Tag: #SOJ

  • Be my bro – Valentine’s day bromance

    How freaking great to have 17 dudes show up today! Especially awesome to have Nancy Lopez, McGruff, Katniss, Mudslide and Lwood. Hey – we even had an FNG! LFG.

    Playlist to get juices flowing: https://open.spotify.com/playlist/3OWx0nSyWsRCq12atuQwpp?si=vntAyo3tTMu-Dp_m3iDAwA&pi=v0pqPE7bSqG8h

    Warm-up (10 minutes)

    • SSH – 20 IC
    • CHS – 10 IC
    • UKs – 10 IC
    • Deadman Hang
    • Merkins – 10 IC
    • Scorpion Kicks – 10 IC
    • Rosco’s mom
    • Fudd/Wilson Wife

    • Mosey to the base of the hill

    The Thang (45 minutes)

    1. “Heartbreak Hill” (10-12 min)

    • Partner Up (one PAX runs, the other works)

    • P1: Sprints up the hill and back down

    • P2: AMRAP exercise until P1 returns

    • Round 1: Merkins

    • Round 2: Squats

    • Round 3: Plank Jacks

    • Round 4: Big Boy Sit-ups

    • Flapjack after each sprint

    2. “Cinderblock Love” (12 min)

    • Partner Work: One PAX works, the other holds a plank

    • Four Rounds:

    • 15 Block Thrusters

    • 15 Bent-over Rows

    • 15 Block Swings

    • 15 Goblet Squats

    • Plank while waiting for partner

    3. “Love Hurts” (12 min)

    • Partner Carry / Wheelbarrow

    • Partner 1 carries P2 (or wheelbarrows) 30 yards, flapjack

    • 20 Pattycake Merkins (clap between each rep)

    • 20 Sit-up High Fives (partners do sit-ups together, high-five at the top)

    • Rinse and repeat for 3 rounds

    FNG – Andrew from New Market. Dude runs through the neighborhood all the time, looks like a straight beast. Worked on him since the summer to come out. Well, we finally did and Nancy came up with the perfect name “Focker” as he is a nurse and his FIL may have worked for a three letter agency. Welcome dude.

    Fandango had birthday Q at Alamo.

    Prayers for the special needs child that passed in Chesterfield county recently.

  • How do you define “conversational pace”?

    two PAX looking for some speed work were able to find it at the Graveyard Shift today. YHC was running a couple minutes late but had the Q, so we hit the ground running. Here’s the WOD:

    • warm up lap
    • 2 laps at 10k pace
    • recovery lap
    • rinse and repeat (literally with the rain)
    • 2 laps at 5k pace
    • recovery lap
    • rinse and repeat
    • 2 laps at 1 mile pace
    • recovery lap
    • 2 laps at 5k pace
    • 2 recovery laps

    Ended at right around 5 miles. Prayers for Big Rig’s co worker who lost their father. Announcements: looking forward to the century 100 miler! Details to come

    NMM

    The back blast title comes from Big Rig’s question to me. Somehow I still kept yapping no matter what pace we were running. I may be faster if I learned how to shut my trap. But then I wouldn’t want to post. The 2nd F is the glue, the reason I continue to come out for F3!

  • Ruckhenge 021225

    What an ice morning! 4 insomniacs met up for a rucking good time and a few miles around the streets and trails of Larus. May have seen a pine shedding some extra weight, thankfully before we arrived. Appreciated having the company this morning and continuing the them of the TFT from the weekend.

    numbers, names and announcements: Thoughts for the DTHs as they prepare for mission and travels to family this weekend.

    Followed by Coffeerama and a Q.source discussion on Failure and Teamwork. SYITG

  • Preppin’ For Valentines Day

    A dozen of SOJ’s finest gathered at Huguenot Park for the latest round of No Toll. Here is a brief summary for your viewing pleasure:

    Mosey to the parking lot for Warm-Up:
    Jazzercise, Ski Jumps, Australian Snow Angels, Freddy Mercuries, Alabama Prom Dates, Pickle Pounders
    Across the parking lot: High knees, Karaoke, Lunge Walk, Mario Jumps, Bernie Mummy Kicks, Appalachian Lunge Walk, Hillbillies, Crab walk

    Exercise two: Double 11’s
    10 step ups, 1 WW II sit ups………….run the field and complete 10 Hand Release Merkins, 1 Bobby Hurley

    Repeat the normal 11’s pattern until you are done

    Exercise Two: Catch me if you Crawl Bear
    Partner up: One man Crawl Bears, other runs to the gate and back, then assumes the Crawl Bear position

    *Toll Paid: 100 toe taps

    Exercise Three: Hump Circuit with Pickle Pounders, APD’s, and Monkey Humpers.

    One minute of stretching until time is called.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great effort by all the PAX today! The double 11’s took a lot longer than anticipated. Enjoyed chatting with Dookie this morning and also hearing some good war stories from the Frozen Triangle. The post-workout survey indicated that a good time was had by all.

    SYITG

  • Post Superbowl Beatdown

    8 HIMs shook off their Superbowl evening to have a great start to their week. #Farts for the folks who ghosted their Monday morning. Here’s what went down.

    Quick loop around the streets and back to the flag. DMH, SSH, Ukrainian soldiers, arm circles, and merkins into a plank hold.

    COP 1: 11’s with jump squats and monkey humpers. The twist was broad jump burpees to point one and bear crawl back.

    COP 2: Into the tennis courts for the YHC favorite 4 corners, lady of the night style. Corner 1 windshield wipers 10 rep, Corner 2 double count American hammers 20 rep, Corner 3 double count flutters 30 rep, Corner 4 fence smokers.

    COP 3: Just enough time to squeeze in a Dora. 100 SSH, 200 toe taps, 300 arm circles.

    Time called, numbers, names, update on how the Frozen Triangle went, COT.

    Always an honor to lead you gents.

  • 79

    6 grown-boys ran up and down the street at Satan’s Hill this morning. YHC wanted to push a little extra to proactively burn some calories before Sunday. Here’s what went down…

    WARMARAMA – Moseyed down to the bottom of Satan’s Hill and back to the starting point. Gave the F3 Mission and stretched out while staying dry.

    COP #1 – “Jake’s” Latter

    • Round (1) – Start at the bottom of Satan’s Hill and work up to the top.
      • Run to Marker #1 (5 Squats) and run back to the starting point.
      • Run to Marker #1 (5 Squats), run to Marker #2 (5 Squats), run back to Marker #1 (5 Squats) and run back to the starting point.
      • Run to Marker #1 (5 Squats), run to Marker #2 (5 Squats), run to Marker #3 (5 Squats), run back to Marker #2 (5 Squats), run back to Marker #1 (5 Squats) and run back to the starting point.
    • Round (2) – Start at the bottom of Satan’s Hill and work up to the top.
      • Run to Marker #1 (5 Squats, 5Lt. Dan’s) and run back to the starting point.
      • Run to Marker #1 (5 Squats, 5Lt. Dan’s), run to Marker #2 (5 Squats, 5Lt. Dan’s), run back to Marker #1 (5 Squats, 5Lt. Dan’s) and run back to the starting point.
      • Run to Marker #1 (5 Squats, 5Lt. Dan’s), run to Marker #2 (5 Squats, 5Lt. Dan’s), run to Marker #3 (5 Squats), run back to Marker #2 (5 Squats, 5Lt. Dan’s), run back to Marker #1 (5 Squats, 5Lt. Dan’s) and run back to the starting point.
    • Round (3) – Start at Marker #1 and work up to the top.
      • Run to Marker #1 (3 Burpees) and run back to the starting point.
      • Run to Marker #1 (3 Burpees), run to Marker #2 (3 Burpees), run back to Marker #1 (3 Burpees) and run back to the starting point.

    COP #2 – Triple Check

    • Pacer – Farmer’s Carry (2) Cindy’s to the dumpster and back
    • Exercise #1 – Chin ups on the playground
    • Exercise #2 – Curls with Cindy

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • PRAYER – Jere O’Brien’s funeral service today.
    • WIN – Fandango’s publishing progress!

  • A Few Good Men.

    Three grown-boys were able to get a workout in before the Midlothian monsoon this morning at Timberwolf. Here’s what went down…

    Moseyed over to the parking lot with a couple 25lb dumbbells in hand. Stretched out.

    COP #1 – Triple Check

    • Pacer: Farmer Carry (and curls) with 25lb dumbbells to the end of the parking lot and back.
    • Exercise #1 – Step-ups on picnic table
    • Exercise #2 – Dips on the picnic table

    COP #2 – 11’s – Running width-wise in the bus lot

    • Incline Merkins on the curb
    • Decline Merkins on the curb

    COP #3 – Slowzy around the bus loop/back to the starting point with dumbbells in hand.

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

  • What Happened to Spring?

    Eight stud muffins gathered at the Stony Point Shopping Center for a frosty trek through Larus Park in this morning’s newest edition of Ruckhenge. Approximately 3.5mi of ground was covered under load and the mumblechatter was supreme. Great to see McRib out for maybe the first time, and the return of Double Mint was highly anticipated.

    Announcements: THIS SATURDAY – FROZEN TRIANGLE – DOGPILE 6am – The less questions you ask the better.

    Prayer Requests:

    • Double Mint, DTH, and Broadway all have friends and loved ones battling new cancer diagnoses.

    YHC took us out and over to coffeerama at Einstein’s.

  • Is it Real-a-tor or Real-tor?

    7 grown-boys posted up at the Green Mile this morning for a DOOZY of a workout. Here’s what went down…

    WARMARAMA – Moseyed alllll the way around the school so the PAX could get their bearings for what was to come. Found a spot to give the F3 mission, stretch out and try to decide how to properly pronounce “realtor.”

    COP #1 – 4 Corners (Prostitute-Style)

    • Corner #1 – Front of the school
    • Corner #2 – Side of the school
    • Corner #3 – Back of the school
    • Corner #4 Other side of the school

    The PAX performed BLIMPS at each stop.

    • (5) Burpees
    • (5) Double-count Lunges
    • (5) Double-count Imperial Walkers
    • (5) Merkins
    • (5) Plank Jacks
    • (5) SSH

    YHC had to call a timeout before the last round just to take a breath. ‘Twas a tall task this morning but the PAX crushed it!

    ANNOUNCEMENTS

    • Frozen Triangle – Hit up Heist for details

    PRAYERS/WINS

    • WIN – Air in our lungs, discipline to get out of bed and the F3 brotherhood

  • Two orgasm laps

    2 PAX in search of a few extra miles met a few minutes early. This was last weeks iteration of the Graveyard Shift. Route was out to Clover Hill HS, across Genito down behind the Food Lion to Brandermill. Past YHC’s humble abode, down to the path all the way to the water. Then we took Brandermill Parkway back to SCMS. We weren’t quite to 6miles so we took a brisk lap around the track. Then not quite a 10k so we took a lap around the parking lot. Good to get out and get some miles and regale Big Rig with tales of YHCs 35k trail race. Thankful for big rig and the support this awesome group of dudes. Also, the title of the backblast is in the exicon I promise.