Tag: #SOJ

  • Half n Half

    It was a swampy start to the day and half the guys wanted brocode and the others wanted tempo work – so we split up and did both.
    And then we were done.

  • Ruck-a-ccino

    7 HIMs came out on a humid morning to pound pavement! Suns out, guns out was today’s theme. We set a good pace and off we went. Today we discussed hunting, lots of hunting, how flyboy can’t be patient for 8 hours but also can’t tell the difference between rabbit poop and other species, including his own.

    Stirred up some ideas for VQ week next week, glad to see the guys making a commitment to that, excited to see what they have in store for us.

    prayers for Rudy that he brings his A game Friday, Cookie and YHC are concerned about level of intensity…

  • Circle of Death??!!

    A Fab Five came out to Goyne Park for the Election Day edition of The Bermuda Triangle. It was a steamy 70 and sunny, but the PAX came ready and the Qs brought the pain. Here’s what the early bird voters may have witnessed.

    530 hits and we mosey over to the parking lot on the other side of the school, where the voting entrance is, and we get into the warmarama.

    SSH, Ukrainian Soldiers, Don Quyotes. On your Six. Hold boat and American Hammers for 5 core principles. Plank for Mission and Credo.

    YHC was listening to the Disney Radio station on the way this morning and The Circle of Life from The Lion King came on, which inspired the name for the first COP.

    The Merkin Square Circle of Death

    Basically Four corners, with merkins to failure at each corner and 20 LBCs for some recovery.

    Corner 1 Standard Merkins

    2 Wide Merkins

    3 Ranger Merkins

    4 Diamond Merkins

    Mosey to the rarely used playground at the front of the park next to Pole Alley

    Elevens

    1 Pull Up (or pull up negative)

    10 Pole Dancers

    Everyone knows how this works.

    YHC handed the Q over to Pool Boy who led us on a long mosey around the field to the yoga mat for a Pentuple Check

    Timer sprints to the tree and back while other PAX perform the following

    LBCs, Stiletto Squats, Plank Jacks, Hand Walk around the carousel

    Then Meander (Not mosey!) over the back wall of the restrooms for some Wall Work

    Hoe Downs, and Balls to the Wall

    Back to the yoga mat for 20 V Ups and 30 seconds of LBCs.

    Names and Numbers

    Great to have Beaver who made the long hike to join us this morning. As always his form was flawless to the very last rep.

    Lots to pray for this morning. May the lord bless us all.

  • Chicken Junkie for the WIN!

    37 PAX including 12 proud Dads, one baller Mrs Heist & a massive gaggle of hard-charging 2.0’s (plus four lovely ladies in waiting doing their own walk/run) posted to The Forge for a memorable (and crazy fun) Father’s Day beatdown. Here’s how we honored the day!

    The THANG: 

    THE RULE OF THE DAY:

    • No dad mosey’s without carrying a kid

    WARMERAMA: 

    • Mosey to the bottom of Mount Chaplain, switch kid-load and run back to the top to circle up
    • Welcome & Disclaimer
    • The usual “fun” DTH Reps

    GETTING THERE:

    • Mosey past the high school, stopping briefly for curb crawls, both ways
    • Keep moseying down to the soccer field

    HUGE-BALL CRAB SOCCER – Round 1:

    • Split into two teams lining up behind goal lines then take the field via crab walk
    • After a goal scored take a “break”

    AMPHITHEATER “BREAK”:

    • Partner up for three rounds of amphitheater reps – Partner 1 does abb work at the bottom, Partner 2 box jumps to the top then jumps back down to switch

    HUGE-BALL BEAR/RUN SOCCER – Round 2:

    • Teams line up behind goal lines then take the field via bear crawl, but kids under 6 allowed to stand up and run/kick/tackle
    • After goal scored take another “break”

    HILLSIDE “BREAK”:

    • CLOCKWORK MERKINS – x3 merkins for each hour of the clock face all the way around

    HUGE-BALL CRAB/BEAR/RUN RUGBY – Round 3:

    • Teams line up behind goal lines then take the field via bear crawl OR crab walk, but kids under 7 allowed to stand up and run/kick/tackle – full on rugby happening…

    MOSEY BACK:

    • Dad’s shoulder kids and mosey BTTF
    • En route stop for coupon squats (kids still in shoulders)

    FRISBEE FETCH:

    • DTH collects frisbee while CHAPLAIN leads a Mummy Kick extravaganza
    • Kid throws the frisbee, first Dad calls an exercise/reps then their own kid throws next
    • Completed maybe 8 throws down and up Mount Chaplain with variable reps

    MOSEY TO THE SLIP&SLIDE:

    • OYO participation, competing for style points, ladies serving as judges
    • CHICKEN JUNKIE for the Win!

    MOSEY BTTF for COT:

    • Counterama # 37
    • Namerama (for time’s sake new kid names chosen by their dad’s)
    • Closing Prayer
    • Tailgating and further slop&slide fun

    NMS:  This was an AWESOME group today! Solid PAX of HIM’s and their families today, with all the kids having a blast and all the Dad’s getting a solid beatdown. Kudos to Mrs Heist for joining the workout. Props to SABLE carrying two kids for all the mosies, and to a couple older Chaplain 2.0’s embracing the carry-challenge as well! Shout out to FNG Chicken Junkie for winning the slip&slide competition. And thanks to all those who brought food and bevvies for afterwards. Let’s do it again soon! Yours AYE! ~DTH

  • Humid Run/Ruck

    YHC arrived at 6 am – Big Rig had already completed 3 plus miles of running. Draper and I rucked the paved trail and added a heavily spider webbed unpaved route. Finished back at the flag with a couple minutes to spare. Big Rig ran to parts unknown, but popped up a few times along the route. Overall conditions were hot and muggy – the sweat was pouring before Heist’s epic beatdown kicked off.

    SYITG

  • Let’s rock! 2/2 FNGs!

    16 dudes (including two FNGs) got in done this morning at Rock and Roll.

    Plant the flag….started a little before 7:00 a.m. because I was ready to go!

    Jogged to the basketball court for F3 mission statement, five principles and disclaimers. Knocked out various warmup exercises (starting with SSH of course).

    COP 1: On basketball court, we did 11s: Squats (1x) and LBCs (10x). Finished up and had mudslide do a twenty count.

    COP 2: Mosey to playground area, split into groups of three for triple check. Runner to snack bar, exercises on the benches and tables were decline merkins and dips.

    COP 3: Walk to parking lot to SLOW things down a bit for some Mary. Highlights: 2x APDs, and a round of pickle pounders.

    COP 4: Mosey to the snack bar area. Partner up for DORA. Runner goes down stairs and back up. Exercises were 100 Donkey Kicks, 200 Hoe downs (which took forever), and 300 SSH.

    COP 5: About 10 minutes left…mosey to pull-up bar area, split into groups of four, each group doing 100 total reps of pull-ups.

    BTTF

    FNGs:

    Jordan: From Cali, likes wine, works at AWS. Of course given the name “Thunderbird” which is a cheap wine alternative apparently.

    Matthew: From NH, former cop, does investigative work now, so he his now “Bluey.”

    Announcements:
    1) DTH kid friendly workout tomorrow at Forge (7 am)

    2) Mudslide will throw together a July 4th workout

    3) Home grown half either the weekend of 8/9 or 8/16

    Prayers:

    1) Recovery for Big Rig’s mama (had surgery)

    2) Prayers for family members of Rosie dealing with cancer.

    Enjoyed the Latino market post workout with Rosie, Bluey, Thunderbird, and Mudslide.

    Good work dudes!

  • Kool Aid Extra Sugar (Crabgrass’s Version)

    Gotta finish the week of Crabby off right with a delicious serving of Kool-Aid, the kind that makes your face red and want an ice pack on your neck by the time it’s done. Time’s a-wasting, let’s get to it!

    Quick warm-up run, avoid Duke’s car, and circle back for some stretching and light exercise.

    The Thang

    800M run up Satan’s Hill + some extra yardage, turn around and head back
    20 Chest Press + Flutter Kicks
    20 Squat Thrusters
    20 WWIII

    400M run down the flat path (a gift to the PAX from YHC, 6 hill runs seems a bit excessive…)
    20 Manmakers
    20 Bicep Curls
    20 Bent Over Rows

    400M run up the hill and back
    20 KB Swings
    20 Calf Raises
    20 Squats

    30 second break

    20 KB Swings
    20 Calf Raises
    20 Squats
    400M run up the hill and back

    20 Manmakers (Pax will be feeling this for 48 hours)
    20 Bicep Curls
    20 Bent Over Rows
    400M run past the dog park

    20 Chest Press + Flutter Kicks
    20 Squat Thrusters
    20 WWIII
    800M run around dog park up to Wilson’s house and back down Satan’s Hill – easy 193 heart rate work

    Al Gore for the 6 + 10 merkins to round it off

    GREAT work everyone, today was spicy. The week of Crabby was meant to be challenging, to push ourselves to get the most out of these 45 minutes we spend together, but I had to end it with a banger. It’s an honor leading and I appreciate everyone embracing the challenge!

    Prayers – Duke’s brother has pancreatitis, Chipper’s daughter and her on-going kicking-ass recovery, and those impacted by the plane crash in India yesterday.

    Time for a nap and some bourbon

  • Disc Golf

    Rudy spoke fondly of his memories playing disc golf as a young lad on a nice easy stroll through the park, enjoying the sunshine, libations, and barely breaking a sweat. Not at F3, and certainly not at Timberwolf Boys of Summer – we crank it up!

    Stroll through the woods to mix it up and to replicate the Remember the Titans training camp scene at the civil war battlefield (nailed it). Light warmup and got to work.

    YHC pointed out where the goal was located and simple rules:
    Number of strokes = burpees
    If you intercept a disc, thrower does 6 burpees
    If you try to intercept but drop it, 2 burpees

    pAX came out the gates hot, running to get their disc and an attempt at an interception. Rudy set the tone with his distance, and Merman was always lurking for an INT.

    Hole 8 mixed it up. This was the longest hole, so YHC gave a chance to earn points for Boys of Summer. Throwing the disc left handed, if you scored with 5 shots or less you get a point. Wildcat and McGruff played better with their left handed today that’s for sure!

    Next twist, defenders!? PAX chose offense or defense. Defenders committed to 6 burpees, but if they intercepted a disc then the thrower would have to do 12 burpees (6 for getting intercepted, 6 inherited from the defender). This certainly made things interested and a few of us had to do 12 burpees!

    In total, each guy played 15 holes, ran 2 miles, and did 70-80 burpees – good work fellas!

    prayers for Wildcats co-worker and continued prayers for Fandangos Dad

    Battlers were McGruff and Merman

  • Suns Out Guns Out

    Eight amigos toted their rucks around Larus Park next to the Stony Point Shopping Center for a power-hour of good times and hard work. The majority of the PAX kept their biceps modestly covered but Purple Rain would not be denied on this glorious morning. Inspired by PR’s pythons, YHC led us through the trails in a snake-like pattern for today’s 3.34mile trek. All eight returned to the flag for COT and then shared a coffee at Einstein’s to discuss the end of Jordan Peterson’s 12 Rules for Life, ideas for the next book, and the English…naturally.

    Announcements:
    – Summer Tour ’25 : Keep an eye on the 1st F Slack channel for each week’s hot spots.
    – Father’s Day (6/15) @ The Forge : 0700 : 2.0-friendly workout with games and slip-n-slide
    – Homegrown Half (8/16)
    – GROWRUCK #59 (Downrange – NC) : Oct. 3-5 : NTB and L Woods are HC and looking for more to join!

    Prayer Requests:
    – L Woods: Close friend waiting on results from lung scan.
    – NTB: Family going through hard times with the recent loss of grandparents
    – Purple Rain: Extended family health issues.

  • Who’s your EMOMmy?

    4 HIMs came out today to get the day started off right! Abbreviated warmup as Heist took forever to hang his F3 sign outside of the Green Mile parking lot, so we started off with some stretches and light exercises to warm up. Sign is now hung, grab your cinder block and let’s mosey!

    Round 1 – Bus Loop

    Starting with 6 reps, pax performs 6 jump squats and 6 curls, then runs to the 6th bus lane and back in one minute or less, then rest. Next set, 7x and run to 7th bus lane. We made it to 15 before failing to make it back on time. That longer run sneaks up on you quick!

    Round 2 – 🫏

    Grab block and go to backside of the school and find a spot on the wall. Starting with 6x – Donkey Kicks into KB swings, run to curb and back. YHC tapped at 16, Heist and Futon completed 19. Called for time to get round 3 in.

    Round 3 – King of the Hill

    Started at 12x and challenged PAX to do 5 rounds before time. Skull Crushers into front raises, bear crawl up the hill and run back down. Completed through 17

    BTTF

    Fathers Day Q at the Forge, Heist shared some of the discussion from SLT. Thankful for blessings and. Shared words of wisdom on the importance of setting your family up correctly.

    Week of Crabby is 🔥🔥🔥. Get ready for Frisbee Golf tomorrow at Timberwolf