor Swift for YHC’s 12th wedding anniversary.

    If you’re not nosy to know more, that pretty much summed it up.

    But if you’re interested to know what the hibernating earth worms saw at 6am today, here’s what went down:

    COP at the wind tunnel – timed to “Father Figure” and “Cancelled”:

    — SSH x12

    — Helicopters x 12

    — Ukrainian Soldiers x 12

    — Imperial Soldiers Walkers x12

    — Mike Tysons x 12

    — Merkins x12

    Mosey to the grass circle.

    We did 10 sets of 12 bear crawl + 4 freddie mercuries + 4 flutter kicks, 4 V-ups

    Mosey to the cage.

    We did a “chaotic” triple check – 6 rounds of 6 jerkins + 6 pull-ups + 12 squats

    Mosey to the grass circle again.

    12 rounds of 4 jump squats+4 merkins+4 swimmers

    Mosey to the amphitheater.

    Each HIM picked a workout to do for 12 reps each. some of the ones I remembered were (flutter kicks, V-ups with arm circles, merkins, chair pose?, run around the amphitheater, and upchuck’s favorite: burpees)

    Jump squat up to the grass circle.

    Indigenous run around the circle, and then back to the flag.

    Then we ended with 2 minutes of stretching, followed by 1 minute of silent reflection of people we are grateful for in our lives, as we lay in “have a nice day.”

    Numerama, Namerama

    Announcements:

    • Grateful for HIMs who went to the Bridge today
    • Grateful for HIMs who signed up for Breaking Bread this month
    • Flatline is called upon to serve an 11-month term in the Army
    • Frozen Triangle on Feb 7

    Sippy Cup took us out. Coffee at Libbie Market.

  • Backblast posted earlier than Nancy Lopez

    When you hit 1000 posts you can post a backblast at your leisure 😛. JK. Love ya Nancy.

    Back to this morning —> started with a big loop indian run with caboose doing one burpee and running to front. Circle up in culdesac near dog walk path for stretching and warmups.

    COP 1: All leg triple check. Squats, Lunges, runner to top of of hill (near Wilson’s) and does five fire crackers.

    COP 2: Mosey to rock pile. Grab a coupon. Circle up. Pax selects exercise and then runs to green electrical box and back. Standard stuff like curls, squats, overhead press, chest press, etc.

    COP 3: One more triple check near playground. Stepups and Pullups. Runner to the bars for jerkins and back.

    Announcement: Frozen Triangle in two weeks.

    Stay safe this weekend.

    Heist out.