Tag: #SOJ

  • Michelangelo’s Toilet

    No conversation topics are off limits at the Lounge……………………

    Mosey to the basketball court for Warm-Up. Various exercises completed – no counting or cadence required.

    To the school entrance for Exercise One:
    Decided to keep it simple: Do an exercise, then run a lap around the loop.

    20 Mike Tyson Merkins
    40 Squats
    60 Crab Humpers
    80 Somethings
    100 oblique LBC’s
    120 Flutter Kicks
    100 Freddy Mercuries
    80 Overhead Claps
    60 Calf Raises
    40 Jump Squats
    20 Wall World II Sit ups
    10 Tony Hawk Burpees
    20 Double Tap HR Merkins
    40 Arm Circles

    Back to the Flag for COT!

    Final thoughts – Many successes this morning – We stayed relatively dry, but still got a decent amount of running in. YHC avoided the wrath of the Lounge Advisory Board. Last Call provided some excellent coffee. Funny stories were plentiful. Appreciate all who came out

    SYITG

  • A Q for some Booze

    Snooki doesn’t drink but still knows good shit and procured some fine bourbon for a friend made available by another PAX, with the retrieval fee being a last minute Q commitment! Nobody was on the Q at the Woodshed, and I’m both a team player and willing leader, so it was a pleasure to lead five members of F3 Nation in a workout on May 20th. However, if I had to work for the bourbon, the PAX were going to have to do some work for as well!

    A standard mosey and warm-up gave way to a longer mosey over to nearby Winterpock Elementary, where Snooki embraced the concepts of consistency and recycling (meaning repeating old workout concepts and routines, but hey, a last minute Q can forego some originality). Just like my first Q, we did some four corners action, LOTN style (since the original Snooki was a bit of a trollop), and the magic number for the day was 20 (for the 20th). At the corners: LBCs, Murkins, squats, and burpees.

    After that fun, an indigenous persons run returned us to the Woodshed, where we did what Snooki called 4-3-2-1. We picked up some nearby coupons and did 4 exercises, then 3, then 2, then 1, all interspersed with laps down the parking lot and back with 20 side straddle hops (inspired by a recent Crabby workout with too. Many. Side straddle hops.) The exercises (20 of each) included bicep and tricep curls, military presses, bent over rows, flutter kicks, hammer twists, oblique dips, lunges, and goblet squats. Blockees were intended for the “1”, but instead, we did 1 lap carrying the coupons (you know, for time constraints), which brought us to our closure.

    ANNOUNCEMENTS: Boys of Summer continues over the next few months with Thursday morning workouts at Timberwolf (I hear Patriot Games has the goods on the Yips so far), and there is an upcoming Convergence at Dog Pile on Memorial Day Monday at 7 am.

    PRAYERS: To Wildcat and his wife for their ongoing and new health struggles. To people everywhere with the upcoming summer vacation season and its unfortunate dangers. To people in RVA who enjoy Belle Isle (as inspired by last weekend’s RiverRock), where a recent kayaking death occurred.

  • BOS – Ultimate Frisbee

    Timberwolf was jam packed today! According to the geese doing flyovers, here’s what went down.

    Made our way down to the field and set up cones, but with 22 HIMs we needed a bigger boat, so we widened just a tad. Patriot Games were eager to get going, but the Yips wanted to warm-up. YHC split teams up evenly 12-10. It may only be Flyboys second post in 2026, but he doesn’t miss a beat and we settled at 11-11.

    Both teams came out executing their playbook to perfection, moving the disc up and down the field with a few aggressive swings at that plate along the way. The first 20 minutes gave us a close 3-2 match.

    The YIPS started to get a groove, tightened up their defense, and took DTH’s advice to heart and stuck to the ground and pound short game. Hei Hei, Festivus, Cookie, OC, DK, Wildcat, Pad Thai, Trespass worked the middle like poetry in motion. Da Bear, Yoda and YHC worked the sidelines and played Legion of Boom-era defense.

    Patriot Games played better than the score would infer. Between the 20s they were moving, but in the red zone they couldn’t quite get a rhythm. Rudy pulled an Antonio Brown – had a great catch at NoToll and let it go to his head. He got paid and focused more on songs written about him and his bonus, forgetting what got him here in the first place. Snip has a 99% accuracy rating, but 1% of the time he throws it to Powhatan. Machismo dominated the middle of the field, and Fandango got more cardio in today than he has this year.

    YIPS victorious 8-3.

    Beatdown currency has been handed out, be sure to use it to your advantage! a $20 firecracker is making it’s way north…

    Good to see some NOS brothers join us today! All are welcome to come out next week for some Ultimate Football – same rules, different object.

    Good luck Trespass in your interview today.

  • To The Library………And Beyond

    8 PAX braved the mean streets of Bon Air this morning. We followed a meticulously planned route, and all made it back alive and relatively healthy. The journey kicked off with a stop at the Bon Air Library for some ruck grip strength carries, overhead carries, and walking overhead presses. The route took us through the neighborhood in the general direction of YHC’s house. With 30 minutes to spare, we stopped and did some Don Quixote’s, then held plank while discussing the F3 mission and credo. The PAX made the final push back and were all to happy to complete 3 minutes of overtime.

    COT followed by coffee at Einstein Bagels. It was great to see some new faces out! As always, it was honor to lead.

    SYITG

  • Farewell Frisbee

    TWENTY FOUR HIMs gathered on the misty fields of NoToll for YHC’s last Q in RVA before moving west to Charlottesville. The morning was once again 70 and sunny, perfect weather for a friendly game of ultimate. Snuff and Machismo organized very evenly matched squads as the game was back and forth for the full 40 minute contest. Bodies were flying, doinks were a plenty, and the bad guys ended up victorious as the grown boy himself, Rudy, caught the final score as time expired for a final score of 8-7. Despite the loss, this was exactly the type of morning YHC hoped for and the PAX delivered.

    Several post-game accolades were administered after reviewing the tape:
    – Most Strategic: Doner Kebab
    – Highest Time of Possession: Snip
    – Best Trash Talk: Orange Crush
    – Most Likely To Not Take Their Own Advice: DTH
    – Best Use of the Hips : Fandango
    – Surprise Ringer: Destiny’s Child
    – Tallest: Machismo

    Announcements:
    – Ultimate Rd. 2 – Boys of Summer Series – Timberwolf on Thursday
    – Memorial Day Convergence @ Dogpile

    Prayer Requests:
    – Praise that Wildcat’s M is doing well after surprise procedure and continued prayer’s for her recovery.

    YHC is extremely grateful to conclude my time in RVA back where it all began. I look forward to the next time!

    – Humbly, NTB

  • Bermuda Triangle: The Newest Running AO

    A triumphant trio made it out to Goyne Park for the latest edition of The Bermuda Triangle. Broadway and Shooter were anxiously waiting for the Q when YHC pulled in at 529am.

    “Let’s Mosey!”

    To the streets we went, for an easy 2 mile run.

    Then back for a Four Corners with 25 Jump Squats at each corner. And finish up with about 10 minutes of Mary.

    Good work men!

  • 5k at the Airport

    I was trying to figure out a way that I could make Dogpile, leave then head to Chesterfield County Airport for the 5k run today. I realized it was not going to happen so fartsacked a little longer this morning, headed over to get ready. I saw Pierogi, then Magnum who I haven’t seen in ages appeared. Overall about 200 runners turned out, we were on the runway then in between the small hangars, back towards the front part finished where we started. Pierogi and Magnum were gone, I wanted to be under 30 minutes and was successful in that goal. A good one will do again or one like that

  • Dodgeball

    A beautiful 70 degree morning to kick things off with Boys of Summer, The Yips versus Patriot Games. Today did not disappoint!

    15 HIMs came out to dodge, duck, and dive their way through madness. The odd numbers required a gentleman’s duel to see who got the advantage. Warby > Rudy

    Game 1 – Classic Dodgeball rules. Get out once, 5 burpees, twice – run the field and back, three times – have a seat. Winner: Yips

    Game 2 – King of the Castle. Each team nominates one player to be the king, and like chess, when your king goes down, you lose. Festivus vs McGruff. Winner: Yips

    Game 3 – Kick the Can. 3 cans stood on each side, first to knock them all down wins. Winner: Patriot Games

    Game 4 – Hefty Lefty’s. Classic rules, but you can only use your non-dominant hand to throw. This was a very entertaining battle, most HIMs have a wet noodle for a left arm. We shrunk the battlefield to speed up the game. Winner: Patriot Games

    Game 5 – Kick the Can 2.0, Patriot Games game of choice (since it doesn’t require them to knock out the Yips to win). closely contested match, had to go to double overtime that involved several rule changes that led to chaos. Eventually though, a dart from either Futon or Pad Thai ended the match, right at 6:15…just as YHC planned.

    ***Editorial note: YHC could see that Rudy was taking the gentleman’s duel loss pretty hard with his team going down 1-0, so YHC gave them the 1-man advantage to lift his spirits. Rudy, find a way to pay it forward today, buddy.

    Patriot Games are up 1-0 on the Yips after week 1. The Yips are proud to welcome Meatball and Pad Thai to our team, and Patriot Games are pumped to have McGruff! Big Rig’s little rig was not harmed today

    Next week: Ultimate Frisbee

    Prayers for Meatball as he looks for a job, Big Rig and his mom’s scans, continued support for Christian.

  • Scenes from a F3 Workout

    Many of you may or may not know, but YHC originally hails from Long Island, where Billy Joel is less of a musician and more of a state-sponsored religion. In honor of his (belated) May 9 birthday, the workout soundtrack was entirely Billy Joel themed.

    The gloom began with an Indigenous Peoples Run around the soccer field. The last man in line carried a cinderblock, performed five block squat thrusters, handed the block to the next HIM, then sprinted to the front.

    After Warm-a-rama, the pax moved to the playground. The men formed up shoulder to shoulder in plank position and began passing multiple cinderblocks underneath one another down the line. Somewhere during this evolution, YHC noticed a faint smoky smell and occasional tiny sparks coming off the blocks. In hindsight, this should have been interpreted as a warning from the universe. Shortly thereafter, two blocks catastrophically failed under pressure. We did not start the fire, but the cinderblocks may have been considering it.

    The workout rolled on into multiple Triple Checks around the playground loop, and then to the basketball court for 11s.

    Despite the destruction of government-grade masonry equipment, all men survived, no fingers were lost during plank block transfers, and the pax successfully honored Long Island culture through sweat, confusion, and mild construction debris.

    Announcements:

    NTB going-away party THIS Saturday at 4 p.m., RSVP to DTH.

    Also this Saturday- Bon Iron will be meeting at Dogpile.

    June 13 food distribution for Latinos in VA (details to come on Slack).

    June 14 at 3 p.m., off-the-books ruck at Sunday Park, followed by dinner at the Boathouse.

    Prayer Requests: For the young man at St. Christopher’s who took his life.

  • BLIMPS!

    (16) grown-boys ran around Rountrey this morning. Here’s what went down…

    WARMARAMA – Gave the mission, stretched out and explained B.L.I.M.P.’s

    • B: (5) Burpees
    • L: (5) Lunges
    • I: (5) Imperial Walkers
    • M: (5) Merkins
    • P: (5) Plank Jacks

    COP #1 – Ran around the ENTIRE neighborhood, stopping at just about every cul-de-sac and bridge to perform a BLIMP.

    ANNOUNCEMENTS

    • BOS begins with Dodgeball on Thursday at Timberwolf
    • Memorial Day Convergance

    PRAYERS/WINS

    • Globetrotter gets some health results today
    • YHC landed a new gig!