Tag: #SOJ

  • Coxswain?

    It was a river tour at Twin Team this morning. The Q is kind of like the coxswain of the group? But I digress. Here is a very brief summary for your viewing pleasure.

    Mosey through JRHS and Robious Landing Park, stopping at various location for warm up exercises. As noted in the Lounge bylaws, no count or cadence was required.

    Near the dock we completed a triple check with double tap HR merkins, jump squats, and various running distances.

    Followed the same route back, stopping for ab exercises including WWII sit ups, Flutter Kicks, Freddy Mercuries, LBC’s, Hello Dolly’s. Made it back at exactly 6:15.

    Final thoughts: Excellent effort by the PAX this morning. Highlights included a Doozy/Last Call race, and Mr. Roper mocking us with a group of bike riders. Great coffee and conversation after the workout. As always, it was an honor to lead.

    SYITG

  • Rainy Days and Wednesdays

    Never get me down…

    YHC was pleased to show up at the Woodshed this morning to find 3 other HIMs ready to brave the storms and challenge the environment with a rigorous workout. Actually, we were all secretly wondering if we would be the only one and would dart off to Wawa for breakfast instead. But we were elated to have partners in rain dancing and lightning avoidance.

    Here’s how it went down:

    The rain held off enough to jump start a mosey at 5:30 and run down the road and back. As we arrived back, the rain returned and we darted under the overhang for the pool entrance. With 4 HIMs, this became enough space to avoid most of the rain for some SSH, DonXs, Cherry Pickers, dead man, arm circles and stretching.

    COP1 = Hold The Line

    Not this “Hold the Line” (https://www.youtube.com/watch?v=htgr3pvBr-I)

    But this hold the line: Isaiah 40:31 – But those who wait on the Lord shall renew their strength;
    They shall mount up with wings like eagles,
    They shall run and not be weary,
    They shall walk and not faint.

    Intentional exercises set up to show patience, then action, then patience again. And then a run. Because why not a run in the rain.

    • Wall sit for 45 seconds, 10 air squats, wall sit again for 30 seconds, 10 mountain climbers since it was raining hard
    • Coupon extended to the front and hold 45 seconds, 10 curls, extended for 30 seconds, 10 mountain climbers
    • Squat hold for 45 seconds, 10 Lt Dans, squat hold for 30 seconds, run a lap around the parking lot since the rain subsided
    • Bent over row coupon hold for 45 seconds, 10 rows, hold again for 30 seconds, run a lap
    • Split lunge hold for 30 seconds each leg, raise arms on each side for stretch and balance, split lunge again for 20 seconds each leg, run a lap
    • Suitcase hold with coupon each hand for 30 seconds, deep squats, suitcase hold each hand for 20 seconds, run a lap.

    COP2 – Man In Motion

    In honor of my wife’s step-father mounting his scooter for a 5 mile journey down 4-lane roads and losing juice halfway through, the PAX performed a 4-corners route that included 2 sets of Freddie Mercurys, Merkins, LBCs and mountain climbers.

    We ended with a rectangle of trust, a couple of prayers for healing and drove home in the rain.

  • Lightning Ruck

    Thunder boomed in the distance. F3 is rain or shine! 0530 and four CSAUP-loving SOJ studs shouldered the 60# sandbag and took off into the gloom. The goal was to reach DTH’s house and back within the hour. The neighborhood route was chosen to maybe dodge the risk of tree-falling injuries in the woods. Within 2 minutes sheets of driving rain drenched the PAX to the bone and filled our boots with an extra 5-10 pounds of rain water. Lightning in the distance was noted with due awareness but remained at least a mile away. High speed pace was maintained in a mostly downhill route to DTH’s place, dropping the Sandy in the new carport, then hustling the uphill Oxford streets back to the AO by 6:02.  Nobody died. Scram is a Double-Respect BEAST. Memories for life. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • Run + Ruck

    One hit The Clinic for a combo workout.

    Round 1: Run 4.1 miles

    Round 2: Ruck 2 miles with 40 pound pack.

    Number, name, and YHC took himself out.

    NMS: Good to catch up with Omar briefly. Congratulations to the hotel for a successful World Cup. Staff hosted Brazil, England, and England again. Everyone seems happy to be back to hosting just the Dolphins Training Camp.

  • Stolen Valor

    YHC had every intention of kicking things off at the basketball courts, but those plans were derailed when another individual had already claimed them by doing laps around the court. In hindsight, perhaps that should have been the first clue that this morning wasn’t going to go according to plan. Unfortunately, the biggest surprise came after the workout, when YHC realized the top half of the shovel flag had disappeared. Nobody in our group touched it, which means somewhere out there is a serial flag thief roaming around Robious. If you happen to see the missing top half of an American flag, please notify the proper authorities. Until then, the investigation remains ongoing.

    COP1

    • Indigenous People Run around the soccer fields.
    • Last man performed 10 Side Straddle Hops before catching the group.

    COP2
    Triple Check

    • Runner completed a lap around the basketball courts.
    • Remaining partners completed a wheelbarrow
    • Upon the runner’s return, both partners completed 5 Jump Squats before rotating.

    COP3
    Dora

    • Runner to the opposite baseline and back while partners accumulated:
      • 100 Hand Release Merkins
      • 150 World War IIs
      • 200 Squats

    COP4
    Suicides

    • Sprint to:
      • Free throw line
      • Midcourt
      • Opposite free throw line
      • Opposite baseline
    • At each stop:
      • 10 Double Count Flutter Kicks
      • 10 American Hammers

    Announcements

    • Homegrown Half – August 1
    • GrowRuck – September 25

  • Carpe Diem everyone

    What’s harder…. Getting gear ready, dropping it setting up the area what I have in mind, or after everything’s done putting it back in the car bringing it home and unpacking. Today for a bit, I thought I was going to be solo but Pierogi and Purple Rain showed up so we had 3.

    Over to the smaller basketball court for things I had set up for a potential group of 10. Jump ropes, bands, a spot for Superman’s, Battle ropes, curls with the bands, ball slams, kettlebell, bands for jump forward and run back, sand bag for over the shoulders. First round went pretty good, after that Pierogi said each spot add 20 more (we did). Example: 100 jump ropes became 120, 30 ball slams became 50 etc. Then we had a little fun with the slam ball. A few revolutions with. tossing it, a burpee then back up in time for the next one. Next round we went all out. Throw it fast and hard off you drop it 5 Merkins(Purple Rain the first time next round no one did). Final stretch home….150 jump ropes, 100 double count battle ropes 30 swings and 30 curls(I can grip it down at the bell part squeezing it finish with 10 over the sand bag burpees. We became 3 guys trained really hard finished then walked back to the flag for a quick close out and prayer to end it all.

    I just grabbed Friday at Satan’s(I have skipped the last 2 weeks wanting to get a little extra rest work still getting used to days with work it is going to take a good while to get my body fully back to normal so if there’s are times where you don’t see me, don’t worry. I am thankful I found something that is not nights i if I had continued, health wise it would not have been good. I have a couple of F3 thoughts if anyone wants to hear one thing I would like to go and another a potential change. See you next time

  • Bon Futbol

     surly squad of six smog studs assembled on the packed pitch of Bon Air Elementary for a wee tribute to the World Cup final. Here’s how we earned the iced coffee trophy:

    The THANG: 

    WARMERAMA: 

    • Welcome & Disclaimer
    • CHSquats while DC laced up
    • Mosey over to a grassy patch and circle up for a mashup of Warm-up Reps (not IC) while we seeded the morning’s 60’s boppin’ playlist with The Contours “Do You Love Me”
    • SSH’s broken up with Burpees
    • Soldiers, DQ’s, Squats, Lunges
    • Merkins, Dancing Bears, Mtn Climbers
    • WWII’s, Scrumchy Frogs, Leg Raises, LBC’s, APD’s, Heels to Heaven, and probably others
    • Series of sprints & stretches
    • Combo Mtn Climber / Plank Jack to finish

    SOCCER MATCHES:

    • The Pitch:  Small side goals maybe 40-50 yards apart with a field just 15 yards wide marked woth cones
    • The Balls: regular soccer ball, and a huge Nerf soccer ball 
    • Team 1 – DTH/Dookie/Bronco
    • Team 2 – Belay/TinMan/DestinyChild
    • Match #1 – BIG Ball, PAX must remain in Crab Walk or Bear Crawl (pick your poison) with x10Merkins for ALL PAX if ball goes out, and x3 Burpees for losing team if goal scored
    • Match #2 – Regular Soccer, other reps called for out of bounds
    • Match #3 – Big Ball, pure Crab Walk and kicks only, more core/abb reps for out balls
    • Match #4 – Reg Soccer, new reps
    • Match #5 – Switch to big ball with normal stand-up soccer, new abb reps
    • Match #6 – Reg soccer, new abb reps
    • FINAL SCORE 3-2 for Team 1

    Mosey BTTF for COT:

    • Counterama # 66
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • ICED COFFEE!!!

    NMS:  Awesome to have even numbers for our soccer mashup matches today. Destiny’s Child was the only one dedicated enough to wear cleats. The 60’s playlist turned out to be AWESOME for a fun bopping beat throughout the 45min sweatfest. We did a LOT of core reps with as often as we put a ball out of bounds on that tiny pitch, and we’ll be feeling all that crab/bear movement as well. None of us were exactly Messi-level footwork, but lots of fantastic effort and competitive spirit. Appreciated your company this morning brothers – have a GREAT weekend! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • River Run: New Runners!

    YHC is almost giddy to write up this back blast. Thanks to the summer tour, River Run had some esteemed guests this morning. Must say I wasn’t prepared for it as we have only designed 4 mile routes for a long time but the PAX was willing to endure.

    Route – NE on Salisbury to the golf course, run a couple holes to the far side, exit onto Stonegate. Left on Brigstock, left on Helmsley, left on Arrandell, back onto golf course, over to Banstead, left on Albion and through the path back to start.

    Great having some old friends back out on the run this morning. Few of us were recovering or just reinvigorating ourselves after vacation so the pace was slow but the terrain was flat as commented on. Tried to visit a few F3 homes on the route today as we’ve done many times at Spider Run, perhaps a new running tradition at River Run, where we neither run (jog really) nor see the river. Eye rolls abundant.

    -Singer

  • Slaughter Start to End

    11 gloom warriors converged at Huge Bells including another FNG brought from YHC’s church community. The PAX were put through their paces this morning with iced coffee to follow. Here’s how legends are made:

    The THANG: 

    WARMERAMA / COP #1: 

    • Brief F3 Welcome & Disclaimer
    • With music blasting, Mosey to the knolls carrying KB’s
    • Bear Crawl with KB’s out front to the top
    • Lunge across the knoll top
    • Crawl Bear dragging KB down other side
    • Complete x3 Knolls
    • Line up on the Curb for Rapid Alternating Step-ups with KB racked
    • Mosey back around to the parking lot and find a parking space line for Rapid Line Hops
    • Circle up and rest KB’s for a good number of beyond-warm Reps IC

    COP #2:

    • Mosey down to the Tooth Fairy Steps
    • Triple up for a TRIPLE CHECK
    • P1 – Turkish Getups (50# KB available for those wanting to give it a try)
    • P2 – KB Swings
    • P3 – mosey sans KB to Tooth Fairy the steps and run around to switch

    F3 REVIEWORAMA:

    • YHC was expecting some mistakes to earn penalty merkins but the PAX absolutely NAILED the Credo, Mission, and five Core Principles! 
    • Held a low plank for a bit just to see these HIM’s push past the pain 🔥💪

    COP #3:

    • Mosey over to Love Hill
    • Partner up for Catch Me If You Can
    • ROUND 1 – Reverse Lunges & x5 KB Burpees
    • ROUND 2 – KB Bear Crawl & x10 High Pulls
    • Repeato of Round 2 to get to the top

    Mosey BTTF:

    • Circle up for HIT-style Rows, Curls, Crushers, Back Raises, Figure-8, and Overhead Press

    COT:

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

    NMS:  Fantastic PAX to conquer a very high-paced beatdown and welcome BABY BLUE to the brotherhood. He’s Armadillo’s room mate, also from Texas, and owner of the power washing company they both work for. The company name is Baby Blue, so that was an easy one to pick. T Claps to everyone gettin through this, and appreciated the coffeerama catchup with Fudd. We get stronger TOGETHER!  Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • River Run v126

    Two regulars joined up for a River Run jaunt. 4 miles. Late on the post of this so the details escape me but it happened. Bullseye can confirm.

    -Singer