Tag: #SOJ

  • Suns Out Guns Out

    Eight amigos toted their rucks around Larus Park next to the Stony Point Shopping Center for a power-hour of good times and hard work. The majority of the PAX kept their biceps modestly covered but Purple Rain would not be denied on this glorious morning. Inspired by PR’s pythons, YHC led us through the trails in a snake-like pattern for today’s 3.34mile trek. All eight returned to the flag for COT and then shared a coffee at Einstein’s to discuss the end of Jordan Peterson’s 12 Rules for Life, ideas for the next book, and the English…naturally.

    Announcements:
    – Summer Tour ’25 : Keep an eye on the 1st F Slack channel for each week’s hot spots.
    – Father’s Day (6/15) @ The Forge : 0700 : 2.0-friendly workout with games and slip-n-slide
    – Homegrown Half (8/16)
    – GROWRUCK #59 (Downrange – NC) : Oct. 3-5 : NTB and L Woods are HC and looking for more to join!

    Prayer Requests:
    – L Woods: Close friend waiting on results from lung scan.
    – NTB: Family going through hard times with the recent loss of grandparents
    – Purple Rain: Extended family health issues.

  • Who’s your EMOMmy?

    4 HIMs came out today to get the day started off right! Abbreviated warmup as Heist took forever to hang his F3 sign outside of the Green Mile parking lot, so we started off with some stretches and light exercises to warm up. Sign is now hung, grab your cinder block and let’s mosey!

    Round 1 – Bus Loop

    Starting with 6 reps, pax performs 6 jump squats and 6 curls, then runs to the 6th bus lane and back in one minute or less, then rest. Next set, 7x and run to 7th bus lane. We made it to 15 before failing to make it back on time. That longer run sneaks up on you quick!

    Round 2 – 🫏

    Grab block and go to backside of the school and find a spot on the wall. Starting with 6x – Donkey Kicks into KB swings, run to curb and back. YHC tapped at 16, Heist and Futon completed 19. Called for time to get round 3 in.

    Round 3 – King of the Hill

    Started at 12x and challenged PAX to do 5 rounds before time. Skull Crushers into front raises, bear crawl up the hill and run back down. Completed through 17

    BTTF

    Fathers Day Q at the Forge, Heist shared some of the discussion from SLT. Thankful for blessings and. Shared words of wisdom on the importance of setting your family up correctly.

    Week of Crabby is 🔥🔥🔥. Get ready for Frisbee Golf tomorrow at Timberwolf

  • Salisbury Run

    Just Singer and Bullseye this morning. Run up Twin Team and into Salisbury. Out and back on Brigstock for 4 total miles.

  • Water Pistols

    Been a few weeks since our last OTB Pull Up Session, and looks like YHC was flying solo. And the rain started coming down, as soon as I got to the playground. After a little warmup I got into it.

    3, 6, 9 or something like that

    3 pull ups, 6 dips, 9 squats

    Then I setup the resistance bands on the pull up bar, but not for pull ups.

    New to the OTB repertoire

    Band Assisted Pistol Squats

    YHC has been working on pistol squat progression exercises for several weeks now and the band hanging there just seemed like it was the perfect setup. Almost able to get the full range of motion.

    Glad to be back after missing a few weeks.

  • Kettlebell 101

    YHC has only done one KB workout before, but seeing Warby getting jacked has me thinking I should start swinging (not the PounTrey version, Cookie!). Read some backblasts and watched some videos and was ready to add a KB burn to my week of Crabby escapades! According to the driver of the truck awkwardly looking to do donuts in a parking lot only to find 7 chiseled HIMs tossing iron, here’s what took place…

    Mosey around the bus loop to get the heartbeat up, followed by the standard warmup routine.

    Opened up with 3 rounds of Crazy 8’s 8x. A brief morning rain shower helped cool things off

    E2MOM
    15 KB swings, 12 High Pulls, 9 Deadlift Burpees – 2 minutes to complete the circuit.
    Rinse & Repeat 6x

    Four Corners
    Bottoms Up Carry from corner to corner
    Corner 1 – 5 Swings, 4 High Pulls, 3 Sumo Squats, 2 Bent Rows each arm, 1 front lunge twist each leg
    Corner 2 – 10/8/6/4/2
    Corner 3 – 15/12/9/6/3
    Corner 4 – 20/16/12/8/4
    Rest two minutes, then repeato in reverse order

    Few minutes on the clock so we did a circuit of 10x bent rows, 10x cleans 10x goblet squats, rest 20 seconds. 3 rounds of those followed by a mosey and we were at time!

    Our math skills were challenged as much as our shoulders and forearms were. Good to see Teddy KGB post for a second time and glad the rain came and went quickly.

  • Gauntlet 3.0

    During the CSAUP, Alamo got pooped on for “just being a parking lot” so I was set on showing that Alamo has a softer, gentler, more delicate side once you really get to know it. Today the pax got to experience the tranquil embrace of nature as we made our way to the serene views of the reservoir…

    And were met with two piles of coupons to remind us that our @$$ was Grass today!

    Nancy reminded YHC we start at 5:30 but I didn’t want to leave the downrange (and 12 year F3 Veteran, Guinness) in the dust. 20 HIMs moseyed down to Heist’s favorite hill for a quick warm-up. Mumble chatter knew YHC had something planned, they just wondered where it was. Down the hill and over the bridge to the path by the reservoir we went!

    Gauntlet – two stations with 5 exercises were strategically set up in the wee hours of the morning. 3 burpees entrance fee, complete 10x of the 5 exercises, run to the second station, 3 burpees entrance fee, complete 10x of the 5 exercises. And around and around we go for ~30 minutes.

    Station 1
    Banded Deadlifts
    Skullcrushers
    Lateral Sandbag Lunges
    Banded Overhead Press
    Front Raise with block

    Station 2
    Banded Merkins
    Firecrackers
    Sandbag Squat Thrusters
    Mountain Climbers
    Curls with Block

    Pax members were gracious to help move coupons to the street for easy pickup, and we ran back up that lovely hill to the flag. 6 is in, numbers, names, announcements, prayers. Was cool to see two FNG’s come out and an F3 veteran join us downrange from Charlotte. this was the third gauntlet I’ve done, first at Alamo, and each time the Pax walks away with smiles on their faces. I think it’s a keeper

  • Band On The Run

    15 strong came out on the first Saturday in June. It was a muggy 70 and sunny but that didn’t stop these HIM from putting in some work.

    Started with a mosey to the next parking lot with a resistance band in hand, everyone wondering what I had in store for them. YHC got started with the warmarama

    SSH, Don Quyotes, Imperial Walkers, Ukrainian Soldiers and 41 LBCs In Cadence.

    Indigenous People’s Band on the Run

    PAX moseys around the parking lots doing Moroccan Night Clubs, Arm Circles, and Raise the Roof while they get to take turns doing banded runs (one PAX provides the resistance, while another runs as hard as possible to the front under resistance)

    Four Corners Escalator

    1st corner 10 Merkins

    2nd corner 10 Merkins, 20 Groiners

    3rd corner 10 Merkins, 20 Groiners, 30 WW2s

    4th corner 10 Merkins, 20 Groiners, 30 WW2s, 40 SSH

    Triple Check

    To the concession stand

    Step Ups or Toe Dips

    Donkey Kicks

    Run down the steps around and back up the steps

    Mosey to the Monkey Bars in the woods for a Dora Murph

    PAX splits into 2 groups

    One does exercise, other runs to the edge of the woods and back.

    PAX would collectively perform

    200 Pull-ups

    400 Merkins

    600 Squats

    Walking lunges back to the edge of the woods, then Mosey to the bottom of the hill

    Catch Me If You Can

    One PAX Broad jumps up the hill and the other runs to the top of the hill and back to partner and switch.

    Repeato with Crawl Bear down the hill

    Jail Break back up the hill and back to the flag.

    Ring of Fire 41 Rep Edition

    American Hammers, Merkins, Flutter Kicks, and 41 second plank.

    Names and Numbers

    Lots of upcoming events, check Slack for details

    Great group of men that I was blessed to lead today. This was my birthday Q, as I celebrate my 41st trip around the sun officially on Monday the 9th.

    Also thanks to Mudslide for relinquishing the Q

  • Hard On For Morning Men

    Seven gloom warriors shattered any remnant of lazy Saturday vibes by packing out heavy steel weights and speed rucking a few miles around Rockwoods Park in preparation for Big Rig’s birthday Q. Great to meet Cavity Search and share some missionary adventure stories. Gos is good all the time! Yours AYE, DTH

  • Ruck-a-ccino

    7 HIMs broke the sound barrier today. Crabby was hitting the snooze button but eventually made it out to meet us. According to the woman who flicked us off, here’s what happened…

    Met at stop sign and had an FNG join us! 6 originally but Crabby texted us so we made a rendezvous point down by the reservoir. Met up and swung by Toby’s house but he wasn’t there, so we went down past the gas station and doubled back.

    Today’s conversation: scary/horror movies, the Zeissometer, Rudy’s Timberwolf record, work travel tips and tricks, swim lessons, and Brazilian meats in July

    most stayed for extra credit and got 5 miles in. FNG coming Monday to get a name.

  • Unwritten Rules Violation

    At 5:30 AM we opened the velvet rope and welcomed 8 men into the latest edition of Twin Team. The following is a brief summary for your viewing pleasure.

    Mosey to the JRHS parking lot for Warm Up: don quixote’s, Helicopters, HR Merkins, Australian Snow Angels, Freddy Mercuries, Butt Kicks, Appalachian Lunge Walks, Hillbillies, Mario Jumps. Plank Walk.

    Exercise One: Off Campus Tour
    PAX ran through Robious Landing Park and JRHS, stopping at various points. Everyone got a chance to select exercises.

    10 burpees
    20 Toe Taps
    30 Wide Legged Merkins
    40 squats
    50 Freddy Mercuries
    60 Flutter Kicks
    70 Side Straddle Hops
    80 American Hammers
    90 LBCs
    100 Alabama Prom Dates

    *I may have mixed a couple of these up

    Back to the flag for 1 minute of stretching.

    Last Call took us out

    Final Thoughts: Burpees? Running? Grass? All frowned upon at the Twin Team Lounge – who knew? Hoping to get off probation status in the near future. Great work by the PAX!