Tag: #SOJ

  • End of May, the warmth left(temporarily)

    Normally at this time of the year, the weather is usually humid yet due to the recent rains it has been a little cooler in the mornings. That’s fine, allows us to train harder and this morning we had a baker’s dozen (13) at RNR come out for a Mudslide Mayhem workout.

    We all headed to the nearby court(Cha Cha a couple of minutes late) for a WARMARAMMA (SSHs, Helicopters, Jazzercise, Imperial Squat Walkers, Merkins, LBCs a little stretching). The juices were rolling with a quick 11s to start out(jump squats and plank jacks). After that back to around the flag for a mega double 4 corners. 2 parking lots, 8 corners starting with 80, a break in the middle then pick up at 40 to the finish. Started with 80 Carolina Dry Docks, 70 Plank Marches, 60 squats, 50 2 count flutters then the change

    The change up was a quick triple check: tricep dips, people’s chair(regular, toes up, on the tip toes) with a run down and back. After that, locked things back up 40 high heel squats, 30 gator merkins, 20 walking lunges, 10 hand release merkins. Think that’s enough, wrong there’s more

    A mega Dora: 100 Incline Merkins, 300 Mountain Climbers, 500 toe taps with runs down the grass hill and back up. After that: I normally do not do Broga with a Saturday workout but today and probably more often I will add it. It felt good, a little grunting but the muscles agree loose. One final run back to the flag, called time numbers, names, plenty of announcements (see Slack) and prayer led by YHC to close it out.

    One thing I want to do this summer, go to the Bridge to train with the guys there. That’s one spot I haven’t been to along with leading spots that I have visited, yet not led a Q there(Forge, Dogpile, etc). I have time this summer to do so plus whatever else I can get involved with. I will see everyone next time

  • Morning F3 run

    Big Rig and Boberry were out earlier, I came about 630 decided let’s get a little maintenance run in before I start the main event. The morning felt good, as usual the heat on my body gets turned up and we’re in the groove. 2.2 miles in 20 minutes felt good but I needed to get ready before everyone else showed up. Another post shortly

  • F-U Ton’s 2 Year Q

    13 HIMs ventured out into the higher humidity of Satan’s Hill to honor YHC’s 2 years of being a part of F3. Shoutout to Heist for riding me for 5 months to finally get me out to join the brotherhood! 2 years has flown by, but not without seeing so many positive changes mentally, physically and emotionally not only in myself, but the PAX brothers surrounding me. YHC wanted to push it a little harder this morning and in the words of Nancy Lopez “You know when the run up Satan’s Hill is the “break,” it is a good workout.” According to the first “Car Back!” call that we expected to be Hermey’ wife barreling down the hill, but was in fact Hermey heading to his surgery, this is how it went down:

    Warm Up: Short run in the parking lot and back to circle for IC exercises including SSH, Helicopters, Ukranian Soldiers, Deadman Hang, Old School Leg/Arm Stretches.

    COP 1: Building Blocks on Satan’s Hill – Partner up with 1 block per pair. P1 runs to the top of the hill while P2 performs exercise followed by MOT x 2 (in honor of 2 years) up the hill when P1 has almost returned. Switch roles and repeat through the 4 different exercises/4 MOTs. Repeat circuit 2 times until we reached about 3/4 of the way up Satan’s Hill. Exercises/MOT included: 1) Side to Side Block Merkins/Broad Jump Blockees, 2) Curls/Lunges on each leg, 3) Skull Crushers/Bear Crawls with block pull throughs, 4) Block Woodchops/Crawl Bears with block pull throughs

    COP 2: Lined blocks up going down the hill with space between to allow for jump overs. Lined up and performed lateral jump over blocks with sprint back to the top, turned directions for lateral jumps over blocks the other direction with spring back to the top and finally forward jumps over blocks with sprint back to the top. Grabbed the blocks and returned to the parking lot.

    COP 3: Dora with 100 Block Lateral Lunges, 200 Single Leg Squats on Block, 300 Holding Block Calf Raises. Returned blocks to their home, while Wildcat took the PAX through some plank holds.

    Time Called, Numbers, Names, Announcements (Toby VQ Monday June 2 at The Alamo, Boys of Summer at Timberwolf continues, Summer Tour continues, SOJ SLT June 10 at Sables, SOJ VQ week coming soon), Prayers (Fandango’s dad suffered heart attack, Fandango’s uncle suffered a stroke, Warby and Ponch for quick healing of injuries, Swoops Friend’s Sister battling CA, Hermey for is surgery, Safe summer for kids/parents with today being the last day of school, YHC’s MIL battling CA, Shoutouts to Warby for showing up today despite an injury and modifying as necessary and Merman for his return from an injury.

    I appreciate everyone for showing up today to support the 2 year Q. Wouldn’t be where I am today continuing to push myself if it weren’t for each and every one of you. F3 has been a blessing and there are so many more people we can reach to continue building each other up. Keep getting at it and push your limits and the positive changes will continue to show! Much love to my F3 brothers! Have a blessed day fellas!

  • The Return

    Seven non-tourists arrived at The Forge for a dry weather session for a change. It was great to welcome back our brother recently returned from mission in PNG. Here is how we spent the time.

    Mosey to the tennis courts for a brief warm up of the usual: SSH, Merkins, Helicopters, Imperial Squat Walkers, Alabama Prom Dates, DQs

    The Thang

    #1: Mosey to the field for 4 corners. 10 Burpees, 20 WWIIs, 30 Squats, 10 Bear Crawls/Crawl Bears to 10yd line and back.

    #2: A modified beast—from goal run to 20, 40, 50, 40, 20 and goal on opposite side doing 6 reps at each location. Merkins, Lunges, Carolina Dry Docks, Something, Alabama Prom Dates, Scrunchy Frogs.

    One lap of the track doing an Indigenous Run, mosey to top of the ramp

    #3: OYO 50 Jerkins and 50 incline Merkins, mosey to stairs

    #4: Triple check: Dips, LBCs, and timer on stairs loop, mosey BTTF

    #5: Ring of fire – 10 Merkins.

    Announcements: Summer Tour

    Prayer Requests: For Purple Rains Brother in Law as he and the family face his health challenge, The DTHs as they adjust back to life on this side, Doozy with a full house with the family home, Belay as he recovers from his back injury, and for safe travels.

    Last Call took us out. Thanks brother and thanks men for keeping the iron sharp.

  • Hot Dog Style

    9 grown-boys kicked off The Boys of Summer competition this morning at Timberwolf. Ultimate FOOTBALL was the sport of choice this morning and here’s what went down.

    Moseyed down to the track. Explained The Boys of Summer point system, gave the F3 mission and got into it. Stretched, broke into teams and split the field “hot-dog style” using cones.

    Team #1 – Rudy, Matlock, Bru, Bobsled, McGruff

    Team #2 – Fandango, Warby, Crabgrass, Fly Boy

    Result: Team #1 (2 scores), Team #2 (7 scores)

    Lessons learned:

    • Fandango prefers hamburger style
    • Warby is yoked these days!
    • Crabgrass is a 5-tool guy
    • Fly Boy is a bit pessimistic
    • Matlock can’t be a ninja wearing orange
    • Bru wants to tackle people
    • Bobsled is a saint
    • McGruff is ALIVE!
    • YHC may eat his words and look into buying cleats

    POINTS AWARDED

    • The PAX each get (1) for showing up
    • YHC (Rudy) (1)
    • YHC Prop (Warby) (1) for sweetest catch
    • Battle Points: McGruff for making an appearance and Bru for his consistency as of late (2 each)

    ANNOUNCEMENTS

    • The Boys of Summer continues every Thursday through the Summer

    PRAYERS

    • WIN: Warby has made some off-the-field changes and thanks F3 for the impact
    • WIN: Matlock and his M are celebrating their 10-year dating anniversary.
    • PRAYER: Fandango’s father had a heart attack last night.

  • PR-ecipitation Punisher

    A couple of stallions joined YHC as he kicked off training to PR his mile time by year end. As the pax joked ‘I think we’re getting wet,’ the downpour turned torrential. We did brocode to the Midlo High track, then it was each man for himself for 800 repeats, then back to the flag – all totaling about 4.5 miles of exhaustion.

    Numberama, Namerama, YHC took us out. Prayers for Hermey’s upcoming surgery.

    We immediately scattered like water drops on a hot skillet, as if the rain could get us any more wet.

  • Ruck-a-ccino

    5 wet bandits made their way to the stop sign today. Some dawned umbrellas, some embraced the rain in a more natural way. 5:30 off we go

    Did the typical route through the hilly part with a brisk pace. We managed to make it past Toby’s house before any HR violations. Topics today were Holly Madison, what age is appropriate for Jurassic Park, the importance of submarine regulations, and TSG found out that Flyboy is the Bubba Gump of Midlothian golf courses.

    rain was consistent but couldn’t hold us back!

  • Broga to start

    When I arrived home from work, the rain let up. I was still committed to do a routine it would be more standing, not much on the ground. Luckily we were blessed it was not bad at all. I used the meet up area as our place to get ready. A day like today, try to work everything top to bottom, hit the muscles get them mobile knowing they’re about to take a thrashing. It was about 15-20 minutes, then we were ready for the main part

    A tip for those who want to just get started. You don’t need to do 1x a week for 20-30 minutes, you can get more of a benefit with shorter 10-15 minutes multiple times a week. When I get home from work, I have a few playlists on YouTube with over 100 short sessions, pick one get it done and that’s it. Sometimes the hardest part is simply stepping on the mat, hit play and start. Takes 3 weeks to develop where it becomes a routine. Give it time. See you at the next gloom

  • The Wall Of Death And Other Entertainment Options

    6 of SOJ ‘s finest hit the streets of Rockwood Park for the latest edition of Rock N Roll. It was time to kick Memorial Day Weekend off in style. Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Up:
    Ski Jumps, Side to Sides, Ukranian Soldiers, Lazy Jazzercise (no toe tap), Hand Release Merkins, Freddy Mercuries, Knee Pulls, Open the Gate, Butt Kicks, Karoake, No Cheat Broad Jumps, Mummy Bernie’s, Lt. Dan’s.

    Mosey to the Snack Bar for Exercise One: Wall of Death
    4 rounds of Wall Cockroaches (20), Chicken Peckers (20), BooYah Wall Slaps (20), Delayed Donkey Kicks (20), Wallabama Prom Dates (40), Wall Climbers (20).
    Run to the end of the path and back in between each set.

    Mosey to the Parking Lot for Exercise Two: Four Corners with 50 Pole Smokers, 50 Merkins, 50 Jump Squats, 50 Dips.

    to the Pull Up area for Exercise Three: Grip Strength Challenge. See who can hang on the pull up bar for the longest. Mudslide took the win with Pierogi also giving an epic performance.

    Exercise 4: PAX Exercise of Choice
    Mudslide: 50 Mountain Climbers – double count
    Pierogi: 40 Spider Man’s
    Posh: 30 American Hammers (x2)
    Steamer: 40 SSH’s
    Wet Bandit: 50 Imperial Walkers
    Bonus: 100 Monkey Humpers (Chaplain)

    Back towards the flag: Finished things off with some Victory Hill. Sprint up the hill, job back down on the side and repeat. I think we got in three rounds.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts: Excellent work by all of the PAX on this cool, crisp morning! Lots of mumblechatter about the Memorial Day Convergence – Hope to see everyone there! Not a huge surprise to see Mudslide dominate the grip strength test. As always, it was a great honor to lead.

    SYITG

  • Yacht Rock 2025: They Found the Ramp! Wait is That Oats? Where’s Hall?!

    The morning weather was beautiful. There was a bit of light just starting to peak over the James. 5:30am hit, The Doobies (Featuring Michael McDonald) were first up on the playlist. According to the gentlemen who almost ran us over because they didn’t check slack…. This may or may not have happened. Lap around the lot, stop on the path for…

    Warmerama:

    Invisible jump rope 

    Jazzercise

    Hairy Rockettes

    Copperhead squats

    Plank it up

    J-Lo’s

    The merkin 

    Up dog

    Down dog

    Walk it back to dead man hang

    Reach up for Andy dufrains 

    Get close to water for a triple check. Runner goes to picnic tables in the woods and back. Exercises are dips and derkins on riverside benches. 

    Mosey to the other side of where the ramp used to be. PAX Hold plank and one by one do a pull up in the boat rack. Except for Orange Crush, he did 100 pull ups. 

    Next up was Touch a tree with 2-4-6 trees, exercises were merkins, squats and LBCs. 

    Then a OAX-choice DORA with 100 side straddle hops, 200 monkey humpers, and 300 single count flutter kicks. Next we moseyed back to the parking lot to get on the 6 and 

    Spell “yacht rock” with our feet. 3 minutes of Mary to finish it out. Prayers and announcements, YHC took us out. 

    Announcements 

    • Congrats to the HS graduates! Prayers for the parents to keep it together. 
    • Convergence on Monday at 7am at Tredegar. See Heist if you want to help out. YHC is leading the pre-run at 625am!

    NMM

    Fun time today on a beautiful morning. Thanks for coming out fellas. Special shout out to Whitesnake’s mustache that survived the entire beat down!