Tag: #SOJ

  • Juicy Humpers

    This beautiful morning at Bon Iron had 6 weekend warriors starting the day on a good note, including an FNG carrying a bag of juice,

    Warmerama

    Started with a mosey around the AO, FNG still carrying the bag of juice. Circle up in the big field for:

    • Ukrainian Soldiers
    • Helicopters
    • Side Straddle Hops
    • Imperial Squat Walkers
    • Mountain Climbers
    • Merkins
    • Plank Jacks

    The Thang

    Part 1: Home Run Derby

    Bag of juice left at the big field, we headed to the baseball field. Line up behind home base, all doing the same exercise while the next in line ran all bases. Upon return to home base, that runner switches to the next exercise. A little awkward as the Q worked out some kinks but the PAX made it happen. Probably better as a triple check.

    • Lunges
    • Merkins
    • Squats
    • WW2s

    Part 2: Four Corners (Prostitute Style)

    Mosey back to the bag of juice, four corners setting was the small field between the fences. Ranger and FNG particularly enjoyed the monkey humpers, first time for both.

    • First Corner – 25 Monkey Humpers
    • Second Corner – 25 LBCs
    • Third Corner – 25 Carolina Drydocks
    • Fourth Corner – 25 Lieutenant Dan’s

    Part 3: Burpee Countdowns

    None in the PAX were at No Toll on Tuesday so the Q felt no shame in repeating the countdown.

    • Start at one fenceline: 10 Burpees.
    • Run across the field to the other fence and back.
    • 9 Burpees… and so on.

    Ran out of time around 2 burpees and mosey’d back to the flag.

    COT

    FNG named Capri Sun given the contents of his bag. Safe travels to Scram, heading to England today.

    Good Stuff

  • Yip, Yip, Hooray!

    To what may seem like a runaway victory for the Yips over the Patriot Games, YHC made sure there was some skin in the game as we pranced around Timberwolf throwing discs at chains. According to the YouTube videos Cookie watched, here’s what happened…

    split into two teams, then matched up 1v1. Each match tee’d off from a different hole and we played all 7 holes. Yips won 4 out of 5 matches, but fun was had by all. Advantage #1 goes to Yips

    Side note – where I grew up, if you tell someone you’re “going to smoke them” it means you’re going to beat them badly at whatever competition awaits. I don’t know what “going to smoke you” means in Indiana, but it doesn’t mean that…

    Next up: long drive. There’s 57,600 square feet of real estate on a football field, and Rudy managed to miss all of it. Cookie wasted no time showing that he is a quick learner, and threw a bomb. Advantage #2 Yips

    Next Up: closest to the pin. Like lemmings, we all went to the same spot except one brave soul who dared to cross the track and actually attempt to hit the rack. I cant remember if it was 3 Doors or Boberry, but somebody put some english on the biscuit and got it close to the hole. Advantage Patriot Games

    With a few minutes to spare, we horsed around with laps around the track hanging in the balance.

    NEXT WEEK: Boys of Summer Cup (Ultimate Football) – just like the President’s Cup, the regular season doesn’t matter, this is for all the bragging rights.

    Prayers – Fandango’s family as he lays his father to rest and celebrating Pad Thai’s new niece.

    Convergence GRIDIRON 7/4 1am
    Join us Thursday 6/25 @ X GOLF Westchester 7-9pm

  • 6 days later…

    ~9 (text or DM me of I forgot to include you) grown-boys showed up last Friday for a humid beatdown.

    COP #1: Eye of the Storm

    • Used Satan’s Hill for a couple rounds

    COP #2: Electric Mom

    • EMOM with coupons

    ANNOUNCEMENTS

    • I’m sure all have already taken place by now.

    PRAYERS/WINS

    • Fandango’s father passed away. Sent/sending you and your family love/prayers, Man.
    • Safe travels for Cable Guy and Paw Patrol.

  • Handshake’s Sack

    9 gloom ruckers launched at 0500 into Larus park for an hour ruck, while our 10th PAX missed the launch and enjoyed a Triple Respect solo ruck. The PAX equally shared around SANDY during the ruck, our beloved 60# sandbag, but with some very awkward hand-offs, the most awkward being between Nancy and Handshake. Nancy said something about his sack on Handshakes neck and our 1st F Q fired back something about his sack on Nancy’s mom. You had to be there… 😆 After a full loop through Larus with plenty of hills we exited onto Sabot school property and then rucked beyond to Love Hill. Mosey down, Bernie back up, and plank it up review of the F3 Mission, Credo, and five Core Principles. Re-shoulder Sandy and ruck BTTF to discover PIGSKIN awaiting. Thanks for letting me lead brothers. Yours AYE! ~DTH

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • OTB Ruck (FAMILY FRIENDLY) coming up in Bon Air for dropping F3 invite fliers in mailboxes – maybe next weekend the 27th – stay tuned!
    • July 4th Convergence, 7-8am Grid Iron
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

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

  • Double D’s & Don QuiHotties

    Warmerama

    The PAX kicked things off with a solid mosey around the three soccer fields and the main parking lot to get the blood flowing. Once we circled back, we lined up for some classic F3 warmth:

    • Side Straddle Hops
    • Arm Circles (Forward and backward)
    • Don QuiHotties (Really nice, slow form)
    • Cherry Pickers
    • Imperial Walkers
    • Copperhead Squat/Merkin/LBC Combo (Round of 10 ea, then round of 5 ea)

    The Thang

    Part 1: Double D’s (Double Dora)

    We headed over to soccer field number one for a double dose of Dora. Groups of 3 split up on opposite sides of the field with a runner traveling between them to swap out.

    • Side Double D(a):
      • 100 Merkins
      • 200 Squats
      • 300 LBCs
    • Side Double D(b):
      • 100 Carolina Dry Docks
      • 200 Jump Squats
      • 300 Flutter Kicks (double count)

    Part 2: Eye of the Hurricane (Bro Code Style)

    Next, we set up a four-corner disaster zone. The rules were simple: the center of the field was the safety of the storm, but it required a toll.

    • The Center: 10 Merkins (PAX returned to the center to do 10 Merkins before moseying to the next corner).
    • Corner 1: 20 American Hammers (double count)
    • Corner 2: 20 Alabama Prom Dates
    • Corner 3: 20 Scrunchy Frogs
    • Corner 4: 20 Pickle Pounders

    Part 3: Burpee Countdown

    We moseyed over to the basketball courts for a classic cardio smoker—descending burpees.

    • Sets of burpees on one baseline, separated by a run up the court and back
    • Each set descending from 10 to 0

    The Finisher

    The Knicks recently reminded the Q of what real defense looks like so he put the Pax through an old school drill. The PAX stayed in a low squat, pounding the ground (running in place) while, on command, alternating the stance either to the right or left side as directed. Absolute leg burner to finish a great workout.

    Good Stuff

  • OTB Ruck – Sunday Park Heat Edition

    Three HIMs plus family members gathered at Sunday Park for an afternoon ruck that tested both our legs and our hydration plans. With temperatures pushing into the 90s and plenty of Virginia humidity, we set out from the Boathouse and covered roughly four miles through the shaded trails of Brandermill.

    . The real challenge came around mile two when YHC discovered that my kiddo had quietly emptied most of the water bladder through a combination of enthusiastic hydration and a hose left dangling. What began as a well-planned hydration strategy quickly became an exercise in resource management for the remainder of the ruck.

    Despite the heat, everyone finished strong and returned to the Boathouse tired, sweaty, and in good spirits. The shade helped, the company helped more, and no one melted despite conditions that suggested it was a possibility.

    Thanks to Warby and Scram for coming out and bringing the families.

  • Attack of the Cones

    It was a sneaky hot/humid morning at Rock N Roll………..11 of us were able power through. The following is a brief summary for your viewing pleasure.

    Mosey to the small basketball court for Warm-Up:
    Side Straddle Hops, Don Quixote’s, Copperhead Squats, Monkey Love Makers, Shoulder Taps, Hand Release Merkins, Freddy Mercuries, Alabama Prom Dates, Mario Jumps, Hillbillies, Minecraft Walks, Mummy Kicks, Side Lunges, High Knees, Butt Kicks, Bernie Sanders.

    to the back parking lot for Exercise One: Cone Work
    Each PAX receives a cone: complete two broad jumps then place the cone where you land. Run to the start, then back to the cone – repeat until you traverse the parking lot.

    On the way back: 20 count crab walk. Place the cone, then run and repeat.

    Mosey to the back of the baseball fields for a Triple Check: Pole Smokers, Jump Squats, Runner.

    Mosey to the parking lot area for Exercise Three: More Cone Work!

    Throw the cone, run to area and retrieve, complete a burpee and throw again. Repeat while running to the start and back each time. Made our way to the sidewalk.

    On the way back: 10 count Crawl Bear, place cone, run back, repeat.

    Back towards the flag: We added in some extra running so Mudslide and Cha Cha could get to 3 miles.

    COT and YHC took us out:

    Final thoughts: It didnt seem that hot out this morning, but YHC (and a few others) were struggling a bit. The first cone exercise was in full sun, which set the tone for the day.
    Throwing the cone proved exceptionally difficult. Great crowd today and a good time was had by all.

  • Bon Ultimate!

    We had 3v3 for the warmup, then 3v4 launching the first disc, then 4v5 within the first 5min, then an absolute BATTLE on the field of Bon Iron Elementary, with Destiny being swapped between teams whenever a team got a 2-point lead. But even with a man-down the winning team of Machismo, Dookie, Trojan, and Punky were an impossible combination to pin down. Final score was 9 to either 6 or 7 (🤷‍♂️). MVP goes to Destiny’s Child essentially playing offense the entire time and have the most epic sliding TD. Awesome time had by all, no injuries, and great convo over Machismo coffee after. Yours AYE! ~DTH

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • BOM Circle of Thanksgiving

  • 42 Years Old, 42 Merkins, 0 Good Decisions

    4 PAX showed up to celebrate the Q’s 42nd trip around the sun: Broadway, Doolittle, Big Rig, and Choo Choo (who apparently relocated from New Kent just for the suffering).


    Warmarama:
    42 Side Straddle Hops (because birthday math),
    6 Don Quixotes,
    9 Ukrainian Soldiers,
    42 Oblique LBCs (21 each side… still counts at 42, trust me).


    The Thang (Birthday Edition):
    2 rounds of:
    6 Burpees (one for each poor life choice)
    9 Lieutenant Dans (lunge, lunge, midlife reflection)
    42 Merkins (because subtlety is overrated)
    1984 meter run (~1.25 miles, calculated using elite 42-year-old brainpower)


    Round 1: “Happy Birthday, this is fun.”
    Round 2: “Why is he like this at 42?”


    Mary (aka: Lower Back Appreciation Hour):

    69 Baby!
    Row Your Boat
    69 Arm Circles in boat hold (shoulders filed for retirement)
    69 American Hammers w/ escalating WWII situps (history hurts)
    69 Dead Bugs w/ escalating V-Ups (coordination officially 41 years old and declining)


    Mumblechatter:
    Footwear, foot doctors, and heartburn… because nothing says “birthday Q” like comparing orthotics and antacids. We didn’t talk about getting older—we demonstrated it.


    COT Nugget (Broadway bringing wisdom):
    Pray for healing—even when it seems impossible. God still works miracles, and those moments build real faith.


    Final Thought:
    At 42 years old, Q proved you can still lead from the front… even if everything creaks when you stand up afterward.


    Strong work by all. Huge thanks to the PAX for coming to my Bday Q!🎂💪

  • The Clinic Hosts Two for Two at the 10th

    Two posted just after 5 for the YHC’s 10th Anniversary. Temperatures remained 70 and sunny. According to @therealMr.WaterBottle, the following might have happened.

    40 pound pack, 2.3 miles, The Real Mr. Water Bottle, and YHC…not a terrible way to bring in YHC’s (roughly) 10th anniversary with F3. There will be a Beat Down Q to celebrate, but YHC has been feeling under the weather even while traveling a ton this week and weekend. Good to have a companion who knows friendship and loyalty like MWB.

    “Leave no man (err, Water Bottle) behind. Leave no man (err, Water Bottle) where you find him.”

    Numbers, names, and YHC took us out.

    NMS: 10 years ago, Honey Do brought YHC to F3. Thank you, Honey Do. YHC was a reluctant recruit…5:30 a.m. was a challenge. Just getting into Honey Do’s car was a challenge (the man carries at least 3,000 pounds of pocket change, eyeglasses, etc. in that car.) But, YHC is forever grateful for the invite.

    Unlike Faceplant with Mr. Water Bottle, a special thank you to Honey Do for picking YHC up. It’s made all the difference.