Tag: #SOJ

  • Paying Homage to The Murph, Harambe, and The Pope

    5 strong at the newly illuminated grounds of Bettie Weaver Elementary School. Twin Team Lounge was open for business. A brief summary for your viewing pleasure……………..

    Mosey to the basketball court for Warm-up:
    Ski Jumps, Ukranian Soldiers, Helicopters, Bruce Lee Punches, Carolina Dry Docks, Freddy Mercuries, Mario Jumps, Squatting Side Shuffles, Open the Gates, Appalachian Lunge Walks

    to the Playground for Exercise One: Modified Mini-Murph
    5 rounds of Pull Up Bar Hangs (as long as you can go), 5 burpees, 50 squat pulses, run to the end of the field and back.

    Exercise Two: Harambe Hill
    Bear Crawl up the hill, 5 murder gorillas to the side, crawl bear down. Work your way to the end of the baseball fence.

    One the way back: Bear Crawl Up, 10 side lunges, Crab Walk Down

    Mosey back to the playground for an additional Pull Up Bar Hang.

    BTTF for an Ab Circle: PAX call out 25 count ab exercises: Heels to Heaven, American Hammers, Leg Lifts, Little Baby Straight Legged Crunches (LBSLC’s), Crunchy Frogs.

    YHC took us out

    Great work by the PAX this morning! It was little wet and muddy out there – but we persevered. My forearms are cramping as a I type this backblast. Looking forward to heading out to The Bridge tomorrow. Not too late to join.

    SYITG

  • ULTIMATE (Drunk History Version)

    The weather is warmer, the sun is shining a little brighter in the morning which means only one thing – it’s ULTIMATE time. Swoop and Rudy co-lead the event but both have failed to sit down and record it for the pantheons of history to remember. No worries, iron sharpens iron – Crabby is here to pinch-hit. For those not familiar, Drunk History understands the passage of time often has a way of rewriting history. After Nancy’s cinder block-big rock beatdown, the details of yesterday are a bit fuzzy…

    Team 1 – Wildcat, Rudy, Fandango, Warby, Cookie, Mudslide, Flyboy

    Team 2 – Crabgrass, Tzatziki, Swoop, Matlock, Woodsman, Heist, Bobsled

    It should be said, Team 2 DOMINATED out the gates. For how long they dominated is up for debate.

    Low lights for Team 1:
    – Warby dropped the disc on goal line *FUMMBBBLLLEEEEEEE* and was sad when a turnover was called
    – Quiet game for Fandango, when Rudy is on his team and he can’t poke fun of him, he’s at a loss for words. 2 kickoffs out of bounds has me questioning things. TB12 fell off at 45 too
    – Rudy did not wear his VCU jersey which is good since it would’ve gotten grass stains on it. 2 critical drops today.
    – Flyboy literally had low lights since he failed to get the field lights turned on
    – Mudslide couldn’t outrun Swoop this time #csaup
    – Wildcat was the beacon of light for this team today
    – Cookie carried the team, I think because of high energy levels from hibernation and hitting the weight room

    High lights for Team 2:
    – Woodsman dominated the middle of the field, dude was everywhere!
    – Matlock took “tomahawk” quite literally, adjusting his throwing style to that of an axe throw, catching both the defense and his teammates off-guard
    – Bobsled – FNG from Green Mile showing up big this week and off to Honduras for a missions trip next week, guy is big time and glad to have him out there
    – Tzatziki we had a plan where he would take off and I’d hit him with a bomb down the sideline. It’s ready for when we need it
    – Swoop overcame his spin cycle demons and was making some great grabs out there.
    – Heist increased his catch rate by 150% from last time. Early contender for Comeback Player of the Year
    – Crabgrass is here to set the tone out there. We’re gonna go inside, we’re gonna go outside, inside and outside…

    We ran 2.30 miles while having a great time. Good to be out there having fun today, we are all looking forward to a fun-filled summer!

    Speaaaaaaaaaaaking of which – We will be doing an official F3 “Boys of Summer” competition at Timberwolf this summer, May 29th through August 28th. Details to come, but come out, compete, and win points and you may walk away with the Timberwolf 2025 Champion trophy!

  • Merkin with a Side of Merkin

    A dozen PAX were left confused and blissfully ignorant by Snuff’s preblast that an NTB beatdown was in store for this glorious Thursday morning at The Forge. YHC made it a lucky 13 and off we went at 05:30.

    Warmarama
    – SSH, Helicopters, DQ’s, Fudd’s Wife, Wilson’s Wife, Various Stretches, WWIIs

    The Thang

    • We attempted a 21-count SSH exercise where the PAX counts out loud for the first five, then completes the last 16 in silence. If everyone stopped at the same time, no penalty would be given. Single count SSH was too simple for this PAX’s IQ level. Next time we will look to complicate the rep scheme a little more to make it interesting.
    • We moseyed to the amphitheater area for a grueling mix of Merkins and Raise the Roof, Jack Webb style. To spice things up, the PAX bear crawled down the burm and back up between sets of ascending reps. After reaching 10 merkins and 20 RTR we moved on to the next station.
    • After a Wedding Singer 20 count we partnered up (unnecessarily) for Stairway to Seven on the amphitheater steps. Each pair did the following rep scheme from 1-7:
      • WWII, Incline Merkin, Step Ups to the top of the amphitheater, Squats, Down the amphitheater. Repeato.
    • Sticking with the partner theme we then ran the steps in opposite directions, performing a number of burpees each time we met up with our partner.
    • With time running low we moseyed back to the flag IP style where we had just enough time remaining for one of YHC’s favorites, license plate scramble. Each PAX stands in front of their vehicle and adds up the numbers on their license plate. When their turn around the circle comes the PAX calls out an exercise of their choosing with the reps equaling their license plate number.

    Announcements/Prayer Requests

    • Sign up for The Bridge and Breaking Bread
    • Prayers for Dookie’s dad who was recently diagnosed with Leukemia and awaiting testing results.
    • Prayers for YHC’s dad preparing to meet with a cardiologist in the coming days to run some tests.
    • YHC took us out.

  • Mixing It Up

    Party of 3 for pull ups at the jungle gym at Ecoff Elementary on a comfortable 70 and sunny morning in the gloom.

    We started with the usual stretching and some pull ups. YHC wanted to try something different with the Bands. A one armed lat pull down. Unfortunately, not able get the band high enough to allow for a perfectly downward motion, but was able to get it to a 45 degree angle, which will have to suffice. Then the usual dips and jerkins. We also added a max dead hang to the regimen.

    Throwing in some new stuff, since we’ve been doing a lot of the same stuff for a little while. Hopefully this will stimulate some growth.

  • Ruck-a-ccino

    9 HIMs came out to show Alamo is more than a parking lot! Left the stop sign right at 5:30 and made our way past Matlock house and his hoarding neighbor. After a quick game of Frogger, we reached the back pond and took advantage of the sunlight to go along the path and eventually up Mt. Dora.

    with a quick pace we made it to the reservoir for a foggy stroll with the smell of honey suckle serving as a nice change of pace from the sweat smells. We relived CSAUP, spoke about an event on September 26 (save the date, evening event) and finished it off with useful information on bee reproduction.

  • The wetness.

    14 grown-boys ran around in the rain this morning at The Alamo! here’s what went down…

    WARMARAMA – Moseyed to the other side of the horseshoe. Gave the F3 Mission, made some promises about keeping the PAX as dry as possible and got into stretches.

    COP #1 – Moseyed to the Tunnel of Love to stay dry and knock out (5) burpees. Moseyed up the hill, around the corner and made our way to the other RounTrey entrance. The PAX finished the journey out by performing various runs (run, cherokee, bernie) until we reached the playground at the far end of RounTrey.

    COP #2 – “Rudy’s Playground”

    • 2 at a time, each PAX member ripped out (5) chin ups on the monkey bars while the PAX grabbed some curb and shuffled around the playground. Repeated (2) times.
    • In cadence, the PAX then performed (10) Incline and (10) Decline merkins on the curb.

    COP #3 – Moseyed back to the Tunnel of Love (repeated the various runs on the way) for (5) more Burpees. Happy Birthday, Maddox! Love you, Kid!

    COP #4 – BLIMPS

    • As promised, the PAX did their best to stay dry. Bear crawls in, burpees out.
    • B – Bear Crawl to the mailbox.
    • L – (5) Lunges, Double Count
    • I – (5) Imperial Walkers, Double Count
    • M – (5) Merkins
    • P – (5) Plank Jacks
    • S – (5) SSH
    • Ended up visiting ~10 mailboxes.

    ANNOUNCEMENTS

    • The CSAUP was a huge success!
    • ULTIMATE at Timberwolf on Thursday!

    PRAYERS

    • Fly Boy’s neighbor still battling.
    • Dumar’s mother passed away. Prayers for his father/entire family as they rally around each other.

  • Cardio Frogs

    The Bon Air Bad Boys were at it once again at The FORGE – rolling in 10 deep including Mudslide! The following is a brief summary for your viewing pleasure:

    Mosey to the Tennis Courts for Warm-Ups:
    Jazzercise, Helicopters, Imperial Walkers, Moroccan Night Clubs, Heels to Heaven, Alabama Prom Dates, HR Merkins, Mario Jumps, Butt Kicks, Karaoke

    Mosey to the lower parking lot for Exercise One:
    Self Dora with 100 Merkins, 200 Squats, 300 flutter Kicks. Sets were broken up with hill runs – 11 total.

    Exercise Two: Ring Around the Toadie
    Snuff appeared to call for this in the Forgecast……….then no-showed for the workout. The PAX were pumped.
    Frog jump in a clockwise direction around the perimeter of the parking lot.

    Mosey to the track via Machismo’s Gate for Exercise Three: Lap around the football field – start at 25% effort, then 50, 75 and 100 for the home stretch.

    Exercise Four: 50 Hand Release Merkins on your own.

    Just enough time for Exercise Five: Run up Mt. Chaplain, 50 LBC’s at the top. Then back to the flag.

    Last Call took us out

    Final thoughts: Not exactly planned, but it kind of turned into leg/cardio day. Just in time for the Century Classic! Strong effort by the all the PAX today including ample mumblechatter. Always an honor to lead at the FORGE. Feels like yesterday that I was an FNG at this very location.

  • No Speed Work Today

    2 Brandermill zombies met at Swift Creek Middle for what was supposed to be another speed work session. However, YHC’s leg was not having it. After ample warmup and 1 lap giving it a go, YHC just decided to do some strength training, Boberry was kind enough to join.

    We moseyed back to our vehicles and got the bricks and cindies.

    Arm Circles and Taint Ticklers

    Then grab the bricks and do some lat raises and arm circles.

    Grab the cindies

    Calf raises

    10 slow 20 fast, duck footed, pigeon toed, and regular while holding Cindy.

    Stiletto Goblet Squats 2 sets of 20

    Big Girl Stiletto Goblet Squats (wide stance l) 1 set

    Mosey back to the track for some core work

    In and outs

    Seated bicycles forward and reverse

    scrunchy frogs

    Boberry led some elbow plank exercise that had to do with a dolphin and JLo or something.

    Finish up with a lap around the track and YHC’s leg seemed to feel better.

    Very grateful Boberry was willing to audible with me as my leg just didn’t want to cooperate this morning. Good times as always with the Broberry.

  • Gimme More Harmonica

    A slick and stylish six embarked on yet another trip around the Stony Point fashion park donning the seasons’ hottest rucksacks. Tales from the Ragnar trails were shared by Sable, Purple Rain snuck in the fact that he just turned 40 (no more hate!), and many other stories were shared as we covered roughly 3.25mi in 65 minutes.

    April is one of YHC’s favorite months for several important reasons. In no particular order April marks the beginning of baseball season, the month I became a father, and playoff hockey! YHC had the pleasure of sharing with the PAX the headline sweeping through the NHL and the bottom third of the ESPN home page. A beloved group of elderly Korean ladies have been playing the national anthem on harmonicas to open the home playoff games for the LA Kings. The Kings had not lost at home yet and many are beginning to wonder how long they will ride this harmonica-powered freight train.

    https://www.espn.com/nhl/story/_/id/44908242/nhl-playoffs-2025-stanley-cup-harmonica-national-anthem-korean-seniors-kings

    YHC took us out and over to Eisntein for a bagel and discussion on Rule 6 of Jordan Peterson’s 12 Rules for Life. Always honored to lead such fine men!

  • Copyright Infringement Penalties go to Hardywood

    3 Beasts from the East in SOJ came together on a perfect 70 and sunny morning. YHC saw the backblast for The Green Mile last week and thought it would be a good one for the Bermuda Boys to try out.

    Mosey to the end of the basketball court for the standard warmarama.

    Then over to the wall to get it done.

    The Thang

    5 rounds of the following 5 exercises for one minute all out efforts. Each round concludes with a one minute active recovery / mosey. Exercises:

    -Merkins, Bonnie Blair, Donkey Kick, Squat, Plank

    This was a great workout, and a great format that can be modified to anything you want it to be. Plus it’s an easy backblast. Always great to catch up with Broadway and Posh!