20 strong beasts came out on this absolutely perfect morning for a nice little beatdown at Satan’s Hill. It is nice to see attendance numbers creeping back up as the weather improves. Sunny and 70 is for everyone, sunny and 20 not so much! Here is how it all went down: Warm up: Mosey to the bottom of Satan’s Hill and back to the parking lot. Welcomed the PAX including 1 FNG (Justin – HUD) and went over the F3 Mission Statement. Exercises included Invisible Jump Rope, Copperhead Squats, Deadman Hang (C/R/L), Cherry Pickers, Merkins, Butterfly Stretch, Knee to Chest…
Browsing: #SOJ
12 strong showed up this morning to get themselves ready for the pool this summer. YHC was ready with the plan…. Mozey aaround to the back of the school for Warmarama- SSH, Helicopters, cherry pickers, merkins, flutter kicks and LBCs 11’s across the parking lot – Squats and decline merkins Mozey over to the hill for some training….triple check…Runner up and down the hill 3 times, freddie mercurys, LBCs after the hill we turned to a dora down the road to the entrance. 100 merkins, 200 lunges, 300 heels to heaven ( not a crowd favorite) Indigenous mozey with last…
A rabble of 15 studly gloom warriors accepted today’s Ruck challenge, including NTB’s two high-spirited FNG’s. Yoko and Sandy (75lb punching bag & 50lb sand bag) joined the PAX from the get-go, and we didn’t travel far before collecting all four 8’ logs plus other cindies. Here’s how the PAX carried ‘em: The THANG: WARMERAMA: Welcome & Disclaimer Shoulder Yoko & Sandy Ruck 200 yards to Casa De DTH Collect x4 eight foot telephone poles and a number of cinder blocks Ruck the woods loop behind DTH’s house Circle up at the Shed & stretch TRIPLE CHECK: Get into groups…
As Big Rig and State Farm were hitting some pre-workout pull ups, I arrived getting gear ready for another insane session. 6 came out what looks to be the start of warmth( no rain, I am tired of it) to see what laid before them. After a little WARMARAMMA(SSHs, Don Quixotes, Helicopters, Arm Circles, Merkins) it was time I set up a circle of pain and pleasure: the goal for everyone to finish 3 rounds of it, plus a little run around the parking lot as a break. The exercises: 100 battle ropes, 5/side clean and presses, jump squats w/…
9 members of the fabled Rock&Roll band tuned their instruments for an album of pain rarely appreciated by the common palate. An additional member join the PAX today, endearingly named YOKO, bringing with her an invitation to physical transcendence. Here is how these SOJ HIM’s threw caution to the wind and cried out in one voice “I want you!” The THANG: INTRO YOKO: Circle up in front of the DTH coupon wagon where the PAX meet“Yoko”, a 75 pound full size punching bag (State Farm lunged at the opportunity to wrap his arms around her) GOAL – Yoko remains held…
7 strong at the latest edition of Twin Team. The PAX craved Dead Man Hang, but none was provided. Here is a brief summary for your viewing pleasure:Mosey to JRHS for Warm Up:Side Straddle Hops, Ukranian Soldiers, Mummy Kicks, Alabama Prom Dates, Bear Crawl, Crab Walk, Lunges, Broad JumpsTo the Side Road for Exercise One:PAX run up the road, stopping at various points for exercises, then run backRound 1: 25 Werkins, 50 Dips, 75 Shoulder Taps, 100 Arm CirclesRound 2: 25 WWII sit ups, 50 Hello Dollies, 75 Flutter Kicks, 100 LBC’sRound 3: 25 Lt. Dans, 50 Calf Raises, 75…
Good morning RVA Pax. We had a good day at THE Alamo this morning. Amazing work by all! Hard to believe we have only been at this thing a year! Disclaimers provided. Encouraged, pleaded, and strongly advised to avoid injury. Warmorama: Mosey to the Alamo bunker for 30x SSH, 2 rounds of conveyer belts (butt to wall, side walk along the wall, 10 donkey kick OYO, 15 x Copper Head Squats (CHS), 15 merkins, 10 more donkey kicks OYO, 20 Lil’ Baby Crunches (LBCs), 20x flutters, 20x Suzanne Summers (both sides). Recover. COP #1: 11s in the Bunker. LBCs and…
Boberry and Big Rig were out on a run, Broadway then I arrived. Big Rig went to get his miles in, the rest of us strapped up, headed out for a morning ruck. One thing with me: I like speed running I haven’t figured that out but rucking I have it down. The goal was to be under 15 minute/mile(our average for 3.38 miles was 14:27/mile). We felt good the rain and wind was there, yet once you get going don’t notice it. After that a little rest, get ready for boot camp
5 brave HIM made their way to The Crossing for a House Party beatdown in the pouring rain. Here’s how it went down. Circle up for COP which included arm circles, Ukrainian soldiers, merkins, copperhead squats and flutter kicks. Indigenous peoples run around the perimeter of the church with the last man doing 3 burpees 4 corners which included 15 merkins, 30 squats, and 45 monkey humpers. Line up for suicides by running down, bear crawling, and lunge walking while doing various exercises at each line. Last round of suicides was cut short to add a round of man killers.…
Time to time…I bring out things that helps with the training. Things the group don’t get to see our work on that much but this morning, it was time. A hungry group of 14(that is what the hawk that checked yes out the entire time thought) came out and heard that something was going to happen, did not know what. For starters… There’s another group that I saw for the first time there so we moved to the lower basketball court for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Helicopters, Cherry, Merkins, LBCs). We also did an easy full suicide round…