Tag: #SOJ

  • HB WOD: The Calm Before the Storm

    An enthusiastic group of 9 assembled for the latest edition of Huge Bells. The skies looked ominous; but the fellas were ready to put in some work. Here is a brief summary for your viewing pleasure:

    Grab the KBells for a Slaughter Start on the grassy knoll. Bear Crawl up hill, overhead carries on the flat sections, regular mosey downhill.

    Warm-Up in the parking lot: Mario Jumps, Karoake (x2), Minecraft Walk, Butt Kicks, Bernie Mummy Kicks, Side Shuffles, BOC’s.

    Mosey to the Amphitheater area for Exercise One: KBell Wall of Death
    5 rounds of 20 Wall World II Sit ups, People’s Chair Upright Row, Wallabama Prom Dates (with Kbell), One Legged Shoulder Presses, People’s Curls, run to the abandoned school and back.

    Back towards the flag mixing in a couple exercises: Around the Worlds, Reverse Arm Curls, Bernie with High Hold, Lunge Walk.

    Numbers/Names/Announcements/Prayer Requests

    Stag took us out.

    Final Thoughts: Amazing effort by all the PAX this morning! By the end we were all swole and ready for the F3 Calendar photo shoot. Well deserved cups of coffee were provided by Snuff. Good luck to NTB as he starts his new job – just smile and nod!

    SYITG

  • Two by Two

    Today is a special day and I was happy to see 7 HIMS make it out for a beat down. Today is the second birthday of my twins and to celebrate them, I added a small twin theme to the workout. Without my twins, it’s unclear if I would have found F3. I just so happen to choose DTH as my pediatrician and everything else was history. Ya’ll know he recruits at work and glad he kept after me. Sorry he was unable to make it today but Chaplain was present just like at my first beat down at the Crossing almost two years ago.

    Here’s how it went down this morning: Mosey to the single basketball court for the warmup which included side shuffle, karaoke, super mario jumps, reverse mummies, bear crawl, SSH, merkins, Alabama prom dates, and some light stretching.

    Moseyed through the park to the middle parking lot for a 11 with a twin twist: WW2s and double count lunges across the parking lot, stopping in the middle for two burpees at each pass.

    Then moseyed around the walking trail to the next small parking lot for a mini gauntlet with partner: 1st round – partner holds plank, other partner does 22 merkins, then switch; 2nd round – partner holds Al Gore, other partner does 22 squats, then switch; 3rd round – partner holds calf raise, other partner does flutter kicks, then switch; 4th round – partner holds low plank, other partner does CDD

    Mosey to nature center parking lot for a small ladder: 5, 10, 15, 20 4 count mountain climbers and double count American Hammers – 2 burpees at the end

    Next mosey to next parking lot for a Dora: 200 double count toe taps, 200 squats, 200 calf raises, and 200 LBCs

    Indigenous peoples run back to the flag with last person stopping for 2 squats.

    Held plank for last two minutes.

    Announcements: check slack, various 5ks coming up

    Prayers: Big Rigs Family, Deep Dish’s friend in hospital, and Cha Cha’s sister in law who lost a loved one

    Pleasure to lead you guys. Thanks for challenging me to lead this morning Chaplain.

  • Rucking and rolling

    5 HIMS came out early before the light for some morning wood. Big Rig was already out getting miles in but decided to stop and join us. We covered 2.76 miles around the park including a short detour through the woods. Good conversation was had including talk about concussions, bunions and shoes, grow ruck, and work. The more I hear about grow ruck the more I become curious. Don’t think I can swing this fall but maybe in the future. It doesn’t sound like anyone other than DTH and L Woods wants a round two with that. Respect to them. Privilege to lead you fellas this morning.

  • Kettlebell Coup d’État

    The morning began under the capable command of Purple Rain, who kicked things off with good intentions and a kettlebell in hand. However, as often happens in the wild world of F3 leadership dynamics, things quickly devolved into a Hot Potato situation.

    At that moment a decision had to be made.

    Leadership vacuum detected.

    Mission clarity required.

    Hostile takeover initiated.

    Ponch assumed command.

    The plan was simple: pain with purpose, kettlebells with cardio, and just enough running to keep everyone honest.

    The Thang

    Circuit style beatdown with several rounds of the following:

    • Kettlebell Swings

    ➡ Run 50m

    • SSH x30

    ➡ Run 50m

    • Kettlebell Squats

    ➡ Run 50m

    • Kettlebell Skull Crushers

    ➡ Run 50m

    • Mountain Climbers x50

    • Kettlebell Thrusters

    ➡ Run 50m

    Then, in a moment of innovation (or delirium), a new F3 exercise was born:

    The Gloria Estefans (Thanks Nancy)

    In honor of the Queen of Miami herself:

    3-count cadence:

    • Shuffle 2-3 feet one direction

    • Touch the ground

    • Shuffle 2-3 feet the other direction

    • Touch the ground

    Side-to-side rhythm that makes your legs question their life decisions.

    Think Latin dance meets defensive slide meets regret.

    Several rounds later the PAX were properly butt-hurt.

    Complaints were voiced.

    But sometimes leadership requires making the tough calls.

    And sometimes that call is:

    “No, we are not passing the Q like a hot potato. We’re finishing this thing.”

    Mission accomplished.

    Everyone survived.

    COT

    Gratitude for the ability to push ourselves together before the sun comes up.

    And a reminder:

    When leadership falters…

    Sometimes a Ponch-style takeover is exactly what the mission requires.

    SYITG

  • Friday the 13th

    10 grown-boys came out to Satan’s Hill this morning and got after it! Here’s what went down…

    WARMARAMA – Moseyed to the bottom of the hill and back. Stretched out, gave the mission and got into it.

    COP #1 – Build a Beast…ish

    • Run to marker #1, perform (6) merkins and run back
    • Run to marker #2, perform (6) merkins and run back
    • Run to top of the hill, perform (6) merkins and run back
    • Run to marker #1, perform (6) Squats and run back
    • Run to marker #2, perform (6) Squats and run back
    • Run to top of the hill, perform (6) Squats and run back

    COP #2 – Ring of Fire with Rocks

    • Each PAX member grabbed a rock and we circled up. Everyone took a turn calling out an exercise for the PAX to perform (13) reps.

    COP#3 – Triple Check

    • Pacer: Truck on Satan’s Hill
    • Exercise 1: Curls with coupons
    • Exercise 2: Pullups on the playground

    ANNOUNCEMENTS

    • Fandango’s 2-year on Monday at The Alamo!
    • Alamo 3-year on Monday, 3/30…bring out FNG’s to be eligible for a prize from Heist!

    PRAYERS/WINS

    • WIN: Wildcat’s new treatment is going well!
    • PRAYER: Folks near ODU after the shooting yesterday

    Thanks for allowing me to lead, Fellas! Great to see everyone after having fart-sacked for the last couple months.

  • Care Bears Ripping Discs

    10 men came together at the Forge for some fun with discs and burpees.

    The Thang

    Pledge, run around the parking lot, warm up with SSH, Good Mornings, Michael Phelps

    Indian Run down to the court for a round of care bear square with 25 burpees, 25 merkins, 25 squats, and 25 BBS

    Then to the football field in pairs with one PAX throwing a disc as far as he could while the other PAX did 3 exercises per every 10 yards on the way back after retrieving the discs including: hand release merkins, squats, and burpees.

    Weaving Indian Run back to the flag for Chumba Wumba Burpees

    Q Tip: Listening is a key leadership principle: “Tell me more”, repeating the last word, and repeating back the words said are effective ways to improve the skill.

  • Pools will be open soon

    Finally had some warm temps for the Bermuda Triangle. That meant that Pool Boy came out of hibernation. Here’s a brief description of what the attack dog that YHC fought off while doing Freddie Mercuries witnessed.

    Mosey to the front of the school for the standard warmarama, with some commandos to finish.

    Mosey to the side of the school for some Penguins and Double Clutch Pole Dancers

    Mosey back to the disc golf parking lot for 4 corners with jump squats.

    Mosey lap around the track then back to the front of the school for another 4 corners with oblique LBCs

    Plank for 1 minute +

    Mosey to Taco Truck Hill for Sevens with Double Count Reverse Lunges, Bernie up the Hill and Quadruple Count Freddie Mercuries

    Back to the parking lot for Eye of the Storm

    10 Double Count Shoulder Taps in the Eye

    10 Merkins at each corner.

    Great to have Pool Boy back out in the Gloom.

    We had plenty to pray for

  • Pull Ups and Dips are Back!

    Pool Boy and Big Rig were back at Ecoff Elementary for the first pull up and dip session since the bars froze! Now that everything has thawed out, it should be a regular occurrence again.

  • Just Another Workout

    Seven HIMs gathered at The Old Hundred this morning for just another workout. Not a beatdown, but also not nothing. Heres how it happened:

    Short mosey to get the blood pumping followed by the normal warm ups (SSH, Ukrainian Soldiers, The Big Herm, etc.).

    Slowsey to basketball courts at the back of the school for some 11s split between WWIIIs and squat thrusters.

    Circle up and have a Pax member call an exercise for the group while he runs across the playground and back. Rotate through the circle twice.

    Four Corners with curls, squats, overhead press, and calf raises.

    Slowsey back to the start. 2 minutes left, do skull crushers or curls until time.

    COT: names, numbers. Announcements: Nancy Lopez 5K on April 11, check Slack for details. Q sheet is a little empty; show it some love. Prayers for Wildcat this week.

    Not a beatdown, but a solid workout to start the day. Thankful for you gents and the opportunity to lead.

  • Hoop Dreams

    YHC arrived this morning at NoToll with two slightly deflated basketballs, in honor of March Madness. It became very evident within minutes that none of us were bound for basketball glory, or for those who played in high school, our skills had long since expired. While YHC’s initial thoughts were that a pax of 11 doing freethrows would result in a variety of called out exercises, it instead turned into a brutal session of suicides. While the pax saved some face after shooting from much closer, it’s clear we could all use some more practice. We ended with good old fashioned 11s and a session (to some chagrin) of catch me if you can.

    Warm-o-Rama:

    • Side Straddle Hops
    • Cherry Pickers
    • Don Quixotes
    • Ukrainian Soldiers
    • Copperhead Squats
    • Merkins
    • LBCs
    • Freddy Mercuries
    • Alabama Prom Dates

    The Thang:

    COP 1: Free throw line shots: PAX took turns shooting while the rest planked. Miss = group suicides (quarter, half, three-quarter, full court).

    COP 2: Split into two teams. Three-shot attempts: first close-up while others did squats. Miss all three-10 burpees. We repeated from the free throw line, this time with side straddle hops.

    COP 3: 11s: Merkins and flutter kicks, traveling cross-court.

    COP 4: Catch Me If You Can: One partner bear crawled while the other ran the perimeter.

      Announcements:

      Breaking Bread- last weekend of this month

      Glow for Galactosemia April 11

      GrowRuck September 25