Tag: #SOJ

  • Where is everyone?

    YHC got an early start just after 440 this morning, but was hoping to get started before 430. Getting into some long runs for the marathon training plan, with 16 scheduled. And hit every hill I could out there. Came back at the 8 mile mark to find Orange Crush, who was hoping to get a ruck in, but he opted to go get breakfast. We were surprised no one else came out on the warmest morning we could remember in months. YHC headed back for the hills.

  • Club H2O

    Despite the rain, Twin Team Lounge was open for business…………..here is how it all went down:

    Mosey to the nearby “shelter” for warm up: Ukranian Soldiers, Imperial Walkers, Mummy Kicks, Copperhead Squats, Freddy Mercuries, LBC’s, Shoulder Taps

    Exercise One: 4 Corners (Prostitute Style): Humping Edition
    -Bone Rubs, Gorilla Humpers, Alabama Prom Dates, Monkey Humpers. Lunge walk between stations

    Mosey to the next shelter for Exercise Two: Ab Circuit: WWII Sit-ups, American Hammers, Flutter Kicks, LBC’s

    Mosey to the next shelter for Exercise Three: Leg Circuit: Squats, Donkey Kicks, Side Straddle Hops, Calf Raises

    Back to Shelter One for some Rosalitas and Heels to Heaven. Then BTTF

    Numbers (2), Names, Announcements. YHC took us out

    Final thoughts: Great catching up with Singer this morning. We kept it loungey this morning, which made for some great conversation – even managed to stay dry. He has an FNG coming out for River Run on Monday. Hope to see you all out there!

    SYITG

  • Arnold and Tony have something here

    It was a balmy morning at the jungle gym at Ecoff Elementary. YHC didnt want to miss the first morning in awhile where the dip, and pull up bars werentt frosty. So, Tiger King and Big Rig made the best of it. Here’s what went down.

    Good mix of the following

    Hollow Rocks

    Dips

    Jerkins

    Band assisted Pull ups

    Non Band assisted Pull Ups

    Key point today was to make those last 3 reps count! As instructed by Arnold and Tony Horton.

    Great to get out for the Early morning Pull up Session again!

  • Three Amigos Take the Alamo

    When no Q signed up, the PAX split the responsibilities three ways and embraced the chaos like true HIMs.

    • Hermie kicked us off with a solid warm-up: Ukrainian Soldiers, Imperial Walkers, Helicopters, and some much-needed stretches. With the muscles loose and the PAX ready, Hermie passed the baton to…

    • Tsaziki, who brought the pain with 11’s—alternating Squats and Merkins with transition runs up the hill (and not just a little hill—we’re talking all the way up the hill). Legs were smoked, lungs were gasping, and then Ponch stepped in.

    • Ponch took over with a relentless shoulder circuit: Overhead Arm Claps, Apple Pickers, and Side Arm Lifts, broken up by Mountain Climbers, Side Straddle Hops, and Monkey Hoppers. When that wasn’t enough, we ran to the other side of the lot for Abs:

    • Flutters

    • Freddie Mercuries

    • Heels to Heaven

    • More cardio for good measure.

    The final burnout was brutal: Wide-Arm Merkins, Regular Merkins, and Diamonds. We capped it off with 8 burpees and a 1.5-minute plank to make sure everyone left their comfort zone far behind.

    Mumblechatter Highlights:

    • No Rountrey locals showed up, which stung a little. Come on, fellas—the Alamo needs its defenders!

    •Nancy Lopez showed up rocking his Ohio State gear, rubbing a little salt in the wound after Rudy’s Notre Dame took the L, Rudy was a no-show.

    • Prayers were lifted for Rudy’s speedy recovery and for the week ahead to be filled with blessings and strength.

    COT:

    Gratitude for the ability to push ourselves together as a PAX.

    SYITG,

    Ponch

  • Forge Foursome Dip the Wick in James

    A balmy 34 degrees greeted four ruckers at The Forge location tackling a pleasant 5 mile jaunt to the James and back in a speedy 1:25. Probably 5+ degrees cooler down by the river, and Shirley’s incline was quite the wakeup call after our long descent. Phenomenal conversation as usual, and deeply grateful for these fine brothers in YHC’s life. COT prayer for a couple men facing hard times. We can always do more for those the Lord places in our path. Yours AYE! ~ DTH

  • Rock N’ Roll: Because Nothing Warms You Up Like Suffering


    Sixteen fearless warriors descended upon Rockwood Park this brisk morning, fully prepared to wage battle against gravity, exhaustion, and questionable life choices. We bear-crawled like overcaffeinated toddlers, and conquered a four-corner circuit designed by someone who clearly enjoys watching people suffer. Sweat was shed, lungs were tested, and dignity was optional—but through it all, the camaraderie (and mild suffering) made it a morning well spent!

    The Thang:

    WARMUPS: Side Straddle Hops, Don Quixotes, Arm Circles, Merkins, LBCs, Alabama prom dates

    COP 1: Bear Crawl to Burpee (basektball court) : bear crawl to other side of court, 1 burpee – bear crawl to the other side of court- 2 burpees, increase by 1 until 8 burpees were reached.

    COP 2: 4 CORNERS (parking lot) prostitute style)

    Corner 1: 10 burpees; Corner 2; 20 merkins; Corner 3; 30 squats; 40 Side straddle hops

    COP 3: Triple check at the bathrooms near ball fields: Partner 1: Step-ups; Partner 2 World War 2s while third partner did a loop around stairs

    COP 4: Parking Lot workout: Inch-worm merkins – start in standing position, walk hands do one merkin, walk feet towards hands and repeat (one-half parking lot). Second half of parking lot- lunge, one burpee at each parking lot line.

    Run back to flag, wind sprints.

    Mosey to parking lot for 30 count lbcs in cadence, 90 second plank.

    Announcements: Frozen Triangle

    Prayer Requests: Chaplain’s medical issues.

    On a personal note, I want to say thank you for everyone coming out this morning, and all of my F3 brothers who have encouraged me throughout this journey. I started coming out in December 2023 and it has been truly transformational.

  • Deflation, hole insertion, jacking, nut

    Sicko. We are talking about changing a tire here. Helping our dear friend Tater fix a flat.

    Poor Tater popped a tire wall at the local recycling drop off. Nevertheless, he was waiting for a Heist beatdown, flat tire and all, at good old Grid Iron.

    Warmorama: Lap around the frozen soccer field. Circle up for SSH, CHS, Deadman hangs, butt string stretches, LBCs, Roscos Mom, merkins, Wilson and Fudd.

    Thang 1: Mosey to Mt Pigskin for 11s. Start with one squat. Up Hill. 10 merkins. Work to 10 squat and 1 merkin. 20 second count from Bluemoon.

    Thang 2: Worked our way to pullup bars. For a triple check. Took a little while to figure this out with 11 dudes, but no problem. Runner to bridge and back (about 75 yards or so). Partners 2 and 3/4 did dips and pullups. The cold bar didn’t bother me because I have both heated gloves (Savior Heat) and SOJ gloves (Axeman tractor supply).

    Thang 3: Worked our way to pickle ball courts for a nice Dojo Dan martial arts session. Kicks, punches, etc. Nice way to recuperate for what came next: Four corners, prostitute style with the following exercises:

    1. 5 burpees (you end up doing 35).
    2. 10 merkins
    3. 15 SSH
    4. 20 squat jumps

    Lots of grumbling, but it’s good for you after all ! I think Hermey gave us another 20 count.

    Thang 4: Guys started shedding some hats, and jackets at this point after putting in the work. With the next 10 to 15 minutes we did step ups on the picnic tables, two minute wall sit, 1 cool down lap around the soccer field, followed by some stretching.

    Numbers/Names.

    Frozen Triangle in two weeks.

    Pray for guys in the Pax going through a rough patch and/or on IR.

    Moleskin: Great team effort fixing a flat. Shutout to Hermey, Pigskin and Bluemoon for providing a helping hand to Tater. The combination of past experience and YouTube lead the way. I do not think we will beat Nascar any time soon, but it is a start.

    Solid coffeerama at Bux. Thanks to Tater for covering coffee. Great seeing Fireman Ed and Chumbucket.

  • Get the “Led”‘out

    The title… Back in the day long before streaming or some of you were even born, radio stations would play about 20 minutes a night Led Zeppelin music. They called it GET THE LED OUT! This morning, 8 on a slightly warmer morning ventured to Satan’s lair for a Mudslide Friday Led Zeppelin music. Here we go:

    WARMARAMMA(SSH, Imperial Walkers, Cherry Pickers, Copperhead squats, Merkins, Flutters). I wanted to get us going not wasting time. To start things up (6-12-25)a triple check 6 pull ups, 12 Aussie rows, 25 Decline Merkins. A little break then the lower body same style(6 single leg deadlift, 12 jump squats, 25 2-count toe taps). After that we split into 2 groups of 4(a little Spartan style training). As a group 100(25 a person) burpees to snatch lift with jump ropes, Cindy swings, run to the curb and back. A little run up the hill and back(letting Satan know today we own it)

    Broga to finish things out. Why have I been pushing broga more? Older we get, to be flexible and mobile will be the key to helping you get out there and train in a way that feels good. You will not get mobile or flexible overnight, it takes time yet stay with it and the results will come. A variety of stretches to close the session then time was up. Names, numbers and prayer led by YHC to close out Friday

    Tomorrow is the last day of the SOJ takeover, yet I will be at ROCK AND ROLL for L Woods I believe his first Q he will lead at this spot. I am looking forward to it plus I hope we get a good number for him (we need more to come out lead Qs there change it up). See Slack for all other news the next big thing Frozen Triangle 2/8 at Dogpile.

  • Cold as hell, but still slinging that iron.

    9 dudes got after it at Circus Maximus this morning. Knowing the Pax, I brought the 80s rock ballad and left the running shoes behind.

    Here is how everything went down:

    Disclaimers. SoJ takeover. Followed by me saying, “thanks for welcoming us.” Fudd, “us?”

    Warmup: SSH, Deadman hang, Ukrainian Soldiers, CHS, Merkins, LBCs, APDs, Flutters, Cobra/Downward dog

    Round 1: 3 sets (about 15 reps) of KB swings, KB squat, KB calf raises, KB lunges. One lap around bus loop.

    Round 2: 3 sets (about 15 reps) of KB swings, KB teacup (both sides), KB pullovers, Leg raises holding KB above chest. One lap around bus loop.

    Round 3: 3 sets (about 15 reps) of KB shoulder shrugs,  KB shoulder press,  KB rows, KB chest press, KB merkin pull through (only six reps). One lap around bus loop.

    Two farmer carry with KBs around the parking lot

    Time.

    Announcements:

    • Frozen Triangle 2/8
    • Bridge is cancelled this weekend. Fudd requests SOJ guys to roll deep again.

    Prayers for Roger Roger

    Moleskin: Did not recognize Blue Moon at first without the Goatee. Fudd’s fart sounded like air getting let out of a balloon. Thanks to Off

  • “Heartbreak Hops – The SOJ Frostbite Takeover”

    SOJ came in hot (or at least lukewarm) for a full-on Heartbreak Ridge takeover. With the mercury flirting with frostbite, your QIC Ponch knew one thing for sure: the 9 PAX that braved the cold weren’t staying warm without constant motion. Enter the most glorious cardio move in F3 history: the Side Straddle Hop—and lots of ’em.

    Warmup: SSH x ∞ (well, it felt like it), in cadence pushups (regular, wide, diamond, and hand release). Every set of pushups was flanked by—you guessed it—80 SSHs. Already toasty? Not yet. Mosey’d to the first sector, where we hit some ab work: Flutters, Rosalitas, LBCs, and Heals to Heaven, all broken up by more SSHs because…why not?

    Next Stop: Shoulders. Overhead arm claps, apple pickers, and—you better believe it—SSHs. Toss in some mountain climbers, because the frost demanded it.

    Benches: Triple-check time. Triceps got smoked while the rest of the PAX cheered (or froze). Mosey’d back to the shovel flag for the finale: a 5-minute smoker of SSHs, Merkins, mountain climbers, and more arm claps. “Keep moving” wasn’t just a motto; it was survival strategy.

    Mumblechatter Highlights:

    • The Heartbreak Ridge PAX welcomed me with open arms and frozen fingers, but I caught the subtle side-eye when I failed to use their Ridge. My bad, boys—I’ll get it next time.

    • Lesson learned: a proper Q leans into the AO’s identity, but hey, this time it was all about the Side Straddle Hops of Doom.

    • By the end, PAX debated whether they were warmer or just permanently numb.

    COT: A quick word of gratitude for the opportunity to lead and for the motivation of the PAX who pushed through frigid temps. And a note to future Qs: Don’t skip the Heartbreak Ridge staple.

    Takeaway: If the temp’s in the teens, the SSH reigns supreme. Until next time, Ridge boys—when we’ll actually use the Ridge and maybe thaw out by spring.

    SYITG,

    Ponch