Tag: #SOJ

  • Cherry Popp’n Bitc#

    8 HIMs joined YHC for his bootcamp VQ. The mumble chatter was dominated by dissertations on the varying applications of the word bitc#. All agreed that it is versatile and multifaceted. We took a cruse down to the river where a few land lubbers experienced some sea sickness as we got the dock a rockin with our tour guide Dora. Last Call rightly called out YHC on time as we were about to embark on another round at the dock. “Yo bitc#, we are gonna run out of time.” So we moseyed back to Twin Team base with a port call at JRHS along the way. This completed our 2.5 mile tour.
    The drill:
    Mosey to first intersection for Warmarama (sets of 20):
    Sun God – arm circles
    Invisible Jump Rope
    Side Straddle Hop
    Don Quixote’s
    Mosey to second intersection (sets of 20):
    Imperial walkers
    Freddie mercury
    Flutter kicks
    Run to the dock. Partner for a Dora
    100 merkins
    200 squats
    300 LBCs little baby crunches
    Partner runs loop
    Run back to JRHS
    15 WW 2s
    Run back to Twin Team base
    numbers, names, announcements, COT
    kayak/float/paddle this Sunday at 3PM, Huguenot Flat Water, families welcome.

  • Flexin those Soccer Pecs

    2 soul takers made the trek on to the track at Swift Creek Middle School for another edition of the Graveyard Shift. Conditions were a cool and dark 70 and sunny. Perfect for a track workout. Here’s what the bats in the sky witnessed.

    Boberry gave me this workout a couple months ago, but he was unable to partake in it then. I thought it was a good one today prior to the Iron PAX beatdown that awaits us on Saturday. Where did he get it from?  Only David Goggins. So here it is.

    25 merkins, then run 2 laps (.5 miles)
    Here’s the challenge.
    Each half mile is supposed to be faster than the previous one.
    We made it 6 rounds (the last 2 were about the same pace. Plus another half mile cool down. 175 merkins total. We were really flexing those soccer pecs afterwards.
    BTTF for names, numbers, and COT.

    Truly blessed to lead Boberry this morning. We really push each other with these early, early, workouts.

  • The Sport of Kings!

    9 grown-boys kicked the NFL season off by playing a little football of their own!

    WARMARAMA – Moseyed over to the parking lot for a quick stretch. SSH’s, DMH, CP’s, AC’s, Shoulder stretches, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP 1: Strolled over to the bus loop to run/bernie/carioca up and down a few bus lines. Stopped half way through and broke into (2) teams. Team #1 and Team #2 were each assigned a bus lane to throw the footballs around.

    • OBJECTIVE: Spread ~25 yards apart and throw the ball to a teammate. If caught, team completed (1) Burpee and took (1) step back. If dropped, that butter-fingered PAX member stepped to the side and planked for the 6.
    • RESULT: Team #1 followed directions and took (1) step back after each completion. Team #2 claimed to have done the same but somehow only extended the distance between them by ~5 yards at the end. The call on the field was a Team #2 win. After further review, there is no conclusive evidence to overturn the call so the ruling on the field stands. WINNER: Team #2

    COP 2: Moseyed to the tennis courts for some agility drills and a modified “Oklahoma” drill.

    • AGILITY – Each team took to one side of a tennis court and faced each other. One PAX member from each team stepped up and stood at the middle of the court and waited for the call. On go, the runners touched a total of (4) lines on the court and sprinted to the finish. YHC was the only one left standing from Team #1 after Round 1 so the battle was declared a TKO. WINNER: Team #2
    • OKLAHOMA – YHC’s favorite football drill of all time! YHC stood at one end of the tennis court with both arms out. On the other end of the court, each team sent a representative to the line to lay on the ground and face up. On go, the PAX members rolled over/stood up/sprinted to YHC to slap the hand first. This is where Team #1 shined! WINNER: Team #1

    COP 3: The original plan was to play on the football field but it was way too dark so the PAX called a quick audible and moseyed back over to the bus loop for some football! Fandango won the tryout for all-time QB and did not disappoint!

    • Each team started from a light pole and was given (4) plays to make it to the next light pole for a first down. Once the team crossed that light pole, they had (4) plays to score.
    • OBSERVATION: Slow starts by both offenses, Crabgrass can run the seam route like a BOSS, Team #1 implemented the zone-defense to perfection, it’s hard to locate the football in a dimly-lit parking lot, Fandango has a CANNON.
    • Due to time, the game resulted in a TIE so the WINNER of today was Team #2.

    ANNOUNCEMENTS

    • 9/20-9/21 – F3 Convergence at Dogpile! Let’s hit 100 PAX members!

    PRAYERS/WINS

    • PRAYER – For the city of Winder, GA. Prayers for strength to battle the fear/anxiety.

    As always, I had a blast leading this morning! Big game tonight, Fandango and McGruff!

  • Why is it called that? They SUCK!

    24 grown-boys put in some WORK at The Green Mile!

    WARMARAMA – Moseyed down to the back of the school and circled up. Gave the F3 Mission and got into it…SSH, Dead Man Hang, Cherry Picker’s, Imperial Walkers, Copperhead Squats, LBC’s, Rosco’s Mom, Merkin’s, Wilson’s Wife, Fudd’s Wife and Carolina Dry Docks.

    COP 1: Moseyed on over to the open field by the baseball diamond for a super-sized 4 CORNER (prostitute style) circuit. The field wasn’t very well-lit so YHC threw some big ol’ cones out to mark the corners.

    • Cone #1 – (10) Jump Squats
    • Cone #2 – (20) Imperial Walkers
    • Cone #3 – (30) Copperhead Squats
    • Cone #4 – (40) Carolina Dry Docks

    COP 2: The PAX took their position around the perimeter of the playground. The monkey bars served as pull up bars for (2) PAX members to complete (5) reps at a time while rest of the PAX side-crawled around the perimeter with hands on the perimeter. Once the pull ups were complete, the PAX members headed to the back of the line and the next (2) popped up from the front for their turn on the monkey bars.

    COP 3: Moseyed over the bridge/through the woods and landed in a tightly-packed section of the neighborhood.

    • The PAX ran down to an intersection (about 8-9 houses down) and performed (1) Burpee at each lightpost.
    • The PAX then turned around and Bear Crawled back performing (1) Merkin at each lightpost.

    COP 4: Moseyed back to the playground to repeat COP 2, clockwise.

    COP 5: Moseyed on back to the starting point for a quick Ring of Fire. (abs)

    NAMES and NUMBERS

    ANNOUNCEMENTS

    • 9/20-9/21 – F3 Convergence!
      • 9/20 – Happy Hour
      • 9/21 – Workout at 7:00 at Dogwood Dell followed by a lunch at Huguenot Park at 1:00
    • 5k in Amelia this weekend. Hit up Hardywood for details.
    • 9/12 – Faith-driven entrepreneurial group meeting from 7-8a at Gather. Reach out to Section 8.

    PRAYERS/WINS

    • WIN – The Green Mile is up and running!
    • WIN – McGruff’s wife is in the clear after a health scare.
    • PRAYER – Rudy’s family planning.

    Had a blast! Thank you all for the opportunity to lead.

  • Trail Blazing the Source

    A dozen Ruckhenge enthusiasts jumped aboard the Q train for a 3 mile ruck and discussion of all things, with a focus on the 5 Foundations of the Q Source. Sounding like a gaggle of school girls the PAX followed YHC on some new paths to get us up to Stony Point Fashion Park, then the wide loop around Larus Park. Oyster, master of the orgasm lap, played Duck Duck Goose around COT to ensure he achieved the full 3.0 miles. All 12 PAX stuck around for Einstein coffeerama and phenomenal Q Source discussion. For those interested in jumping aboard the Q train, we’ll be doing this every Wed at 5am for quite a while. Next discussion will cover Q1 “Get Right” overview and Q1.1 “DRP” – links below for reading or listening. Yours AYE! ~DTH

    https://f3nation.com/q-source-index

  • Leg Day

    3 Dirty Southern beasts traversed their way into the Bermuda Triangle for what turned into leg day.

    Mosey to the basketball court for the standard warmarama
    SSH, IW, DQ, WW2s, stretch OYO

    Mosey over to the wall to put some work in.

    3 rounds In Cadence
    Hoe downs
    Heel grabbers
    Donkey kicks

    Mosey to end of the coupon cow pasture fence.
    Indigenous People’s exercise


    Lunge walk to the front skipping 2 posts after the last PAX
    Decline merkins/Turkish get ups

    Recover at the end of the fence, then on to Pole Alley

    Bear crawl
    Pole dancers and polesmokers
    To the end of pole alley

    Mosey to the pavilion for some baby cow killers, calf killers, man killers, or something like that.

    Count down from 10.

    Now that our legs are fully smoked, I took the boys out behind the shed to grab a coupon for 2 rounds each side of
    Pool Boy’s Oblique Cindy Lifts x10 IC

    BTTF for 1 minute of stretching


    I was truly blessed to lead Broadway and Pool Boy today. While my official 2 year anniversary Q is on Saturday,  today is the official date of my 2 years in F3.  I can’t put into words how much of a blessing this group has been for me, and hope I can help make it a part of something many more men’s lives in the future.

    Prayers for Bone Thugs, who’s having surgery today, and for Wildcat, who’s having an Xray.

  • Pools are closing but Pool Boy’s just getting warmed up

    Big Rig and Pool Boy powered through our pull up session, without our fearless pull up leader State Farm. YHC did his best to lead and Pool Boy is getting stronger. Here’s an idea of what happened.

    Warmarama

    Arm circles, and other chest, shoulder, and arm stretches.

    Start with some hollow rocks.

    Pull up Negatives, really try and extend these.

    Pull up ladders. 1, rest, 2, rest, etc.

    Walking jerkins (3 each way) while other PAX does pull ups or dips. 3 rounds

    Finish up with some kipping chest to bar pull ups

    Always great to get these pull up sessions in. Pool Boy has become a regular at these extra credit workouts and continues to get stronger.

    State Farm was missed but we put some good work in!

  • Labored Run

    3 SOJ Laborers set out to the Brandermill neighborhood with intentions of getting a half marathon in. Great chatter the whole way, and a scenic route put together by Boberry. Doozy must’ve felt like a caged animal at times, hanging back with us slow pokes. What was supposed to be a slow n easy first 10 miles, with a hard n fast finish on the last 3, sure felt more like a labored run the whole way on the winding running paths of Brandermill. We cut the run about a mile short of the intended 13 and enjoyed some coffeeteria in the parking lot of Swift Creek Middle. Great run with these guys!

  • The Lost Boat Slips of Tarrington

    No runners today – but luckily I always have my ruck loaded and ready to go. 3 distinguished gentlemen hit the surprisingly busy streets of Rockwood Park at 6am sharp. We did the full paved nature trail and approximately 2 laps around the main road. Great conversation that included the Tarrington neighborhood; which inspired the backblast title, as well as alcohol (types and where to consume). We had a quick pace and the sweat was flowing with the high humidity. The PAX made it back in under an hour, just in time for the Boberry/Rubble beat down. As always, it was an honor to lead.

    SYITG

  • Animal control had to be called

    6 Savage beasts causing a public hazard. Lucky no one got taken in, by time animal control rolled in boot camp was over. Unfortunately my HC FNG wasn’t a HC, 10 minutes before I went to pick him up fartsackitis set in as well as other excuses. I will continue to work with him.

    WARMARAMA: mosey to the the lower parking lot for arm circles, bigger arm circles, and reverso. SSH, Don Qs, Alabama Prom dates, and WW2s. Mosey to the football field.

    The THANG: this was the start of the best down. A ladder on the football field 25yd, 50yd, 75yd, and goal post. Started with 10 merkins, then added 10 WW2s, add 10 jump squats, finish with 10 burpees. We had so much fun we did it again to get back across the field. A 10 count some how had a 12 and 30 in there. Move over to the little hill for Bernie up the hill and crawl bear down. Mosey the cow pasture fence. Find a pole and get to work. Turkish getup into a inclined diamond merkin on the pole. 10of those before we find Cindy. A little picnic at the Pavillion tripleset farmer carry to the tree and sprint back for time, chair dips, and oblique lbc and throw in heel taps. Rifle carry Cindy behind the shed. Everyone enjoyed the 12oz curls for the water pit stop. Of to the jungle gym to finish with Dora. 100 jerkins, 200 pickle pounders, 300 ish toe taps on the curb. Next was to make it BTTF without dying.

    It was a tough one and the PAX absolute brought the heat. These guys push me to push myself. Now Choo Choo and Beaver need to lock in on the VQ. I’m still learning but you saw how it can be done today. Thanks for coming out.