Tag: #SOJ

  • The Crap Shoot

    5 Men took a gamble on this morning’s workout and it paid off.

    Started with a mosey and some warmups/stretching before I broke out a die and explained the Rules:

    Announce the exercise, roll the die, number on the die = numbers of reps. Repeat. Roll a 6 = Move to next exercise. Roll the same number twice in a row = complete the reps and run to the donation box and back.

    Completed: kettlebell swings, overhead press, squats, curls, Romanian deadlifts, (too many) skull crushers, single leg deadlifts, lawnmower pulls, halos, Alabama Prom Dates, American Hammers, WWIIIs, bench press.

    COT: Names, Numbers, Announcements (Convergence this weekend, Matlock is leading Tag at Timberwolf Thursday), Prayers for Cookies friend.

    Always an honor to lead you men. Thanks for humoring the fate of the die.

  • how’s YOUR prostate?!

    A few SOJ HIM’s rucked 2.75 miles around w lovely paved trail loops of Rockwood Park discussing everything from chainsaws to prostates. Solid work gents! Yours AYE! ~DTH

  • The Hardest Wood

    Rock&Roll is an AWESOME AO and has some of the best PAX in SOJ. It’s been a while but the double Q standing blank yesterday was too much of a temptation to pass up on. A 1 hour “Morning Wood” ruck preceded the following high intensity fat burning madness. We’re all better for it! 

    The THANG: 

    WARMERAMA: 

    • Welcome & Disclaimer
    • Classic Rock beats turned UP 🎸
    • Mosey to circle up on the BBall court
    • Variable Warm-up Reps IC

    COP #1:

    • Mosey to the playground and partner up for a DORA
    • x100 Derkins
    • x200 Box Jumps
    • x300 American Hammers (2-ct)

    WHEEL OF DEATH:

    • Brief stop at the wheel for PAX to take turns cliffhanger planking on the rail while other PAX hold ankles and walk them around

    COP #2: 

    • Mosey to the Snack Shack for WALLORAMA
    • Hip Slappers x10 IC
    • Hoedown’s x20 IC
    • Donkey Kicks x20 count
    • Heel Slappers x20 IC
    • Dirty Hookups x20 IC
    • Chicken Peckers x10 IC
    • Donkey Kicks x20 count
    • Mohammed Ali’s x20 IC
    • ..maybe more…

    COP #3:

    • Mosey down on the BBall Field and partner up for CATCH ME IF YOU CAN
    • Round 1:  P1 Bear Crawls, P2 does x5 Burpees then runs to catch up and switch.
    • Round 2: P1 Lunges, P2 does x10 WWII’s then runs to catch up and switch.
    • Round 3: P1 Single-leg Hops, P2 does x10 Merkins then runs to catch up and switch.
    • After each round of the bases the PAX world Plank for the SIX.

    COP #4:

    • Circle up on the soft turf and do a thousand reps of variable exercises to the beat of THUNDERSTRUCK

    Mosey BTTF:

    • En Route stop on the perfect putting grass of the new outfield for POLAR BEARS (…don’t let Handshake see these spaces or it’ll be Pencil Rolls for the full hour)

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Truly great to be back at Rockwood with these guys. Love the space and potential for SO many options. Went with high rep fat-burning cardio today, and interesting discussion followed COT discussing the physiology of how alcohol causes fat buildup, which drinks are better/worse, and whether there should be an F3 standard for a certain number of reps or miles per drink. Discussion to be continued! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • OTB Bon Iron F3-Flyer Ruck TBD
    • July 4th Convergence 0700 at Grid Iron
    • 7/10 Poker Night at DTH’s
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • A Man, A Bike, and A Block

    Had to modify the AO today because Futon’s wife is out of town. Some of us ran up a hill with blocks, others rode a bike, one walked down, and another appeared mid-way through warmups.

    Grabbed blocks, headed to Nancy’s house for a triple check. Runner sandbag lunges, P1 donkey claps + freddy mercury, P2 squat thrusters + curls.

    Dora down Willowmore. Runner to end of block and back. 50 8 count Shazams, 100 sandbag squats, 150 chest press.

    Gather up at Heist’s house for some coffee and cream.

    Great work everyone, we pushed a little harder than normal this week, now rest up and let’s get ready for the holiday weekend coming up!

    Prayers for Cookies friend. 7/4 Convergence @ GRIDIRON

  • Love Hills & Lavender Vanilla

    A majestic orange sherbet sunrise welcomed 18 gloom crusaders to The Forge for a memorable DTH beatdown – none were left behind, all took ground in the endless battle against the flesh. 

    The THANG: 

    WARMERAMA: 

    • Mosey lap with variable movements and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC concluding with the ever-exhaustive 8-count DR.W’s

    COP #1:

    • Mosey to the bottom of Love Hill for a classic Lindsey
    • 10–>30 Prom Dates at the bottom
    • 30–>10 LBC’s at the top
    • Run up/down hill with rep counts changing by 5 on each end until numbers inverted

    COP #2: 

    • Bernie back to the top of Love Hill
    • Mosey across Forrest Hill into the Stratford Hills neighborhood, and down around to DTH’s house
    • Circle up in plank in the new car port (Snuff making his grand entrance known by smacking every steel upright with loud gonging sounds, and Last Call caught caressing the lush broom finish of the concrete pad)
    • Sable, L Woods, and Machismo provided the planking PAX a perfect sound off of the F3 Mission, Credo, and 5 Core Principles

    COP #3:

    • Mosey out to Stratford Road’s extremely steep Love Hill and form up at the bottom for another Hills&Abbs Lindsey
    • 10–>30 Flutters (2-ct) at the bottom
    • 30–>10 Hammers (2-ct) at the top

    Mosey Stratford/Forrest BTTF

    FINAL COP:

    • Partner up for BURN OUT BARROWS
    • Each PAX gets wheelbarrowed by his partner as far as physically possible along the straightaway, then switch
    • Mosey BTTF and circle up

    COT:

    • Counterama # 18 !!!
    • Namerama
    • Announcerama (see Below)
    • Prayer – Gratefulness Theme
    • Pull-up Challenge! (Currently at 25)

    NMS:  The hills and core reps proved a satisfying burner this morning, with plenty of opportunities for the large PAX to enjoy mumble chatter. Heisenberg’s highlighter yellow shirt ensured all PAX remained visible while running roads off campus, and Snuff brought a delightful “Lavender Vanilla” coffee for the PAX to sip amid deep conversation following the workout. Wonderful to see this AO continue to grow and YHC is honored to provide you men with the kind of whooping you all richly deserve. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • OTB Bon Iron F3-Flyer Ruck TBD
    • July 4th Convergence 0700 at Grid Iron
    • 7/10 Poker Night at DTH’s
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)






  • Boys of Summer Cup — Champions


    F3 RVA · Midlothian, VA · Summer 2026

    Boys of Summer Cup Champions

    Eight weeks of beatdowns, mumblechatter, and one final stand under the lights. The long summer has a winner.

    The Regular Season

    The Yips ran the table.

    Six weeks of head-to-head, the Yips closed it out and stamped the regular-season crown.

    But one season ends, The Cup begins!

    We wiped the slate, redrew the sides, and settled the whole summer on the field – Ultimate Football, winner takes the Cup.

    The winning squad: Rudy, Da Bear, Boberry, Flyboy, Pad Thai, Cookie

    Cookie played dominant defense and kept the ball moving
    Boberry was the glue guy making plays left and right
    Pad Thai was all over the field, a constant down the field threat with multiple pass breakups.
    Flyboy made some big throws and had some catches that turned field position
    Da Bear made the sliding catch a regular thing
    Rudy is the same age as John Elway when he finally won it. After years of disappointed ends to his season, Rudy got to walk off the field a Champion today. Also best dressed

    Congrats to the winners and thank you to everyone for coming out and having some fun with us this season! See you in the gloom or at Xgolf tonight at 7

  • Open To All Men

    Following a suggestion from DTH, the YHC took our merry crew of 9 HIMS into the neighborhood, spending the opening portion of the workout distributing NOS flyers throughout Bon Air.

    Along the route, we stopped at various intervals for squats, walking lunges, ruck curls and merkins.

    As we went deeper east into the various neighborhoods, some of the PAX raised concerns regarding the clock. YHC confidently assured everyone we had plenty of time. That assessment proved to be… optimistic.

    As the workout progressed, it became increasingly apparent that our margin for error had disappeared somewhere between the curls and the last neighborhood loop. The result became a couple of series of “everyone sprint so we don’t finish late.”

    Mumble chatter was strong throughout. Discussion topics included the design of a hypothetical F3 parade float, what an F3-themed Speedo would look like, and the wisdom of including “open to all men” on said Speedo. Thankfully, no final design was approved.

    Finally, we have a couple of hundred of flyers for our microregion printed. We can order more on Vistaprint. If you’d like to hand some out at a block party, church etc. please message DTH or myself. We’ve got great momentum with new guys and need to keep it up!

    Announcements:

    • July 4th Convergence at GridIron
    • July 4th gathering at Machismo’s house

    Pray for health and healing for both David and Cowbell.

    All in all a great morning. Remember, Growruck is only 93 days away!

  • Tour De Rountrey

    A wiseman once told me that you should be stretched and ready to go at 5:30. Today we put that to the test!

    At 5:30 we had 11 people, and by 6:15 we had 13 – not bad!

    Indian run from the clubhouse, to the end of Litton, and around the corner just a bit. Last man 1 burpee run to front. PAX was happy to find a stash of cinder blocks and sandbags.

    All you need is one Triple Check – team up!
    P1 – 8x curls, 8x overhead press, 8x skullcrushers
    P2 – 10 HRM, 15X CDD, 30x Mountain Climbers
    P3 – Grab the sandbag and run to a Point of Interest (POI), drop sandbag and run back to team.

    P1 & P2 would take a rest between sets because P3 had a bit of a distance to run…Once the group rallied, run to the sandbag and bring your block. Rotate at next POI.

    Notable POI: Started around toby’s house, Close to Rudy’s house (close enough to know he was sleeping comfortably), Pink door house, new modern home, random intersection, BTTF, and one more top of the hill and back for good measure.

    The PAX still had some fight left in them so we did a second indian run through the bunker.

    YHC finished it off with 4 minutes of stretching.

    BOS finale Thursday. 6/25 7-9pm X GOLF – all are welcome
    7/4 Convergence GRIDIRON 7am – be there!

  • Summer Bell Games

    Beautiful morning for a spot of friendly NOS competition, and thus the KB Summer Games begin! Here follows the first round of shenanigans:

    The THANG: 

    WARMERAMA: 

    • Mosey Mt Chaplain down and up carrying KB’s then circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    KNOLLS:

    • All PAX at the same time:  KB Murder Bunnies to the top of the knoll, x5 Burpees, Duck-walk back down with racked KB.
    • WINNER: DTH (would have been SNIP but he DQ’d transitioning from Duck-walk to Frog-hop)
    • Mosey over to Middle School field

    FIELD:

    • All PAX line up on the end line, KB Swing Forward Toss, x1 Burpee, Run to where KB landed to do the next Swing Toss & Burpee, repeato to the end of the field, AND BACK!
    • WINNER: BLANK SPACE (with DTH and SNIP tied for 2nd)
    • Mosey up to Amphitheater

    AMPHITHEATER: 

    • PAX wall work (Dips, Incline Merkins) while individual PAX compete for best 30# KB ShotPut throw for distance
      • WINNER: BLANK SPACE (with stellar KB rolling skillz)
    • PAX sit on wall alternating overhead press with skull crushers, while individual PAX compete for best 15# Racked KB Broad Jumps to the end and back for Time
      • WINNER: SNIP
    • PAX do Racked Squats or LMPulls while individual PAX compete for best WWII 15# KB Soccer Throw-In for distance
      • WINNER: DEALER
    • Mosey back to the Knolls Top

    KNOLL MARY:

    • KB Hammers IC slow x10
    • WWII KB Press IC x10
    • KB Smokers IC slow x10
    • Stretching with the Sunrise

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Absolute smokefest of a fun competition morning. Solid work put in by all. T Claps to Blank Space taking the W, but as winner he’s now required to carry his heavy KB for all future workouts and competitions. Snip will forever remain King of the weighted broad-jump. All the PAX at some point realized a lower rolling throw worked to advantage. YHC’s legs and shoulders feel like jelly. Appreciate you fellas showing up and putting out! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Bon Air OTB Ruck to deliver F3 fliers- possibly this weekend
    • July 4th Convergence 0700 at Grid Iron
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Dogpile… There was 8 but no cake

    A nice morning temps feeling good unlike last week when the sun rose higher, the humidity went into overdrive. 8 came out to see what I had in store after the end of another week of the summer RVA tour at Satan’s Hill

    The customary mosey to the tower for the warm up(SSH, Imperial Walkers, Cherry Pickers, Merkins, Alabama Prom Dates, with some stretching to add). After that the original plan was for quick work at the tower, but that needed a change so down the amphitheater we went for a triple quad check. People’s chair, flutters, tricep dips with the run to the top and back down. We finished, then made our way over to a grassy area first was torch a tree (3 rounds 5, 7 and 9 with a variety of exercises thrown in. I always enjoy a Dora today was 100 Merkins, 200 LBCS and 300 jump ropes.

    Then to the nearby big circle trail. That trail is almost a mile so why not use it. It was 10/side mountain climbers, 15 jump squats alternating at each post as we made the turn, change it to 10 SSH and 10’walking lunges. The goal was to get to the rings for some pull ups and other but we were running low on time. A little run, back to the flag stretched a little then called it. Names, announcements, requests and prayer led by YHC to end it

    2.53 miles the goal was 3 if we had a little more time where we could have finished the trail, then run back to the flag from there yes 3 miles would have been made. So I have a big day coming up(7/2) I will turn 55. It does feel like forever I have been 54 what happens with a middle of the year birthday and it is the mid point of the year. My belief now once you got 50, the big birthdays are at the 5 and 0. So after this, the next big one is 60(holy bleep). I will be leaving a Q 7/3 to celebrate then hopefully we do groups again at the convergence I want to lead one there. Convergence is at Gridiron 7/4, come out I am not sure due to the day that we hit the numbers from Memorial Day, bit at least come close.

    PS: thank you Blank Space for breakfast this morning it was good, I will see everyone next time