Tag: #SOJ

  • That’s an expensive poop!

    5 grown-boys ran around a parking lot this morning at Timberwolf. YHC made a promise last night that we wouldn’t get all wet so here’s what went down…

    WARAMARA – Moseyed to the bus loop to stretch out. SSH’s, DMH, Touch Your Toes, Imperial Walkers, Ukrainian Soldiers, Arm Circles.

    COP #1 – 4 Corners (Prostitute Style)

    • Corner #1 – (10) SSH’s
    • Corner #2 – (20) Ball Dippers
    • Corner #3 – (30) Plank Jacks
    • Corner #4 – (40) Imperial Squat Walkers
    • 20 count and a quick Ring of Fire (Legs)

    COP #2 – 11’s, Run to the end of the bus loop

    • Spot #1 – Incline Merkins on the curb
    • Spot #2 – Decline Merkins on the curb
    • 20 count with a quick Ring of Fire (Chest)

    COP #3 – Quintuple Check

    • Runner to the far end of the parkin lot and back
    • Station #1 – (2 PAX) Dips on the picnic tables
    • Station #2 – (2 PAX) Step Ups on the picnic tables

    Moseyed back to the flag for a few extra squats and Bobby Hurley’s. Shoutout to Dicky V!

    ANNOUNCEMENTS

    • CFP Bracket Challenge – Check Slack and send brackets to Rudy and/or Futon
    • GO IRISH!!!

    PRAYERS

    • Hermey – Doctor appointment next week
    • Wildcat – Wife having a procedure tomorrow
    • Rudy – Family stuff

    Great work out there today, Boys! Proud to lead/know y’all.

  • The Swift Freak Show

    YHC’s Marathon Training Plan started on Monday, and on today’s menu was half mile intervals. Here’s the workout.

    Half mile conversational pace Warmup

    Half mile 7:30 per mile pace (5k pace) then Half mile 8:45 pace (Half marathon pace) Repeat 3 times

    Half mile conversational pace Cool down

    Our watches showed varied results, but good workout with Boberry

    Frozen Triangle coming on Super Bowl Saturday

  • The Last Non-Holiday MOT of the Year!

    Warm weather brought the runners but nay a route in sight. Nothing to fret, YHC and Doozy scrambled something together that gave everyone a good workout.

    We headed down Mt Midlo, beside the pond, and into the Midlo Mines Park to get our first mile in. We followed the trails into The Grove and left the neighborhood up the big hill that dropped us on Coalfield Rd.

    After that, every man for himself back to the flag. We all got somewhere between 4 & 5 miles, then called it a day with the Numberama, Namerama & Share+Prayer to close us out.

  • fudge packing nut sacks

    Seven gloom warriors got up a little earlier than usual and freshened up with the hottest new holiday cologne, Eau De Tryhard. Here were the highlights and hilarities:

    The THANG:   Welcome back to Rodeo Clown for the ruck portion of our Ruckhenge time together, and nice to have Bromance step up to the plate and join the fun. 0500 hit and PAX did a warm up latecomers loop around the parking lot, returning to the Taco to collect Sandy (60# sandbag). Instructions provided to share Sandy around the PAX for the duration of the ruck – Purple Rain had first honors and made it look light. Marched over to Buford Road Pharmacy and did a brief Welcome, Disclaimer, and x10 Squats IC to “warm-up”. Sable did those squats under 100 pounds total, and his grunts of pleasure made us all feel a little warmer somehow… PAX ambled around some neighborhoods and made it back across to Larus Park for a loop on the trails, getting a total of 3 miles in. Well done all! 

    After COT, Coffeerama at Einstein was packed with humor and deep thoughts. DTH shared a delicious holiday Fudge (thanks to Katniss’s M), and jokes about fudge abounded. Then Rodeo Clown slapped his nut sack down on the table top, ie, he doled out beautifully wrapped baggies of home made Bourbon Espresso Pecans. And then Doublemint regaled us about his serving as a JAG with the National Guard is like being the Shaft of the spear (the tip being the guys going into combat). Sooo you get the picture – fudge packing, nut sacks, and a big shaft… In an effort to discuss the Q Source, Purple Rain shared he had some pillow talk with his M last night reading from the Q Source to his wife. Her reaction was “what propaganda is this?!” The PAX moved on to discuss the topic of Exhortation – concluding that leading by example and investing time listening to someone’s story is what positions you to exhort a brother in love. Awesome time with awesome brothers – heart is full! Yours AYE! ~DTH

  • Hermey made me late!

    7 HIMS showed up to the Green Mile today to an empty Q sheet, but YHC felt compelled to step up to the plate for an impromptu beatdown. Thanks to the Amelia fellas for showing up today and almost outnumbering the SOJ crew. Took off for a warmup mosey at 0530 when Dumar comes flying in the parking lot with a half-dressed Hermey apparently. Lesson learned – If you give Hermey a ride, he will start off in just his man thong and will add appropriate layers on the drive. Circled back to grab the 6 and continued on for the following:

    Warmup: SSH, Deadman hang, Ukranian Soldiers, Copperhead Squats, Merkins, Fudds Wife, Wilsons Wife

    COP 1: Moseyed down the parking lot a bit for the Parking Spots MILE – PAX members picked a parking spot that lines up with 3 additional spots going across the parking lot. Parking Spot 1 for M – Merkins x 10, Bear Crawl to Parking Spot 2 for I – Inch Worms across the spot, Bear Crawl to Parking Spot 3 for L – Lateral Toe Touches x 10 each side, Bear Crawl to Parking Spot 4 for E – Energized Lunges (Lunge with a jump up at the end), Bernie back to the start and repeat x 5

    COP 2: Moseyed to the bus loop for an indigenous style “run” – PAX members line up and started off performing flutter kicks while PAX member in the back performs Broad Jump Burpees to the front of the line. Hermey and his man thong were very impressed with the young gun – Dr Scholl’s. broad jump burpees. YHC took offense and stepped his form up! 2nd round PAX switched to WWIIs, 3rd round PAX switched to LBCs.

    COP 3: Moseyed to picnic benches for a triple check with Decline Merkins, Step Ups and runner to the parking lot and back

    COP 4: Moseyed to the front of the school for a Build a Bank – PAX members banked 250 Crunchy Frogs with 1 runner circling around the loop and back. 2nd round 500 Squats, 3rd round 3 count arm circles x 250.

    Time called, Numbers, Names, Announcements (None mentioned), Prayer Requests (Safe travels over holidays, prayers for the less fortunate during this time of year, prayers for 2nd grader at Swift Creek ES that lost her life last week and prayers for the fellow that lost his lift after being struck by a car in Winterfield Crossing last week).

    Fellas, it was a pleasure to lead and look forward to combining SOJs finest with Amelia’s finest in the future. Hardywood is going to share the RVA Q sheet and get the Amelia boys to come kick our asses too! Have a blessed day!

  • Pull Ups With a Side of Dips For One

    With all the other Pull Up Enthusiasts out for the day, I was a one man wolf PAX. That didn’t keep me down, I just pulled myself up.


    Warmarama on the walk over to the jungle gym, with huggers and arm circles. Then got into it.


    Hollow Rocks 3 sets of 10
    Concentrated on creating as much space as possible between myself and the bar when rocking backwards, and use my legs to drive myself backwards. Really trying to get closer to a muscle up.


    EMOMs (every minute on the minute)
    5 sets of 5 band assisted perfect form (full lockout at bottom) pull ups couldn’t finish the last set.
    5 sets of 5-8 full body dips


    Max Reps to failure
    Add extra band and Max out
    1st set I made it to 10, then 5, then 2
    Did the same with dips, but can’t remember the rep counts.


    Mosey back to the flag

  • Always Better Late Than Never

    I was starting to think I’d be a one man wolf PAX when 531 rolled around and there was no one to be seen. But thankfully at 532 the headlights of Broadway appeared at the Ecoff entrance and we were a 2 man wolf PAX. So we didn’t waste anytime and got started.


    Mosey lap around the parking lot, followed by a brief warmarama.
    SSH, Imperial Walkers, Don Quyotes.


    Mosey over to the pavilion for the Thang.
    COP 1

    Take turns alternating Double Cindy Farmer’s Carry to the tree and back, while the other performs ab exercises. Each would do 3 laps and the exercises were
    Oblique LBCs
    Heel Touchers
    Polesmokers


    COP 2
    Super Squats (Squat Super Set with 5-10 seconds rest  between each sub set)
    6, 12, 25
    6 Double Clutch Goblet Squats w Cindy
    12 Regular Goblet Squats
    25 Jump Squats
    3 Super Sets with about 3 minutes between each Super Set
    Finish with some stretching, then mosey back to the flag.

    This was a mix of old and and new, as I haven’t done the farmer’s carries in awhile, and the 6, 12, 25 workout has recently turned into a favorite of mine.


    I was definitely grateful Broadway didn’t end up fart sacking this morning. A late fellow PAX is always better than one that doesn’t make it. Especially when he was the only other PAX to post that morning.

  • Woodsman VQ: 2nd attempt

    Woodsman VQ

    16 HIMs joined the Woodsman for his long overdue VQ in the elements. It was cold, wet, and raining, all of which we conquered. The fun began with a mosey down the main street with two stops for 4 burpees (just for Dumar) and then back to the clubhouse lot for the circle up. The F3 mission statement and 5 core principles were then stated for the PAX.  

    Warmarama: 

    – SS hops x 10 

    – Don Qs x 10 (with a poor cadence)

    – Ukranian soldiers x 10 (also with a poor cadence)

    – Dead man hang -> R & L -> Cherry pickers x 10

    – Merkins x 10 

    – Xs and Os x 10 

    Situation 1:

    Mosey a short way across the lot for the cocaine bear crawl – merkin every other line

    Situation 2:

    Four corners / The U – prostitute style

    – 10 merkins

    – 20 2 count mountain climbers

    – 30 squats

    – 40 Alabama prom dates 

    Futon with the 10 count

    Situation 3:

    Eye of the storm

    – 3 burpees

    – corner 1: 20 merkins, 20 WW2s

    – 3 burpees 

    – corner 2: 30 SS hops, 30 LBCs

    – 3 burpees 

    – corner 3: 40 double count toe taps, 40 pickle pounders

    20 count then a slow mosey 

    Situation 4:

    11 – Mike Tysons -> lunge walk -> heels to heaven

    Circled up and finished with squats until time expired 

    Numbers and names

    Gave thanks to DTH for the initial invite to F3 at my first doctors appointment for my twins about 9 months ago. He hounded me for a few weeks and then I hit the Crossing for the first time. 

    Thanks given to the Pax for their continued daily grind in all elements to improve themselves and challenge each other. You know someone will always be out there putting the work in! 

    Announcements: 

    – Rosie’s 12 days of Christmas at Notoll tomorrow 12/17 – remember your bells and lights and secret Santa gift (if you’re participating)

    – Rudy and Fandango will have a college football playoff pool – check slack for details

    Prayer Requests:

    – Keep the family of a local second grader that passed in your thoughts and prayers

    – Dumar’s sister is having twins today via a C section – prayers all are okay and healthy 

    Took us out in prayer

    Again, thank you guys for the support this morning. I had planned to have my VQ back in July but got injured going through a trial run the weekend prior. F3 has been great for me and I appreciate you all.  

  • Good Wood

    4 Morning Wood Regulars made it out to Rockwood Park for the traditional 2 mile or so paved trail loop.  Boberry went on to get 4 more more miles or so, which put him at close 20k for the morning. All the problems of the world were either solved or forgotten. Well, probably just forgotten. Good times.

  • 2 Runners, and a Solo Rucker

    On a chilly morning, Boberry and myself launched from Rockwood Park for our almost weekly early bird Premature Acceleration run. We took to the hills of Mayfair Estates and ran by the pool that is across the street from Sheetz. Great conversation as always. 6.5 miles before catching up with Chaplain and House Party for Morning Wood. House Party also got a Ruck in before Morning Wood.