Tag: #SOJ

  • Fly, Boy!

    I wish I had more time to give this backblast the TLC that it deserves but I’m currently sitting at Midlo High School, hooked up to my HotSpot and am getting ready to announce their game tonight. GO TROJANS!

    Long story short, FLY BOY NEARLY POOPED HIS PANTS!!

    WARMARAMA – Moseyed over to the bus loop, stretched out, gave the F3 mission and got into it.

    COP #1 – Ran the bus lines with a mix between running, Bernie, side shuffle and high knees.

    COP #2 – Lightpoles

    • Stopped at each lightpole and the PAX performed called excercises. About (8) stops along the way with QTY’s rising by 5 at each light. Returned back to the starting point after each exercise.

    COP #3 – 4 Corners, LOTN Style

    • Corner 1: CDD
    • Corner 2: Freddy Mercury
    • Corner 3: Squats
    • Corner 4: Arm Circles

    COP #4 – Ring of Fire (Abs)

    ANNOUNCEMENTS

    • CSAUP – Hit up Hesit
    • 4/14 – The Alamo, Woodsman’s 1-year

    PRAYERS

    • Big one here. Warby’s wife’s father passed away this week. Prayers up for her, Warby and the whole family.

    Love y’all and you KNOW I mean it!

  • Tariff Merkins.

    Six Ruckhenge regulars and one esteemed FNG gathered this morning for a ruck around Larus park and Stony Point Fashion Park. Welcome Dolly (Lee Franco – Sable’s VCU colleague)!!

    We trekked the western side of Larus, crossing the Sabot School gate, and onward to Stony Point Mall. We then turned East towards the VCU outpatient center and re-entered Larus. It was at that point YHC took the PAX into uncharted territory. We encountered a very steep hill, then a downed tree, then a “private property sign”… odd…before crossing a brick wall that could only signify one thing, the back of old Sabot School. Few PAX had ever dared trespass on the private school grounds and today we found ourselves there by pure accident. We hightailed it through the grounds and back to the safety of Stony Point shopping center.

    10 minutes still remain. YHC audibles to partner touch-a-pole. Descending count from 5 to 1, no pole repeats, and rucksack merkins at the center. It was at this time Dealer made the perfect connection that the rucksack merkins is the tariff-loaded merkin befitting of the times we now live in. YHC took us out where the fellowship continued inside Einstein’s for discussion of chapter 3 of 12 Rules for Life.

    Announcements

    • Century Classic CSAUP – May 2-3

    Prayer Requests

    • NTB’s travels to upstate NY this weekend.

  • I thought winter was over…

    6 brave HIMs rolled out of their fart sacks to face the frost and flex some grit at this mornings chilly Green Mile beat down. Some say it’s a dying AO, but the dedication and consistency of these guys say otherwise!

    A special shoutout to the RT/ NM guys who made it out; I laud your Herculean endeavor of traversing an interminable expanse of asphalt to grace us with your presence this morning.

    Warmup:

    Mosey to bus parking lot and back

    • side straddle hops
    • arm circles- forward and backward
    • trunk twist
    • deadman hangs
    • cobra
    • merkins

    Thang 1:
    Ascending Reps (5-10-15-20): 2 rounds, (round 2 turned into 5-10-5-10)

    • overhead press
    • curls
    • squats
    • merkins
    • thrusters

    Suicide after each segment: cone 1 after 5 reps, cone 2 after 10 reps, cone 3 after 15 reps, cone 4 after 20 reps.

    Turned out to be 80 reps total of each exercise. YHC intended to do 4 rounds of this, but quickly realized that was out of reach.

    Thang 2:

    Quick mosey to bus lot for a Triple Check/ Bermuda Triangle (except it was straight)

    Run to cone 1

    Cone 1: one burpee, bear crawl to cone 2

    Cone 2: two burpees, lunge to cone 3

    Cone 3: three burpees, broad jump to cone 4

    Run back to partners. Partners did flutter kicks and WW2s

    Quick mosey to pick up cones and back to parking lot and that was time.

    COT:

    • Numbers/ Names (got it right this time, Crabgrass you would have been proud)
    • Annoucements: CSAUP May 2nd- sign up!/ Hardywood and Hermeys Bridge coming up/ Fishing Trip to Jackson River- shooting for last weekend in May. More details to come. Reach out to TSG- will get more details on slack soon.
    • Wins/ Prayer Request: Pray for Hardywoods buddy who’s going through a rough patch in life, reassure him of the presence and love of those around him./ All PAX, friends and family. Give everyone direction during times of challenge and help them understand it’s a apart of Gods bigger plan.

    To my F3 brothers, I want to pour out my heartfelt gratitude and unwavering support you’ve shown me these past few months. At my first Q I opened up a little about about my journey- I laid bare the chapters of my life I wasn’t proud of. For years before 2020 I wandered down a dark path tangled in an unhealthy lifestyle and surrounded by a rough crowd. This was my world until marriage and fatherhood began to rewrite my story. Even for three years, I drifted lost searching for an anchor- until July 2024 when F3 found me. A special nod to Heist whose relentless encouragement became the nudge I needed to step into this brotherhood. Since that day, every corner of my life, mind, body, and spirit had blossomed in ways I couldn’t imagine 8 months ago. F3 has been a lifeline and a gift I’ll carry with gratitude forever. I pray that God guides me to find others like me that may be lost and want to be found. Thank you all for lifting me up and showing me what it means to belong. see you guys in the gloom!

  • Ruck-a-ccino

    7 HIMs came out on a cold April morning to enjoy the cool air. It was a busy morning in the hood, many more cars on the road than normal. No worries, onward we go.

    YHC had his wife’s yoga pants on and set a brick pace for the squad. Skipped are usual route and went around the far side of RounTrey. Made our way to Alamo, Flyboy thought we were going home, but no, more time to ruck so we skipped around the other way past 3 Doors Down and made our way to the reservoir.

    Flyboy thought we were going to exit by Swoops house and drop him off but nope, YHC zigged when Flyboy was ready to zag and we swung past Sunny Ds and up the hill to Rudy’s. And timmme

  • The Inmates are running the Asylum

    4 Inmates of the asylum that is the Ecoff Elementary jungle gym, got together for another edition of Pull-ups and Dips. Here’s how it transpired.

    Start with the usual stretches, then Pool Boy led some arm circles and taint ticklers. Then some Hollow Rocks.

    Ladders
    We paired up and took turns doing a pull up ladder, then repeated with a Dip Ladder.

    Finished up with a set of max reps Pull-ups, then Dips.

    No soap was dropped in the asylum.

    Great to have State Farm and Boberry join us for the extra credit before State Farm’s SMACKTALK Beatdown!

  • Behind Enemy Lines

    An unexpected Tuesday ruck culminated late Monday night through text. Whatever it takes to get people out seemed to be the theme.

    When I arrived, I couldn’t help but notice the undercurrents of tension. Little did I know that this was actually a recon mission for Flyboy’s ongoing grudge against New Market. I’m not even sure they’re aware. In his words, “I’m behind enemy lines.”Fandango seemed slightly jealous and the other side of Hull St remained neutral. I’m not sure what’s going on between RoundTrey and New Market, but everytime I’m with Flyboy, the tension seems to rise. I hope they come to terms fast.

    All joking aside, spirits were high and we were off, discussion topics were all over the place this morning; from Satans Hills deceptive elevation, to past extreme F3 workouts and our inspiring F3 brothers. It quickly transitioned to mother in laws, to how many kids is too many kids, to the US’s enormous defense budget, to a Rudy Q getting lost in NM, to how palatial NM is compared to RT, etc. But most importantly, we concluded that walking in the woods at night is scary and that John Denver is full of… well you know. All in all we covered about 2.5 miles, always a nice way to start the day.

    Thanks for coming out and supporting YHCs ailing back on a random Tuesday morning. I seem to learn something new everytime I’m out. Until next time.

  • Rain Run

    Doozy and Bullseye, 4 flat miles. Around James River High, through the woods to River Downs. Out and back.

  • Spring Cleaning: Pax Edition

    Springtime at RounTrey means two things: airborne pollen and questionable life choices. Alamo brought both in heavy doses. The PAX were serenaded by classics such as “Bodies Hit the Floor” while their bodies… hit the floor.

    Warmerama: side straddle hops, arm circles, imperial walkers, don quixotes, Alabama prom dates

    COP 1 (Musicerama): “Thunderstruck”- holding plank throughout. Merkin each time for thunder or thunderstruck

    “Bring sally up”, – start in seated crouch , go up each time “bring sally up”

    “Bodies hit the floor” – side straddle hops then burpee when “bodies hit the floor”

    COP 2: Mosey to tunnel. 20 x donkey kicks. Entire pax feet on wall holds it, last person does 5 world war twos, runs to the front.

    COP 3: Eye of the storm- 3 circuits. Corner 1- 10 american hammers double count; corner 2- 20 lbcs; corner 3 (top of hill) 30 jump squats. 3 burpees each time pax arrives at the “eye”

    COP 4: murder merkins (credit to Mudslide). start at one end of parking lot , do 1 murder merkin, burpee, shoulder tap, merkin, shoulder tap, merkin, knee tap, merkin, knee tap, merkin, ankle tap, merkin, ankle tap, merkin, toe tap, merkin, toe tap, merkin, mike tyson, merkin up. Run to other end of parking lot, 6 lbcs, in decreasing order

    Announcements: Century coming up on May 2nd- teams still available.

    Prayer requests: Kids going back to school, Dumar’s father as he recovers from surgery

  • Part 2 at Rock and Roll

    Yes one of my really quick turnarounds, minus the shirt cause I was literally on fire still after the run. 7 brave souls came out on a pollen filled, warm Saturday morning to see what I had in store. LET’S GO!!!

    A little yoga stretch, then into WARMARAMMA(SSHs, Imperial Walkers, Copperhead squats, Zombie Kicks, Merkins, Alabama Prom Dates, LBCs). After that….mosey over to the bars and other equipment for a pull-up, dips, with the tracker doing 20 plank jacks before the switch. There’s a way to do dips will show in the future after that, out of the woods to the lot for a classic

    Dora time….yet with a twist. 100 Merkins(50 regular, 50 wide), 200 squats(100 jump, 100 Hindu), 300 abs(150 double count mountain climbers, 150 double count flutters). After that feast, over to the big field for animal movements. 3 styles: bear crawl, crab walks, murder bunnies) 3 rounds, 10 reps each. We went pretty far then next was a quick triple check: Wall sits, deckine Merkins, run down and up. Over to the nearby lot for 4 corners: WW2s, Merkins, LBCs, flutters double count moves picked by others turn over to an area near the dog park for one final thing.

    Hindu push-ups with lunges. The idea to finish things out start with 1, lungevto every other post then increase till we get to 10. You hit 6 and so and they get harder. We finished out, back to the flag for numbers, names announcements and prayer led by YHC to close the day. Next week a few of us will not be there: Rodeo Clown and Posh have a huge ruck plus you have Cha Cha, myself and thousands of others down at Monument Ave. The farmers market is back: it is definitely bigger more new vendors: lobster rolls, arepas, smoothies, Java Joes plus next to it a doughnut truck (yes doughnut truck). There was cheese vendor places offering samples to try I believe Broadway and others taking the Q so come out, give them love then go afterwards to chill and enjoy. See you in 2 weeks I think I may bring broga before Rock and Roll back soon

  • Rucking and running

    This morning, you had Rodeo Clown on his ruck getting ready for the big one next week, a little later. I came up starting my run getting ready for next week. Posh came up later to join me for a lap. Rodeo Clown was finished, I looked at the time and saw that I only had a few minutes left. The last lap I cut the distance a little short still 4.1 miles, ready for next week. After about 2 minutes, it was time for….