Tag: #SOJ

  • Lugnut Mangasm

    6 ding dongs brought their bells out from underneath their pillows for a brand new pavement-pounding playlist.

    Warmarama.

    Triple check 1: Timer carries 2 cinder blocks up the hill. Skull crushers + kettle bell swings.

    Triple check 2: Timer carries 2 cinder blocks up the hill. Pulls + squat thrusters.

    Triple check 3: Timer bell crawls up the hill with 2 bells. Block chest press + block curls.

    Triple check 4: Timer Bernies up the hill with a bell. WW2s with a bell + squats.

    Triple check 5: Timer lunge walks with the block across the lot and back. Mirkins dragging the bell + Turkish getups. (unfinished).

    COT.

    Coffee in the breeze while listening to piano bar music. Everyone pitched in to help Blank Space change his tire. Perfect spring morning.

  • BOSSWOOL

    Five Bon Iron warriors put on their big boy pants to tackle a high rep whoopin, and half way through we realized Trojan’s pants were just his heroically wooly natural leg warmers, immediately earning him the title “BOSSWOOL.” (His hospital name is Luke Boswell.) Here’s how we shared the Q with a frisbee and the beatdown deck:

    WARMERAMA: 

    • Moseyrama loop around the field and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    THE THANG: 

    • Alternated between a few rounds of frisbee sprint/reps and three beatdown deck cards, maybe 4 rounds of each
    • The Frisbee Fetch was a jailbreak sprint to see who can get to the thrown frisbee first, then that HIM gets to call 20 reps of whatever exercise they want AND throw the next time
    • The Beatdown Deck has a variety of exercises/reps on the card face, so it’s completely random and plenty painful
    • We broke a sweat and enjoyed PLENTY of quality mumble chatter!

    BYTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 5/16 0600 Dogpile Convergence for Flatline’s Deployment Q
    • 5/16 4pm NTB Farewell Family Potluck
    • 5/25 0700 Dogpile Memorial Day Convergence
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • BOS Combine

    8 STUDS came out this morning to test their mettle against the best of the best, and they did not disappoint! Coach Crabgrass and Coach Matlock had their whistles ready, let’s mosey!

    Dodgeball
    First test – a duel style turn and fire. 3 attempts each, turn and fire the dodgeball and knock out a solo cup from the fence
    Second test – dodging. 1 v 2, the 2 get 9 balls to throw at the 1, who must dodge them all. Fandango and Da Bear were dancing bears today

    Basketball
    Suicides for time
    Free throw > layup > full court layup > 3 pointer to show off the skillz
    half court shot for points

    Running
    3 cone drill
    40 yard dash – Da Bear is not a guy I want running after me!

    Football
    FG attempts. ONLY Boberry made it, heck he may have been the only one who got it high enough off the ground.

    Frisbee
    30 yard throws into the net (and in the wind) showed we have some work to do if we want to beat NOS
    Pick a partner and throw a GO route
    disc golf, see how many shots it take to get to the basket

    Finish with some dodgeball to warm up for next week. Big Rig got jacked in the Little Rig twice. Hope he’s feeling OK

  • *** 500 Q’s ***

    20 gloom studs converged at The Forge to ring in YHC’s 500th Q. The rain was light, the mumble chatter was strong, the reps were many, the coffee delicious, and as always, no man was left behind. Going down in the annals of F3RVA’s most memorable Q’s, here’s how we all left with a little less forearm skin, but full hearts.  

    The THANG: 

    WARMERAMA: 

    • 0530: Welcome & Disclaimer
    • SLAUGHTER START with x10 Burpee Broad Jumps and then circle up
    • A few Warm-up Reps IC, 8-counts of course included with great enthusiasm
    • PLAY: “I Wanna Be” by The Proclaimers (3:50) with PAX Squatting to the beat, adding Squat Jump for the lyrics “I’m gonna be” (x18) and Burpee for every “500” (x8)

    DTH ODE TO PAX

    When I POST UP up, well, I know I’m gonna be

    I’m gonna be the man who POSTS UP next to you

    When I SWEATFEST, yeah, I know I’m gonna be

    I’m gonna be the man who SWEATFESTS with you

    But I have Q’d five hundred times

    And I will Q five hundred more

    Just to be the man who Q’s a thousand times

    To make the PAX hard core! 

    COP #1 – FLUTTERS x100

    • F is for FREE!
    • Run to the bottom of MT CHAPLAIN, then back to the top stopping 5x to complete x20 Flutters (2-count) at each stop on the way back to the top

    COP #2 – OBLIQUE LBC’s x100

    • O is for OPEN TO ALL MEN!
    • Mosey out to DEATH ROW (line of young trees along Forrest Hill Ave)
    • x10 Oblique LBC’s at each tree (x10) with bear crawl between trees

    COP #3 – ROSALITAS x100

    • R is for RAIN OR SHINE!
    • Mosey to the middle school soccer field and find a collection of BOATS
    • PAX Line up on their backs for BRIDGE OF HATE, passing the boats overhead from one end to the other, followed by x50 Rosalitas
    • Repeato passing the boats back down the line and complete the other x50 Rosalitas

    COP #4 – GROINERS x100 

    • G is for GUYS ROTATE THE Q
    • Mosey BTTF stopping for x25 Groiners OYO at x4 stops

    COP #5 – ELBOW REPS x100

    • E is for ENDS IN COT
    • Circle up in Elbow Plank to complete:
    • x25 Hydraulic Elbow Planks IC …welp, there went my skin…
    • x25 Alt Leg Raises in Elbow Plank IC
    • x25 Elbow Slides OYO (single count)
    • x25 Pickle Pounders in Elbow Plank IC (pace increased toward the end complete with orgasmic finish)

    COT:

    • Counterama # 20
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Gentlemen, thank you for your enthusiasm and warm encouragement coming out to support YHC’s 500th Q officially documented by Big Data. There have been countless undocumented Q’s while serving abroad, but the ones here among you men count the most. YHC is deeply grateful for the stalwart loyalty and camaraderie of all the NOS/Forge men, but a few shouts include:  T Claps to Bronco making his first bootcamp post today and big hugs to dear old friends Katniss and Draper who YHC hasn’t worked out with in a while. Always appreciate Handshake and Senior Frog making the trip across the river for our celebratory Q’s, and special thanks to Machismo for the hilarious 500th Q pendant. Apparently I look a lot like an old Apollo Creed in laser engraved format. Haha. Last but not least, special thanks to Snuff for the delicious coffee and to my dear M Rachel (21 years married this month) for the new patches. Here’s to the next 500 Q’s! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 5/16 0600 Dogpile Convergence for Flatline’s Deployment Q
    • 5/16 NTB Farewell Family Potluck
    • 5/25 0700 Dogpile Memorial Day Convergence
    • Monthly: Breaking Bread, Bridge
    • SEPT 25-27 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Back On the Ruck Train

    The cure for a couple weeks of light attendance? Throw your name on the Q sheet! YHC had the pleasure of leading five PAX through the mean streets of Bon Air for a 3.5mile ruck this morning. We stomped through some familiar streets, behind a couple of schools, and right past Casa de Snuff, all the while talking life, new babies, and emotional intelligence.

    We made it back to the flag with five minutes to spare so we worked in a few rounds of ab exercises and ruck farmers carry.

    Announcements:
    – DTH 500th Q TOMORROW – THE FORGE
    – GrowRuck – September – Leesburg, VA

    Prayer Requests:
    – Rodeo Clown’s brother discovered a blockage in his artery.
    – NTB’s cousin navigating pre-term labor.
    – L Wood’s Baby Gia coming up on the first month of life.

  • That’s No Moon..

    Six men showed up for a themed workout and quickly realized this wasn’t going to be a casual stroll through the galaxy. Death Star Orbits turned into survival marches, and anything labeled “carry” lived up to the name. By the time we hit the amphitheater, the triple check sealed it. Box jumps lost their bounce, thrusters felt personal, and curls somehow became the hardest thing of the morning. The final hyperspeed sprint back to the flag looked less like light speed and more like a group of guys reconsidering life choices.

    By the end, PAX were laid out across the ground, staring at the sky, questioning decisions, and trying to remember whose idea this was. Great work!

    Tha Thang:

    COP1: Death Star Orbit (bus loop). Partner 1 racked the kettlebell runs the loop until they catch Partner 2.. Partner 2 bear crawls with the kettlebell.

    COP 2: Amphitheatre Triple Check Part 1
    Partner 1: Vader Carry / Luggage Carry around amphitheater
    Partner 2: Lightsaber kettlebell Swings
    Partner 3: Wookiee Rows

    Triple Check 2
    Partner 1: Jedi Box Jumps
    Partner 2: Trooper Thrusters (squat thrusters)
    Partner 3: Skywalker Curls

    Mosey back to main parking lot with waiter carries, walking lunges, and hyperspace sprints back to the flag

    Finished with 5 minutes of Mary, PAX calling out kettlebell exercises.

    Announcements:
    NTB going away party – May 16
    Bon Iron meeting at Dogpile for mini-convergence – May 16
    DTH’s 500th Q – this Thursday
    Memorial Day Convergence – Memorial Day
    Mother’s Day – this Sunday

  • May the Fourth

    https://claude.ai/public/artifacts/de13e548-9725-4b1c-98f1-f54b538a178c

    A long time ago in a parking lot not so far away…

    The PAX assembled in the darkness. No one new the suffering that awaited.

    The dark side of fitness called to them. But the force – and the Q – was strong.

    Armed with nothing but their bodies, and a serious lack of sleep, they would face the Empire, and each other.

    May the fourth be with you. Always

    Link above for the beatdown. Welcome to Patrick “Autotune” Newbie, the latest FNG to make his way out to Alamo. He is neighbors with Futon and they’re daughters go to school together. He is a music producer and a lot of his stuff can be heard on the radio.

    Prayers for Christian & Rudy

  • #498 for Bronco

    Eleven ruck studs showed up to welcome our FNG Drew, now “BRONCO,” and to celebrate YHC’s 498th Q. We enjoyed light conversation through Larus Park, stopping every 5 minutes for 40 reps of variable intensity, and finishing off with 58 reps at the Flag (total of 498 reps). The PAX are duly appreciative of YHC’s M who suggested reps instead of YHC’s original plan for the PAX to ruck carry a total of 498 extra pounds (logs, sandbags, rock bags, kettlebells, etc.). Rachel says “you’re welcome.” FNG Bronco and last week’s FNG Backdraft both got the DTH EH a couple weeks ago when they met the OTB ruck PAX en route to Machismo’s ranch. Turns out day-rucking might be a good idea for EH’ing locals. Bronco is a great addition to our diverse PAX, bringing a background in ex-Army logistics and current career as a ferrier (shoes horses). Keep posting gents! Yours, DTH

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Weekly: Forge Coffee + QSource
    • 5/16 NTB Farewell Family Potluck
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Draft Day!

    (8) grown-boys showed up for YHC’s third annual Draft Day workout. Moseyed down to the field, took a lap, stretched out and got into it.

    (12) total “picks” and each was repeated on the way back down.

    (1) Run to the other end of the football field and back

    (2) Burpees

    (3) Merkins

    (4) CDD’s

    (5) Squats

    (6) Joe Louis

    (7) Steve Earle’s

    (8) Jim Braddock’s

    (9) Crabcakes

    (10) Flutter Kicks

    (11) SSH’s

    (12) Up Downs

    Thanks for allowing me to lead and spread my love for the NFL Draft!

  • No Sleep, No Q, No Problem

    YHC rolled in this morning thanks to some clutch family backup on rotating baby night shifts.

    Upon arrival, YHC, Scram, Tin Man, and Heisenberg discovered… no Q.

    Four guys stepped up and a hot potato Q was born.

    COPs:

    • COP 1 – School Bus Lot
      • Cocaine bear crawl across the lot
      • Ascending merkins at each white line
    • COP 2 – Field Partner Work
      • Partner 1 runs while second partner rotate through:
        • Groiners
        • Hand-release merkins
        • Flutter kicks
        • WWIIs
    • COP 3 – Playground (Partner Rounds)
      • Round 1: Dips while partner runs lap
      • Round 2: Pull-ups while partner runs lap
      • Round 3: Side straddle hops while partner runs lap
    • COP 4 – Side of School (Tin Man Special)
      • Partner 1: Bear crawl up and down the hill
      • Partner 2: Donkey kicks, how-downs, Mohammed Alis
    • COP 5 – Playground Laps + Ladder
      • Run lap, then:
        • 10 burpees
        • 20 WWIIs
        • Jump squats
      • Rinse and repeat

    Mosey back to the flag for planks while reciting the F3 Credo and, finishing with Alabama prom dates.

    Announcements:

    • NTB going-away party – May 16