Tag: #SOJ

  • no rain in sight

    Drove to Bermuda in a downpour, only to find clear skies. With word of a FNG hopes were high. All 5 of us mosied to the lower lot to WARMARAMA. The usual SSH, Don Qs, imperial walkers, and my famous taint ticklers. From there lower pole alley provided a spot to find our place on the curb. Stiletto squat lunge(lt. Dan) really burned the legs to kick off leg day. After that spin around for pole dancers. Feel the burn as we mosied to the gazebofor some dips and bathroom break. From here I hot potatoed to Broadway. Merkins, he loves some merkins almost as much as hoedowns. We mosied to our usual wall for mountain climbers, hoedowns, and merkins. The mosey BTTF I was really feeling in the legs, I think everyone was. Ring of fire to finish it off. Ww2s, heels to heaven, american hammers, lbcs, and something else that I can’t remember at this point. Circled up for COT and finished out with naming the FNG Shooter McGavin. Avid golfer and chesterfield police officer were flag to have you and look forward to watching your progress.

  • The Self Named FNG

    What a great morning in the gloom today! Weather was perfect, 15 deep PAX, an FNG that found us via Mens Alliance group and we kicked off the Week of Warby.

    After a nice jog to through the tunnel and back to the parking lot was the warmarama. Mission statement, 5 pillars and disclaimers. Imperial walkers, DMH, SSH, and a handful of wife stretches.

    COP 1,2 & 3: The pyramid. 10 burpees, 20 merkins, 30 WW2, 40 squats, 50 mountain climbers(double count), 40 SSH, 30 reverse lunges, 20 plank jax, 10 Carolina dry docks. After each pyramid, the PAX ran up to the entrance stop sign and back.

    COP 4: 2/3’s of a triple check. We used the stage from the Rountrey 5k for dips and the ground for windshield wipers as the timer ran up to the entrance stop sign. Closed out with a plank until time.

    Numbers, names, announcements, PR, wins. Prayers for Moses and POTUS for a speedy recovery. From the Bridge, Buckets to continue to rite his own ship, keep pushing brother! Flyboys neighbor Leann is home from the hospital.

    Great to have our newest member Bru. From South Africa, dad of 3 and is NOT a firefighter. After much discussion his F3 name, he tossed out Bru and the PAX agreed.

    Always a pleasure leading you gents! Lets keep it rolling!

  • that’s right, you guessed it: Frank Stallone

    Two gentlemen got up extra early Thursday to run some hills. We met at Mt Midlo, the best hill this side of Twin Team. One mile warm up, then 8 times at 30 seconds hard effort up, starting from the bottom, follow by 30 seconds walking down, then jog the rest of the way to the start. Then 3 times from the middle to the top, followed by 1 time from top to bottom. TCLAPS to Big Rig, who was really pushing the pace! This was probably the hardest 3.5 mile, 45 minute run the YHC has done. At the end, we made it Over The Top, we didn’t want to end on a Cliffhanger, we also decided to run together, if anyone got too far ahead, the agreement was to yell “Stop! Or my mom will shoot!”

  • The Ponch Circuit Circus

    11 PAX rolled into Rockwood under a sky so beautiful it felt like a setup—like the universe wanted us to suffer just a little bit extra in optimal conditions. Ponch with the Q, and as is tradition, had to c0me in hot with a plan to break PAX down and build them back stronger.

    Warm-Up:

    We kicked things off with heavy stretching because Ponch believes in two things: injury prevention and looking flexible in front of the group. Limbs loosened, egos intact—for now—we set off into what can only be described as a cardio-laced gauntlet.

    The Thang:

    We ran. Then we ran more. Somewhere in the ballpark of 2+ miles with mosey breaks  and sprint breaks that felt less like breaks and more like Ponch checking to see who had the audacity to still be breathing.

    Between those scenic jogs, we dropped into calisthenics in cadence like a military bootcamp taught by a guy who had too much coffee.

    • Side-straddle hops and mountain climbers got us warm.
    • Flutter kicks, Freddie Mercury’s, and leg lifts hit the core like an unpaid debt.
    • Overhead claps, shoulder taps and apple pickers were a shoulder/fruit hybrid moment.
    • Regular, wide-arm, and diamond merkins crushed the chest back to back.
    • Triceps? We served them dips and diamond merkins with a side of step-ups—just for fun. (Ponch’s version of fun might be legally questionable.)

    Mumblechatter was minimal—not because the PAX weren’t witty, but because oxygen became a precious commodity. Everyone was smoked, but nobody quit. It was one of those beatdowns that hurt so good you secretly hoped it would rain so you could blame your tears on the weather.

    Proud of the men who joined me today!

    COT:

    Closed out with a strong name-o-rama, a reminder that discomfort is where growth begins, and a quiet moment of gratitude for perfect weather and a crew of men who don’t let each other coast. Also praised and prayed for the mothers.

  • Paying Homage to The Murph, Harambe, and The Pope

    5 strong at the newly illuminated grounds of Bettie Weaver Elementary School. Twin Team Lounge was open for business. A brief summary for your viewing pleasure……………..

    Mosey to the basketball court for Warm-up:
    Ski Jumps, Ukranian Soldiers, Helicopters, Bruce Lee Punches, Carolina Dry Docks, Freddy Mercuries, Mario Jumps, Squatting Side Shuffles, Open the Gates, Appalachian Lunge Walks

    to the Playground for Exercise One: Modified Mini-Murph
    5 rounds of Pull Up Bar Hangs (as long as you can go), 5 burpees, 50 squat pulses, run to the end of the field and back.

    Exercise Two: Harambe Hill
    Bear Crawl up the hill, 5 murder gorillas to the side, crawl bear down. Work your way to the end of the baseball fence.

    One the way back: Bear Crawl Up, 10 side lunges, Crab Walk Down

    Mosey back to the playground for an additional Pull Up Bar Hang.

    BTTF for an Ab Circle: PAX call out 25 count ab exercises: Heels to Heaven, American Hammers, Leg Lifts, Little Baby Straight Legged Crunches (LBSLC’s), Crunchy Frogs.

    YHC took us out

    Great work by the PAX this morning! It was little wet and muddy out there – but we persevered. My forearms are cramping as a I type this backblast. Looking forward to heading out to The Bridge tomorrow. Not too late to join.

    SYITG

  • ULTIMATE (Drunk History Version)

    The weather is warmer, the sun is shining a little brighter in the morning which means only one thing – it’s ULTIMATE time. Swoop and Rudy co-lead the event but both have failed to sit down and record it for the pantheons of history to remember. No worries, iron sharpens iron – Crabby is here to pinch-hit. For those not familiar, Drunk History understands the passage of time often has a way of rewriting history. After Nancy’s cinder block-big rock beatdown, the details of yesterday are a bit fuzzy…

    Team 1 – Wildcat, Rudy, Fandango, Warby, Cookie, Mudslide, Flyboy

    Team 2 – Crabgrass, Tzatziki, Swoop, Matlock, Woodsman, Heist, Bobsled

    It should be said, Team 2 DOMINATED out the gates. For how long they dominated is up for debate.

    Low lights for Team 1:
    – Warby dropped the disc on goal line *FUMMBBBLLLEEEEEEE* and was sad when a turnover was called
    – Quiet game for Fandango, when Rudy is on his team and he can’t poke fun of him, he’s at a loss for words. 2 kickoffs out of bounds has me questioning things. TB12 fell off at 45 too
    – Rudy did not wear his VCU jersey which is good since it would’ve gotten grass stains on it. 2 critical drops today.
    – Flyboy literally had low lights since he failed to get the field lights turned on
    – Mudslide couldn’t outrun Swoop this time #csaup
    – Wildcat was the beacon of light for this team today
    – Cookie carried the team, I think because of high energy levels from hibernation and hitting the weight room

    High lights for Team 2:
    – Woodsman dominated the middle of the field, dude was everywhere!
    – Matlock took “tomahawk” quite literally, adjusting his throwing style to that of an axe throw, catching both the defense and his teammates off-guard
    – Bobsled – FNG from Green Mile showing up big this week and off to Honduras for a missions trip next week, guy is big time and glad to have him out there
    – Tzatziki we had a plan where he would take off and I’d hit him with a bomb down the sideline. It’s ready for when we need it
    – Swoop overcame his spin cycle demons and was making some great grabs out there.
    – Heist increased his catch rate by 150% from last time. Early contender for Comeback Player of the Year
    – Crabgrass is here to set the tone out there. We’re gonna go inside, we’re gonna go outside, inside and outside…

    We ran 2.30 miles while having a great time. Good to be out there having fun today, we are all looking forward to a fun-filled summer!

    Speaaaaaaaaaaaking of which – We will be doing an official F3 “Boys of Summer” competition at Timberwolf this summer, May 29th through August 28th. Details to come, but come out, compete, and win points and you may walk away with the Timberwolf 2025 Champion trophy!

  • Merkin with a Side of Merkin

    A dozen PAX were left confused and blissfully ignorant by Snuff’s preblast that an NTB beatdown was in store for this glorious Thursday morning at The Forge. YHC made it a lucky 13 and off we went at 05:30.

    Warmarama
    – SSH, Helicopters, DQ’s, Fudd’s Wife, Wilson’s Wife, Various Stretches, WWIIs

    The Thang

    • We attempted a 21-count SSH exercise where the PAX counts out loud for the first five, then completes the last 16 in silence. If everyone stopped at the same time, no penalty would be given. Single count SSH was too simple for this PAX’s IQ level. Next time we will look to complicate the rep scheme a little more to make it interesting.
    • We moseyed to the amphitheater area for a grueling mix of Merkins and Raise the Roof, Jack Webb style. To spice things up, the PAX bear crawled down the burm and back up between sets of ascending reps. After reaching 10 merkins and 20 RTR we moved on to the next station.
    • After a Wedding Singer 20 count we partnered up (unnecessarily) for Stairway to Seven on the amphitheater steps. Each pair did the following rep scheme from 1-7:
      • WWII, Incline Merkin, Step Ups to the top of the amphitheater, Squats, Down the amphitheater. Repeato.
    • Sticking with the partner theme we then ran the steps in opposite directions, performing a number of burpees each time we met up with our partner.
    • With time running low we moseyed back to the flag IP style where we had just enough time remaining for one of YHC’s favorites, license plate scramble. Each PAX stands in front of their vehicle and adds up the numbers on their license plate. When their turn around the circle comes the PAX calls out an exercise of their choosing with the reps equaling their license plate number.

    Announcements/Prayer Requests

    • Sign up for The Bridge and Breaking Bread
    • Prayers for Dookie’s dad who was recently diagnosed with Leukemia and awaiting testing results.
    • Prayers for YHC’s dad preparing to meet with a cardiologist in the coming days to run some tests.
    • YHC took us out.

  • Mixing It Up

    Party of 3 for pull ups at the jungle gym at Ecoff Elementary on a comfortable 70 and sunny morning in the gloom.

    We started with the usual stretching and some pull ups. YHC wanted to try something different with the Bands. A one armed lat pull down. Unfortunately, not able get the band high enough to allow for a perfectly downward motion, but was able to get it to a 45 degree angle, which will have to suffice. Then the usual dips and jerkins. We also added a max dead hang to the regimen.

    Throwing in some new stuff, since we’ve been doing a lot of the same stuff for a little while. Hopefully this will stimulate some growth.

  • Ruck-a-ccino

    9 HIMs came out to show Alamo is more than a parking lot! Left the stop sign right at 5:30 and made our way past Matlock house and his hoarding neighbor. After a quick game of Frogger, we reached the back pond and took advantage of the sunlight to go along the path and eventually up Mt. Dora.

    with a quick pace we made it to the reservoir for a foggy stroll with the smell of honey suckle serving as a nice change of pace from the sweat smells. We relived CSAUP, spoke about an event on September 26 (save the date, evening event) and finished it off with useful information on bee reproduction.

  • The wetness.

    14 grown-boys ran around in the rain this morning at The Alamo! here’s what went down…

    WARMARAMA – Moseyed to the other side of the horseshoe. Gave the F3 Mission, made some promises about keeping the PAX as dry as possible and got into stretches.

    COP #1 – Moseyed to the Tunnel of Love to stay dry and knock out (5) burpees. Moseyed up the hill, around the corner and made our way to the other RounTrey entrance. The PAX finished the journey out by performing various runs (run, cherokee, bernie) until we reached the playground at the far end of RounTrey.

    COP #2 – “Rudy’s Playground”

    • 2 at a time, each PAX member ripped out (5) chin ups on the monkey bars while the PAX grabbed some curb and shuffled around the playground. Repeated (2) times.
    • In cadence, the PAX then performed (10) Incline and (10) Decline merkins on the curb.

    COP #3 – Moseyed back to the Tunnel of Love (repeated the various runs on the way) for (5) more Burpees. Happy Birthday, Maddox! Love you, Kid!

    COP #4 – BLIMPS

    • As promised, the PAX did their best to stay dry. Bear crawls in, burpees out.
    • B – Bear Crawl to the mailbox.
    • L – (5) Lunges, Double Count
    • I – (5) Imperial Walkers, Double Count
    • M – (5) Merkins
    • P – (5) Plank Jacks
    • S – (5) SSH
    • Ended up visiting ~10 mailboxes.

    ANNOUNCEMENTS

    • The CSAUP was a huge success!
    • ULTIMATE at Timberwolf on Thursday!

    PRAYERS

    • Fly Boy’s neighbor still battling.
    • Dumar’s mother passed away. Prayers for his father/entire family as they rally around each other.