Tag: #SOJ

  • Super Block Shuffle

    After sliding down Mt. Chaplain twice in the past two weeks and narrowly avoiding becoming an orthopedic case study, YHC decided to keep everyone safely grounded—by strapping PAX to cinder blocks instead. Thus was born a Super Bowl themed beatdown, powered by past halftime show artists and fueled by irresponsible amounts of concrete. Inspiration was pulled from the conveyor belt / gauntlet suffering perfected by Crabgrass and the brothers of SOS.

    The Thang:

    Warmerama: Mosey around bus loop,

    Side Straddle Hops

    Don Quixotes

    Imperial Squat Walkers

    Ukrainian Soldiers

    Alabama Prom Dates

    LBCs

    COP 1: Indigenous people’s conveyor belt – Pax seated on six, 3 cinder blocks circulating down line passing it to the next man. when not holding a block- american hammers.

    COP 2: Cinder Block Gauntlet Relay

    4 cinder blocks lined up in two rows. twenty total flags were used.

    Pax divided into two teams. One pax enters gauntlet at a time, with 5 burpee entry fee. at each block, 10 curls, 10 rows, 10 merkins and 10 skull crushers, run to parking lot and back. when they return, place flag in the bucket and tag next man. First team to place all flags in the bucket wins. Winning team calls 30 count of exercise to losing team.

    COP 3: 11s

    11s using block squat thrusters and block presses

    Announcements: Frozen Triangle Saturday February 7, 6 am at Dogpile. Growruck September 25-27

  • Squiggy It Is!!

    Rudy had the Q, apparently he was only aware of this for about 12 hours. He showed up early. He scouted the land. He made plans. Then YHC showed up just in time with the ghost flag. 530 hot and away we went. 

    Top songs of 2025 on the playlist, hit play and mosey to the large parking lot for:

    SSH

    Hill Billie’s 

    Ukrainian Soldiers

    Copperhead squats

    American hammers

    Flutter kicks 

    Shoulder taps

    Merkins

    Four corners

    Mode of transportation and exercise different each round 

    Bear crawl between stations 

     20 squats each corner

    Lunge walk

    20 merkins 

    Crab walk

    20 WW2

    Broad jump

    5 burpee

    11s

    Donkey kicks

    Ww2s

    Pause to listen to The Cure, look at the moon, and stretch with Snuff. 

    Hold plank

    Name pax to your left, all do 5 merkins for every miss

    Hold Al Gore

    Core principles 

    All do 5 squats for every miss.  No misses so we did 10 to celebrate. 

    Triple check 

    Around the perimeter of the dry land

    Merkins

    Monkey humpers

    Hold plank for 30 seconds 

    Numbers, names including FNG Squiggy! Frozen triangle on Saturday, 6am at Dogpile, you can run, ruck or meet at 5:30 for extra credit with Don Draper. Prayers for Wildcat and his family as they enter a new phase of treatment. 

    NMM

    Thanks to Rudy for being a good sport. Go get someone’s Q!! Welcome to Squiggy, who shares his name with a dog that was walking its owner this morning during COT. He hails from NC, works with Belay, and is a Wolfpack fan. Thanks for letting me lead fellas. Have a great day and be good to those around you!

  • Ice Ice Running

    YHC and Bullseye met at Reds, one by foot and one by vehicle, to locate the least icy roads around the AO. Salisbury to Kentford, Queenswood over Helmsley, some side loops here and there on clearer roads, back to start for 4 miles.

    -Singer

  • HB#14: All Hail Heavy Bells!

    Six iron wielding luge riders braved subzero temps and breakneck ice to start the week off with a nod to Rod. Bottom line: Everest has nothing on Mt Chaplain. Here’s banana shenanigans for ya:

    The THANG: 

    WARMERAMA: 

    • Mosey lap WITH bells and circle up
    • Welcome & Disclaimer
    • PLAY “Heavy Bells” by RVA’s own J.Roddy Walston and the Business (3:53). For the duration of the song the PAX squat to the beat with KB racked in front, then complete a KB burpee for every “Heavy Bells” (x24) throughout the song. Super warm.

    COP #1:

    • Mosey over to Love Hill for TURKISH LIGHT POLES
    • At each light complete a T.Getup, but once the KB is overhead, mosey/walk to the next light to complete the TG going to the ground, and then start the next TG with other hand to get the KB back overhead, to then carry agin overhead to next light, etc
    • Down to bottom of Love Hill, freak out the skid-steer driver, and back up to the top

    COP #2: 

    • Pull off Love Hill onto a lovely patch of ice and plank it up in line for THE FROZEN TUNNEL OF LOVE. Last PAX belly slides with his KB to the front to plank. 
    • x2 Rounds completed

    COP #3:

    • Mosey around to mid-way slope of Mt Chaplain for the PAX to penguin slide down the slope. (while most KB’s survived the journey, Snip’s Trans-KB shattered the plastic handle after a beautiful launch over pavement. Good thing LWoods came prepared with a 2nd KB)
    • PAX were then directed to use their KB’s to ICE-CLIMB MT CHAPLAIN – slam the KB ahead of you through the ice to create a purchase for hand/foot, and ascend the sheer ice face to the top. Phew! 
    • Lawnmower Pulls for the SIX

    COP #4:

    • Mosey BTTTaco for a few rounds of PASS THE KB
    • Standing, Side lift to Overhead press, then pass, x10 IC then repeato other direction 
    • Seated, Side lift to WWII Press, then pass, x10 IC then repeato other direction 
    • Plank, Pull Through pass, x10 IC then repeato other direction

    GRAND FINALE:

    • Using KB as ice-breaker and anchor, PAX ascended topmost knoll of Mt Chaplain, which is quite steep and required great intestinal fortitude to achieve the summit, which all PAX (eventually) did!
    • KB and Belly slide to bottom. FUN!

    BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Amaaaazing Snuff Coffee!!!! 

    NMS:  Is it possible to get a great workout while keeping everyone safe on lethal ice AND have a ton of fun doing new stuff?!? YES. This was another one for the all-time favorite F3 memory bank. And if you haven’t started your week with the image seared into your mind of a starkly nude Snuff, hard and white as African ivory, timing his perfect-form pullups for his M to walk in on him… well you just ain’t livin! The NOS sauce is getting good, REALLY good. Keep posting gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/7 Frozen Triangle
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • Black Squirrels, Cannibalism, and Ice Humping

    Just another day at Rock N Roll. Here is a brief summary for your viewing pleasure:

    Big Rig and Boberry elected to continue their run – the rest of the PAX gathered on a nearby ice free spot for Warm-Up:

    Side Straddle Hops, Imperial Walkers, Ukranian Soldiers, Helicopters, Shoulder Taps, Freddy Mercuries, Knee Pulls, Mummy Kicks, Side Lunges. I may have missed a couple.

    Ice Shuffle down the main road. Crab Walk on the dry spot, then onward to the parking lot.

    Quadruple Corners: 4 corners with 4 escalating exercises each. Started with 10 merkins, 20 squats, 30 LBC’s, 40 Side Straddle Hops. Increase by 10 at each corner. We didnt really have a square to work in, so it was more of a “T.”

    Mosey down the path and stop at the next opening for Hump Circuit: Pickle Pounders, Alabama Prom Dates, Monkey Humpers, Bone Rubs, West Virginia Prom Dates, Gorilla Humpers.

    Mosey on: Stop for 50 Heels to Heaven.

    to Victory Hill – Slide down the hill in any manner possible. Bear Crawl back up. Round 2 – Slide down, then Reverse Crab Walk.

    We grabbed a spot on a thick sheet of ice for the following exercises:

    Australian Snow Angels, Superman, Hand Release Merkins, WWII Sit-ups, Freddy Mercuries.

    Back to the Flag just as time runs out. COT and YHC took us out!

    Final thoughts – I was half expecting a solo workout this morning given the ice at Rockwood and ridiculously low temps. But the Rockwood crew showed up as usual! Time really did fly by on this one. Big Rig and Boberry appear to have been running for 2 plus hours, so respect to them. Great mumblechatter this morning as evidenced by the backblast title.

    SYITG

  • ICE can’t detain THESE HIM’s!

    In spite of ICE’s best intimidation tactics, seven NOS HIM’s beat the allure of a cozy fartsack to embrace the warmth of a DTH beatdown. Here’s how we all gave and received a glowing after action report:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around to a clear patch of pavement to circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC with plenty of stretching

    COP #1:

    • Partner up for a DORA 1-2-3
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Runner moseys down the cleared road and back to switch 
    • ABC’s for the SIX

    COP #2: 

    • Mosey the extent of the cleared sidewalk and back around to a dry patch near the wall
    • x40 Hoedowns IC
    • x20 Dirty Hookups IC
    • x40 M.Ali’s IC
    • x10 Hip Slappers IC

    COP #3:

    • Mosey back to the pavement circle for a spot of Q SCHOOL. 
    • Each PAX takes a turn to step into the center and practice executing a perfectly called exercise in cadence, after which the rest of the PAX provided an After Action Report (what was done well, and what needed improvement).

    Circle up for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Pullups on the mobile bar
    • Polk House Coffeerama

    NMS:  Solid 7-PAX for another frigid morning dodging the treacherous undercover ICE agents. Excellent effort by the PAX practicing all the proper language for Q’ing in cadence, and SCRAM is signing up for his VQ soon! Congratulations to Machinehead for not just a healthy pregnancy but the wonderful news of a BOY!!! May Machineboy be just as likely as his old man to be the BEST Q anyone has EVER witnessed! And TClaps to Machismo for the delicious coffee after. Appreciate all you guys coming out. NOS is the best. Period. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/7 Frozen Triangle
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT GROW RUCK!

  • Cold Potato Q

    Two loungees arrived to an ice-covered AO much like the rest of the area. Still, there was exercises to be completed, slowly, and bones to be warmed, off we went.

    Trying to stay off the ice, we moseyed down to the high school to find one clear lot. 30 minutes of Dora (merkins, squats, LBCs) later, attempt to mosey towards the track only to find the road less cleared. Retreat to the baseball field in between the elementary school and high school, bear crawl (because walking up might have been impossible) up the hill. Back to BWE, locate the paved walkways, run around them performing merkins and WWIIs. End.

    Many thanks to Chaplain for holding true to his word and making an appearance. No doubt the lounge has its limits, weather being one. Still, Chap and YHC made the best of it, tried to stay warm over OYO counts and conversation.

    -Singer

  • No Snip Slip today!

    1/28/2026 – Ruckhenge

    Title: No Snip Slip today!

    PAX: DTH, NTB, L Woods, Sable, Snip

    5 dedicated HIMs battled the ice to enjoy a brisk walk around Bon Air. With no responses to the night before Slack invite, YHC wondered whether this would be a solo hike. Waiting for him in the parking lot, however, was Sable with spikes and the flag plant, lets go!!! Next up was the clown car with DTH and NTB. Finally L Woods and his space boots. We ready.

    The THANG:

    The PAX started out ~5:02. Immediately cross Huguenot Rd, no cars in site. Climb the mountain of ice and shoot the church gap past the library and elementary school. The Pax found a sled waiting for them 20 minutes into the hike. Was it planted, maybe, either way, it was destiny! The PAX took turns sliding the hill (all ice) while the rest performed various common F3 exercises. Two trips down the ice tower for each PAX, the last was a contest to see who could go farthest. After the thrilling flight down the crusty slope, the PAX packed up and looped around Bon Air and back to Einsteins.

    Ruck BTTF for COT:

    • Counterama # 5
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  

    • Kudos to DTH for winning the length challenge. Too bad he couldn’t have brought the same vigor to the Highland games this year.
    • Shocked there were no full on face plants, well done men!
    • Rucking provides ample time for getting to know your brothers, coffeeteria at the end was noice!
    • NTB’s comment on the shape of our map was spot on. Maybe subconsciously I am trying to make up for all those boys that could have been.
    • Einstein’s staff is nice but barely competent at 6am

    Announcements: (see SLACK!)

    •  Frozen triangle coming up

    Prayer Requests:

    • Lord show us the work you have for us to do today and give us the strength to obey.

  • Tres Amigos Running

    Bullseye, Rosie and YHC took off for the streets of Midlothian without a care or clue in the world. After a short jaunt up west on Midlo we opted for a giant loop – Charter Colony, Woolridge, Mount Midlo and home, for 4ish miles.

    Late posting this one so that’s about all I can recall. We ran, we saw, we conquered.

    Draper is allergic to us and working out at the moment.

  • Reds Routes Version #11

    New AO, new running routes. This time Bullseye led us through the golf course for a bit and then over to Kentford, back to Stonegate, located the path back to the golf course to the clubhouse and back to the AO. 4ish miles traveled by AO runners, Bullseye picked up some more running to and fro.