Tag: #SOJ

  • OCR style at Dogpile

    Yesterday I saw both RNR and Dogpile open which one did I want? I want to have RNR when the tour hits so I went with Dogpile. I am wanting to lead Qs more the question ask yourself: what’s the difference between laying a Q versus being a part of it? The only one to me: I lead and choose what we do and how to attack things. I get to enjoy it just as much as others do .

    8 came out (half of that was from the SOJ side). At 6, we took off and near the tower there were things not normally seen. What did I have in store today. The usual warm up SSHs, Jazzercise(if Nancy is there, add them) Imperial Walkers, DMHs, Merkins, LBCs, a little stretching to get things going. Let the fun begin….. Battle Ropes, bands, slam ball, stairs, jump ropes, a 45 Pound weight for farmers carries, a tire (yes a tire) for tire burpees and slams. Battle ropes for waves, bands for Merkins, squats, deadlifts, jump rope a speed one and a second for strength and power. Use the stairs for run ups then a set of decline Merkins first time around, second time carry the slam ball up and down.

    Onto the field next, for backward tire tosses and side throws. As a group, the first round each person tossed it till the end, then back down. Second round, one toss left and right side down and back. Getting closer to the end… Pit the great in an easy spot for me to grab, back to the flag for a little broga, close things out numbers, names announcements and prayer led by YHC to call it a morning

    Thoughts…. Enjoy Dogpile the potential of what you can train there and do is insane. Next time I have a few things look for my name, come on down. Nancy recently went to VA Beach for a workout that’s where I saw F3, the first time they trained on the beach at the 36th Avenue park. My goal before summer ends, road trip Saturday either to Mt Trashmore for a workout where the possibilities are endless or the beach to where I found F3. If anyone wants to come, let me know no date yet. 2 weeks Muddy Dash Virginia Motorsports Park 5k mud and obstacles should be fun all for now. Reach out if need anything see you next time

  • Jaunt to the James

    Ruckhenge was swarmed by an enthusiastic dozen SOJ brothers and the PAX was launched into a speed ruck by YHC with nary a log or sandbag in sight – just a goal to reach the James and swap interesting life stories. The PAX covered 3.4 miles with a respectable altitude difference. T Claps to Armadillo making it back out for the second time in his first week! Yours AYE! ~DTH

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – lifted up David in recovery

    Announcements (SEE SLACK!)

  • Tourists Welcome… Regret Included

    Four PAX assembled at Goyne Park for another installment of The Bermuda Triangle. The lineup consisted of one Bermuda regular, one former regular making a triumphant return, and two Summer Tour tourists, who apparently looked at today’s tour stop and thought, “How bad could it be?”

    We kicked things off with a mosey to the school entrance for the usual Warmarama, complete with a few Hoe Downs to shake the rust loose.

    From there, we took the unnecessarily long route around the school to the playground. Why take the short way when extra mileage is free? YHC realized pull-ups and dips have quietly disappeared from Bermuda workouts lately. That’s the kind of mission drift we simply can’t allow.

    At the playground:

    – Pull-up pyramid: 1-2-3-4-5-4-3-2-1. While your partner was hanging from the bar questioning life choices, you were knocking out squats.

    – Dip pyramid: 8-9-10-11-12-11-10-9-8. Waiting your turn meant Imperial Walkers, because standing around is highly discouraged.

    Next stop: the bus loop for a pair of Four Corners.- Round 1: 10 double-count Mountain Climbers at every corner.- Round 2: 10 Plank Jacks and 10 Jump Squats at every corner, just in case anyone’s legs were feeling optimistic.

    On the way back we made our annual (okay, weekly) pilgrimage through Chaplain’s Pole Alley, completing 40+ Polesmokers—one for every AO on this year’s Summer Tour. Consider it our official passport stamp.

    Back at the yoga mat, YHC decided everyone’s core hadn’t suffered nearly enough:- Tater’s Irish Clovers- Flutter Kicks- Hip Circles- Arnold Fondas (each leg)- V-Ups- American Hammers- Oblique LBCs- DTH’s Protractor

    The Protractor nearly sparked a revolt. Oddly enough, nobody objected to the extra core work. The real issue was the unexpected requirement to perform geometry before 6:30 a.m.

    A final mosey brought us back to the flag with no one left behind, although a few abdominal muscles may have filed missing person reports.

    Announcements:- Summer Tour is in full swing. Keep posting and collecting those AOs.- Homegrown Half Marathon / 10K Ruck is August 1.

    Thanks to Posh for returning home for a visit, and to Boberry and EF Hutton for dropping in. Bermuda may not have the biggest attendance, but we continue to provide premium suffering in a small-group setting.

  • Full Body Workout

    Three HIMs arrived at the Old Hundred this morning ready to pump some iron. YHC planned the concept of a full body workout. Here’s how I recall it happening.

    Mosey to get started followed by stretching to loosen up. The goal was a full body workout a beatdown. Each evolution was two sets of each, 20 reps of each.

    First Evolution: Overhead press, skull crushers, 21s

    Second Evolution: Teapots, bench press, Purple Rains

    Third Evolution: American Hammers, WWIIIs, Planks

    Fourth Evolution: Swings, Squats, Romanian Deadlifts

    Fifth Evolution: Calf Raises, Single Leg Deadlifts

    COT: names, numbers. Check Slack for announcements. Prayers for each other and the Pax.

    Full body workout complete. Honored to lead.

  • Orthopedic Audible

    Fresh off Team USA’s crushing 4-1 loss to Belgium, nine PAX gathered expecting a spirited game of Ultimate Football. Unfortunately, before the first snap could be taken, YHC was met with an orthopedic mutiny. Four PAX, citing a dangerous combination of missing cleats, questionable knees, and a strong desire to avoid becoming NOS’s next orthopedic consult, declined to participate. With the rebellion complete and democracy having apparently prevailed, YHC called an audible and led the PAX to the center pavilion for a beatdown instead.

    COP 1 – Eye of the Storm

    Run to each corner and back to the pavilion, completing 5 burpees after each return.

    • Corner 1: 30 Double-Tap Shoulder Taps (2-count)
    • Corner 2: 40 Side Straddle Hops
    • Corner 3: 50 Jump Squats
    • Corner 4: 60 Monkey Humpers

    COP 2 – 11s

    Between the pavilion and the end of the field:

    • Pickle Pounders
    • WWII Sit-ups

    COP 3 – Triple Check

    Three-man teams:

    • One PAX ran to the baseball backstop and back.
    • One PAX performed Step-Ups.
    • One PAX performed Incline Merkins.

    A little friendly competition ensued, with the two losing teams earning 15 burpees.

    Paid the toll back with:20 Decline Merkins, 20 Dips

    Finished with a little Mary, holding plank while each PAX called and completed 10 reps of the exercise of his choice.

    Announcements

    • DTH’s Poker Night – Friday evening
    • Home Run Derby at No Toll (meet at the baseball fields at Robious—not Huguenot Park!)
    • Homegrown Half – August 1

    Prayer Requests

    Please keep Doozy and the family and friends of Bruce in your prayers following Bruce’s recent passing.

    F3 is more than workouts. We’re here to shoulder burdens in times of sorrow and celebrate life’s victories together. That’s what this brotherhood is all about.

  • Sizzling CSAUP Postal-HIM’s

    A pair of diehard NOS heavy-weight ruckers embraced the absolute CSAUP-suck to hit the molten streets of Bon Air for a 4.5+ mile ruck delivering HUNDREDS of F3 invites into every mailbox between the Ruckhenge AO and the Bon Air Community Association pool, and also planted fliers onto all the windscreens of the BACA pool and the Planet Fitness / Trader Joes lots. Was it ridiculously hot and exhausting? YES. But if these sacrificial efforts bring just one more Sad Clown into the F3 brotherhood, then it was ALL worth it! Massive T-claps to L Woods to take YHC’s little mailbox drop idea and put it into ACTION by actually creating and ordering the fliers. Absolute HIM! Let’s be on the lookout for some FNG’s this week! Yours AYE! ~DTH

  • 55 and still….

    I better get this in before I start cooking and get into the Friday streaming night (right now we have Devil May Cry 2, Mating Season and Pop Culture Jeopardy). Tomorrow it’s Daredevil Season 2 and One Piece). Since we have HBO Max, we have never seen the Game of Thrones arc plus Spider Noir on Prime plus a bunch of other stuff on Netflix and others we will in time watch. So today…9 came out to celebrate my 55th. Did I do the thing of everything being 55 reps(not even close).

    it was a short warm up cause of the workout was massive. SSHs, Dead Man Hangs Arm circles, things to help get the body loosen up. Then it was showtime….100 reps to start drop each round by 10 you had a variety of choices at 10, a little run to the strip sign then back. Next time you start at 10 yet you switched that up(choices were Mike Tyson’s, Merkins or I like to call them Aussie Rows, burpees or 1 Khaotic Merkin). We were able to complete 2 full rounds not easy then a little broga to stretch things out. Close things out with numbers, names, announcements prayer led by YHC .

    Tomorrow…. Convergence at Gridiron DTH wants to do 250 Merkins before the main event. Sure but I think there’s a way you can accomplish that plus make it unique. How many colonies/states did we have to start(13)? Each round works be 19 Merkins and add 1 burpees(247 Merkins then final 3 make them unique) I will post the group and workout on a different post. See you tomorrow!!!

  • Celebrating World Cup Wonder at the Woodshed

    The temperature wasn’t too bad (the humidity was another story), but FIFA fever was abound at the Woodshed on this Wednesday morning in June. As such, Snooki saw fit to utilize the soccer pitch to celebrate the U.S. team’s forthcoming game against Bosnia-Herzegovina with five members of F3 Nation. A standard Woodshed mosey (down to the end of the new neighborhood extension cul-de-sac and back to the clubhouse) and a standard Woodshed warm-up started us off before sauntering over to the soccer field.

    Line drills on the soccer field saw the PAX do lunges to quarter field, bear crawl to midfield, high knees to three-quarter field, and sprint to end line, with increasing burpees at each line marker (2, 4, 6, 8) and jogging back to the starting line. A second round of line drills repeated the procedures with Murkins and firecrackers at each line marker (1, 2, 3, 4 of each) at each line marker. Before leaving the pitch, the PAX did a quick four corners around it, with LBCs, American hammers, Freddie Mercuries, and box cutters at the corners (20/each).

    Closing the workout was a modified triple check, with groups rotating between A) a run to the playground’s picnic tables with 10 dips mixed in, B) cycles of bicep curls, overhead presses, and bent-over rows, and C) oblique dips (each side) and chest presses.

    ANNOUNCEMENTS: There is an upcoming Convergence at Gridiron (Pouncey Tract Park) on Saturday, July 4th at 7 am. A breakfast cookout will follow the workout. Summer tour continues; check Slack for locations.

    PRAYERS: To Globetrotter for his continued recovery and to all other members of F3 Nation dealing with cancer in some way, shape, or form. To all of our kids and families, especially in this drought and heat wave and with the holiday weekend (fireworks, etc.) forthcoming.

  • Stars, Stripes & Tow Straps

    With America’s 250th birthday just days away, Team USA fresh off a 2-0 win over Bosnia, and Richmond trapped in a brutal heat wave, YHC decided the obvious course of action was to grab a handful of tow straps and make everyone’s morning significantly worse. Credit goes to Machine Head for inspiring today’s tow-strap beatdown with his outstanding rope Q a few weeks back, and to DTH for bringing the tug-of-war.

    Warm-Up

    • Side Straddle Hops
    • Ukrainian Soldiers
    • Imperial Squat Walkers
    • Cherry Pickers
    • Copperhead Squats
    • Merkins
    • Shoulder Taps
    • LBCs
    • Alabama Prom Dates

    The THANG

    COP 1 – Tow Strap Resistance Challenge

    PAX split into teams of three, with two teams of four rotating the extra man.

    Round 1 – Forward Resistance Pull

    • One PAX worked toward the goal line while teammates on each end of the tow strap provided resistance.
    • Stops at the 20-yard line, 40-yard line, and goal line:
      • 10 Merkins at each stop.
    • Rotating fourth man completed a bear crawl before rotating back into the team.

    Round 2 – Lateral Resistance Shuffle

    • Same resistance setup.
    • Stops at the 20-yard line, 40-yard line, and goal line:
      • 5 Burpees at each stop.
    • Rotating fourth man ran alongside before rotating back in.

    Round 3 – Bernie Resistance Pull

    • Same resistance setup.
    • Stops at the 20-yard line, 40-yard line, and goal line:
      • 10 Side Straddle Hops at each stop.

    COP 2 – Tug of War

    Best two out of three using the tow straps. Winning teams earned the right to call the next exercise and rep count.

    COP 3 – Elevens

    From the 20-yard line and back.

    • Two-Count Mountain Climbers
    • Shoulder Taps

    Mosey back to the flag and finish with a one-minute plank.

    Announcements

    • Saturday, July 4: Independence Day Convergence at Gridiron, followed by a July 4th cookout at Machismo’s house.
    • Sunday: Family-friendly, off-the-books ruck at Ruckhenge. Launch at 3:00 PM.

    Prayer Requests

    • Prayers for Doozy’s friend’s family as they begin another round in their battle with lung cancer.
    • Praise for the privilege of living in this incredible country and for the freedoms we enjoy as we celebrate America’s 250th anniversary.

  • Not It

    Despite the end of Boy of Summer, 4 HIMS arrived at Timberwolf eager to continue the school yard games. YHC planned to take us back to the glory days with Tag and Sharks & Minnows. Unfortunately, too many brethren succumbed to the fartsack and we lacked the numbers. Undeterred by the snoozing comrades, we regrouped and put in some work. Here’s what went down:

    Mosey to the track and brief warm up.

    Jog the curves, sprint the straightaways. At the start of the next curve, pause for an exercise rotating the leader.

    Completed 2.5 Miles with various merkins, WWIIs, Squats, Freddys, Imperial Walkers, Never Surrenders, and similar ways to get the blood flowing.

    Ended with a COT. Prayers for Cookie’s friend and Fandango’s family. Convergence at Gridiron Saturday (Text Heist for a headcount). Ended in prayer.

    Not the workout we wanted, but the workout we needed. An honor to lead!