Tag: #SOJ

  • Guess who’s doing a pre-run, before the pre-run?

    After assuming YHC would be the only PAX running before the beatdown at Twin Team, YHC was surprised to see Big Rigs truck in the parking lot. Apparently, he had already been running. We took off at 5am down Robious and circled back in time for a kettlebell workout with NTB. As always, great convo. YHC asked Big Rig what route he took before I arrived and he stated he ran up Twin Team road because basically, It doesnt make sense to come out to this AO and not hit Twin Team hill. YHC would have to disagree with that statement. Good work today.

    House Party

  • Iron Dog Gauntlet

    Great week of Q’s in SOJ, YHC felt he had to deliver a good one to close the week out strong. Caravans of clown cars rolled in and 19 HIMs emerged to take on a balmy Friday gloom. It went down something like this.

    Quick mosey to the first mailbox on the hill and back to the lot. SSH, Ukrainian Soldiers, Imperial Walkers, Arm Circles, Merkins, Alabama Prom Dates and light stretching honoring members of the PAX.

    Time to work!

    We began with the Iron Dog Gauntlet. Break out into 4 groups – 1 person begins the gauntlet, everyone else runs to end of parking lot and back. When they advance to the second exercise, a second member joins the gauntlet behind them, etc. Once done with all 5 exercises, you run until the group has finished.

    1. 50 LBCs
    2. 40 Squats with bands
    3. 30 coupon bicep curls
    4. 20 Merkins with bands
    5. 10 40# sandbag thrusters
    6. A lot of mosey’in

    Had some newer HIMs we wanted to intro to Satan’s Hill, so we did BLIMPS

    1. 10 burpees at the top
    2. 20 lunges at bottom
    3. 20 imperial walkers at top
    4. 20 merkins at bottom
    5. 20 plank jacks at top
    6. 20 squats at bottom

    Back to the parking lot for 2nd round of the Iron Dog Gauntlet.

    Closed out with 500 merkins as a group to honor Heist’s 500th post. Great job man!!

    Announcements – LURCH VQ Saturday at Rock N Roll. Bridge Saturday. VQ week 11/4-11/8. 3 Doors Down is doing Daddy/Daughter and Daddy/son events, check Slack for details. F3RVA 10 year next weekend, check Slack for details on events.

    Prayer Requests – Dumar’s dad his having surgery next week. Fandango’s son Dax will be meeting with an Endocrinologist. Schwab’s family had a recent and unexpected loss.

    Glad to see some of the news guys who have joined our Green Mile AO show up today! We had an FNG Justin, a.k.a. Schwab join us today, neighbors with Chipper who brought him out. Schwab grew up in Roanoke, went to high school with JJ Reddick and he eventually moved to Richmond. In the banking industry but that doesn’t come highly recommended. A very proud Highlander who graduated from Radford. A few names were offered up, but some just have a way of standing out above the others. Welcome, Schwab! Good to have you out there, look forward to seeing you at some more workouts!

    Finish strong tomorrow, great week of work. Until next time.

  • 2nd Annual Timberwolf Hollow Open

    If I mess up, we all mess up. Luckily for the 8 HIMs who came out in the gloom – with McRib literally emerging from the gloom, YHC doesn’t make mistakes!

    Borrowing a Q idea from Doozy, we had the 2nd Annual Disc Open at Timberwolf Hollow!

    Mosey around the bus loop and settled in at the corner of the lot where we could get up close and personal with each other for some solid stretching. Traditions were thrown to the side and no SSHs were done, instead a curtailed list of high-intensity stretches were performed to get us ready for the event. Middle School arm stretches, overhead stretches, jazzercise, helicopters, ukrainian soldiers, merkins, roscoe’s mom.

    The Main Event

    Rules are simple. At the beginning of each hole, we rotate which HIM calls out an exercise x10 and picks an object to be “the hole”.

    1. Perform exercise x10
    2. Throw first shot, run to disc, do 1 merkin
    3. Throw second shot, run to disc, do 2 merkins, etc
    4. Once hole is hit, do a burpee for each stroke
    5. BONUS – if you catch a HIMs disc, they do 10 burpees, if you attempt and fail, you do 10 burpees

    All in all we played 12 competitive holes, some in well lit areas, some not so well lit! YHC’s scorecard showed 120 random exercises, 122 merkins, 56 burpees, and 1.35 miles – not bad for a Thursday morning! The PAX learned a few things along the way:

    1. If frisbee golf was a profitable sport, Rudy Scheffler would be raking in the dough! He was playing by himself most holes while the rest of us were getting honked at by Karen.
    2. Don’t get in Karen’s way. She wants to get to school first to get the best parking spot, a group of grown men playing games will not get in her way.
    3. Bring a flashlight.
    4. Skip shots are the way to go if you can’t Bend-It-Like-Rudy

    Great time was had by all, no one got taken out by a flying disc, and we recovered the two lost along the way. Thanks for the fun today everyone, low-key really good workout.

    Announcement – 10 year events next weekend / Heist leading the Bridge / New AO’s, check them out / VQ week in November

    Prayer Requests – Pray for the Babin’s as they travel across country this weekend. Prayers for the Demay’s and their son. Prayers for the Yoakam’s, a friend of YHC who passed away this week after a 3 year battle with a very rare Colon Cancer.

  • 9/11 – Never Forget

    23 years later, we still remember where we were and who we were with that day. 9/11 will always be a day that we never forget. 19 Fighters, including 4 FNGs (Unfortunately, 1 FNG had to leave early and will be named at a future workout hopefully) came out to the Green Mile this morning for a 9/11 themed workout to honor the lives lost. Here is how it went down:

    Warm up: Mosey to the bus parking lot, F3 Mission Statement/Disclaimer/Principles, IC exercises including SSH, Helicopters, Ukrainian Soldiers, Copperhead Squats, Deadman Hang, LBCs, Roscoe’s Mom

    COP 1: Mosey to the top of the bus loop for 9/11’s – Started at bus parking spot 1 with 9 HRMs, run to bus parking spot 10 to perform 11 double count American Hammers and return to bus parking spot 1. Repeat 9 HRMs, run to bus parking spot 9, back to spot 1 for 11 double count American Hammers and so on until completed 10 rounds.

    COP 2: Mosey around the school to small parking lot hill by playgrounds for a Flight Dora to honor the flights impacted on 9/11. P1 performs exercise, while P2 runs to lamppost on the left and back. AA Flight 11 that hit the North Tower – 11 Burpees, AA Flight 77 that hit the Pentagon – 77 Supermans, UA 93 that was taken down in PA – 93 Carolina Dry Docks, UA 175 that hit the South Tower – 175 Heels to Heaven.

    COP 3: Mosey to the field at the front of the school that has a steeper than expected hill to perform a teamed-up effort to complete 110 flight of stairs that were in the towers. All PAX ran up the hill and back down which counted as 1 and collectively banked until we reached 110.

    COP 4: Mosey back to the flag for another teamed-up effort to honor the 2,977 American lives lost. All PAX performed single count mountain climbers and collectively banked until we reached 2,977.

    COP 5: Ring of Fire – 9 of your favorite merkin, flip over, 11 of your favorite ab exercise. Time called.

    Numbers, Names – Welcome to our 3 FNGs 1) Alex AKA Cole Trickle as he is a big racing fan, 2) Nathan AKA Mr. Clean as he is commercial sales rep for a duct cleaning company and just happens to be missing a few hairs on top, 3) Christian AKA Tofurkey as he is a big meat smoker. We threw out Sausage Party, but had to keep it family clean due to having kids. Welcome to all of our new guys and hope to see you continuing to post!

    Announcements: F3 RVA 10 Year Convergence Weekend 9/20-21 (See Slack for all of the details), SOJ VQ Week Nov 4-8, Faith Based Entrepreneurship Meeting Starts tomorrow at Gather Midlothian (See Section 8 for details)

    Prayer Requests: Continued prayers for those impacted by 9/11, Dumar’s Dad undergoing major surgery, Section 8’s mother with multiple health issues, Wildcat hip injury.

    Pleasure to lead you fellas today! Get out there and make a difference in someone’s life! Stay blessed!

  • SpaceX and Iron Pax

    3 Iron HIMS decided to get a jumpstart on Week 1’s Iron Pax. YHC was still sore AF from WK 0, thanking the SkyQ that this week’s circuit was only super shitty, not a full on world ender. During the warmarama, we got a nice little treat and observed the SpaceX Polaris booster that looked to be returning after the initial launch. Totally wild sight.

    We opted to setup in the parking lot for better lighting and for cindy sliding with the murder bunnies. Pool Boy brought the area work light which is my NEW FAVORITE! Popped on the newly minted F3 nation spotify Iron pax playlist! It was excellent, best check it out. The astronauts caught a glimpse of the following

    Times Below

    • State Farm – 21:30
    • Broadway – 22:00 (Modified)
    • Pool boy – 23:45

    Finished up with some Mary and Broga – what a beautiful morning. I will say this week’s rendition was TOUGH, the burpee broad jumps are never easy. This is one of those where you can make it as hard/intense as you can break off. Word to the wise, use good form and be cognizant of your back! Can be a few movements (Murder bunnies) that can be tough on the back.

    Great to keep the momentum going with the Iron Pax! Feeling strong already. Happy to see Big Rig and Bo hosting it at Goyne this weekend as well.

    Names/Number/Prayers

    -Healing for broadway

    -prayers for Pool boy’s cousins going through cancer screening

    -YHC needing some relief from recently aggravated tinnitus

    SYITG Boys!

    -State farm

  • Ruck N Roll

    A terrible backblast title…….but an excellent workout this morning! Draper and I hit the streets at 6am sharp. The route took us through the paved trails, and we made a stop at the lake to check out the sunrise. Lots of large birds about! Excellent conversation with my WEAG brother.

    SYITG

  • Eager Beaver

    The same 2 Iron savages hit the jungle gym at Ecoff Elementary for a rare Saturday Pull Up Session. Beaver was eager to work on his pull ups. This dude always strives for perfect form. He is truly a beast. Here’s what went down.. or up.

    After the typical stretches, we hit the monkey bars.

    Hollow Rocks

    Chest to Bar Pull Ups

    Over to the tall pull up bar for some ladders. We would take turns doing multiple grips and increasing rep counts until failure

    Standard, Wide Grip, Chin Up, Narrow Grip, Dips.

    Finish up with one Pull up Negative holding as long as possible. We pushed each other to the limit to finish out. Our arms were shaking.

  • The Pre Run for the Pre Workout of the Pre Workout that came before the workout.

    2 Iron Savages hit the streets around Goyne Park for a warmup run to get ready for a busy morning. Great to catch up with Beaver and get to know a little bit more about him. Look out for a new AO in New Kent, it’s coming. Great to get a couple miles in with the Beaves.

  • F___ Thrusters

    6 Warriors came to The Iron Bridge, for an almost Decathlon. Some were already smoked from the Iron PAX Challenge full of Burpees and Thrusters, all will be cringing just from trying to grip the steering wheel for the next couple of days.


    Warmarama
    SSH, Don Quyotes, Helicopters, Plank and stretching with review of F3 Mission,  Credo, and Core Principles


    The Thang
    Another version of State Farm’s Olympic Decathlon. The CindyCathlon. 10 exercise stations over a 1 mile circuit around the AO. But what might have been the worst part was the carry exercise between the stations. Either Farmer’s Left hand,  Right hand,  rifle carry, or waiter’s carry


    Station 1
    Curls x20
    LH Farmer’s to the next station


    2
    Cindy Swings x20
    RH Farmer’s


    3
    Uneven Merkins x20
    Alternate hands on the block
    Rifle Carry


    4
    Bernie up the hill with the Cindy!x20
    PAX tried to do these without Cindy
    Down regular x20
    Farmer’s choose your hand


    5
    WW3s x20
    Rifle Carry


    6
    Blockees x20
    Farmer’s LH

    7
    Lawnmower pulls
    X10 each side (Unless your Beaver who did 20 per side) Farmer’s RH

    8
    American Hammers
    X20 single count. Rifle Carry

    9
    Thrusters (This got scratched due to time and because f@#% Thrusters after the IPC right before) Waiter’s Carry

    10
    Chest press and leg raise x20


    State Farm led us in some much needed Broga to finish.
    While not a high intensity workout like we are used to for a bootcamp, this was a steady burn that didn’t let up. The grip workout was killer. So much so, that it hurts just to pick up the remote control.


    Names, and Numbers


    Thank you F3


    The past two years have been amazing for me. The friends I have made in this brotherhood have been a Godsend.  There are so many guys that have inspired me, and pushed me to be better than yesterday’s version of myself.  I didn’t know it, but before I found F3, there was something that was missing. It wasn’t Burpees or Thrusters, or Farmer’s carries, or Bernies up a steep hill. It was Fellowship. Thank you all for your Fellowship. And if you are reading this, I’m sure that you have been Highly Impactful on me in some way.

    I was truly blessed to lead today

  • LIFO

    YHC was coming in hot………..then left before Twin Team started. House Party and I decided on a complex route that featured turning right on Robious, running for awhile, then turning around and running back. HP narrowly avoided disaster after tripping on the sidewalk. Luckily, he was able to use his agility and athleticism to stay upright. Great conversations and a nice smooth run overall.

    SYITG