Tag: #SOJ

  • The Forge Bowl

    The Forge hosted its first-ever F3 Flag Football Showdown, and the gloom was lit not by the sun, but by pure testosterone, terrible QB reads, and the sound of men arguing about Mississippi counts.

    We split into two squads, each powered by caffeine, pride, and increasingly creaky hamstrings.

    The Rules:

    No kickoffs or punts

    Start every possession at the 30.

    TD = 30 side straddle hops by the defense.

    INT or fumble = 10 burpees by the team that turned the ball over

    1st Down = 10 merkins by the defense

    4th down stop = 10 WWII sit-ups for the offense

    QB swaps every 2 plays

    Rush only after “10 Mississippi”

    Announcements: Upcoming convergence on July 4th, Ruck at Rock N’ Roll led by DTH, ab-cathalon led by Chaplain.

    Prayer Requests: Pad Thai’s moving issues

  • The Weight of TIME

    Eleven HIM’s converged at Ruckhenge in 1000% humidity to happily discover that a new DTH caber would accompany their morning ruck. This conifer log is about 8’ long and weighs about 80-100 pounds, dense with embedded sap. The PAX took turns in pairs to share her uncomfortable weight as we looped through Larus and local neighborhoods. (See pictures on Slack). Dealer was heard to exclaim “oof, that log just hits different!” An official name of this hefty new coupon is still in progress but current candidates like “Justinian” and “Sophia” hail from our new book “The Uses of the Past: Profiles of Former Societies” by Herbert Muller (published 1952), and coincides with our post-ruck round table discussing world history in contrast with modern society issues/conflicts. Perhaps she will embody the weight of the past by simply being called “TIME.” Or we could call her “RAPTURE” (another topic discussed) as pertains to the unpredictability of the future. Can any of us guarantee tomorrow? Let’s get AFTER it today gentlemen! Yours AYE! ~Dr Tryhard

  • The Woodshed is Now Open: Serving up FNGs by the Dozen

    Alexander Graham Bell once said, “When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” This morning, 31 HIMs collectively said hold my beer Mr. Bell and showed up despite a temperature of 78 degrees, feels like 85 degrees and a skosh of humidity. As The Green Mile (RIP) officially shut its doors, a new one swung wide open at The Woodshed—with the hinges practically ripped off thanks to Teddy KGB, who somehow accurately predicted 12 FNGs! You read that right, a record 12 FNGs. Someone get this man a Powerball ticket. Here’s how the sweat fest went down:

    Warmup: Mosey down the street and back up to the soccer field. Circle up for explanation of F3, Mission Statement, Core Principles, Disclaimer. Exercises included SSH, Ukranian Soldiers, Copperhead Squats, Merkins, Knee to Chest R/L, Roscoes Mom.

    COP 1: Partner up for 11s from soccer goal to soccer goal. Booyah Merkins and Ab Leg Throws. Mosey to the parking lot.

    COP 2: Triple Check – Carolina Dry Docks, 4 Way Lunges, Runner up small hill and across the soccer field and back.

    COP 3: Build a Bank – 3 runners take off to the playground to perform 10 dips each. PAX left in the circle works to bank up quantity of called exercise – 250 Burpees, 500 Jump Squats, 1,000 Alabama Prom Dates, 500 Merkins.

    Cop 4: Full Sprint to the end of the parking, 50% pace returning to the flag for time called

    Numbers, Names, Naming of the FNGs (We promised the new guys the COT doesn’t always take this long with having to name 12 dudes), Announcements – July 4th Convergence at Atlee, Boys of Summer continues at Timberwolf, Homegrown Half in August, Prayers – Rosie’s family members battling cancer, Rosie’s family friend deployed, Kenny G’s friend’s wife trying to get out of the UAE

    What. A. Morning. Amazing turnout for Day 1 of The Woodshed. The energy was high, the effort was real, and the sweat was plentiful. As Rosie reminded us: “It doesn’t get easier, but you get stronger.” Physically. Mentally. Emotionally. Let’s keep that momentum rolling. Spread the word. Headlock another brother to come out next time. And remember—you might walk into the gloom tired, but you’ll leave forged stronger. Honored to lead, fellas. Go do great things today. Stay blessed.

  • Pull Ups and Pistols

    1 Pull Up, Dip, and Pistol Squat enthusiast was on hand for today’s Extra Credit Session

    Arm circles on the way to the jungle gym, box jumps on the bench

    5, 10, 15

    5 Pull-ups, 10 Dips, 15 Squats x4 Sets

    Band Assisted Pistol Squats 8-10 reps x3 sets each leg

    Max Reps Pull-ups and Dips

    The heat was oppressive on this steamy 70 and sunny morning.

  • This zone 2 is like a superpower!

    2 Premature Accelerators, decided to hold off on the accelerating. YHC got started early, like 3:59 am early and took it nice and slow. The plan was to not let the heart rate get above 150, which really meant to start walking if it gets to 145. Boberry joined up at about 430 and stuck to the same plan. Pace staying between 10-12 minutes, and occasionally walking to bring the heart rate back down

    After several easy miles we made a quick hydration and fueling stop, then took to the trails of Rockwood Park. Still keeping it easy.

    After the short trail run, another hydration stop, then a short tempo run. And Boberry was feeling it. All the zone 2 made him feel like a caged animal. YHC on the other hand had a hard time switching gears.

    Always great to get out with Boberry and mix things up a little bit.

  • Why Not?

    YHC was flying solo for this morning’s Pull up session, and it’s been a few weeks since he’s made it out on Tuesday. He got right into it.

    Band assisted pull ups pyramid

    3, 6, 9 Pull-ups, Dips, and Squats switching Squats for toe Dips and pistol squats with a bench under me to catch me in case I fall.

    As I was doing squats, I saw the band hanging from the pull up bar, and had an epiphany. The Band assisted Pistol Squat. I figured I had to at least try it.

    A little awkward at first, but could really feel the burn and get a lot better range of motion.

  • Pool Boy does a perfect form Pistol Squat

    2 Gloom Warriors met up at the jungle gym at Goyne Park for a Pull Up and other things session.

    3, 6, 9 with pull ups, dips, and narrow stance squats then switching the squats for toe dips

    Band assisted pull ups and….Pistol squats?

    That’s right, and Pool Boy went right down into it with perfect form, the Bands were of course helpful.

    Great to get after it for the early morning extra credit, and even had a hint of daylight by the end

  • Welcome to Summer

    A group of 15 braved the first day of summer(plus I led the Q which means simply here we go). Summer is now officially here, heat humidity and a lot of sweat before 9am is now on the menu for a while. Let’s break everything down…..

    Over to the side court for a warmup(SSHs, Don Quixote, Copperhead squats, Dead Man Hang, LBCs, Freddie Mercury, a little stretching). Over to the side for walking lunges and runners lunge with a twist, then we did a round of BLIMPS(5 burpees, 10 lunges per side, 15 imperial walkers per side, 20 Merkins, 25 plank jacks, 30 squats).

    A mosey to a nearby lot for a quick 4 corners (10 HRM, 20 double count mountain climbers, 30 double count shoulder taps, 40 SSHs). The concession area next for a triple check: Hoe Down with a twist, tricep dips, run down the steps bear crawl up the hill. After that change things up: a little indigenous run 5 jump squats, then run to the front. A workout of mine not complete without a Dora(100 Carolina Dry Docks, 200 double count flutters, 300 double count toe taps). A little breather then to the grass hill for a finisher. 3 rounds up the hill Round 1 run, 2 lunges, 3 bear crawl. We helped Bone Thugs make it up the last hill of his crawl. A little stretch, numbers, names and prayer led by YHC to close it out.

    Check Slack a lot of things upcoming: VQ week, 4th of July, Homegrown, etc. Haveca good one see you next time

  • Satan’s Hill Sampler

    18 grown-boys showed up to run around, pick things up and stretch at Satan’s Hill this morning. With the understanding that today’s workout was on the Summer Tour, YHC wanted to give the PAX a little sample of all the things that make this particular AO so unique. Here’s what was served on the Pu Pu Platter…

    WARMARAMA – Moseyed through the woods, around the gazebo and back to the starting point. Gave the F3 Mission and stretched it out. Moseyed down to the bottom of Satan’s Hill to get things started.

    COP #1 – YHC has run the PAX through this Build-a-Beast/Jacob’s Latter-style circuit before but never had a name for it. Because Jesus OWNS Satan and I’m a ND fan, it will now be referred to as “Touchdown Jesus.” Go Irish! Starting point is at the bottom of the hill. Three markers on the way up with the third being at the very top of Satan’s Hill.

    • Round 1 – Run to the first marker and perform (5) Crabcakes. Crabcakes were for Crabgrass as he asked for the smoke today! Back to the starting point. Up the hill to the first marker for (5) Crabcakes, to the second marker for (5) more, back to the first for (5) more and back to the starting point. Up the hill to the first marker for (5) Crabcakes, to the second marker for (5) more, to the third marker for (5) more, to the second marker for (5) more, to the first for (5) more and back to the starting point.
    • Round 2 – Repeato plus (5) additional Flutter kicks at each marker.

    COP #2 – Triple Check

    • Pacer: Up to the top of Satan’s Hill and back
    • Exercise 1: Curls with the Coupons
    • Exercise 2: Jerkins on the railing

    COP #3 – Broga

    • It wouldn’t be a true showing of Satan’s Hill without a few minutes of Broga from Mudslide.

    ANNOUNCEMENTS

    • VQ Week next week!
    • July 4th Convergance
    • Ultimate Frisbee at No Toll on Tuesday, 7/22. NoToll/Forge v The Alamo/Satan’s Hill
    • Boys of Summer! Games/Sports on Thursdays at Timberwolf

    PRAYERS/WINS

    • Heist’s M preparing for changes in her professional life
    • Cookie unfortunately lost his job yesterday. Let’s pick this guy up! F3 is a great network.

    Honored to have led this group of men on the Summer Tour this morning. Thank y’all so much for all of the support/comradery over the last couple years. Love y’all and I mean it!

  • “There should be some doubt”

    2 Swift Freaks hit the track at Swift Creek Middle for a SPEED workout. It was hot and muggy,, even at 430am, but a slight breeze made it a moderately less uncomfortable 70 and sunny. On the docket today, was sure to be challenging, even in cool weather. Here’s what went down.

    Runner’s Drop Sets (or something like that)

    Warmup 4 laps (1 mile)

    All sets aiming for a sub 7 minute pace

    4 laps, 60 seconds rest, recovery lap

    3 laps, repeat

    2 laps, repeat

    1 lap, Cool down

    Boberry and YHC, pushed hard on this one. It was a lofty pace to shoot for. But as I once heard Hardywood say, “There should be some doubt”