Tag: #SOJ

  • Progression

    YHC and Big Rig are working on getting muscle ups on lock this summer. The sets below made some WEIRD places sore today. Great work in the gloom looked like this…

    SET 1

    • Knees to Chest/Swing
    • Tricep Extensions
    • 4 sets, 12 Reps

    SET 2

    • Jump Muscle Ups + 2 Dips at Top + Negative
    • 4 sets

    SET 3

    • Triple Reps (3 reps at bottom, 3 reps at top, 3 reps Thru)
    • Pullups/Dips Super Set
    • 4 Sets

    SET 4

    • Jerkin/Rows
    • Straight Bar Dips
    • 4 sets of 12

    This was super challenging – I’m excited to build some of this unique strength with my guy Rig.

    -SYITG

  • Participation trophies for everyone!

    20 F3RVA HIM’s converged at the lush fields of NoToll to play Ultimate Frisbee this morning. Making four 5-man teams playing a couple games simultaneously was briefly considered, then scrapped for a bigger field with bigger teams.

    Thugs sat it out still nursing an injury but getting some fine reps and stretches in while the rest of us battled it out on Field 1. Bromance was our only injury today, after maintaining a lethal presence on the field, he felt something snap in his calf so took the rest of the time to stretch with Thugs. OC then ditched his fluorescent penny and defected to Labrat’s team, where they went on a 4 TD streak to pull back into the lead. (We all know OC is the secret sauce.)

    Notable disc vets were OC, DK, Snuff and Labrat who maintained a very steady presence in the field with (nearly) perfect throws, while we saw Rudy, Warby, Handshake, and Machismo dominate the end zones – both on offense and defense. Also when Labrat teamed up with Dealer and/or Snip short fast play TD’s happened quickly!

    Honorable mentions to L Woods, Fandango, McRib, and Dry Rub – these guys staying moving and snatching the entire game!

    Kudos to our other Respect Players – Scram getting in there to make plays and not getting re-injured, Rodeo Clown showing surprising agility and sticky fingers, and Mr Roper making smart short plays in the mid-field. 

    Both teams played very well, but Team Labrat won 9-8 in the final minutes. Looking forward to a re-match this Thursday at Timberwolf! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Tomorrow – WED 5am Huguenot Flatwater Paddle/Bootcamp
    • This THUR – Ultimate at Timberowlf
    • This FRI – 6/21 Poker Night at DTH’s
    • This SAT – 6/22 new AO “The Iron Bridge” starts at Goyne Park at 7am
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • Humidity, Sweat, getting ready

    Chaplain and House Party hit the trails on a little run, I did a little rucking prior to our broga session. Yes for those who have seen or hit my sessions, I do rock n broga(play rock music while getting loosened up). We started off a little cat and cow, a little beast pose(knees slightly of the ground pressing your hands to raise up). Turn started a little flow including a tweak to runners lunge(back foot flat on the mat). I think I got both Chaplain and House Party good with the extreme side planks (leg comes thru and it’s in the air) then we dropped to our six for some more stretching.

    The end is I like to hitp pigeon really get the hips worked as we get closer to the main workout. Close to 15 minutes we finished then recovered as we got ready for Florence’s workout. In yoga, a couple of things always can go further than what you think plus just that little gain or something loosening up or able to reach farther can be a plus(it’s a journey not a sprint). See you next time

  • A Homage to Morning Wood Past

    Morning Wood has evolved over the years – you can pretty much do whatever the F you want before Rock N Roll. This morning House Party and I ditched our Rucks and brought back the traditional run. Completed the paved trail loop plus half a lap around the park. Finished just in time for Broga. Always a great time catching up with HP!

  • cobwebs, coupons, and cartwheels

    Coupons were brought for all to share during the ruck. None opted to bring Cindy or the sledge hammer for the rifle carry. Rodeo clown at one point showed us his agility with a cartwheel proving he does all his own stunts. Our best calculations showed to be about 2.6 miles. Mudslide got the only pull up in before he split for broga. We finished strong with the one last quick lap around the park just in time for the Florence Q. Great work PAX.

  • Summer Staycation

    YHC intended on Q’ing DogPile for SOJ Takeover but alas, Oyster beat me to the punch. So I did this staycation at Rock N Roll with these 20 hombres instead :

    Mosey to nearest baseball outfield and circle up

    F3 disclaimers and Mission Statement

    Warmarama : 25 SSH IC, 20 Ukrainian Soldiers IC, 15 Merkins IC, 10 Pelican Squats on each side (you had to be there to know what these are)

    Line up for indigenous run to the Latino Market then turn around and head BTTF

    Mosey into forest trail side entrance and stop at workout station

    Triple Check : Pull Ups, Lay down on your six and hold your legs up six inches off ground, Timer runs to gate and back

    Mosey out of forest trail to the bottom of the grass hill

    Front Facing crab walk up to the top of the hill

    Crawl Bear across next parking lot

    Lunges across next parking lot

    Naked Murder Bunny across next parking lot (think Murder Bunny without the cindy)

    Mosey to baseball outfield and line up in line with home plate

    6 sprints of 30 yards

    Mosey farther into the outfield and circle up

    1 min, 30 sec elbow plank

    50 Butterfly Situps IC

    Hold Legs up six inches for 40 sec

    Partner Up for Dora : 100 Merkins, 200 Squats, 300 LBC’s

    Had to cut the LBC’s portion of the Dora a little early to head BTTF

    Numbers, Names, YHC took us out

    Prayer Requests : Doublemint getting melanoma area removed on Monday; OC’s coworker has advanced melanoma. He’s only 35 and has a 1 year old baby; DTH’s FIL and YHC’s MIL have advanced lung cancer

    Announcements : Next Sat 6/22 launch of new Chester AO “The Iron Bridge” at Goyne Park 7 am – 8 am; Summer Tour ongoing

    NMMS : Great to have E.F. Hutton join us this morning and earn both a 1st F point and a 2nd F point at coffee afterwards. Everyone thoroughly enjoyed YHC’s cute pink microphone blue tooth speaker that I borrowed from my daughter as well as the copious amounts of commercials during YHC’s playlist.

  • So That’s Why It’s Called TwinTeam

    A studly mix of SOJ and Westhoe PAX checked another box on the summer tour at TwinTeam this morning. YHC had never experienced the renowned hill that gave the AO its namesake, and we certainly got our money’s worth today.

    WARMARAMA

    • Mosey loop around the school entrance and back to where we started.
    • SSH, Helicopters, Ukrainian Soldiers, Hillbillies, Suzanne Somers, Hello Dollies, etc.

    COP #1 – Quad Check

    • Stop Sign Squats, Picnic Table Decline Merkins, Garden Bench Dips, Timer runs to the painted rock and back. Four rounds.

    Indigenous people run across Robious to the bottom of Twin Team Lane. PAX in back does one burpee before taking the lead.

    COP #2 – Pass the Crabs

    • Make a large circle and hit your six.
    • Hold feet six inches off the ground while the PAX take turns crab walking clockwise to the next PAX in the circle. After passing your crabs to the next guy, resume holding feet off the ground until a full circle is completed and everyone rests.
    • Repeato – Hold Open Crunchy Frog

    COP #3 – Bernie Twins

    • Time to finally conquer the hill. Best to buddy-up for Catch Me If You Can!
    • Partner #1 Bernie Sanders up Twin Team while partner #2 executes three merkins before running to catch their partner.
    • Ouch.

    Mosey back down Twin Team to recover and then indigenous people run as before headed back across Robious to the flag.

    Numbers/Names/Announcements/Prayer Requests

    • OC – Coworker’s recent health surprises and difficult prognosis.
    • Rosie – Father-in-law’s treatment through Lymes Disease.
    • NTB – Grandfather is passing away in the coming days and the family is driving down to NC to say goodbye.

  • Your mother, lady in robe, 45 MOM respect crew.

    Today’s SOJ takeover at Mary Mumford brought forth a unique vibe with the Silver Sneakers edition. The spirit of camaraderie was alive as TYA, Saab, Oyster, 1-800, Hitchhiker, and Heist gathered for a session that combined fitness with some good laughs.

    The workout kicked off with a Warm-A-Rama around a painted America, a.k.a. ‘Murica. I first ripped through the official F3 mission statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership (I think the guys were impressed). Started with side straddle hops (of course), nice and slow Don Quixotes, dead man hang, LBCs, APDs (another TYA favorite), a few merkins, *Roscoe’s Mom stretch*, Wilson and Fudd’s wife.

    *The infamous Rosco’s mom stretch story was shared. It’s been nearly two years sir: https://backblasts.f3rva.org/2022/10/10/well-its-monday-on-the-hill-and-its-a-holiday/. Fair to say “your mom” jokes are classic and always in good spirit: https://youtu.be/l0VtX1VGyXs?si=lhFiNIbMLch6PL-x….it’s ok to come back.

    The first Circle of Pain (COP) was an easy round of 11s in the blacktop area. Squats and World War II sit-ups (build up the squats, work down the WW2s) were the exercises.

    COP2 took the challenge up a notch with a mosey to the front of Mary Mumford Elementary for triple checks. Saab, TYA, and Heist faced off against Hitchhiker, 1-800, and Oyster in a dynamic team competition of bench step-ups, bench merkins, and a runner going to the crosswalk and back.

    COP3, the final set, brought a unique twist with a Four Corners exercise, inspired by Yeehaw’s Q at First Watch. The Prostitute Style Four Corners had everyone doing five burpees to corner number two, 20 squats to corner number three for 30 LBCs, and 40 SSH at corner number four. Good mumble chatter on the origins on the “prostitute” style four corners….lead to a story of a young woman coming out in a robe at Mary a few years back and telling the Pax to cut the noise down.

    BTTF. Wrapped up with some Broga.

    Announcements:

    1. 6.24 – Wildcat’s birthday Q/pre-quarterly cancer scan workout. Come support this man (he is battling stage 4 lung cancer). See his story here: https://youtu.be/66VTFDJvCHs?si=F7MfBr5FrSTFEimt.

      I humbly request you mark your calendar’s for 6/24 and show up big time at the Alamo. This is the season of the summer tour after all.
    2. 7.4 – Convergence @ Batteau
    3. 9.21 – F3 RVA 10-year

    Prayers: Pray for all the PAX and PAX family fighting cancer. Pray that remember our responsibilities as FATHERs, that we may lead or children to be good men and women.

  • We don’t have time for 10k reps

    13 mighty Timberwolves started the day right at 5:30 am in the Deep South. Quick check for more balls, none to be found…. Time hit, basketballs in hand we were off!

    Mosey to the courts. Lined up left of the dial. Circle up for some warmerama. Then two rounds of knock out. Half time work out was the Wilt Chamberlain. 100 LBCs, run length of court and back, 100 squats, run, 100 flutters (2 count…. thank you Big Herm), run, 100 single count lunges, one last run. Then some more ball, moving to the three point line, then a free throw competition. Back to the flag, filled the last 30 seconds with 2 burpees.

    numbers, names, announcements , YHC took us out.

    announcements:

    • Looking for a DJ to donate their services for a F3 daddy daughter dance happening Saturday November 2nd 7-9. Contact Rudy or Meatball if you can assist.
    • convergence July 4th at Forest Hill Park

    NMM

    great time shooting some hoops this morning fellas! Make it a great day.

  • Who’s coming in hot today

    2 Davillians met YHC in the parking lot to begin a Manndate beatdown. The locals let me know that there is a tendency for some regulars to come in hot and just as we began the warmup Bulkhead rolled in. Apparently Corned Beef gave a tentative HC but didn’t join the fun.

    After a brief warm up where a lack of big arm circles threw off the rhythm of the PAX we got back on track in the bus loop. Lightpole Beast – 6 exercises at each lightpole – drop the bell at the 3rd, run to the 4th and return to complete the beast – Halos, Swings, Rows, Squats, High Pulls, Around the World. Couple rounds of a quad-check with flutters, cleans, lunges and a runner. Close out with some curls, triceps, and Mr. Holland’s 8-count total body movement.

    Great to get out to the North side of town and catch up with a few of the Daville stalwarts. This was not the epic beatdown Mr. Holland anticipated stepping out of the car. Between the late nights, long drives, and an aging body, YHC appreciates the occasional basic beatdown accompanied with better chatter. Those that were there got a hint of what may be in store for DaPile, bring the numbers out Saturday and you’ll get some solid work in.

    Thanks for letting me lead. The SOJ takeover rolls on.