Tag: #SOJ

  • Get the “Led”‘out

    The title… Back in the day long before streaming or some of you were even born, radio stations would play about 20 minutes a night Led Zeppelin music. They called it GET THE LED OUT! This morning, 8 on a slightly warmer morning ventured to Satan’s lair for a Mudslide Friday Led Zeppelin music. Here we go:

    WARMARAMMA(SSH, Imperial Walkers, Cherry Pickers, Copperhead squats, Merkins, Flutters). I wanted to get us going not wasting time. To start things up (6-12-25)a triple check 6 pull ups, 12 Aussie rows, 25 Decline Merkins. A little break then the lower body same style(6 single leg deadlift, 12 jump squats, 25 2-count toe taps). After that we split into 2 groups of 4(a little Spartan style training). As a group 100(25 a person) burpees to snatch lift with jump ropes, Cindy swings, run to the curb and back. A little run up the hill and back(letting Satan know today we own it)

    Broga to finish things out. Why have I been pushing broga more? Older we get, to be flexible and mobile will be the key to helping you get out there and train in a way that feels good. You will not get mobile or flexible overnight, it takes time yet stay with it and the results will come. A variety of stretches to close the session then time was up. Names, numbers and prayer led by YHC to close out Friday

    Tomorrow is the last day of the SOJ takeover, yet I will be at ROCK AND ROLL for L Woods I believe his first Q he will lead at this spot. I am looking forward to it plus I hope we get a good number for him (we need more to come out lead Qs there change it up). See Slack for all other news the next big thing Frozen Triangle 2/8 at Dogpile.

  • Cold as hell, but still slinging that iron.

    9 dudes got after it at Circus Maximus this morning. Knowing the Pax, I brought the 80s rock ballad and left the running shoes behind.

    Here is how everything went down:

    Disclaimers. SoJ takeover. Followed by me saying, “thanks for welcoming us.” Fudd, “us?”

    Warmup: SSH, Deadman hang, Ukrainian Soldiers, CHS, Merkins, LBCs, APDs, Flutters, Cobra/Downward dog

    Round 1: 3 sets (about 15 reps) of KB swings, KB squat, KB calf raises, KB lunges. One lap around bus loop.

    Round 2: 3 sets (about 15 reps) of KB swings, KB teacup (both sides), KB pullovers, Leg raises holding KB above chest. One lap around bus loop.

    Round 3: 3 sets (about 15 reps) of KB shoulder shrugs,  KB shoulder press,  KB rows, KB chest press, KB merkin pull through (only six reps). One lap around bus loop.

    Two farmer carry with KBs around the parking lot

    Time.

    Announcements:

    • Frozen Triangle 2/8
    • Bridge is cancelled this weekend. Fudd requests SOJ guys to roll deep again.

    Prayers for Roger Roger

    Moleskin: Did not recognize Blue Moon at first without the Goatee. Fudd’s fart sounded like air getting let out of a balloon. Thanks to Off

  • “Heartbreak Hops – The SOJ Frostbite Takeover”

    SOJ came in hot (or at least lukewarm) for a full-on Heartbreak Ridge takeover. With the mercury flirting with frostbite, your QIC Ponch knew one thing for sure: the 9 PAX that braved the cold weren’t staying warm without constant motion. Enter the most glorious cardio move in F3 history: the Side Straddle Hop—and lots of ’em.

    Warmup: SSH x ∞ (well, it felt like it), in cadence pushups (regular, wide, diamond, and hand release). Every set of pushups was flanked by—you guessed it—80 SSHs. Already toasty? Not yet. Mosey’d to the first sector, where we hit some ab work: Flutters, Rosalitas, LBCs, and Heals to Heaven, all broken up by more SSHs because…why not?

    Next Stop: Shoulders. Overhead arm claps, apple pickers, and—you better believe it—SSHs. Toss in some mountain climbers, because the frost demanded it.

    Benches: Triple-check time. Triceps got smoked while the rest of the PAX cheered (or froze). Mosey’d back to the shovel flag for the finale: a 5-minute smoker of SSHs, Merkins, mountain climbers, and more arm claps. “Keep moving” wasn’t just a motto; it was survival strategy.

    Mumblechatter Highlights:

    • The Heartbreak Ridge PAX welcomed me with open arms and frozen fingers, but I caught the subtle side-eye when I failed to use their Ridge. My bad, boys—I’ll get it next time.

    • Lesson learned: a proper Q leans into the AO’s identity, but hey, this time it was all about the Side Straddle Hops of Doom.

    • By the end, PAX debated whether they were warmer or just permanently numb.

    COT: A quick word of gratitude for the opportunity to lead and for the motivation of the PAX who pushed through frigid temps. And a note to future Qs: Don’t skip the Heartbreak Ridge staple.

    Takeaway: If the temp’s in the teens, the SSH reigns supreme. Until next time, Ridge boys—when we’ll actually use the Ridge and maybe thaw out by spring.

    SYITG,

    Ponch

  • Ground and Pound

    6 grown-boys made it to The Alamo this morning to run around a parking lot and listen to YHC get excited about the CFP National Championship game tonight. Here’s what went down…

    WARMARAMRA – Moseyed to the other side of the horseshoe for some stretching. Headed back to the front of the clubhouse.

    COP #1 – Eye of the storm. Why? Lots of running with (3) destinations to help foreshadow how the Irish win tonight. How will they do it? Lots of running by (3) players: Leonard, Love, Price.

    • Destinations were the top of the hill, one side of the horseshoe and the other side of the horseshoe. The clubhouse was the center.
    • Round 1: CHEST, (5) Burpees in the middle
      • Stop 1: (30) Merkins
      • Stop 2: (20) Wide-Grip Merkins
      • Stop 3: (10) Navy Seal Merkins
    • Round 2: LEGS, (5) Burpees in the middle
      • Stop 1: (30) Squats
      • Stop 2: (20) Ball-Dippers
      • Stop 3: (10) Firecrackers
    • Round 3: ABS, (5) Burpees in the middle
      • Stop 1: (30) Double-Count Flutter Kicks
      • Stop 2: (20) WW2’s
      • Stop 3: (10) Windshield Wipers

    COP #2: 11’s. Why? Ate up some clock and kept in on the ground (bear crawls) like ND needs to do tonight.

    • Set up to go width-wise in the parking lot. Calf Raises/Curb Hoppers for the exercises with bear crawls as the means of travel.

    ANNOUNCEMENTS

    • Frozen Triangle on Saturday, February 8th.

    PRAYERS/WINS

    • WIN- Warby crushed it as a WATCHDOG at OHES last week.
    • PRAYER – Safety and cool-heads for our country.
    • PRAYER – GO IRISH!

  • !Congrats Señor Frog!

    Hey Hey! SoJ takeover today at Hoedown. Most importantly though, congratulations to Señor Frog and the future Señora Frog who tie the knot this May!

    Nine guys total. Three (depends how you count Oyster) and Six westenders.

    Warmorama: Mosey to 3rd RVA parking lot for some lateral jogging, butt kickers, SSH, deadman hang, CHS, APDs, flutter kicks, hamstring stretches, Rosco’s mom stretch, merkins, Wilson’s wife, followed by Fudd’s wife.

    COP 1: Mosey to back of 3rd Rva. 3x groups of three for a triple check! Runner to end of parking lot and back. Two partners doing squats and mostly modified donkey kicks.

    To express my disappointment with the donkey kicking, there was only one conceivable option. Pigskin wall beatdown. And so, upon my request, the man/myth/legend himself led us in a series of walk work, including: balls to the wall, thigh slaps, toe taps, mountain climbers and donkey kicks OYO. All the grumbling was music to my ears!

    20 second count.

    COP 2: Worked our way to the spillover lot for a four corners workout: Corner 1: 5 burpees, Corner 2: 10 merkins, Corner 3: 20 LBCs, Corner 4: 30 jump squats. Prostitute style = 35 burpees.

    On the way to COP 3….Señor Frog lead the way to the playground and literally pulled off an impromptu slide down a hill (both feet, did not fall). I cautioned, “be careful Frog!” His reply, “gotta have fun sometimes!”

    COP 3: “7s” Pullups and either dips or squats across the frozen tundra Tuckahoe elementary playground.

    BTTF

    Announcement:

    1. Frog is getting married! May 17th.
    2. Frozen Triangle 2/8 at DP. 6 am.

    El Heisto took us out in Prayer.

    SoJ week continues. I will be out there at least two other times. Hint: Pigskin will probably see me at the next three.

  • Stay Up Wind of Big Rig

    2 Premature Accelerators launched from Rockwood Park for some training miles for their upcoming distance races. Boberry’s got his coming in just over a week, and YHC has his in just under 3 months.

    We took to the hills of the Mayfair Estates neighborhood and got those miles in. Discussion was great as usual, and at one point led us to wondering how long the Farts tag has been available when posting Backblasts. Boberry’s sure that Draper was responsible for it.

    We headed back to Rockwood for some hydration. YHC continued on to get some hilly miles, and Boberry went home to pickup Rubble to bring back for DTH’s Rocknroll beatdown.

  • Rockin Out a Funky Beatdown

    A hearty 21-PAX converged at Rockwood and crushed the DRP with a musical mashup whoopin. Here’s how a FNG private eye investigated F3 SOJ and deemed it GUILTY of BADASSERY! 

    The THANG: 

    WARMERAMA – BY MUDSLIDE

    • Mosey and circle up on the Basketball Court
    • Welcome & Disclaimer
    • Variable reps and stretches that only Mudslide can fully know and understand
    • Morning Wood Ruckers arrive at 0707, DTH puts the ROCKIN BEATS ON, Mudslide relinquishes the Q, LET’s GOOOO!!!

    COP #1: 

    • Mosey to the Tennis Courts and circle up 
    • PLAY Stacy’s Mom, by Fountains of Wayne (3:18)
    • APD’s to the beat
    • WWII for every Stacy/Mom

    COP #2:

    • Mosey over to the Pickleball Courts
    • FIFTIES – x50 reps in each of 8 courts, first to call 50 ends PAX reps and calls the next court exercise
    • Exercises included: Squats, Mtn Climbers, Am.Hammers, Monkey Humpers, Merkins, Flutters, LBC’s, aaaaand the all-new Florence Kicks (oof)

    COP #3:

    • Mosey to the large center lot and circle up
    • PLAY Tubthumping, by Chumbawumba (4:39)
    • Plank Jacks to the beat
    • Hand-release Merkin for every “I get knocked down but I get up again” 

    COP #4:

    • Mosey to the Snack Shack and partner up
    • x3 Rounds alternating x20 Hoedowns and other PAX doing Dips until relieved

    COP #5:

    • Mosey over to the far lot and circle up
    • PLAY Stayin Alive, by The Bee Gees (4:43)
    • Jazzercise to the beat WITH GUSTO
    • Squat for every “Stayin Alive”

    COP #6: 

    • Mosey over to the gravel hill
    • Round 1 – mosey down, AYG Sprint to the top
    • Round 2 – mosey down, AYG Bernie to the top
    • Round 3 – mosey down, AYG Bear Crawl to the top

    COP #7:

    • Mosey back to the bball court and circle up
    • PLAY September, by Earth Wind Fire (3:35)
    • Flutters to the beat
    • Heels to Heaven with every “Ba-dee-ya” or “Ba Du Du”

    COT:

    • Counterama # 21
    • Namerama – WELCOME AGENT SMITH!!!
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Brothers, cup is FULL today. What an awesome crowd for both the ruck and beatdown. Cheers to Chaplain for passing off the R&R Q and prayers for speedy recovery! Many thanks to Mudslide for covering the Warmerama while the ruckers rolled in late. Welcome to Florence’s Pplice Academy brother, now Private Eye, nicknamed Agent Smith – keep posting! And TClaps to all the PAX pushing hard this morning. As always, it’s a true honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • TOMORROW (Sun) OTB Ruck kicking off from Pump House Park at 0600 (5-6mi)
    • 2/8, 0600 Frozen Triangle 
    • 4/5, Mudslide recruiting for Spartan Race 10K in Concord (HUNDREDS OF F3 PAX GOING!)
    • April Hike/Ruck with Rodeo Clown to support Make-A-Wish

  • Off Campus Trailblazing Ran Overtime

    YHC and a troop of seven hardened ruck veterans escaped the confines of Rockwood Park and took to the mean streets of neighborhoods East of Hull Street, looping a new route North, crossing Hull into an elderly commune, and eventually making it back to Rockwood, 7 minutes late for the Bootcamp YHC was supposed to be leading, having covered about 4.2 miles. Meanwhile Big Rig ran thousands of miles somewhere. Big thanks to Mudslide for covering the Warmerama until I arrived. TClaps to the ruckers going overtime and keeping a speedy pace to cover mew ground. Yours AYE! ~DTH

  • Wait…. Friday Broga at Satan’s Hill

    Sometimes… You will miss a workout or not be able to make it, read about it and go “wait I should have been there for that”. A return to the old ways where it was more of a recovery style(not a whole lot of hard work adding some flexibility work to get the body ready for the weekend). 8 ventured out on a slightly warmer Friday morning lead by YHC here’s the breakdown(by the way, whole workout changed up right there except the broga I have been wanting to have an extended session for a while)

    A good WARMARAMMA to start out starting with a 30 second plank hold then(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Merkins, LBCs, a little stretch) then over to the playground for some pull ups(1 round of 8, while we did planking on the bridge,. Since I have the reach, I did side moving planks yet a version of the death plank can be done there. After that a new one: handing reverse crunches up to the partner’s hands(they push your knees down adding resistance to work that core harder). 1 round 10 reps each person

    Back to the flag like I said on the fly I love DORA (100 Merkins, 200 Jump squats, 300 2 count Flutters). We were in cruise control, after that grab the bands, let’s do some broga/stretching. The work was focused on hips, lower body a little balance yet I do have a new term I like to call it “The Cookie”‘. The reason is one I did some stretching out with a Satan’s Hill Q at the end, he was morning and groaning like a cow giving birth. A warning: if we ever went into the flip side and you are there to hear what we bring up, you would go wait where’s this coming from(yet I like it).

    One final thing and I wanted to see how it works(10 Navy Seals burpees). The way we did them was you did one, backed up jog in place you’re partner does 1, backs up. It showed things down plus allows you to rest in between reps plus a navy seal burpee(one of the hardest yet at a slower pace, they are easier). A little stretching, time was up. Numbers, names announcement and prayer led by YHC(Rudy’s boss who does not like to fly going to Hawaii, Dumar’s dad still in chemotherapy) to close today’s Q

    Go onto the 1st fitness channel. I took last year off from races to change, let my body rest do some things that wee long overdue. An opportunity has presented itself. A race April in Concord, NC(the Super: a 10k 25-30 obstacle race that for those who want to get their first one). There will be a huge F3 presence plus the head of Spartan will be there F3 will be there to shine big time). I am registering next week even though the next week is the Monument Ave 10k I have done races back to back days so I see no reason why I can’t do this then next week the 10k. If you have questions reach out the key is to first sign up(commit) then train the running will be trail like so trail running shoes are helpful. I will see you next time

  • Frosty the Forge-man

    Eight popsicles gathered at the Forge for a snowy beatdown. With temps in the low teens, constant movement was top of mind for YHC and here’s what we did:

    Mosey to the flag pole for warmarama to include slow squats, side straddle hops, jazzercise (with toe tap), Fudd’s wife, Wilson’s wife, merkins, etc.

    COP #1 – Lindsay

    • Mosey to the stairs by the football ticket booth for 30 hoedowns then 10 dips, traversing the stairs between each set.
    • Adjust the rep count by 5 each round until you perform 10 hoedowns and 30 dips.

    COP #2 – Hillside Dora

    • Mosey around the school to the amphitheater for an incline Dora.
    • 100 WWIIs, 200 Flutter Kicks, 300 LBCs. Timer runs to the large amphitheater steps and back to the hill.

    COP #3 – Meet In The Middle

    • Find new partners and run opposite directions of the amphitheater loop where PAX 1 box jumps the large steps while PAX 2 runs the stairs. Each time the partners meet, drop for groiners before continuing the loop.
    • Started with 20 groiners and decreased by 1 each meeting until we got to 10 reps. Some of the partners would swap directions every-other time they met on the loop.

    Mosey back to the flag, stopping just short for a quick 10 count cocaine bear crawl (1 merkin at each white parking stripe) before time was called.

    Numbers/Names/Announcements

    • Frozen Triangle 2/8
    • Sign-up for Breaking Bread (TClaps to Last Call for the endorsement)
    • Continuing to pray for L Woods’ friend who is struggling with medications.
    • YHC took us out.