Tag: #SOJ

  • It’s good to be wanted

    Had to take a few weeks off to focus on the bike, but I know by Heist’s and Nancy’s onerous mumblechatter that they missed me. Luckily I was able to wake up today in time to show up to my own Q at Satan’s Hill…

    What a morning! guess all this rain has some benefit. LFG! Up the hill to (didnt know at the time) Rosetta’s front yard for a lot of SSH’s and stretching of limbs. Back down the hill to scoop up Oyster.

    Partner up! Gauntlet time

    2 burpees to enter (thx Woodsman) followed by 10 banded merkins, 10 squat thrusters, 10 curls, 10 banded squats, 10 overhead press. Upon exit, run up the hill and back. P1 has a band around their waste, P2 pulls on it as they go up the hill. rotate each time up the hill.

    Ring of fire to finish it off.

    Thanks Heist for the coffee!

    8/21 Hot Ones challenge tonight at Satan’s Hill 5-8pm all are welcome
    9/11 night ruck 8-1130pm at ALAMO

    Announcement: We are moving Timberwolf to WEDNESDAY beginning 9/2. Thursday will now be an open day for OTB moving forward in SOS and those looking for a bootcamp can head up to the Forge

  • Hugenot’s Homicidal Hares

    The forgecast called for cinders, homicidal hares, and a qtip on extreme ownership. Warmup: Loop around the parking lot, SSH, Good mornings, Michael Phelps, Merkins, Wilsons Wife, Fuds Wife, Salt Lickers, and some LBCs. Then we partnered up and after a quick block chain indian run down the hill used our cinders to homicidal hare it up the hill with one PAX doing the murder bunnies and the other PAX dong three burpees. Once at the top of the hill, we repeated the strategy only with a bear crawl block drag and flutters x 10. Finally, we did a round of punishing Doras with 50 manmakers, 100 swings, and 150 durkins. Timer got 3 donkey kicks. Then back to the flag for a round of Marys. Qtip: Extreme ownership is an effective leadership strategy for taking ownership of your team, checking your ego, and helping with effective accountability across the team. Welcome FNGs Spud and Super X

  • Hard Men Do Hard Things

    (Now 8?) HIM’s accepted the challenge to get under the log for an hour ruck through the hills of Larus Park. An additional 30# KB was brought to share around. It was great to have our Site Q SABLE back from his Euro/Afro travels and also a delight to welcome House Party back to the gloom after a knee-resting hiatus. Just under 3 miles completed with regular stops to switch coupons and get in some deep squats. The coupons were also momentarily set down for a jog to the bottom of Love Hill and Bernie back up. Solid burn for the legs and shoulders today. Thx for letting me lead brothers. Yours AYE! ~Dr Tryhard

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – centered on Gratitude

    Announcements (SEE SLACK!)

    • Summer Tour ONGOING
    • 8/21 – Satan’s Hill HOT ONES challenge
    • 8/27 – Heisenberg VQ
    • 8/28 – 6p SNUFF’s Family Pool Party
    • 8/29 – LWoods “LIVE Food Distribution” 
    • 8/30 – OTB Dealer Ruck
    • 9/7 – Labor Day Convergence
    • 9/11 – Alamo Night Ruck
    • SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)
    • Monthly: Breaking Bread, Bridge

  • Tantric Triangle

    Started the morning with a quick 2-mile warm-up run, fully expecting to find Broadway or Shooter McGavin waiting in the parking lot. As I made my way back, I noticed neither of their vehicles anywhere in sight.What I did find was a motionless body sprawled out in the middle of the parking lot.

    For a brief moment, I considered calling 911.Fortunately, it was just Pool Boy, making an unexpected cameo appearance at the Bermuda Triangle.

    After confirming he was, in fact, still among the living, we got things started with a few pull-ups and dips before moving to the yoga mats for a core beatdown featuring Dead Bugs, WWIIs, American Hammers, Flutter Kicks, Hello Dollies, Leg Circles, and several other exercises designed to remind us that our abs still exist.

    Next, we moseyed over to the parking lot for a round of Elevens, with Merkins on one end and Double Clutch Squats on the other.We finished with lunges, bent-knee calf raises, and 25-second planks.

    The planks also gave Pool Boy enough time to explain that his poolside yoga sessions at the Anirav Swim Club have evolved beyond simple stretching. Apparently, he’s now pursuing the elusive state of full tantra.From the way he described it, this isn’t something that can be rushed.It’s a journey.A spiritual quest.A higher plane of existence.

    I think Anirav still has memberships available.

    Unfortunately, after 25 seconds, the planks ended, and enlightenment would have to wait for another day.2 PAX. No FNGs.

  • I’m a Real Man!!

    11 strong at an extra dark edition of No Toll. No Last call Q today – but the show must go on. Here is a brief summary for your viewing pleasure:

    Warm Up: Indigenous Peoples run around the perimeter of the park. Man in the back does 3 Side Straddle Hops, then runs to front.

    Exercise One: On the Basketball Court – Self Dora
    100 Merkins – run after ever set of 25
    200 Squat Pulses – run after every set of 50
    300 LBC’s – run after every set of 100

    Mosey to the parking lot for Exercise Two: Catch me if your Crab. Partner up – one man crab walks, other runs to the end of the lot and back, then takes their place. Teams made their way to the gate.

    to the field for Exercise Three: Glory Days
    10 sprints across the field with 10 seconds rest in between. The 10 second rest was precisely measured to ensure a consistent workout.

    Mosey lap around the field, then back to the Basketball Court. Finished up with 5 minutes or so of assorted ab exercises.

    COT and YHC took us out

    Final Thoughts: the backblast title – During the cool down lap, I heard someone talking about a stat that indicated only a small percentage of men ever do a sprint after the age of 35. So today we all overachieved and joined an even more exclusive club – well done. As always, it was a great honor to lead.

    SYITG

  • AMRAP Shoulder Smoker

    Seven swingers juggled huge bells and YHC’s hefty caber to start the week off with a bang. Here’s what the rest of you missed:

    The THANG: 

    WARMERAMA: 

    • MUSIC ON (christian rap artist “KB” suggested by my M ….not bad… if you like rap…)
    • Mosey WITH BELLS around the loop and down Love Hill with various movements en route
    • Circle up for a collection of KB-swinging Warm-up Reps

    AMRAP SHOULDER BURNOUT:

    • x6 Kneeling Curl + Horizontal Press
    • x6 Halos (3 ea side)
    • x10 Crush Press (squeeze bell between hands then press overhead)
    • x6 High Pulls (handle held in both hands pulling from goin to forehead)
    • x10 Around the World (LT then RT)
    • x10 Hydraulic KB’s (Plank Alt Hands on Bell)
    • x10 KB Pushups
    https://www.facebook.com/share/v/19BLbkiHwf/

    THE THANG:

    • Complete the above AMRAP x1
    • Carry caber/bells/rucks up Love Hill, switch at the top and carry back down
    • CHANGE THE MUSIC! Rap just isn’t my thing, even if it’s Christian, even if it’s “KB” for a Kettlebell workout. Snuff prompted PEARL JAM…. Ahhhhhhh, MUCH better! 
    • Complete x2 AMRAP sets
    • Carry coupons to top and back
    • Complete x1 set, pause for a moment to stretch & breath, then complete a DOUBLE
    • Plank up for an F3 Revieworama – Hburg, Snip, and Stagg NAILED the Mission, 5CP’s, and Credo!!! NO PENALTY BURPEES! 
    • Carry coupons to top and back 
    • Complete one final set
    • Carry all items BTTF

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – lifting up Snuff’s friend Harry who’s dying of Pancreatic Cancer

    NMS:  This one was an absolute upper body wrecker. In Snip’s words “my legs are so jealous of my shoulders.” Appreciate the opportunity to try something new! Prayers for Snuff’s friend and for us to seek reconciliation before it’s too late. None of us can guarantee tomorrow. Awesome coffeerama and sunrise breaking through the gloom of a stormy night. Keep pushing it fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour ONGOING
    • 8/21 – Satan’s Hill HOT ONES challenge
    • 8/27 – Heisenberg VQ
    • 8/28 – 6p SNUFF’s Family Pool Party
    • 8/29 – LWoods “LIVE Food Distribution” 
    • 8/30 – OTB Dealer Ruck
    • 9/7 – Labor Day Convergence
    • 9/11 – Alamo Night Ruck
    • SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)
    • Monthly: Breaking Bread, Bridge

  • Summer Tour: Localized Due to Inflation

    Bon Iron was officially on the Summer Tour this morning, where PAX from across RVA were encouraged to travel far and wide, experience new AOs, and broaden their horizons.

    Apparently inflation and gas prices had other plans.

    Five locals posted. Zero tourists. Bon Iron remains undefeated at attracting the exact same people who already know where it is.

    Tha Thang:

    COP 1: YHC stole this one shamelessly from F3 Orlando, because intellectual property law does not apply before 7:00 a.m.

    Twenty cards were laid out face down in five rows of four.

    Aces: 10 Burpees

    Kings: 10 Squat Thrusters

    Queens: 10 Curls

    Jacks: 10 Rows

    Each team flipped four cards, tried to remember where everything was, then completed all four exercises and ran to the end of the bus parking lot and back.

    Find all four matching cards- exercise disappeared from the board.

    DTH’s team ultimately secured the victory through what can best be described as a liberal interpretation of the rules.

    COP 2: DORA

    Blocks in hand, we headed to the field for:

    100 Block Swings

    200 Halos (incorrectly referred to as around the worlds)

    300 Squats were next in sequences but ran out of time.

    Announcements

    8/28: Pool Party at Snuff’s

    8/29: Latinos in Virginia Empowerment Center food distribution

    8/30: Dealer’s Off-the-Books Ruck

    9/11: Overnight Ruck at the Alamo

    9/25: GTE Growruck in Leesburg.

    Prayer / Praise

    Praise for Trojan’s dad, whose heart surgery was successful. Continued prayers for his recovery.

  • MONKEY MATING CALLS IN THE DARKNESS

    15 HIMs descended onto the football field this morning, where YHC quickly discovered that a workout requiring PAX to visually signal one another works significantly less well when nobody can see anything. Necessity being the mother of invention, visual cues were replaced with monkey calls, resulting in what surely sounded to nearby residents like a troop of sexually frustrated primates had taken over Huguenot High School. From there, things became more respectable: lots of running and lateral movements, mixed in with various moans of pain and suffering.

    COP 1 – Monkey Business
    Partner up. P1 started at one 5-yard line doing Monkey Humpers while P2 ran to the opposite 5-yard line. Upon arrival, P2 unleashed his best monkey call into the darkness, signaling P1 to run while P2 took over the Monkey Humpers. Rinse and repeat. Increase by 5 yards until both men are at the 50.

    COP 2 – Modified 11s
    Start at the 10-yard line with 10 burpees and 1 merkin.Run to the opposing end zone and back, then advance the starting point to the twenty doing 9 burpees and 2 merkins. Repeat until complete advancing 10 yards each time.

    COP 3 – Side Shuffle Grinder
    PAX shuffled laterally sideline-to-sideline across the field.

    After each crossing:

    • 10 Jump Squats + 10 WWII Sit-ups
    • 20 + 20
    • 30 + 30
    • 40 + 40
    • 50 + 50

    We then Indigenous Peoples Ran back to the flag, with the six performing 5 double-count American Hammers before sprinting to the front.

    Circled up. PAX held plank while YHC administered the final dose of Mary with Merkins.

    ANNOUNCEMENTS

    • 8/27 – Heisenberg VQ
    • 8/28 – Party at Snuff’s
    • 8/29 – Latinos in Virginia Empowerment Center Food Distribution Event
    • Saturday – Summer Tour at Bon Air: YHC on Q
    • Saturday – Dogpile: Senor Frog on Q
    • 8/30 – Dealer leading an Off-the-Books Ruck
    • 9/25 – GROW Ruck

    PRAYER REQUESTS 🙏
    Prayers for YHC heading into a week-long jury trial in Augusta next week.

  • Fantasy Drafting on the Slope at the Shed

    Four members of the F3RVA PAX met for a morning of muscle molding and merriment on a mild midsummer Wednesday at the Woodshed. College football is only two weeks away, and NFL training camps are in full swing, and as a long-time member of multiple (dynasty, snake, auction, you name it) fantasy football leagues, Snooki has been consuming data and thinking fantasy lately. My noodling led me to a workout idea I am happy to share, and which we executed this fine morning. We only made it through two rounds of drafting, but here are the “teams” we each ended up with:

    Globetrotter: Trey McBride, Bryce Young

    Hermey: TJ Hockensen, Terry McLaurin

    Futon: Drake Maye, Courtland Sutton

    Snooki: Jalen Hurts, Saquon Barkley

    We started with a mosey around the parking lot and a standard Woodshed warm-up before grabbing some coupons and heading down to the intersection at the base of the Shed Slope, which is where the draft was held. To draft: each PAX was told to pick an NFL team and a number between 1-4. Team mascots dictated the exercise: an animal meant arms and a person (or the Jets, which are the only non-living thing mascot) meant legs. Numbers correlated to positions as thus: 1=QB, 2=RB, 3=WR, 4=TE. And lastly, the projected points for the chosen player’s next game dictated the number of reps. As an example, Snooki’s pick of “Eagles, 1” translated to Jalen Hurts, whose 24 projected points meant 24 reps of bicep curls. After each pick and exercise, we ran up and down the Shed Slope, and after each round, an ab exercise with the same number of reps was added.

    All in all, the PAX ended up doing chest presses, overhead presses, bicep curls, skull crushers, blockees, block-assisted Mike Tyson pushups, lunges, goblet squats, box cutters, and LBCs combined with 6 laps up and down the hill and 2 down to the cul-de-sac and back. With only limited time remaining after two rounds of drafting, we closed with a bunch of Murkins and some extra ab activity in a ring of fire.

    ANNOUNCEMENTS: Crabgrass is sponsoring a Hot Wings challenge at the clubhouse at Satan’s Hill on Friday, 8/21 from 5-8 pm. There is an upcoming Convergence for Labor Day which might be at Timberwolf; stay tuned. A commemorative ruck is scheduled for Friday, 9/11. Summer tour continues; check Slack for locations.

    PRAYERS: To the nurse, Jo Shelton, who lost her unborn baby boy in a car accident and recently woke up from a coma. She has been transferred to nuero trauma rehab in GA; please consider contributing to the GoFundMe to support their family: https://gofund.me/8c39e0c7e. Additional prayers to all the parents and kids preparing to go back to school.

  • LN Sighting

    Yep, you heard it, Lug Nut posted to River Run. Doozy threw a headlock and up he showed.

    Route – kind of a new route was made up on the fly. Albion to Banstead to Salisbury. Right onto golf course, couple holes out utilize construction home access out to Elmstead. Down to Castlebridge, across the lakefront and up to Kingsmill. Left back to start. 4.2 miles or so.

    Good to have our brother LN back out and catch up. Hot and muggy but the miles were logged.

    -Singer