Tag: #SOJ

  • Half Marathon Training Starts Now

    With the Richmond Marathon/Half Marathon quickly approaching, Saturdays will be long run days for the next 6 weeks or so. This week, I started early to get in a 10k before DTH brought out the logs for Morning Wood, and for his 6 year beatdown.

    There’s a lot of people out there going through some tough times right now. Prayers to all those affected by the hurricane, and anyone just having a hard time.

  • GOING HARD FOR SIX YEARS

    25! brothers showed UP for the fabled 6 year DTH F3versary beatdown. They came for a ride and you KNOW the good Doctor cranked up the steam! With a little help from a surprise guest also celebrating the anniversary, here’s how we rung in Year SEVEN! 

    The THANG: 

    WARMERAMA: 

    • Slaughter start down the grassy slope and bear crawl back to the top
    • Mosey to circle up in the large parking lot
    • Welcome & Disclaimer
    • Happy Anniversary! x6 Burpees!
    • Variable reps IC:  Nancy Kerrigan’s, Imperial Squat Walkers, Ukrainian Soldiers, Cherry Pickers, The Opus, Werkins, Ranger M’s, WWII’s, High Flutters, Low Flutters, Oblique LBC’s on each side, Good Morning Kim! 

    COP #1: 

    • Move to the bottom of the lot and partner up for WHEELBARROWS – partners split distance to wheelbarrow to the top of the lot, then jog back down
    • x3 Rounds

    COP #2:

    • Moseyrama around the full area of the large lot, incorporating Bernie Sanders and Super Marios
    • Partner up in grassy area for PLT’s x25 each x3 rounds

    MOSEY & REVIEW:

    • Mosey a ways back down the gravel road toward the gardens and circle up in the gravel area
    • PLANKORAMA for Review of the F3 Mission, Credo, and 5 Core Principles 

    COP #3:

    • Number off into teams and mosey over to the grass to find the CABERS waiting
    • TRIPLE CHECK
    • Two partners Squat thrust log
    • Another 1-2 guys do Flutters
    • TIMER(s) runs x50 yards and back
    • Everyone did a few rounds of something
    • Return logs to THE PIT

    COP #4:

    • Mosey back to the bottom of the grass hill
    • HAND OFF TO DON DRAPER (DD inspired DTH to try F3 6 years ago, and shares today’s 6 year Anniversary)
    • THE HILL – A Lindsey with APD’s bottom (10–>30), Bernie to top, 2-ct Mtn Climbers top (30–> 10), Crawl Bear back to bottom 
    • #SMOKEFEST

    Mosey BTTF:

    • Happy Anniversary! x6 Burpees!
    • No Cheat M’s 8-ct x6 IC
    • DR.W’s 8-ct x6 IC
    • Body Builders 8-ct x6 IC

    COT:

    • Counterama # 25
    • Namerama
    • Announcerama (see Below)
    • Closing Prayer

    Prayer Requests:

    • Fudd’s Sister Mary Cancer
    • Western NC Hurricane
    • LIV, Yeehaw Family

    NMS:  AWESOME turnout today fellas, for which YHC is truly thankful. It’s been too long since YHC has been a Rockwood regular due to Summer Tour and travels, but excited to get the gang back together to keep Rock&Roll the hottest Saturday AO in RVA. Welcome to Mudslide’s friend Will, AKA “Lockdown”, who embraced getting fit during the pandemic. And welcome back to Swanson, Kimura, Woodsman and Katniss! The DTH pipeline is only as good as if DTH actually keeps up with headlocking guys back out to the gloom! SO great to have ya’ll back with us! It appeared the PAX were pretty spent after a 45min ride on the Pain Train, but WAIT, Don Draper is about to wreck us all! (Brandon HILL has new meaning …vomit face). Thank you ALL again for your support over the years. We are nothing without the men we lift up, and on those who we lean upon. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • SOBER OCTOBER
    • 10/1 – kickoff 1st Tue Ruck at Sunday Park
    • 10/15-16 – CPR Classes! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 
    • ONGOING – The Bridge

  • Anniversary Wood

    13 lucky brothers accepted the DTH call to celebrate the DTH/Draper 6 year F3versary – 11 rucking, 2 running. Here’s how the 11 hefted PAIN around Rockwood:

    The THANG: 

    With final ruck lending/situating complete, Chaplain and House Party taking off for a romantic jog around campus, and rucker headlamps ON, the PAX took off at a brisk pace down the gravel road to The PIT. The PAX arrived to find the gate open and logs uncovered, they chose PAIN (14’ telephone pole size log), leaving CHAOS with the stack of 6-8’ cabers. YHC provided a brief welcome and disclaimer – plenty of guys and choosing only one log so only get under it if you feel comfortable doing so!  5 HIM’s led by Rodeo Clown shouldered the log and the PAX ventured out into the woods of Rockwood. YHC chose a smaller loop path and the PAX switch places under the log about 4 times during the 0.7 miles trek. PAIN was returned to its berth, and the PAX took off for the same loop at high speed carrying inly their rucks. Mumble chatter was plentiful and of high cheer. With time to spare the PAX continued from the woods loop to include a speedy trek around the full driveway loop of Rockwood, stopping periodically for the SIX, doing Squats or Lunges while waiting. The PAX returned in time to bid farewell to Warby leaving at 0645, and then returned to the PIT to pull out the 6-8’ cabers for the 7am Rock&Roll bootcamp. BTTF for COT, numbers, names, prayer, and group picture with an AWESOME F3 banner sported on the DTH-mobile.

    Prayer Requests:

    • The M of Katniss has been hospitalized for the last month after issues resulting from the birth of their firstborn – please lift this man up in your prayers!
    • Chaplain’s MIL 
    • Banksy’s boss lost his Mom
    • Rodeo Clown’s nephew Alex has been homeless with addiction issues

  • Pre-Party

    House Party and I knocked out a run before the newly minted “Twin Team Lounge” opened for business. We stuck to our normal Robious Road Corridor route. HP was able to offer some excellent advice on dealing with some complex extended family issues – much appreciated! Made it back just in time for Last Call’s epic workout.

    SYITG

  • Liv.

    15 grown boys got after it this morning with @Yeehaw, his daughter Liv and the entire Schroepfer family in mind. With most of the PAX in “Love for Liv” yellow, here’s what went down…

    WARMARAMA – Quick mosey to the bottom of Satan’s Hill and back. Circled up and asked that @Swoop fill us in on how Liv is doing after her challenging week. Fired the boys up! YHC then gave the F3 mission and got into it…SSH’s, DMH, Imperial Walkers, Ukrainian Soldiers, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – SHOW LOVE FOR LIV!

    COP 1: L-I-V Triple Check

    • L – Lunges
    • I – Imperial Walkers
    • V – Very long run up Satan’s Hill and back

    COP 2: L-I-V Coupon Circuit

    • Each PAX member grabbed a coupon (or rock) to perform alphabet-style lifts. Imagine doing the “YMCA” but with cinderblocks and spelling out “LIV.” (2) sets.
    • L – Lift up, back down to chest, push outward, back to chest. Formed an “L” QTY (10)
    • I – Lift up, back down, back up. Formed an “I” QTY (10)
    • V – Lift up & to the right, back to chest, lift up & to the left, back to chest. Formed a “V” QTY (10)

    COP 3: L-I-V Competition

    • Circled up. Similar to HORSE or PIG, each PAX member had a chance to call out an exercise for the PAX to try to duplicate. Failure = a letter and a run up Satan’s Hill and back.
    • PAX planked. Rotating clockwise, each PAX member called out a variation of a Merkin. QTY (10). If knees hit, take a letter and a hike!
    • PAX sat in the people’s chair. Rotating counter-clockwise, each PAX member called out a variation of a Squat. QTY (10). If legs straightened, take your letter and see ya!

    COP 4: L-I-V Jerkins

    • LIV in roman numerals = 54
    • (5) round of QTY (4) Jerkins in cadence.

    ANNOUNCEMENTS

    • Tuesday rucks – Hit up @Meatball
    • Saturday, 9/28 – DTH’s 6-year workout

    PARYERS/WINS

    • WIN – Dumar’s father is doing well after his surgery.
    • WIN – Wildcat’s health
    • WIN – Liv’s health
    • PRAYER – Safety for those in the SE during hurricane
    • PRAYER – Safety for our kids in school

    Thank y’all so much for the opportunity lead. Stay strong!

  • Virtious Wet Ones

    6 HIMs who were not water soluble, gathered in the gloom to conquer 3 miles of rucking throughout Larus Park with an extra jaunt out to Stony Point Mall. In spite of the mud and rain, no man was left behind and no man slipped in the mud. We ended on time with some stretching that may have been mistaken for a rain dance, then closed with our COT. The mumble chatter on the trail was a great prologue to our coffeeteria Q-Source discussion. We bantered about the finer points of the Jester and the M. Turns out we all had a lot of first hand experience with both. All came away enlightened and feeling ready to swim into the day.

  • FNG crushes a muscle-up

    6 man children got to the jungle gym EARLY for some pull-ups and dips. Almost had to double take when I saw how packed it was! Great way to start out the belated birthday Q. We worked on form muscle-ups/pullups with the bands. Props to Eastbound (FNG) for cranking out a muscle up with bands on his first try! Pays to be 19 yrs old and lean!

    COP 1 – 11’s with pull-ups and dips

    COP 2 – partner burnout pull-ups (assisted)

    COP 3 – Partner Dips DORA to 50EA reps

    Nice to get back into it after taking a break for a few weeks due to Iron Pax. Love having the large group there getting SWOLL.

  • B Dub Run Club

    Everyone’s favorite running duo hit the streets prior to Honeymoon’s legendary 1000th workout. We did our usual flat and fast route past James River High School and up Robious Road. Great conversation about housing for registered sex offenders and other fascinating topics. House Party took one for the team on the spider web front. We made back just as the Twin Team crowd was gathering………..A good time was had by all.

    SYITG

  • IPC WEEK 2:  THE MARCH TO THE ARCH

    4 Bermuda Triangle Gloom Warriors came out to Goyne Park for this week’s Iron PAX Challenge

    As usual, it sucked. According to the walker who refuses to be deadlocked, Here’s what happened.

    Set-Up: 

    • Measure out 800 meters or utilize a 200/400 meter loop.  PAX should finish 800m at cone grid.

    • Measure out 15 yards in a straight line with cones at the start and end.

    • A standard coupon is needed for this workout.

    THE THANG:

    • Run800 meters

    • 80 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards. (LUNGE, LUNGE, THRUSTER WITH COUPON)

    • 14 Cactus Jump Squats (no cheat/no surrender)

    • Lt. Dan’s Magic Legs back to start

    • 80 Coupon Plank Jacks (toes down & up = 1)

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 60 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 60 Coupon Plank Jacks

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 40 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 40 Coupon Plank Jacks

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 20 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 20 Coupon Plank Jacks

    • Run800 meters

    Coupon Plank Jacks: Jumping Jacks while in the plank position with coupon under feet. 1) Starting position: toes on coupon in decline plank position.  2) Toes jump off coupon to ground on the sides of the coupon.  3) End with toes jumping back on coupon.  This equals 1 rep (a 2-count, down/off coupon & up/on coupon).Bricklayers (movement): Lateral MOT, PAX are moving towards cones while facing the left or right side of the grid. 1) PAX stands next to coupon and does sideways coupon jump, 2) move coupon from one side of you to the other side, 3) repeat side coupon jump, 4) rise & repeat.  PAX can change which way they are facing whenever they want.  Hands must come off coupon for jump.  PAX cannot toss or roll coupon for greater distance, coupon must have the same flat side up at all times.  Coupon is always in landscape position, with PAX jumping the width (shorter side). Cactus (No-Cheat) Jump Squats: Coupon is standing upright on ground, PAX puts hands behind head, similar to doing no-surrenders. 1) PAX sits on coupon, 2) then lifts both feet off the ground at same time, 3) PAX stands and then goes straight into a jump squat off coupon. Both feet come off the ground when sitting and both feet come off the ground when jumping.Done

    Great work!  I’m gonna hurl!

    Announcements

    Congratulations to Pool Boy on reaching the 40 pound weight loss plateau!! 

    F3RVA 10 year is on Saturday
    All starts at 5am at Dogpile

    State Farm Birthday Q next Tuesday 9/24 at Bermuda!

  • Divide & Conquer

    The 4s headed out to do a lap around Lake Salisbury and got just over 4.5 miles in. The 5s stayed back for some track work. A mile warm-up, then 5×800 at max capacity with a 400 walk in between each.

    check Slack for announcements.