Tag: #SOJ

  • SOJ Takeover: First Watch Edition

    First Watch has always been one of my favorite spots in Richmond, so when SOJ Takeover was proposed, it was my first choice. Excellent dudes and always a good time with plenty of banter and 2nd F after a beat down. 

    Five men answered the 5a call this morning. Here’s what went down:

    Mosey to Parking Lot

    Warm up — Parking Lot

    • Few laps around the parking lot 
    • Circle up
      • Side Straddle hop — 20x
      • Dead Man Hang — C/L/R
      • On your six,
        • Leg out L/R
        • Roscoe’s mom L/R
        • Pull leg to chest L/R

    Thing 1 — 11s @ Far End of Parking Lot

    • Hand Release Merkins
    • Jump Squats
    • Run width of parking lot

    Thing 2 – Four Corners, Stacked

    • 10x Burpees
    • 20x Carolina Dry Docks
    • 30x LBCs
    • 40x Squats

    Thing 3 — DORA

    • American Hammers 100x
    • Heels to Heaven 200x
    • LBCs 300x
    • Timer Lunges across parking lot
      • 5x merkins
      • Bernie back

    COT

    • 10 Year Convergence & Pediatric Cancer Awareness Fundraiser
    • Prayer Requests
      • All those battling cancer or have friends/family impacted by cancer 

  • I’m Mr. Brightside! (1yr Anniversary)

    One year ago, YHC showed up to NoToll as an FNG for a Mudslide beatdown on the summer tour. It was an honor to lead the 17 PAX today to celebrate an F3 trip around the sun! According to the future FNG running laps by himself around the NoToll fields, this is what went down:

    Warmarama – Basketball Court

    • Welcome, disclaimers, mission statement.
    • SSH, Ukrainian Soldiers, Imperial Squat Walkers, Jazzercise, APDs, Flutter Kicks, Merkins

    COP #1 – Coupon Dora

    • Partner up and grab an extra-heavy coupon YHC neatly staged during morning Broga (until it was time for the shavasana).
    • 100 Squats / 200 SSHs / 300 Flutter Kicks – Timer carries the coupon the length of the court and back.

    Coupon carry to the dumpsters for storage and future pain. Mosey to the soccer pavilion for the main event!

    COP #2 – “I’m Mr. Brightside” Challenge

    • YHC teased in the pre-blast that a donation to Team Brightside would be made on behalf of the PAX. Here was our challenge:
    • 20min AMRAP – One Round = $1 to Team Brightside on your behalf!
      • 2 Burpees
      • 4 Groiners
      • 8 Merkins
      • 16 SSH
      • 8 Merkins
      • 4 Groiners
      • 2 Burpees
      • Lap Around the Soccer Field
    • It was awesome to see these HIMs push themselves for a great cause! It was all gas, no brakes for 20 minutes before finishing the final round with a run back to the flag.

    Numberama/Namerama/Accounting/Announcements/Prayer Requests

    • 8 Rounds: Heist, Dr. Try Hard, Dealer, NTB = $32
    • 7 Rounds: Rudy, Rodeo Clown, Bromance, Boberry = $28
    • 6 Rounds: Warby, Honeymoon, McRib = $18
    • 5 Rounds: Mr. Roper, Doner Kebab, Speedo = $15
    • 4 Rounds: House Party = $4
    • 3 Rounds: Bone Thugs = $3
    • TOTAL= $100 + NTB Family Match = $200 to Team Brightside!!!

    NMS: It is truly an honor to lead today and YHC is incredibly grateful for the men of F3RVA who have pushed me to be a better husband, father, and leader over this past year. The PAX has encouraged me in numerous workouts, challenged my spiritual development within the shield lock, carried my burdens through the long night of GTE, and rallied around my family in comfort through the loss of an unborn child. We are the cure for the male loneliness epidemic in our country and I am excited for many more years to come!

  • Fancy Boy Kettlebellers

    A clan of 7 kettle bell fancy boys took to the grounds of Old Hundred elementary for today’s version of SOJ Takeover. The 35 minute drive was well worth it for YHC – I loved putting the smack down on a willing group of PAX. Eddie Vedder sang along to the following…

    • Warmarama: Mosey, various IC reps and stretches
    • Plank: F3 Credo, Mission, Name the Pax – Renegade rows for a missed answer
    • COP 1 – Rifle Carry Walk
      • All Rifle Carry – when YHC Drops (IC)
        • 10 KB Swings
        • 10 Curls
        • 10 Front Squats
    • COP 2 – Triple Check
      • Partner 1 (Timer) – Bear Crawl/KB Pull Thru 20 Yards and back
      • Partner 2 – Curb Merkin-Row Pull Throughs
      • Partner 3 – KB Deadlifts
    • COP 3 – KB DORA
      • Partner 1 – Farmer’s Walk 30 Yards and back (1 arm shrugging, swap each way)
        • Hand on the hip – i.e ‘fancy boy’ walk to the curb
      • Partner 2
        • 100 Front Raises
        • 100 Curls
        • 100 KB Big Boy Sit-ups (Feet on Curb)
    • COP 4 – Complex Movements
      • Do the reps – then 100m run – repeat b/w each Xo
      • 20 EA – 1 Armed Snatch (per side)
      • 20 EA – Turkish Getups (Per side)
      • 20 EA – KB Swing – Clean – Push Press

    Names, Numbers, announcments

    • 6/22 Iron Bridge
    • 2nd F at Firehouse Subs
    • Snuff Schmitt’s G** hang out
    • SOJ Takeover
    • Summer tour

    Honor to lead today. Props to Cookie for clanking around like a boss with his cheese slicer of a weight. Woodsman and blue moon also repping out with some excellent form. Thanks for allowing me to Q today! SYITG.

    -State Farm

  • What happens at the Jerkin gym

    11 West End Gentlemen and 2 Southsiders set off after decisions were made by the Q and others to forego the gloves. An uneven prime number threw off plans for triple checks or Dora. After a warmup highlighted with proper Hillbillies, the real fun began.

    Heartbreak Hill 6 pack – Jump Squats at the top, HRM at the bottom. Next to the jerkin gym where Whitesnake skipped and did a lap to heal his wrist (no word whether the injury was from solo jerkins). Partner up for decreasing ladder of 5-1 jerkins. Half a lap to the bleachers for Lindsey – Bench Kicks and lunges.

    Repeato – back to the hill for a 6 pack of V-ups and Monkey Humpers. Jerkin Gym – 5 to 1. Lindsey – Bulgarian Split Squats and WWII. Close with some Mary.

    Great to be out at Heartbreak with the Fabulous Gypsy and others. The namesake hill and jerkin gym are 2 of my favorite spots so we had to visit those twice. Despite his graceful fall yesterday, Pigskin was back out for more, he may have been slightly slower but Atilla kept him company. This may not have been a tough enough workout for Senor Frog who could not be heard hacking at all this morning, he has a routine in the morning that does not include the jerkin gym. Despite being assured that Ultimate frisbee was unlikely, Honeydo was not there to enjoy the benck kicks.

    West End 2nd F Lunch – today at Firehouse Subs in Innsbrook

    3rd F book discussion @ Dunkin – #5 of Jordan Peterson’s rules, come to discuss the rule, maybe not the writing style

    2nd F @ Snuff’s 7:45 pm, in Bon Air – See Slack for details.

    Prayers for Fudd’s sister and others with relatives that are struggling with illness.

    Thanks for letting me cross the river to lead, always a pleasure to see familiar faces in an unfamiliar location. SOJ takeover continues this week – Locals holding down the fort at SOT/MOT, Crossing, and Ruckhenge, get some strong SOJ energy at WaThaHuk, giddy up at First Watch, sing along at Wdog, and bringing some flowers on a Manndate.

  • The Stupidest Mile

    With the Summer Tour and SOJ Takeover in full effect, YHC packed my day bag and headed east to hang with the Bermuda Boys. The PAX were ready to put in some work! As is customary, I have included a brief summary for your viewing pleasure.

    Mosey to the parking lot for Warm Up:
    Side Straddle Hops, Ukranian Soldiers, Mummy Kicks, Windshield Wipers, Biodomes, Hand Release Merkins, Freddy Mercuries, Alabama Prom Dates

    Mosey to the Track that apparently does not exist:

    Exercise One the Stupidest Mile:
    400m Bernie Sanders around the football field
    200m Lt. Dans
    200m Crawl Bear
    100m Reverse Frog Jumps

    Bernie Sanders Raise the Roofs across the parking lot, then back to the flag.

    A couple of minutes of Grow Ruck situps and Flutter Kicks until time is called.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: The Stupidest mile is actually less than a mile, but proved to be a time consuming, leg burning son of a bitch. Great job by everyone for pushing through! Always enjoy getting down to Bermuda Triangle – this definitely needs to be a stop for all this summer! Nice seeing Shaw-Shank back out. Respect to the teens for getting up early and getting after it.

    Check Slack for details on the new Saturday AO at this location – starting in a few weeks.

    SYITG

  • Pigs can fly

    Good times at Hoedown. SOJ takeover 2024.

    Mosey to church parking lot across Forest Avenue for the warmorama (F3 disclaimers, etc): Side Straddle Hops (20x), Copperhead Squats (20x at slightly too fast cadence), Dead man hang stretches, Leg over stretch (both sides), Freddie Mercury (20x), Susan Summers (20x), and Merkins (10x).

    Stayed in placed and knocked out a quick “Four Corners” workout with squats, side straddle hops, LBCs, and push-ups, done prostitute-style.

    Mosey to parking lot at Silverspring Dr/Forrest for a DORA. Giddyup: 100 push-ups, 200 heels to heaven, and 300 side straddle hops. Handshake ripped a couple juicy high protein pork chop farts. Yummy.

    20 count and mosey back for a triple check at Tuckahoe Elementary, which included bench dips, runner to the pull-up bar for five pull-ups, and balls to the wall.

    BTTF: Numbers/Names

    Announcements:

    1. NTB #1 year at No Toll. Will be a special theme…# of reps might coordinate with donation amount for Team Bright Side.
    2. July 4th convergence @Batteau 7 a.m.
    3. Wildcat birthday and kick cancer’s butt Q on June 24th at the Alamo
    4. 2nd F event Tuesday: Subs at Innsbrook Firehouse.

    Prayers: Pray for those recovering and fighting cancer: Splinter’s mother, Fudd’s sister, Handshake’s relative Charlotte, Yeehaw’s Liv, and Wildcat. Pray for all us men to remember the importance of being a father (leader for our kids, wife, and community).

    *Special shoutout to my SOJ bros: DTH, NTB, and House Party for making a surprise trip up north.

    Note on BB title: Pigskin tripped on a root coming around the corner for the triple check behind Tuckahoe elementary. He did a tuck and roll like a champ. Popped up faster than a 30-year old. What a beast!

  • Daville – 5 Stars

    Stardate 20241006: Captain’s Log,
    On this day 1 SOJ, 1 Tuckahoe and 5 Davillians convened on the amicable planet of Daville. Despite this being an SOJ takeover, the local inhabitants were more than willing to cede control, demonstrating their renowned hospitality. Our languages, though remarkably similar, revealed a humorous disparity in counting skills among the locals (adjustments were made). It is our hope that this SOJ week will prove to be a mutually enlightening experience for all involved.

    Warmarama: Slow mosey to the other quadrants and back to home base. Counting was challenging but we pushed through. SSH, Imperial Walkers, Copper Head Squats, Helicopters, LBC, Hello Dollys, Alabama Prom Dates.

    The Thang: Storms approaching, mosey to the middle of the parking lot.
    The Eye of the Storm: 5 Burpees
    Corner 1: SOJ and Tuckahoe = 20 Merkins. Davillians = 10 Merkins + 10 Merkins.
    Back to the Middle = 5 Burpees
    Corner 2: SOJ and Tuckahoe = 20 Cherry Pickers. Davillians = 10 Cherry Pickers + 10 Cherry Pickers
    Back to the Middle = 5 Burpees
    Corner 3: SOJ and Tuckahoe = 20 Squats. Davillians = 10 Squats + 10 Squats
    Back to the Middle = 5 Burpees
    Corner 4: SOJ and Tuckahoe = 40 SSH. Davillians = 10 SSH + 10 SSH + 10 SSH + 10 SSH

    Repeat:
    Corner 1: SOJ and Tuckahoe = 20 Merkins. Davillians = 10 Merkins + 10 Merkins.
    Back to the Middle = 5 Burpees
    Corner 2: SOJ and Tuckahoe = 20 WWII. Davillians = 10 WWII + 10 WWII
    Back to the Middle = 5 Burpees
    Corner 3: SOJ and Tuckahoe = 20 Squats. Davillians = 10 Squats + 10 Squats
    Back to the Middle = 5 Burpees
    Corner 4: SOJ and Tuckahoe = 40 SSH. Davillians = 10 SSH + 10 SSH + 10 SSH + 10 SSH

    Repeat:
    Corner 1: SOJ and Tuckahoe = 20 Merkins. Davillians = 10 Merkins + 10 Merkins.
    Back to the Middle = 5 Burpees
    Corner 2: SOJ and Tuckahoe = 20 Heals to Heaven. Davillians = 10 Heals to Heaven+ 10 Heals to Heaven
    Back to the Middle = 5 Burpees
    Corner 3: SOJ and Tuckahoe = 20 Squats. Davillians = 10 Squats + 10 Squats
    Back to the Middle = 5 Burpees
    Corner 4: SOJ and Tuckahoe = 40 SSH. Davillians = 10 SSH + 10 SSH + 10 SSH + 10 SSH

    Mosey to Corner1: 20 Merkins or 10 Merkins + 10 Merkins
    Mosey to Corner2: 20 Squats or 10 Squats + 10 Squats
    Mosey BTTF for some Mary: LBC, Flutter Kicks, Heals to Heaven, American Hammers.

    Numberama:Namerama:
    Announcements: A new AO every week so we can never ever complete the tour – See Slack and F3 schedule for more details on new AO’s. Let’s Goooo!!!
    Mechanicsville Crew are doing a 2.0 friendly workout – See Slack for Date.
    Mechanicsville Crew also planning a 2nd F — See Slack for more details.

    YHC took us out!!

    NMS: Glad to be back at Daville for SOJ takeover and a couple of points earned for the Tour. Great seeing some old and new faces. Let’s gooo!!!

    Oyster

  • Meatball aaalllmost became Ground Meat

    8 SOJ beasts came out to the Alamo this morning to kick off SOJ Takeover Week. The weather was beautiful, but the sprinkler head pothole that took Meatball down to the ground was not so kind! Thank goodness he was ok with no injuries, but it was a close one! A modification was called for the safety of the PAX and it went something like this:

    Warmup: Mosey up the hill across from the Alamo and back to circle up for some exercises: SSH, Helicopters, Arm Circles (Forward/Backward), Arm Stretches, Merkins, Wilson’s Wife, Fudd’s Wife, Knee to chest and LBCs.

    COP 1: Mosey to the tunnel for a triple check – Crab Toe Taps, Silver Surfers (Learned down range in Murrells Inlet – Squats with a 180 degree turn between), Timer runs into the tunnel to perform 10 Wall sit side steps and continues run up the stairs then returns with 10 Wall sit side steps and completes the run.

    COP 2: Mosey back to the Alamo to the little grassy hill for initially partner 11’s modified to just individual after Meatball almost became ground meat when stepping in a pothole. Initial plans called for Carolina Dry Docks, partners wheelbarrow up the hill to side lunges and Bernie back down the hill. After said incident, modified to keep the Carolina dry docks, bear crawl up the hill, side lunges and run back to the beginning. Everyone completed the 11s and thank goodness Meatball didn’t sustain any major injuries.

    COP 3: Mosey walk to the parking lot for horseshoe build up. Started with 10 Bear Push Ups, run the horseshoe to the other side for 10 Bear Push Ups + 20 Bear Toe Taps, run back to the other side for 10 Bear Push Ups + 20 Bear Toe Taps + 30 Leg Lifts, run back to the other side for 10 Bear Push Ups+ 20 Bear Toe Taps+ 30 Leg Lifts + 40 Supermans.

    COP 4: Ring of Fire with favorite Ab exercise while PAX holds 6 inches

    Time called, Names, Numbers, Announcements (SOJ Takeover, NTB 1 Year Q at No Toll 6/11, 2nd F at Snuff’s Pool 6/11 8 PM) Prayer Requests (Warby’s father grieving the loss of a great friend from growing up, Futon’s MIL undergoing treatment and clinical trial for cancer).

    Pleasure to lead you gentleman this morning! Keep pushing and watch out for potholes in grassy areas at your AOs!

  • SOJ Takeover Begins

    An assorted group of runners, including some that haven’t graced the trails in a while, met to find their way around the river on a warm Sunday morning. Great to catch up with some guys I haven’t seen in a while. The route – Buttermilk to North Bank with the Belle Isle loop added in.

    Check the Q sheet for Gumbo’s Home Run Derby, coming in July.

    Come on out this week and see what SOJ has in store for you local AO.

  • Rock n Broga

    The timing was perfect….returned the big poles back then I needed to depart to get some broga in. A good turnout of 7 came over near the flag to stretch out and get ready for the main event. Started on the ground, twisting getting the back and midsection ready. Then sphinx, cat/cow down dog then time to go thru a couple of cycles.

    Today we really worked Warrior 2 into side angle. The one thing in yoga: there’s always somewhere else to go. I am able to bind once again, it takes time but there’s 3 different positions. After that was done hit the classic pigeon(poor touchdown, the mind and body was not working, so I got him into figure 4, I am sure he was thinking thank god. We finished out with a few minutes left, time to get ready for Big Rig

    A couple of things….when I am steady and doing yoga consistently, I feel good, moving a lot better besides the pole carry that the shoulders were not used to(felt odd just need more time to get that spot on the shoulders figured out plus my steps had to be choppy(kept kicking the person in front of me).

    Second when the new AO at Goyne Park gets going, I will split time between there and Rock and Roll. Get the new spot going, yet I will update where i will be so broga stays up no matter where. See you next time