Tag: #SOJ

  • Kamikaze Frogs

    2 pre-gloom warriors met at 4:30a on Wednesday for this weeks edition of the Swift Freakshow AKA The Graveyard Shift. Temperatures were spiritually 70 and sunny, while physically a light rain persisted through the time on the track. Usually held on Thursdays, we went with Wednesday this week because YHC is running the Brandermill 7.4k on Friday. Taper intervals were in the docket. According to the fleet of foot intrepid ladies who joined us at 5am, this is more or less what happened.
    .5 mile warm up in zone 2

    1 lap at 7:30 pace, 1 lap recovery pace (9:30-10:30ish)

    Repeat 8 times, water break after every two fast laps. 1 extra cool down lap at the end. Not quite 5 miles complete.

    this speed work doesn’t disappoint. We missed Crabgrass with the switch in day. Looking forward to having him join with Swoop next week! YHC and Big Rig are definitely seeing the improvement in speed from these sessions. Have a great 4th gentlemen!

  • Rule Number 4: Always Respect Your Elders

    You’ll have to ask Scram about Rule # 3. Today we had a strong group of 16 to help celebrate YHC’s ascension into the realm of respect. Here is a brief summary for viewing pleasure:

    Slaughter start on the Knoller Coaster: Bear Crawl up the hills, Lunge Walk across, Crab Walk down.

    Warm Up: Jazzercise, Ukranian Soldiers, Ski Jumps, Apple Bottom Poppers, HR Merkins, Freddy Mercuries, West Virginia Prom Dates, High Knees, Butt Kicks, Appalachian Lunge Walks, Hillbillies, Mummy Kicks.

    Exercise One: Indigenous People’s Mario Jumps. Man in the back completes 5 merkins, then runs to the front. We made our way to the bottom of the hill.

    Exercise Two: Broke Back Railing. Side lunge under the rail – work your ways to the top of the sidewalk.

    Exercise Three: Mount Chaplain
    Ascent: 2 Double Tap Hand Release Merkins plus 20 Mountain Climbers at the first parking lot. Add two merkins to the mountain climbers at each parking area until your reach the top.
    Descent: 5 Heels to Heaven at first parking lot. Add 5 at each lot.

    Exercise Four: Tooth Fairies up the staircase. Then mosey back towards the flag.

    Exercise 5: Mystery Box
    One PAX draws an exercise for everyone to complete – they run up the hill and back. Then switch
    Exercises included: Pickle Pounders, Hand Release Merkins, Hello Dollies, Crawl Bear, Broad Jumps.

    Back to the Flag for Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great crowd today as YHC reflected on turning 50 (tomorrow) and 6 plus years in F3. It has truly been a blessing! This workout featured some of my favorite routines from Q’s past. Ran out of time for Ring Around the Toadie, unfortunately. The FORGE was the site of my original workout at F3, so its always great to see all of the regulars. Strong work today fellas!

    SYITG

  • Christmas in July

    15 grown-boys ran around a field this morning and got after it! If the PAX had their way, the title of today’s workout would have had something to do with “Diddy.” But it’s not, so here’s what went down!

    Moseyed around the neighborhood and found a sweet spot to stretch out. Gave the mission, stretched and got into it.

    COP #1 – ”12 Days of Christmas-style” circuit

    1 – Run the length of the field and back

    2 – Burpees

    3 – Lt. Dan’s

    4 – Merkins

    5- CDD

    6 – Bobby Hurley’s

    7 Crabcakes

    8 – SSH

    9 – Steve Earle

    10 – Up downs

    COP #2 – Parking lot crawls with partner

    Bear Crawl to center and crawl Bear back

    Crab Walk to center and back

    Lunge to center and back

    ANNOUNCEMENTS

    • July 4th convergence
    • F3 is THE BEST!

    PRAYERS/WINS

    • PRAYER – Mr. Brady’s daughter
    • PRAYER/WIN – YHC headed to TN next week for youth group church event.

  • Sunny and 70 actually

    Can’t start without a good mosey around the parking lot. Being warmed up from the pull up session we went right for the cindies. Rifle carry from the shed to the cow pasture fence.

    11s over the fence with thrusters and burpees. This proved to be the right call, although it took longer than expected. Don’t forget the abs with some double clutch WW2s and WW3s. We still had to get cindies back to the shed. The 3 of us alternated with bear crawl, farmers carry, and lunge walk. This left us enough time for a ab ring of fire on the yoga mat.

  • The Gun Show

    7 HIMs showed up to the gun show ready to Pump! you up! Started off with a mosey around the parking lot, followed by some targeted stretches. A Member of the PAX started to feel the pain at this point -oof, hang in there buddy we’re just getting started!

    6 lightposts light the parking lot, we carried our KB to each one and did 3 exercises. Starting with 5x reps, we increased each light pole
    1 – 5x lat raises, chest press, v sit ups
    2 – 6x lateral lunges with twist (each side), normal lunge with twist (each side), single arm rows (each side)
    3 – 7x skull crushers, clean+press, oblique lifts (each side)
    4 – 8x bicep curls, side arm rows (each side), bent over rows(each side)
    5 – 9x front raises, high pulls, overhead press
    6 – 10x KB swings, goblet squats, sumo squats.

    Triple Check
    Two teams of 3
    P1 fireman carries two KB to first light post and runs back, P2 & P3 do booyah merkins
    P2 runs to KB, fireman carries them to next light post, P3 & P1 do booyah situps
    Rinse & repeat until KB reach the last light post and make their way back to the group

    Redo the previous 6 light post workout in reverse order

    Finished off with a ring of fire, pick your favorite exercise 10x

    Prayers for Fandango’s sons surgery, Waterbugs wife


  • Pickleball Singles Championship

    Pickleball Singles Championship

    2 fleet-of-foot denizens of the Pickle Ball kingdom met on the courts of battle for the Inaugural F3RVA Singles Pickle Ball Championship. Conditions were sunny and 70. According to the lady of the night and her escort, the following back-and-forth action might have happened.

    COP:

    Lap around the courts. Various stretches and exercises. Pre-game workout was intense with Applesauce setting the F3RVA record with 1,110 merkins (before 5:45 a.m.). He also Invented 2 new AI models and cured one strain of the common cold (but, only one). Vaccines were banned from this tournament, as was flouride and several books that few have read anyway. But, in this world of manufactured fear mongering, the players remained steadfast in their focus on sports science – only HGH, creatine, and good ole Ben-Gay were allowed. Shoes were required – sorry, Bodos.

    Indeed, this was pickleball at its most raw.

    Main Event – The Championship (Singles).

    Some time later this summer there is a double’s tournament (which is on the Summer Tour). Today, the two survivors of the fortnight-long round robin singles tournament fought it out. Back-and-forth, back-and-forth, back (ok, out!)…

    Highlights:

    Applesauce twice pulled off the unintentional double-tap (permitted in PB),
    Several balls that were “out” were called “in,” as a courtesy (thank you, Oyster),
    The stupid rule requiring that every ball which is out be actually called “out” was suspended for being dumb, stupid, and a poopy-face rule, and,
    Lobs to the Moon and Back were used extensively (and, candidly, quite effectively).

    In a three set nail biter, UpChuck narrowly defeated F3 newcomer and veteran Pickle Ball player Applesauce in a  mega cage match for the ages. This is Pickle Ball scoring, so it’s odd. 11-5-2, 11-7-1, 11-4-2 (17-12). The math works, and if it doesn’t, check Truth Social and ask yourself whether anything on the Inter-webs is really a lie if you want it to be true. Say it enough, and it becomes true.

    Also, Applesauce signed his first NIL deal to promote paddles for New England Asset Management company (NEAM). Incredible. Don’t believe me? Check out his paddle next week.

    There were already too many numbers for today, so all of the rest we did silently and shared good will and brotherhood on the way out.

    Next year, Applesauce. But, for now, age won out over youth.

  • Prepare for Glory!

    19 Spartans converged on the Alamo this humid morning to start their week off right. 6 gents were bamboozled into schlepping sandbags from Crabbs house to the flag, extra credit boys!! Thank you to Rudy for giving up the Q so YHC could lead his 300th post. Lets go!!

    5:30, not a second late, the PAX went for a mosey down through the tunnel and back to the flag. Mission statement, 5 core principles. SSH, Don Quixotes, Cherry pickers, LBCs, scorpion kicks.

    First battle: 6 exercises, 2 rounds 25 reps = 300. Merkins, jump squats, WW2s, heals to heaven, Crab cakes, Plank jacks.

    Second battle: Partner up at the end of the parking lot. Partner 1 picked up a sand bag or 2 cindys and walked roughly 300 yards while the partner performed 300 high knees. Instructions were to walk, but a handful of Spartans decided to run. Men among men!!! Switch and continue.

    Third battle: Partner up at the parking lot entrance. Partner 1 ran up to the top of the hill and back while other partner did SSHs. 300 count.

    Fourth battle: Circle up for a combined, you guessed it 300 Navy Seal burpees. Ended with 2 min of stretching and 2 min of plank.

    Numbers, names, announcements, PR, COT.

    Please keep Mr. Bradys daughter and Fandangos son in your prayers.

    Thank you each and every one of you who has ever pushed me to not take a lazy day, to come out and post, to push, to challenge. This group is more than just a workout group, its a brotherhood of positive momentum! Love you gents!! Thanks Crabby for assisting with the set up.

    Always an honor to lead you men.

  • Abcathlon 2025: Overtime Required

    9 of of SOJ’s finest took on the somewhat stupid and moderately pointless summer challenge known as the Abcathlon. It was a hot and humid morning – but luckily, no upper body muscles were required. Here is a brief summary for your viewing pleasure.

    Mosey to the basketball court for a short Warm-up: Ukranian Soldiers, Helicopters, Cherry Pickers, various stretches, butt kicks and high knees.

    Exercise One: Abcathlon: Roughly 1.25 mile course with 10 stops. 50 count exercises at each station
    1. Grow Ruck Sit ups
    2. Pickle Pounders
    3. Incline LBC’s
    4. Hanging Knee Raises
    5. Rosalitas/Hello Dollies
    6. Crunchy Frogs
    7. WW II Sit ups
    8. Heels to Heaven
    9. Boxing Cockroaches
    10. Wallabama Prom Dates

    * Two circuits completed

    Final Thoughts: Excellent effort by all the PAX this morning. We ran out of time, but everyone wanted to complete the second circuit – ended up being about 3 minutes over. Special shout out to Deep Dish returning from the IR and looking strong. I also heard that Big Rig ran 15 miles this morning and did the Abcathlon – ridiculous. He is also a two time finisher! Somewhere in the park there is a cone with “Flutter Kicks” on it…………….until next summer!

  • MW Loopers

    A hard-thing-loving duo we’ll call Try Clown took off on the Rockwood perimeter loop and lost themselves in deep conversation while pushing the Repeat Loop button for 53 minutes. With this level of humidity, better the open air than going into suffocating woods trails. Big Rig temporarily joined the romantic duo a couple times but kept taking off for more running miles. Halfway through the hour Chaplain and 2.0 Touchdown joined the ruck having laid out the deadly Abcathalon course. The PAX completed just shy of 3 miles, and quality conversation was enjoyed by all. Yours AYE! ~DTH

     

  • Swampy

    Three decades of HIMs showed up for a swampy beatdown on the track. The thang:
    – 200 warmup of Cadence drills and sprinters
    – 20x100s (run the straight, walk the curves) @ 20-25 seconds each
    – 400 @ race pace (6-7min mile)
    Then a slow walk back to the flag

    Doozy did a slow 6-8 so we didn’t see him after the warmup.

    Finkle came out for the first time in a year, but forgot his F3 name so YHC was able to track it down with much support from fuzzy memory, Big data, & our glorious backblasts. Welcome back Finkle!


    Homegrown Half – August 16th