Tag: #SOJ

  • OTB D-Day Ruck 8.2 for 82nd

    In honor of the 82 anniversary of D-Day, two hard core ruckers (@Sable and Rodeo Clown) launched on an 8.2 mile ruck at 6AM. With 50lb packs, we were off to a good pace and paused on Robious Landing at 6:30 (the time the invasion began) to pay our respects to those who paid the ultimate price that day, and those who made it through. Hat tip to Rodeo Clown’s brother in law’s father who jumped with the 101 Airborne that day. We also honored the 82 Airborne by rucking with both their unit standards (flags). We banked 4 miles in Robiou’s Landing park, then another 4.2 around Tarrington and its river front park. Got to love those hills in Tarrington. Ours was a walk in the park compared to those we honored, their loads were 100lbs+ and they were dodging flack and bullets. Had they not prevailed that day, the world might be very different and far less free today. Please take a moment to remember and honor them today. Let’s honor the past by how we live today.

  • Ascending / Descending Kind of Day

    With a lie of stretching and walking, 10 of SOJs finest dominated Satan’s Hill this morning…. the rest can “find out” on BB.

    Short mosey and back to the parking lot for the Warmarama. SSH, Don Quixote, Jazzercise, merkin to plank to mountain climbers, windshield wipers, Alabama Prom Dates, a mom stretch, LBC.

    Starting at the parking lot:

    50 jump squats, 10 merkins, 5 burpees, run to the top of Satan’s Hill.

    40 jump squats, 20 merkins, 10 burpees, run to the parking lot.

    30 jump squats, 30 merkins, 15 switched to WW2 , run to the top of Satan’s Hill.

    20 jump squats, 40 merkins, 20 WW2 , run to the parking lot.

    10 jump squats, 50 merkins, 25 WW2 , run to the top of Satan’s Hill.

    Slow mosey to the bottom stop sign and a walk to the parking lot.

    Partner up for a DORA. 100 plank jacks, 200 double count flutters, 300 LBCs.

    Just a sliver of time for half Ring o Mary PAX choice. TIME.

    Numbers, Names, PR, COT

    Always an honor to lead you gents!

    Thank you for the coffee EL Heisto

  • Exclusive, Invite-only F3 Workout

    Rolled in for a casual 5 miles and, in a shocking turn of events, the knee decided to behave like a halfway decent teammate. Didn’t hear a peep out of it until the final mile, where it politely tapped me on the shoulder like, “Hey man… remember me?” Mild struggle, nothing dramatic—more of a gentle reminder that I’m not 22 anymore.


    Arrived at boot camp expecting the usual crew… and was greeted by absolutely no one. Not even a stray squirrel to judge my form. So, in true high-performance fashion, I led a very exclusive, invite-only workout for myself.
    We got after it:
    Banded walks (because nothing screams elite athlete like shuffling sideways with rubber bands)
    Lunge walks (graceful as a newborn deer)
    Resistance band curls (beach muscles don’t build themselves)
    Farmer’s carries (imaginary groceries were HEAVY today)
    Leg circles and dead bugs (looked exactly as cool as it sounds)
    Intensity was low to moderate—right in that sweet spot where you’re working, but could still defend your life choices if questioned.
    All in all: miles got logged, knee didn’t revolt, and attendance remained perfect at 100% (1/1).

    PAX: Me, Myself, & I
    FNGs: 0 (shocking)

  • 1/4″

    14 grown boys ran all over the place this morning at The Alamo.

    WARMARAMA – Took a lap, gave the mission, stretched out, learned all about Futon’s latest accomplishment and got into it!

    COP #1 – MEGA 4 Corners

    • Used every bit of The Alamo space for this one.
    • Corner 1: Burpees
    • Corner 2: Merkins
    • Corner 3: SSH
    • Corner 4: WW2’s

    COP #2 – Itty Bitty 4 Corners

    • Used the tennis courts for this round
    • Round 1 – Legs
    • Round 2 – Abs

    COP #3 – Partner exercices

    • BC to the center, (5) Booyah Merkins, 3x
    • Crabwalk to the center, (5) Booyah WW2’s, 3x
    • Lunge to the center, (5) Weird Squats, 3x

    COP #4 – Wiffleball Toss

    • Tossed a random wiffleball around for some fun/punishments.

    ANNOUNCEMENTS

    • BOS at Timberwolf on Thursday. Basketball this week!

    PRAYERS/WINS

    • Summer getting started. Patience and poise!

  • Gettin HUGE

    Seven swingers circled up for a stationary sweatfest, courtesy of Dealer’s knee – no man left behind! Here’s the rundown:

    WARMERAMA:

    • Welcome & Disclaimer
    • x10 slow warmup burpees OYO
    • Play 90’s rock – terrible unknown nonsense ensued, so per Snuff’s excellent suggestion we switched to a station inspired by Johnny Cash
    • Other warm-up reps and stretches

    STATIONS:

    • Mobile DTH Pullup Bar
    • Battle rope
    • 60# sandbag (chest press, lunge, etc)
    • 30# KB’s (merkins, am, hammers, etc)
    • 35# KB (rows, cleans, etc)
    • TIMER:  x2 30# KB’s – variable movement to top of knoll and back down 
    • 50# KB (sumo squats, figure 8’s, etc)
    • PAX completed FOUR ROUNDS 🔥💪

    BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – especially lifting up Bromance’s FIL Jeff who lost his eyesight not too long ago and Bromance is helping them move to RVA
    • Pull-up Challenge! (Currently at 22)
    • Coffeerama – thank you SNUFF🏆

    NMS:  Solid work invested by the PAX this morning. Amazing when given the opportunity to slow down and work on form just how exhausting those stations can become! Thanks to Dealer’s knee injury for generating the Huge Bells summer sweatfest series. Anticipating all kinds of slow and painful creativity from our Q’s! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 6/6 0600 OTB D-Day Ruck:  8.2 miles for the 82nd Airborne, meet at 3500 Ashwell Dr (Rodeo Clown on Q)
    • 6/13 10am-1pm Latina Food Distribution (contact L.Woods) 
    • 6/14 3p OTB Ruck (FAMILY FRIENDLY) at Sunday Park (L Woods on Q)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:
    https://event.freedom-ops.fit/gte-74)

  • No One Was Late, Everyone Regretted Showing Up

    Broadway and Big Rig were wrapping up a prerun when Shooter McGavin rolled into The Bermuda Triangle, immediately apologizing for being late… which was impressive considering he wasn’t actually late. Strong start.

    Rather than waste perfectly good cardio, we declared the prerun “official business” and kept it rolling—because nothing says leadership like moving the goalposts mid-stride. About a mile in, we looped back to the flag to grab a kettlebell and resistance bands, then headed to the picnic pavilion for a Triple Check.

    The Thang:

    Timer: Banded walks halfway to the parking lot and back (looked easy, was not)PAX: Overhead presses, skull crushers, and step-downs on repeat until the runner returned… eventuallyArms were cooked, legs were questioning life choices, and banded walks exposed who’s been skipping leg day (no names… but we all saw it).

    We wrapped things up with 10 minutes of core work, because apparently we still had something left to suffer through.No one got lost in the Bermuda Triangle, no mysterious disappearances—just a solid beatdown and a few egos left behind at the pavilion.

  • OWN IT BRO!!!!

    Sometimes…you just want to hear someone say it!!!

    Boys of summer never disappoints. Today we were 14 strong who came out to battle the wet field left behind from yesterday’s storms. According to the Apples, here’s what went down.

    LIST OF TRANSGRESSIONS:

    Yips:
    – Rudy had bad posture, got his weight on his toes, and his bad form caused a light tap to feel like a big push

    Patriot Games:
    – Questionable End zone size & placement. This took two scores off the board for Festivus
    – Erroneous out-of-bounds calls to throw off rhythm
    – Futon with some very aggressive defensive chest bumping
    – Switched the ball at kick-off to a slicker, oddly colored ball
    – Rubbing the ball in the wet grass, falling a step behind…
    – Fandango not making a football move before securing the catch
    – Wanting to change the rules of BEATDOWN Currency

    Luckily, fortune favors the bold and the Yips rose above it (just like Warby did in the back corner of the end zone) and came out victorious 9-6 (9-7?)

    Shoutouts:

    • Rudy had an early drop, the Yips did their battlecry and we could tell it was on like Donkey Kong from there!
    • Yips debuted a new uniform to the delight of many
    • Cookie had the best throw of the day!
    • Da Bear with a pick 6 – Freight train!
    • Boberry making plays all over the field
    • Duke needs to ice up his Nutzy tonight

    Biggest success of the day was hearing that Big Rig’s mom’s scans came back clear, praise the Lord!

    Next week – Basketball!

    Yips 2, Patriot Games 1

  • Logarithmic Gloomventures

    A handsome SIX-PAX of SOJ ruck studs joined forces to conquer the latest stretch of track on the DTH pain train, this time accompanied by the F3-emblazoned 8’ 100# spruce log that we haven’t formally named yet, but PAX seem to mutter all kids of name suggestions when holding her…

    The THANG: 

    • Welcome & Disclaimer
    • Two HIM’s shoulder the log and the PAX set off around the lot past Trader Joes
    • Log changes hands every ~150 yards
    • Drop log at the Larus trailhead and continue rucking down Stony Point Rd to the bottom of Love Hill
    • Run with rucks back to the top
    • Ground rucks and stretch/breath
    • Mosey back to bottom
    • x5 Burpees and 50% run to top
    • Flutters for the SIX
    • Mosey to bottom 
    • x10 Squat Jumps
    • Sprint to the top
    • Stretch/Breath
    • Rucks back on and ruck through Laris for about 20min, off trail for a bit and YHC magnificently wiping out in a muddy ditch
    • Back to the road and re-shoulder the log
    • BTTF sharing the log around 

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Pull-up Challenge! (Currently at 21 💪)
    • Einstein Coffeerama

    NMS:  What an awesome way to start the day. YHC was super pumped to welcome BRONCO to the RVA GrowRuck platoon and introduce him to log carries, and during the course of the workout SCRAM decided he loved log carries so much he also HC’d to register – which he did today! He’s also quietly stated he’s just gonna be happy to have the DTH monkey off his back. 😝 Solid work by all the PAX and great coffeerama conversation after. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 6/6 0600 OTB D-Day Ruck:  8.2 miles for the 82nd Airborne, meet at 3500 Ashwell Dr (Rodeo Clown on Q)
    • 6/13 10am-1pm Latina Food Distribution (contact L.Woods) 
    • 6/14 3p OTB Ruck (FAMILY FRIENDLY) at Sunday Park (L Woods on Q)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:
    https://event.freedom-ops.fit/gte-74)

  • Who the F is Leroy Jenkins??

    It was rainy morning at Rock N Roll. Big Rig was just finishing 9 mile run ………..but at 7am, the PAX were ready to put in some work. For YHC, the workout was vaguely familiar.

    Mosey to the basketball court for a brief warm-up: Jazzercise, Side Kicks, Bruce Lee Punches, Cherry Picker, Overhead Claps, Stretches. I most likely missed a few.

    The Workout: Categories. We ventured around the park and completed the following:

    1. Winter Sports: Apollo Ohno’s, Bonnie Blair’s, Ski Jumps, Nancy Kerrigans

    2. Politics: Al Gore Pulses, Bernie Sanders, Imperial Walkers, Obama’s.

    3.. Countries: American Hammers, Ukranian Soldiers, Australian Snow Angels, Moroccan Night Clubs

    4.. Primates: Monkey Humpers, Gorilla Humpers, Monkey Love Makers, Orangutans

    5. Fictional Characters: Lt. Dan’s, Don Quixotes, Peter Parker Merkins, Leroy Jenkins.

    6. Basketball: Makhtar N’Diaye’s, Dwight Howards, Bobby Hurleys, Suicide.

    7. Crabs: Crab Humpers, Crab Walk, Super Crabs, Fiddler Crabs

    8. Famous Athletes: Mike Tyson Merkins, Tony Hawk Burpees, Michael Phelps, Nolan Ryans.

    9. Jumps: Broad Jumps, Reverse Frog Jumps, No cheat Broad Jumps, Jumping Herpees

    10. Other Animals: Bear Crawl, Murder Bunnies, Boxing Cockroaches, Inchworm Merkins

    Back to Flag as time expires. COT and YHC took us out

    Final thoughts: I tried the Categories workout at the Crossing a couple weeks back and we had to rush through the finish. It worked much better with the full hour. Strong mumblechatter this morning, particularly Pierogi exclaiming that Spiderman IS real. Appreciate the PAX who made it out in less than ideal conditions! Great work

    SYITG

  • The Big Berry Ultra: Iron Sharpens Iron

    Boberry was ready and waiting as YHC pulled into the Pump House Parking Lot at 0331 hours. Yes that’s right 331 AM. Boberry has been wanting to get a 50k in the books for some time now, and this was the day to do it.

    The route was the detour around Maymont Park to the North Bank Trail, across the football bridge under the Robert E. Lee Bridge, with a loop around Belle Isle. Then take the Fire Trail to the Nickel Bridge, and back across to the parking lot.

    Three 8 mile ish loops. Then one final one reverso. YHC only did a couple miles out and back on the last one to get his first ever Ultra, and Boberry went on to complete the final loop for just over 31 miles for his first 50k.

    Glad I could be there to help push Boberry to his first 50k! And I was able to get a new PR for distance in the process!

    Iron Sharpens Iron!