Tag: #SOJ

  • Satan’s Dora

    18 Leaders came out today for the return of Swoop to Satans hill! 70 and sunny and Nancy was anxious to get things started!

    Mosey up Satans hill and back for some warmarama- SSH, dead man hang, imperial walkers, merkins, LBC, Freddie’s

    The Thang

    Mosey over to the rock pile for a triple check- runner takes the rock and runs around the island, others were doing curls and skull crushers

    Ring of rocks- All HIMS called an exercise and we rotated rocks around the circle- 18 different exercises with different rocks

    Mosey over to the hill for a Satan’s Dora- 66 burpees, 166 merkins and 266 LBCS- the groans were alive and well from the pax!

    Mudslide closed us out with some broga

    Announcements – upcoming dad / daughter dance and chili cook off- check slack for details

    wildcat took us out in prayer

  • Thursday Morning Lights!

    11 grown-boys made their way to Timberwolf this morning. 8 of the PAX members played some off-season Ultimate while the other 3 PAX members opted for a standard beatdown to save those knees! YHC can speak to Ultimate. Here’s what went down…

    WARMARAMA – Moseyed down to the football field to find an illuminated arena thanks to painter lights, extension cords and a 4:30am alarm clock for YHC. Let’s gooooo!!! Grabbed some grass and stretched out. SSH’s, DMH, Leg Stretches, Arm Circles, Shoulder Stretches, LBC’s, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Split into (2) teams of (4) and passed out the pinnies. Team “No Pinnies” put it on Team “Pinnies” and it got ugly. After gaining a 7-1 lead, Knock Knock and Cookie swapped teams. A little offense for defense trade! This transaction proved to level the playing field but Team “No Pinnies” still prevailed ~ 7-6.

    Team “Pinnies” – Warby, Fandango, Tzatziki, Cookie

    Team “No Pinnies” – Rudy, Knock Knock, Crabgrass, McGruff

    BREAKDOWN

    McGruff – George Pickens: “Open F’n Always” hahah

    Cookie – Patrick Surtain II: Lockdown Defender. Go Broncos!

    Crabgrass – Brock Bowers: Owns the middle of the field. Chiefs suck!

    Tzatziki – Mike Evans: Consistent as they come.

    Knock Knock – Malik Nabers: Youthful and skilled!

    Rudy – Amon-Ra St. Brown: Scrappy and productive.

    Fandango – DK Metcalf: Vocal leader with excellent instincts.

    Warby – Deebo Samuel: Always in the action!

    ANNOUNCEMENTS

    • Saturday, November 2nd – Daddy Daughter Dance from 7-9. Check Slack for invite. Hit up Meatball, Big Rig, Pool Boy or Rudy.

    PRAYERS/WINS

    • PRAYER – Safety in schools
    • PRAYER – Safety for those in FL

    Had a BLAST playing some Ultimate in the dark and am looking forward to the next chapter of Thursday Night Lights!

  • Insomniac Run 4am Rush Hour

    Traffic at 345 in the morning was surprisingly heavy as YHC had to take a detour to get to Swift Creek Middle. Managed to get around the road pavers and get a 5k in before the Graveyard Shift

  • Sandbags in the Gloom

    3 HIMs showed up for a low intensity/high spirits 0430 graveyard shift. According to the construction workers, here’s what took place.

    Carried our sandbags down to the track and did a quick warm-up. YHC confused some when he called helicopters but started doing arm circles, but we figured it out. Feeling loose, we got to work.

    1. 20 Squat Thrusters
    2. Sandbag carry 1/4 mile
    3. 40 Zercher Squats
    4. Sandbag carry 1/4 mile
    5. 60 plank walk-overs
    6. Sandbag carry 1/4 mile
    7. 80 walking lunges
    8. Sandbag carry 1/4 mile
    9. 100 mountain climbers with clean and press every 10 climbers
    10. Run around the track once and back to the start

    Good conversation and a low-key but good workout. Enjoyed the workout this morning with Warby and Big Rig!

    YHC took us out, prayers for those in FL and those in Appalachia. Prayers for Warby and Boberry with their ailments.

  • Make Sure You Go Through the Tunnel

    We finally had a cold morning! For YHC, this represents ideal running conditions. After speeding into the parking lot at the last minute and providing the route – we were off.

    Down Mt Midlo
    Take the Staircase onto the path by the pond
    Through Midlothian Mines Park
    Up the Hill, take a left (or right) at the main road
    Find your way back however you want.

    At 6:15, everyone was accounted for.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: This was my first time leading MOT – we seem to have a nice core group that has risen from the ashes of Source of Truth. It sounds like we are going to have a strong turnout for the Marathon/Half Marathon next month.

    SYITG

  • Starry Pull-ups

    5 big boys showed up early for some OTB pull-up and dips training. Props to Tiger King for the second week in a row of extra credit! My frequency of posts will wane soon as I complete the move up to PA – so i’m cherishing every last moment with these stallions! The Big Dipper shined on the following moves…

    • Warmarama – Arm Circles, DMHang, Hollow Rocks
    • COP1
      • Banded muscle up and Pull-up Training
    • COP 2
      • 11’s with Dips and Pull-ups (10 pull-ups, ouch!)
    • COP 3
      • Escalator pullups and dips (1, up to 4, start again, two times through)

    Great way to kickoff the DP Q for Bermuda!

  • Ruckuccino

    Somme HIMs got really excited about cheering on Trav and Tay-tay last night and that enthusiasm drove 7 of us to meet at the stop sign at 0530 and ruck for an hour. We traveled throughout RounTrey for 3.5 miles. Coffee was consumed, conversations were had, world problems have been solved (theoretically).

    Nice morning to put some light work in between Alamo and the other AO’s we will conquer this week. There is interest in doing this consistently, so in between our First Tuesday of the Month Rucks, we will meet at the stop sign on Camdale Dr & Bellstone Dr in RounTrey at 0530 for those interested in coming out! Message me for more details. Free parking @ Rudy’s

  • Insomniac Run

    YHC woke up extra early and couldnt get back to sleep, so decided to get a little extra run in before the pull up session. Was turning out to be an easy run at a decent pace until YHC decided to try a new road to get back to Ecoff. About a third of a mile down this dark road and there’s a DEAD END sign. YHC got cookin! 8 minute mile pace back for close to a mile and a half

  • Rudy! Rudy! Rudy! (Grab a Redbull)

    Were gonna go inside, were gonna go outside, inside and outside. Were gonna get ’em on the run boys and once we get ’em on the run were gonna keep ’em on the run. And then were gonna go go go go go and were not gonna stop til we get across that goalline.

    12 (+1 Rucker) showed up to defend the Alamo in the dark gloom this morning. Hot Potato called when the Q Sheet went blank leading up to the Q. (Rumors of Cookie playing games vs the beer winning)

    Meatball: Warmara – Did we ever finish the warmarama? Circle Back. SSH, Copperhead Squats, Merkins. Intro to F3 to FNG with Core Principles and explanation of a rotating Q. Mosey to the Tunnel of Love.

    COP #1: Triple Check – Air Chair / Balls to the Wall with a stumble run in the dark and no headlamps.

    COP #2: Elevens in the lot. WW2 with American Hammers

    COP #2: Warby’s redefined 4 corners: Chain Smokers into Lt. Dan’s at the fence, Bear Crawl to the Net for Burpees and walk back.

    COP #3: Hermey taking us to time with Stance Stretch Kicks and cool down to complete the Rama.

    COT: Numbers and Names. Welcome to Justin / “Knock-Knock” a neighbor of Cookie, Young Dad looking to get back in shape with limited time. Common story…

    Announcements:

    • Oct 25-27: Family camping in Amelia. Deets coming soon
    • Oct 26: The Bridge
    • Nov 2: Daddy Daughter Dance

    Prayers:

    • Those fighting Cancer: Big Win with Swoop, Wildcat and Yeehaw representing Team Brightside in Kiawah this weekend and raising over 60K alongside F3 RVA
    • Western NC still recovering from Helene

  • Freed to Lead No One

    YHC started running at 515 with the goal of picking up some runners and Ruckers at 6am. The F3 parking area appeared to be empty, so I pushed on for 9 miles total. Had to say hello and bounce as Purple Rain and company arrived for the bootcamp. Sorry I missed it!