3 Stallions took to the pavement in Rockwood Park for an early morning 5k. It was a short session of Premature Acceleration, as we had a pull up session to squeeze in right after.
It was awesome conversation with these 2 HIMs. Great way to start the day. Some great talk around the Q source. If you haven’t checked out the Q source, do yourself a favor, and get a 5 minute read in every day. You won’t regret it.
YHC + 3 had a grand ‘ol time getting the biceps swoll this morning. The crew made it down for some Off the Books beef at 5:30 – we proceeded to house the following…
Loved having Hardywood, Bo, and Big Rig for this pregame. Keep focusing on that grip strength boys!
SYITG!
State Farm
29 Beach Boys had fun, fun, fun on this beautiful Saturday morning til Dadd…, Mommy brought doughnuts! It was a larger crowd than YHC expected and had to adjust on the fly for the big numbers. With the 1984 Playlist blaring (thanks to State Farm) PAX made their way to the baseball field.
Mosey to the outfield for the standard warmarama. Then on to the left field foul pole for the Indigenous Polesmokers. The PAX in the rear would bear crawl to the front until PAX made the foul pole in right field. With the big numbers, it was a longgg bear crawl!
4 Corners (prostitute style) in the outfield
1st corner 10 Lieutenant Dans
2nd 20 Plank Jacks
3rd 30 Merkins
4th 40 BURPEES (ouch!)
Mosey back to the parking lots for a Songorama
Beach Boys “Help Me Rhonda”
Hand Release Merkins every time the name Rhonda is mentioned (it was about 40 times), and Mountain Climbers in between. The moaning and groaning from the PAX was the real music to my ears!
Followed by a few minutes of Mary
LBCs, Oblique V ups (both sides), Alabama Prom Dates, Supermans
Partner up
One partner does broad jump burpees and the other runs to the end of the parking lot and back until both PAX are at the end of the lot.
Songorama
Beach Boys “Barbara Anne”
Big Boy situps every time they say Barbara Anne and American Hammers when not. This was going well and then the speaker died, but that didn’t stop the PAX from singing the rest of the song verbatim in perfect harmony, while performing the exercises! This was awesome!
One final exercise
Alternating stiff legged LBCs (Big Rigs)
YHC emptied the tank to get to the 40 count on these!
BTTF where there was, to my surprise, my awesome M, and 2.0! So apparently the M had conspired with Florence to pump up the numbers for this Birthday Q! And she brought 40 doughnuts!
PAX proceeded to sing Happy Birthday, while making all the gloves rained down at my feet!
I have to say, this was a truly special surprise! I have so much to be thankful for starting with my incredible wife, and awesome daughter!
F3 has really changed my life in so many ways that I can’t put into words. There was a time when I wasn’t sure if I’d make it to 40 years old. But I did and it doesn’t feel like a finish line. It almost feels more like just the start. I’m not just in the best shape of my life, I feel like I am the best father, husband, friend, and person that I have ever been. But I also know that I can still be so much better. And I can attribute this to F3, as well as the support of my amazing wife and 2.0.
Get out there and get those FNGs! This group has changed my life, and can do the same for so many guys out there!
Announcements
New Saturday AO coming!
The Iron Bridge
June 22nd at Goyne Park (Bermuda Triangle)
Breaking Bread (sign up!) Saturday June 29th is still open
I was so blessed to today!
16 SOJ STUDS answered the call and wrapped their arms around Pain and Chaos this morning, the two 14’ telephone pole-size logs that took center stage at GTE#47. Some brothers knew what to expect, others came to learn what a ruck + log weight feels like. The broad grins said it all. These heroes carried the logs to and from the PIT around the entire perimeter of Rockwood’s loop road (about 1.2mi in 32min), with Team Chaos taking the lead and stopping periodically to complete log curls and overhead presses. With 8 PAX per team and 5 PAX under each log, there were 3 PAX pre team in constant rotation. This worked well.
After depositing the logs back in the PIT, the six smaller logs (7-8’) were carried out the a grassy area for a Triple Check. A small band of Brogites (Mudslide, Wet Bandit, Melville, and HP) split off at this interval. With four teams on deck, the Triple Check consisted of P1 squatting while holding the end of a log, P2 completed Flutters, and P3 ran about 50 yards and back to switch.
COT:
#SOJ – !!WHUA WHUA!!
NMS: This was a SOLID band of brothers for some heavy lifting today, and none finer than the SOJ PAX to show up and put out! Pain & Chaos did not disappoint. Hardywood already has his eye on a Texas GTE in November! None of us knows what tomorrow will bring, but we are better prepared for whatever comes because we have pushed past what thought ourselves capable of. Let’s GO!!! Yours AYE, DTH
A dozen grown-boys got their day started the right way by playing some Ultimate Frisbee. With McGruff’s fancy frisbee in hand, here’s what went down…
Moseyed down to the track for a quick lap. Several PAX members spent their time debating whether or not Zac Efron is on roids and why the heck his jaw looks like The Crimson Chin. (Google it). YHC spent most of the time deflecting comments from the PAX about Zac Efron being his man-crush. No, Sir. YHC is more of a Hugh Jackman guy. The dude plays Wolverine and then turns around and puts on a theater display in The Greatest Showman! Don’t have a man-crush, you say? Liar. Game recognize game!
Warmarama – Gave the F3 mission and got into it…SSH, DonQ’s, Cherry Pickers, several shoulder stretches, Merkins, Wilson’s Wife, Rosco’s Mom, LBC’s.
The THANG – Split up into two teams of 6. The bad guys won 7-5. YHC takes all the blame for the L and for an emotional outburst or two. Stats were hard to track but here are your comps…
Warby – “Hines Ward” Tough player that’s not afraid to do the dirty work.
Fandango – “Ed Reed” Ball-hawking defender who’s always setting up field position.
McGruff – “Ja’Marr Chase” A tone-setter whose presence creates opportunities for the offense.
Oyster – “Jason Witten” The unspoken leader of an efficient offense.
State Farm – “George Kittle” Dependable and a force in the middle of the field.
Cookie – “Troy Polamalu” Always at the center of the action.
Futon – “Charles Woodson” Silent assassin contributing on both ends of the field.
McRib – “Mike Vrabel” Quiet confidence and a coach on the field.
Wildcat – “Larry Fitzgerald” Hops for days and absolutely zero quit in the guy.
Crabgrass – “JJ Watt” Great defensive player that also somehow finds the endzone.
Finkle – “CJ Stroud” Fearless rookie that you know isn’t a flash in the pan.
Rudy – “Antonio Brown” Emotionally driven with high-high’s and low-low’s.
Announcements
Prayer Requests/”WINS”
They both suck!!!
Hardywood said that growth comes in the rough edges, not in the comfortable middle. There’s nothing comfortable about The Cindy 500. An Iron PAX challenge from last summer, YHC suggested we do one of those challenges from last year to State Farm and that was the first one he fired back.
Holy smokes what a burn! Nothing like lifting a cinder block over your head a whopping 200 times! And that’s not even half the workout! And the grip strength training was not something that was anticipated either.
Great to have Hardywood make the hike from Amelia, although not a big surprise, as he’s a fan of the hard stuff. He’s doing great things, having just started a new region in Amelia!
Great work by all the PAX, and some of them even endured Rosie’s 9 year anniversary Q immediately after!
Come to Horner Park tomorrow (3-6pm) for an SOJ Deep South 2nd F event!
YHC was blessed to lead!
2 Early risers that needed to get their workouts in early before a busy Saturday, hit the mean streets in and around Rockwood Park for a solid 4 miles, mostly in zone 2. Pretty easy pace, and great conversation!
Come to Horner Park tomorrow for the Deep South SOJ 2nd F event from 3-6!
Big thanks to Big Rig for voluntelling me to Q the ruck. We rucked about 2.7 miles until we made it back for Rosie’s Q. It was a great first Q for me and this only being my 5th time out with F3. I encourage anyone looking to make their first Q, like everything with F3 everyone is there to support you and push you. Thanks to everyone.
When I arrived this morning, I only saw Futon and Cookie there so what I originally planned was scrapped. A group of 8 under unusually cooler weather came out to see what i had in store(warning: content maybe harmful to those who are sensitive, viewer discretion is advised).
Started out warming up(a little run down to the stop sign and back) yet one day we will run up the hill to the next entrance. A good WARMARAMMA(SSHs, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs) then a cross body stretch. Now let’s go.
First part(with kettlebells and Cindy) a Dora with 100 swings, 200 ground presses, 300 squats. No question the legs were a little cooked after the squats so walk around for a moment, onto the next
Second: band sprints to the weight(calling out directions). The thing is you partner with me, it’s like a bull see if you can hold on(poor Cookie).
Next up, side shuffles to the weight with the bands. I picked up a new thing where at the max length with the partner, do a deep squat. It’s a great thing for not only the legs but core to brace yourself.
The coup de grace: up the hill with the bands. A little twist going halfway Bernie style, then turn going the rest of the way forward. I have future ideas plus the circle area nearby need to use more
Wrapping it up, some broga. Time was up, numbers names and prayer led by YHC to close the session. See slack for upcoming events(the main one tomorrow ROSIE’s 9 yearQ). A lot with the summer and kids now out of school. 2 cool things this week: get a chance check out South Park and the reaction from Lizzo cause they got her good. I saw as I was on my way home this morning a house nearby has a fenced in area, inside there’s an emu(I am not joking). I had something else in mind this morning, I scrapped it entirely I have ideas for ways to really ramp it up as we get more daylight early, more adventures to come. Have a good one
A dozen SOJ stud muffins eventually made their way around to the perfect astro turf of HHS and played a rippin good game of Ultimate.
DARK SHIRTS: Snuff, Last Call, Bromance, Machismo, Oyster, Thugs (honorary)
LIGHT SHIRTS: L Woods, Scram, DTH, Belay, Dealer, NTB
Oyster – Air Jordan award for one handed sticky finger snags
Belay – Mr fancy gloves Troy Polamalu award for best safety and clutch end zone defense
Machismo – least likely to get shot (shout out to his blaze orange shorts)
DTH – leg block skills, while technically legal, not welcome at the Forge
NTB – Odell Beckham award for jumping grabs
Snuff – longest drive award
Last Call – Rubbin is Racing Award
L Woods – never drops a pass award
Scram – double respect award
Thugs – participation trophy, and actual Tclaps for running track laps
Bromance – most Dealer blocks
Dealer – cleats for the speed award
Dark Team led most of the time, Light shirts ended up winning by one after gassing the competition. That was FUN! Yours AYE, DTH