Tag: #SOJ

  • Track and Field day

    10 of SOJs finest got some good training in this morning at good ole Timberwolf. 

    5:29:45 am. It’s not Tzatziki (he was there), but twas Don Draper! Alright – off to the basketball court for warmorama. 

    Warmorama: A few laps around the court to get my workout ideas together. Circle up. F3 mission statement/disclaimers, etc. Exercises were: Side Straddle Hops/Abe Vigodas/Wind mills/get on the ground for some flutter kicks/an extra long session of APDs/highschool sit and reach left and right/Rosco’s mom left and right/Wilson’s wife/Fudd’s wife. 

    Off to the track:

    COP 1: Track 11s. Imagine the track as a clock. We started at 3 o’clock with 10 LBCs and 1 squat. Continuing along at 12/9/6 and back to 3. Finished with 10 squats and 1 LBC on lap three of   position 6. Sprint 1/2 lap back to position 3. 20 count from big Herm. Pax needed it. Also, way to go Mudslide who finished first! Damn boy!

    COP 2: Line up along east/west sidelines of field. Sprint 10 yards and back. 1 burpee. 20 yards and back. 2 burpees. Repeato up to 50 yards. 

    Another walking breather to North Endzone. 

    COP #3 Wind sprints! Line up on North endzone. Full 100 yards sprint. Walk back. Repeat total of three times. Atta boy Rudy!

    About 6:02 on the watch. Mosey to tennis courts for a cool down 4 corners/prostitue style. Corner 1: 10x Merkins, Corner 2: 20x squats, Corner 3: 30x SSHs, and Corner 4: 40x groiners*

    So, apparently a groiner is this: https://youtu.be/Ci13plBZgj4

    I thought it was this: https://youtu.be/sPyipzzrjls

    When I got to corner four, everyone was doing what looked like this: https://www.dvidshub.net/video/699153/straight-leg-shuffle

    Oh well. 

    BTTF for some Mudslide Broga

    Announcements:

    1. Chili cookoff at Rountrey clubhouse 3 to 6 pm. Sign up and come. All F3 rva Pax and family welcome. https://tinyurl.com/SOJ-Chili-Fest. About 50 total Pax and family are coming. 
    2. TYA Thanksgiving beatdown at Mary. 7 am thanksgiving day. Be there!
    3. The Bridge. 11/30. Clown car with Hermey and me if interested. We do plan to stop for breakfast on the way back. Likely meet at the Weschester WaWa for pickup (say 6:15 am). Drop off there by 10:30 am.  Information on the Bridge. https://youtu.be/_vO8DgTGyh8?si=vamAaBjVZYfF2DtU

    Prayers for Dax! May he get big and strong!

  • 6, 12, 25 Method

    2 Runners got together at Swift Creek Middle in an effort to get swole. Instead of the normal Run heavy workout at The Graveyard Shift,  this morning’s workout was going to blast those pecs and shoulders. YHC found a workout more designed for weight training and modified it to bodyweight and Coupon exercises. Here’s what it looked like.


    Run 2 laps to warmup, then lots of Side Straddle Hops and Arm Circles.


    6x Tempo Werkins
    12x Decline Merkins
    25x Incline Diamond Merkins


    30x Double Clutch Jump Squats


    6x Depth Charge Merkins
    12x Military Merkins
    25x Coupon Chest Press


    25-30 LBCs


    Run a lap


    6x Tempo Decline Dry Docks
    12x Kneeling Overhead Presses
    25x Carolina Dry Docks


    Run 1/2 lap


    6x Tempo Werkins
    12x Decline Merkins
    25x Incline Diamond Merkins


    30x Double Clutch Jump Squats
    6x Depth Charge Merkins
    12x Military Merkins
    25x Coupon Chest Press


    Finish with one set of Merkins to failure of choice to finish. (This did not take long)

  • Do Negative, and Fail to Succeed

    4 Round Earthers made it to the jungle gym of Ecoff Elementary for the weekly OTB. There was an odd ring around a less than full moon in the sky as we did our pull up and dip training session. Discussion somehow got to the flat earth vs round earth topic, but it wasn’t any kind of debate. The following is a brief description of what may, or may not have happened.

    Hollow Rocks 3 sets of 10

    Toes to Bar 3 sets of 10

    Double pyramid

    Pull ups starting at 1, and Dips starting at 6

    Do More Negative

    Pull up Negatives, Dip Negatives, Jerkin Negatives

    Sometimes you must fail to Succeed

    Jerkins to failure

    Then BttF for the start of The Bermuda Triangle

  • Hump-Day Sexercise

    “The story goes that in the bottom of the ninth inning with two outs, a full count and the tying run on base, Babe Ruth raised his arm and pointed to the center field bleachers. No one believed it, because no one had ever done it before. But the Babe was calling his shot.” – Scott Smalls

    Stories like these are rare and are usually reserved for Hollywood storylines. But every now and again, we get a glimpse of a man who’s willing to put it all on the line. To do what it takes to win at all costs! Opportunities like these are a gift. A gift that gives us a chance to bear witness to this type of confidence, strength and determination. As luck would have it, one of those stories unfolded yesterday as one of our own set out to challenge fate. He goes by many names, but your all know him as Heist.

    If you’re reading this and asking yourself, “Why would this write-up be about Heist if he wasn’t even there?” Lean in, Friend. And I’ll tell you a tale.

    ‘Twas a gloomy Tuesday afternoon. Rain had made its way through the area and clouds had done their best to cover up any sky that wanted to help brighten the day. Daylight savings time had made its presence know which presented an even sleepier feel than folks had grown used to. It’s safe to say that pulling any romance out of the gray and stagnant air seemed impossible. Yet, among us, there was one man that refused to let Mother Nature set the tone. One man that challenged Tuesday’s plan for mediocrity. One man…that would dare to step up to the plate with the chips stacked against him…and call his shot!

    He let a few PAX members know that he wouldn’t be in attendance for Wednesday’s workout at the Green Mile. He’s a staple there so you may be asking yourself…

    “Was he sick?” No, Sir.

    “Was he out of town?” Negative.

    “Did he have plans that he had already committed to?” That’s not it.

    With wine bottles in his holsters, the man stared down the gloomy Tuesday monster and let YHC (and some other PAX members) know that against all odds, he was planning to have a romantic evening with his M that would go well into the night. Let’s gooooo!!!!! Best excuse in the book! Here’s to you, Heist.

    WARMAMARA – Made a bunch of middle-school boner jokes while the PAX performed…SSH’s, Cherry Pickers, Imperial Walkers, Arm Circles and Shoulder Stretches. Finished up with some blue pill jokes.

    The THANG – Hump Day Special!

    COP #1 – Four Corners (Prostitute Style) – led by YHC

    • Corner #1 – (10) J-Lo’s. Ask Warby for a demo.
    • Corner #2 – (20) Monkey Humpers
    • Corner #3 – (30) Alabama Prom Dates
    • Corner #4 – (40) Pickle Pounders

    COP #2 – Lil’ John’s aka 369’s – led by State Farm

    • (3) Exercise followed by a sprint, (6) exercises followed by a sprint, (9) exercices followed by a sprint.
      • Round 1 – Overhead Press
      • Round 2 – Blockee’s
      • Round 3 – Incline Merkins

    COP #3 – Parking Lot Speed Dating – Partnered up for (3) rounds – led by State Farm

    • Resistance band runs
    • Booyah Merkins/Double-Pump Squats
    • American Hammers

    ANNOUNCEMENTS

    • Friday, 11/22 – Gladiator-themed beatdown at Satan’s Hill led by Maximus Decimus “Wildcat” Meridius
    • Sunday, 11/14 – Chili Cookoff at the the Rountry Clubhouse from 3-6
    • Saturday, 11/30 – The Bridge. Hit up Hermey for deets

    PRAYERS

    • None brought to the table but the PAX was very thankful to spend some time together this morning and have the chance to just be a bunch of grown-boys.

    “Remember, Kid, there’s heroes and there’s legends. Heroes get remembered, but legends never die. Follow your heart, Kid, and you’ll never go wrong.”

  • Rush Remembered at No Toll

    YHC has not been south of the river in awhile, there was an opening in No Toll and YHC signed up on the Q sheet and here is what went down.

    COP

    We mosey to the lot by the tall Tower and circle up for 20 SSH, 10 4ct DQ’s, 10 Imperial walkers, 15 Ukrainian Soldiers, 10 Alabama Prom Dates, 20 4ct American Hammers, 10 4 ct LBC’s, 10 Reverse Scorpions, 10 Scorpions and 20 merkins.

    THANG

    Mosey to the soccer field and YHC sets up the Red Barchetta (modified) run and return stations and went as follows: Run 100 yards – 100 SSH, back to start and plank for 6 (BSP6), Run 75 yards and 75 Alternating lunges, each lunge counts as 1 – BSP6, Run 50 Yards and 50 Squats, run 25 Yards and 25 Merkins – BSP6, run 10 yards and perform 5 Burpees – BSP6. Run 100 Yards one Burpee, lunge to 75 Yards, 2 Burpees, Lunge to 50 Yards, 3 squats, Lunge to 25 yards and 4 Burpees.

    Next set up Bermuda Triangle – 1 Merkin, bear crawl to second corner, 2 burpees, bear crawl to 3rd corner, 3 burpees, bear crawl to start – one burpee.

    Next set up small 4 corner escalator Station 1 – 10 Merkins, Corner 2 – 20 Squats, Corner 3 30 4ct LBC’s, Coner 4 – 40 2ct Freddie Mercuries, back down the escalator 30 4ct LBC’s, 20 Squats then 10 Merkins. Make a larger square (thanks Doozy for the help) and repeat up the Escalator, when going back down, 10 LBC’s, 10 merkins, and 10 squats, at the 30 station, then 20 LBC’s, and 10 merkins.

    COT

    Mosey to flag for 2 minutes of stretching.

    Numberama, Namerama, YHC took us out in Prayer.

    Moleskin

    We will be having a chili cook off at the Alamo AO location and it will be this Sunday November 24, Starting @ 3PM and finishing up by 6 PM. Bring the family to this event and check out slack to sign up for this event.

    We need someone to sign up for Breaking Bread this Saturday, please check in with Oyster to let him know if you can help out on this very Worthy Cause.

    It was great to see everyone this morning and I appreciate all of you brothers some new relationships and old ones that I have grown to know for years. Very Special and appreciate all of you this morning.

    Have a great week gents and I will see you in the gloom soon! Cheers…CB!

  • Guilty of Conspiracy

    5 conspirators came together in agreement to act in harmony toward a common end. That end was not a crime however, it was simply a conspiracy to Advantage in Fitness. The following was the means to that End.


    We started with a wandering mosey that ended with us on the basketball court. YHC led the PAX through the standard warmarama, then passed the leadership on to Eastbound.
    Eastbound led us through the longest Ab/Core Ring of Fire that was as long as the ring of light that encircled the moon in the sky above, and left the PAX feeling smoked to the core on multiple levels.


    COP 1
    Core/Ab Ring of Fire


    The exercises included, but weren’t limited to
    Crunchy Frogs
    American Hammers
    Spelling the Alphabet
    Box Cutters
    Mountain Climbers
    Planking
    Penguins
    Rollover Crunches
    Captain Thors


    After Eastbound felt our Ab and core muscles were sufficiently spent, he passed the lead on to Pool Boy who opted to stay on the basketball court for some suicides.


    COP 2
    Suicides


    PAX would travel exercise to each side of the court to perform escalating burpees, starting at 1 and ending at 4.
    Bear crawl
    Lunge walk
    Mario Jumps
    Broad Jumps


    Pool Boy would then lead us over to the wall for some wall work


    COP 3
    Wall Work


    Hoe Downs and Donkey Kicks
    Then Broadway took over at about this point.
    Chicken Peckers
    Carolina Dry Docks with the feet on the wall followed by a mosey lap around the basketball court
    Then what seemed like a 5 minute People’s Chair or Al Gore.
    Broadway then passed the baton over to YHC who took the PAX back to the basketball court for an escalator version of 4 Corners


    COP 4
    4 Corners
    10 Jump Squats
    10 Jump Squats, 20 Merkins
    10 JS, 20 Merk, 30 LBCs
    10 JS, 20 Merk, 30 LBCs,  40 SSH
    Then last but certainly not least,  Posh led the PAX, to complete the circle of Shared Leadership


    COP 5
    Run through the woods


    Posh led the PAX on a run right into the woods on the other side of the football field, across the bridge, and back. Then past the taco truck, and back to the flag as time ran out.


    Great work by the PAX this morning, as we all took our turns leading. The conspiracy was certainly a success, as we were all 1% better after leaving the confines of Goyne Park.

  • Coupons and 11’s: Breakfast of Champions (Crabgrass version)

    13 HIMs emerged from the weekend gloom to re-live a workout from 8 months ago. According to the morning walkers and their lit up dogs, here’s what went down.

    Warmarama – 100 exercises to get the blood flowing, 10 each – SSH, imperial walkers, copperhead squats, arm circles big and small, don quixote, helicopters, merkins, LBC, heels to heaven

    11’s – Tennis court to dumpster. hand release merkins to jump squats

    Mosey to other side for some coupon love. 100 merkins, 200 overhead press, 300 chest press. Marker lunge to tree and bernie back.

    Mosey to clubhouse for triple check. LBC, American Hammers, runner to stop sign and back.

    Circle up for ring of fire merkin style, plus a few extra for Merkin November stat padding.

    Circle up for announcements – chili cook-off @Alamo 11/24 3-6pm, Bridge 11/30. Prayer requests continued healing for Dumar’s Dad.

    Today was a milestone for YHC as I hit my 100th workout since joining F3 in March. The impact this has had on me has been immeasurable. I knew I needed to do something to change the course I was on but like most, I failed to find the motivation to do it. For months I made excuses and put off putting in work until one day Yeehaw texted me and asked me to come to a workout. I didn’t question it or make an excuse, I just said OK knowing very well it was going to be a tough morning. Halfway through doing 20 SSH’s, I was gassed and out of breath but instead of that being a deterrent, it lit a fire and has served as my motivation. 8 months later, I am down 55 pounds, I’ve developed strong bonds with many in the Pax, and I can see in each of the three F’s where I have made gains in my life. Thank you to everyone for the support along the way, and to Yeehaw for sending me that text. Invite an FNG out, you never know what impact it could have on them.

    On to the next 100 – see you in the gloom!

  • Clinic Downrange VQ

    Taking advantage of a open slot on the Q sheet, YHC led a workout at a geographically representative proximal location of the Clinic. This workout included 45 minutes of “strenuous” cycling followed by 3x 30 leg lifts, 4x 8 curls and 3x 25x merkins.

    NMS – I see the appeal of this AO – lightly organized and lightly attended, it provides the opportunity for reflection and introspection with a side of bewilderment. Since 2F was lightly attended, so that the PAX dont feel left out, some of those musings are presented thus:

    • Why do people walk on the clearly differentiated bike path, with headphones?
    • What is the appeal to stopping and talking in the middle of the walking path while so many active adults are power walking (and more)?
    • Is it um… motivating to run with a thong / floss bottom? @Flatline given the singlet experience this might be yours.
    • Is rollerblading really exercise and more importantly is it as cool as @Upchuck says it is?
    • How much botox &what SPF sunscreen is required to achieve *that* look?
    • Should YHC share carefully curated musical tastes with todo el mundo by employing a bluetooth speaker? BTW what is the current slang term for this modern take on the ghetto blaster? (Can there really not be one?) Finally on this important topic, is there some overpriced specific bike adapter that is millennial approved?
    • Has @senor-frog been to *that* Señor Frogs?
    • Is that funky stuff really helpful to everyone first thing in the morning?

    Very important questions.

    Prayers for my brothers and their families.

    Get some!

  • Ruck-a-ccino

    3 HIMs awoke to a full moon and meandered to the stop sign. Attendance was impacted by HIMs staying up past their bedtime to watch the legend himself stay up past midnight and survive 8 rounds in the ring. The show must go on!

    went our usual route over to the gas station, played frogger across the street and hit the hills. Structured the route to avoid Rudy’s tree and made our way over the hills and back to the start. 4 miles in 67 minutes.

    we discussed Tarantinos genius, Dave Mishevitz’s illustrious career, and the joys of fatherhood.

  • Legs Burned, Arms Shaken, Pride Shattered: My First VQ

    9 brave HIMs peeled themselves out of bed on a soggy Friday morning to support my VQ. After a quick mosey down to Old One Hundred, we circled back up for the mission of F3 & a quick disclaimer that I have no idea what I’m doing and not to hurt yourself. That’s when the fun began.

    Warmarama: Terminology and cadence was a little shaky, but we got through it with limited commentary from the gallery

    • Side straddle hops 10x
    • Sun Gods 10x forward 10x backward (Sun gods)
    • Washing Machine 10x
    • Don Quixote 10x
    • Squats 10x
    • Shoulder Taps 10x

    I was supposed to do 10 Outlaws and 10 Flutter kicks, but my nerves decided to abandon all preparation. Also, my hesitation—and a fear of angering the guys by getting too wet too soon—won out in the end.

    The Thang 1: The Leg Dora

    We kicked things off with a Dora-style partner workout, but with a twist, all legs.

    • 100 Ukranian Solders (I called it Frankenstein’s, Heist said these must be Alabama terms)
    • 200 Side Straddle Hops (I said side hops, but didn’t realize they misunderstood my southern mumble until halfway back from my run. I just kept my mouth shut, plus I was breathing too hard to say anything. Not a good look coming from the Q on the second leg)
    • 300 Squats

    Thang 2: Dark and Dank Arm Burner

    • Moseyed down to the rock pile to grab a rock big enough to make you work, but small enough to run with. Probably not the safest idea to run down a dirt trail in pitch black, but we did so anyway. Heist reminded everyone to watch their step. But what he really meant was this is bad idea. After quickly realizing it was going to be much harder than planned, the Q juice started to flow. Here’s how it went. Run to first stop (Gazebo) 20 curls OYO, run to second stop (opening in trail) 20 overhead press OYO, run to third stop (Trail meets fire road) 20 tri-extensions OYO, to the back cul-de-sac for 20 Saltshakers OYO. Ran it back to with 10 reps at each stop. Ended at rock pile with 5 reps of each exercise.

    Thang 3: The Not So Bermuda Triangle/ Triple Check

    • Moseyed over to the bottom of Satan’s Hill. Got in groups of 3s. After explaining the exercise and several confused looks, everyone seemed to catch on quickly.
    • 1 person on Bermuda Triangle, but instead of a triangle, straight up Satan’s Hill; 1 Burpee at first stop, bear crawl to second stop, 2 burpees at second stop, lunge to third stop, 3 burpees at third stop with a run to end and back to tag a partner
    • Partners 2 & 3 performed flutter kicks and LBCs until the other returned from Bermuda.

    The final 3 minutes of the workout were reserved for Broga—led by Mudslide, because someone needs to save us from muscle failure. Finished up Broga in the Happy Baby Pose because Futon insisted.

    CoT: Tried starting announcements and wins right of the bat, but Wildcat was quick to remind me that the count and names came first.

    Announcements:

    • Chili Cook Off- November 26th 3-6pm. Sign up!
    • The Bridge November 30th
    • DTH B-Day Q at Rock n Roll- Lets show out!
    • DTH upcoming Mission Trip to Papua New Guinea- passed out cards with information on how to help. Ask DTH for info.

    Prayer Requests:

    • Futons Mother-in-Law battling Stage 4 cancer
    • TSG’s Father-in-Law had a mini stroke- going for tests at cardiologist this week
    • Heist’s Man cold

    Thoughts: Shout out to everyone who showed up to support my VQ, but more importantly, thank you for bringing me into F3 and allowing me to lead such a strong group of men. I really look forward to continuing to grow as a man with the support of F3.