Tag: #SOJ

  • I Like Big Jugs and I Cannot Lie

    12 Pax posted for a morning of sweat, suffering and surplus hydration. L. Woods showed up with a truckload of coupons/water jugs courtesy of L. Woods Water- because when life gives you hydration, you use it as a coupon and make everyone run with it.

    The Thang:

    Warmup: Side straddle hops, Don quixotes, Cherry pickers, Merkins, Alabama prom dates, Wilson’s Wife, Fudd’s wife, Roscoe mom

    COP 1: Suicide Series at Basketball Court

      Round 1: sprint each quarter mark and back- at each quarter mark- 10 lbcs, 10 merkins

      Round2: Bernie sanders to each quarter line mark, at each quarter mark- 15 flutter kicks, 15 widearm merkins

      Round 3: shuffle step to each quarter line mark, 20 jump squat 20 American hammer,

      COP 2:triple check, partner one grabs a jug of water runs to end of bridge and back, partner two Carolina dry docks; partner 3 pole smokers

        Pay toll: 20 step ups, 20 incline merkins

        COP 3: Four Corners, Prostitute Style

          Corner 1- 20 world war 2s

          Corner 2- 30 squats

          Corner 3- 40 side straddle hops

          Corner 4- 30 mountain climbers

          Announcements: Memorial Day Convergence on Monday

          Pray Requests: Recovery for Belay’s back.

        1. Riverrock on Saturday

          Woodsman and I agree the only 2 from F3 that I saw at Brown’s Island this morning. We were delayed 30 minutes due to the earlier storms butt no matter, able to still get the race in. The trails overall were still in good shape this was my first time running this race(now it’s on the list too repeat). I used today for training three one rough part was going up Forest Ave park that hill was brutal(need to go back train more there as I get ready for Spartan later this year). Our times: Woodsman at 58:49, I at 1:00 exactly yet three kast 2 miles were out best. We will be back there soon for the Memorial Day convergence those running tomorrow, enjoy it see you soon

        2. Flex Friday Boys

          9 absolute BEAST converged on Satans Hill to finish up The Week of Warby. The Q went deep into the archives of a Mudslide beatdown that left a lasting impression. Quick jog and back to the parking lot for the warmarama. DMH, SSH, wife stretches, needle stretch, Don Quixote, helicopters. Mission statement, 5 core values.

          Lets Go!! The Q set up 10 stations around the parking spots. Less impressive than Mudslides, but it got the job done. Stations were: American hammers w/ coupon, Kettlebell swings, goblet squats w/ coupon, curls for girls w/ coupon, wrist rollers, skull crushers w/ a 90lb (cough cough) kettle bell from Heist, no surrenders, merkins, high pulls w/ kettlebells, kettlebell swings.

          Round 1: as the PAX picked a station, the timer ran tot the top of the Satans Hill. Rotate postions when timer returned. Cookie went into beast mode and put on a 60lb weighted vest for his run. BEAST!

          Round 2: same circuit, but instead of the run, the timer carried two 40lb sandbags through the trail and back. BEAST MODE again! Cookie vested up for his trail journey. Nancy Lopez absolute BEAST MODE!!! Weighted vest, 40 lb sand bag over the shoulders, Cindy in one hand, 40lb sand bag in the other! Such an OG Bad Ass!!!!!! The rest of the PAX wore the weighted vest as well. Q did not, since he went first and then challenged Cookie.

          Great work today gents! Thank you for supporting the Q sheet as that was a personal challenge for me!

          Numbers, names, PR, wins and COT.

          Keep Beaker and Aisle 5 in your thoughts as they are recovering.

          Big shout out to Swoop and Yee-Haw as they set off to crush the Half Iron Man this weekend!!!

          Always a pleasure to lead you men!

        3. Answering Existential Questions

          Two gents got together at a dark and early hour to get in some speed work at The Graveyard shift, AKA The Swift Freak Show. The questions were asked and may or may not have been answered: What is “race pace”? What is “conversational pace”? What is the best race strategy? What is next after the races are done for YHC and Big Rig? Hopefully we can or have figured out some answers or at least are on the right path. Here was the plan:

          • 1 mile warmup
          • half mile at 7:50 pace, one lap walk/jog x4
          • half mile at 7:30 pace, one lap walk/jog x2

          we may or may not have been faster than that. #prematureacceleration always good to run and catch up with Big Rig. SYITG!

        4. Monkey Humpers at Casa de Snuff

          A swarthy seven stomped around Bon Air in the post-rain gloom. Conditions were wet and nearly 70. We welcomed Bru and Coon Bait (downrange from F3 Bruco) for the first time! Some wanted to say Bru was the upgraded Sable, but we’ll wait until next week when the two Africans can square off and finally meet. We ventured all the way down McRae to Casa de Snuff where we stopped for a couple of stretches and the customary monkey humpers in the driveway. Sleep well sweet Snuff. From there we circled back through the Bon Air Baptist parking lot where we hit some ruck get-ups at each island before returning back to the Stony Point shopping center. YHC took us out.

          Coffeeteria was excellent as expected as we march on towards the final third of 12 Rules for Life!

        5. Gr-EMOM-ile

          8 F3 stud muffins pulled into The Green Mile today to get their sweat on. Mission statement, core values, disclaimer. Wounded pigeon stretch, jazzercise, SSH, cherry pickers and a few wife stretches.

          EMOM: 10 exercises with 20 second rest in between. Jump squats, WW2, burpees, elbow plank, curb dips, windshield wipers, merkins, no surrenders, lunge, SSH with a sprint across the parking lot at the end. We were able to perform 2 rounds.

          Sadly not enough time for a third round. So the PAX performed a Dora with SSH and calf raises as the timer ran. Mosey back to the flag.

          Great mumble chatter from fasting, to the best local restaurants to bourbon theft.

          Numbers, names, PR, wins, COT. Prayers to Beaker and Aisle 5 for a quick recovery.

          Always a pleasure to lead you gents.

          Thursday Timberwolf, Knockout. Be there!!!!

        6. no rain in sight

          Drove to Bermuda in a downpour, only to find clear skies. With word of a FNG hopes were high. All 5 of us mosied to the lower lot to WARMARAMA. The usual SSH, Don Qs, imperial walkers, and my famous taint ticklers. From there lower pole alley provided a spot to find our place on the curb. Stiletto squat lunge(lt. Dan) really burned the legs to kick off leg day. After that spin around for pole dancers. Feel the burn as we mosied to the gazebofor some dips and bathroom break. From here I hot potatoed to Broadway. Merkins, he loves some merkins almost as much as hoedowns. We mosied to our usual wall for mountain climbers, hoedowns, and merkins. The mosey BTTF I was really feeling in the legs, I think everyone was. Ring of fire to finish it off. Ww2s, heels to heaven, american hammers, lbcs, and something else that I can’t remember at this point. Circled up for COT and finished out with naming the FNG Shooter McGavin. Avid golfer and chesterfield police officer were flag to have you and look forward to watching your progress.

        7. The Self Named FNG

          What a great morning in the gloom today! Weather was perfect, 15 deep PAX, an FNG that found us via Mens Alliance group and we kicked off the Week of Warby.

          After a nice jog to through the tunnel and back to the parking lot was the warmarama. Mission statement, 5 pillars and disclaimers. Imperial walkers, DMH, SSH, and a handful of wife stretches.

          COP 1,2 & 3: The pyramid. 10 burpees, 20 merkins, 30 WW2, 40 squats, 50 mountain climbers(double count), 40 SSH, 30 reverse lunges, 20 plank jax, 10 Carolina dry docks. After each pyramid, the PAX ran up to the entrance stop sign and back.

          COP 4: 2/3’s of a triple check. We used the stage from the Rountrey 5k for dips and the ground for windshield wipers as the timer ran up to the entrance stop sign. Closed out with a plank until time.

          Numbers, names, announcements, PR, wins. Prayers for Moses and POTUS for a speedy recovery. From the Bridge, Buckets to continue to rite his own ship, keep pushing brother! Flyboys neighbor Leann is home from the hospital.

          Great to have our newest member Bru. From South Africa, dad of 3 and is NOT a firefighter. After much discussion his F3 name, he tossed out Bru and the PAX agreed.

          Always a pleasure leading you gents! Lets keep it rolling!

        8. that’s right, you guessed it: Frank Stallone

          Two gentlemen got up extra early Thursday to run some hills. We met at Mt Midlo, the best hill this side of Twin Team. One mile warm up, then 8 times at 30 seconds hard effort up, starting from the bottom, follow by 30 seconds walking down, then jog the rest of the way to the start. Then 3 times from the middle to the top, followed by 1 time from top to bottom. TCLAPS to Big Rig, who was really pushing the pace! This was probably the hardest 3.5 mile, 45 minute run the YHC has done. At the end, we made it Over The Top, we didn’t want to end on a Cliffhanger, we also decided to run together, if anyone got too far ahead, the agreement was to yell “Stop! Or my mom will shoot!”

        9. The Ponch Circuit Circus

          11 PAX rolled into Rockwood under a sky so beautiful it felt like a setup—like the universe wanted us to suffer just a little bit extra in optimal conditions. Ponch with the Q, and as is tradition, had to c0me in hot with a plan to break PAX down and build them back stronger.

          Warm-Up:

          We kicked things off with heavy stretching because Ponch believes in two things: injury prevention and looking flexible in front of the group. Limbs loosened, egos intact—for now—we set off into what can only be described as a cardio-laced gauntlet.

          The Thang:

          We ran. Then we ran more. Somewhere in the ballpark of 2+ miles with mosey breaks  and sprint breaks that felt less like breaks and more like Ponch checking to see who had the audacity to still be breathing.

          Between those scenic jogs, we dropped into calisthenics in cadence like a military bootcamp taught by a guy who had too much coffee.

          • Side-straddle hops and mountain climbers got us warm.
          • Flutter kicks, Freddie Mercury’s, and leg lifts hit the core like an unpaid debt.
          • Overhead claps, shoulder taps and apple pickers were a shoulder/fruit hybrid moment.
          • Regular, wide-arm, and diamond merkins crushed the chest back to back.
          • Triceps? We served them dips and diamond merkins with a side of step-ups—just for fun. (Ponch’s version of fun might be legally questionable.)

          Mumblechatter was minimal—not because the PAX weren’t witty, but because oxygen became a precious commodity. Everyone was smoked, but nobody quit. It was one of those beatdowns that hurt so good you secretly hoped it would rain so you could blame your tears on the weather.

          Proud of the men who joined me today!

          COT:

          Closed out with a strong name-o-rama, a reminder that discomfort is where growth begins, and a quiet moment of gratitude for perfect weather and a crew of men who don’t let each other coast. Also praised and prayed for the mothers.