Tag: #SOJ

  • Me versus Me

    2 mile warmup

    Quarter mile farmer’s carry with 2 cindies
    1st carry was 1/8th mile
    10 depth charge merkins every time I stopped. Did 4 sets
    Quarter mile Rifle Carry with exercises every time I stop.
    10 Uneven Depth charge merkins 1 hand on Cindy One on the ground
    20 Cindy Swings
    4 sets each
    Wall work
    Hoe downs x20
    Heel grabbers x30
    Cindy Hoe downs!!! x10
    3 sets
    Rifle Carry BTTF
    Oblique Cindy Lifts x12 both sides each time I stop
    3 sets
    Finishing move
    Triple clutch goblet squats while Cindy x10
    3 sets


    Rodeo Clown, Melville, and Chaplain showed up for Morning Wood as I was finishing up.
    Been awhile since I did a solo workout. While nothing’s better than working shoulder to shoulder with fellow PAX, it’s good to try some new things without messing with someone else’s workout.
    The uneven Depth charge merkins were awful, but not as bad as the Cindy Hoe Downs!

  • goyne for a ruck

    A morning hike through the neighborhoods to see if we could EH anyone. The 6 burly men probably scared everyone off because no one was around. There is good potential for members from several of the surrounding neighborhoods. Rucks are good advertisement to draw them in. A good 3 mile trek to gave me time to think about the pain I could deliver for the iron bridge. Thanks for the conversations and company, it was a great way to warm up.

  • House Party is a Runner

    YHC and House Party linked up again before Twin Team and hit the streets. I forgot my headlamp and was wearing a black shirt and dark grey shorts. The route took us past JRHS, right on Robious, then turn around at the halfway time mark. We made it back just as the TT Crew was arriving.

    If you haven’t noticed – HP has been getting after it on the running front. Keep it up!

  • Weekend At Mummy Bernie’s

    8 of SOJ’s finest gathered for the latest rendition of Twin Team. We were greeted with wet pavement, high humidity, and the sweet smell of fresh skunk. Here is a brief summary for your viewing pleasure:

    Mosey to the back of BWES for warm-up: Side Straddle Hops, Ukranian Soldiers, Windshield Wipers, Overhead Claps, HR Merkins, Freddy Mercuires, LBC’s, Heels to Heaven.

    The PAX proceeded to the baseline and also completed walking lunges, Can Openers, Open the Gate, Butt Kicks.

    Exercise One: Indigenous People’s Super Mario Jumps. Couldnt resist bringing this one back from the FORGE a few weeks ago. Everyone Mario Jumps, man in the back does 5 Side Straddle Hops, then runs to the front. We did a lap around the school

    Side note: When I said “Woo-Hoo” someone corrected me and said that is actually Yoshi. WTH

    Exercise Two: Grab Kettle Bells for a Cumulative 4 Corners
    -10 WWII sit ups with lift
    -10 WWII sit ups with lift, 20 upright Rows
    -10 WWII sit ups with lift, 20 Upright Rows, 30 Lawnmower Pulls
    -10 WWII sit ups with left, 20 Upright Rows, 30 Lawnmower Pulls, 40 bench press

    Ditch the Kettlebells and mosey to Skunk Corner:

    Each PAX calls an ab exercise and Mummy Kicks to the end of the basketball court -run back. The group does that exercise until they return. Repeat until everyone had gone: Pickle Pounders, LBC’s, Oblique LBC’s, Flutter Kicks, American Hammers, Alabama Prom Dates, Cockroaches, I may have missed one.

    Mosey to the far side of the school for Exercise 4: DORA with Hand release merkins, squats, and Monkey Humpers.

    BTTF: Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: Initially advertised this one as a kettle bell hybrid recovery workout. I would say mission accomplished. Great crew this morning and I enjoyed catching up with everyone.

    SYITG

  • Cookie, don’t scare the lady!

    6 grown-boys started their day at Timberwolf this morning and got after it!

    WARMARAMA – Moseyed to the main parking lot for some much-needed stretching. Circled up for…SSH’s, Dead Man Hang, Cherry Pickers, Shoulder Stretches, Arm Circles, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Notre Dame themed workout. Go Irish!

    COP 1: Moseyed over to two parked buses and completed “7’s” in honor of Notre Dame’s seven Heisman Trophy winners.

    • (1) Merkin, Bear Crawl from Bus #1 to Bus #2. (6) Carolina Dry Docks, mosey back to Bus #1.
    • (2) Merkins, Bear Crawl from Bus #1 to Bus #2. (5) Carolina Dry Docks, mosey back to Bus #1.
    • (3) Merkins, Bear Crawl from Bus #1 to Bus #2. (4) Carolina Dry Docks, mosey back to Bus #1.
    • (4) Merkins, Bear Crawl from Bus #1 to Bus #2. (3) Carolina Dry Docks, mosey back to Bus #1.
    • (5) Merkins, Bear Crawl from Bus #1 to Bus #2. (2) Carolina Dry Docks, mosey back to Bus #1.
    • (6) Merkins, Bear Crawl from Bus #1 to Bus #2. (1) Carolina Dry Dock.

    COP 2: Moseyed over to the bus loop to run some lines and learn about Notre Dame’s endzone layout. Each endzone has (9) diagonal lines (which add up to 18) at a 42 degree angle to represent the year 1842 which was the year the ND was founded.

    • Ran/side-shuffled/bernie’d up and down (9) bus lines 2x which came out to 18. Coincidentally, the lines were right around 42(ish) degrees to check that box.

    COP 3: Moseyed down to the soccer fields for some true 11’s to match the number of National titles that Notre Dame football has.

    • (1) Lt. Dan, run up the hill. (10) Squats, run back down the hill.
    • (2) Lt. Dan’s, run up the hill. (9) Squats, run back down the hill.
    • (3) Lt. Dan’s, run up the hill. (8) Squats, run back down the hill.
    • (4) Lt. Dan’s, run up the hill. (7) Squats, run back down the hill.
    • (5) Lt. Dan’s, run up the hill. (6) Squats, run back down the hill.
    • (6) Lt. Dan’s, run up the hill. (5) Squats, run back down the hill.
    • (7) Lt. Dan’s, run up the hill. (4) Squats, run back down the hill.
    • (8) Lt. Dan’s, run up the hill. (3) Squats, run back down the hill.
    • (9) Lt. Dan’s, run up the hill. (2) Squats, run back down the hill.
    • (10) Lt. Dan’s, run up the hill. (1) Squat, run back down the hill.

    COP 4: Moseyed over to the football field for some cardio/ab work.

    • 100yd run and performed (9) WW2’s. #9 for YHC’s favorite ND player of all time, Tom Zbikowski.
    • 100yd run and performed (31) Box Cutters. #31 for YHC’s favorite game attended at ND stadium. ND beat Michigan 31-0.
    • 100yd run and performed (7) Crunchy Frogs. #7 for ND’s preseason ranking.
    • 100yd run and performed (46) LBC’s. #46 for the +/- total point spread v Texas A&M on Saturday.
    • 100yd run and performed (3) Burpees. #3 for the ND+3 spread v Texas A&M on Saturday.

    COP 5: Moseyed back to the starting point for (2) rounds of Ring of Fire Merkin-style and called it a day.

    ANNOUNCEMENTS

    • Contact Meatball for details on the River Float coming up.
    • Labor Day Convergence at Nuckols Farm Elementary (7 am). See slack
    • F3 10-year convergence at Dogpile 9/21 (7 am). See slack
    • Daddy-Daughter Dance coming up in November! Contact Meatball, Big Rig or Rudy.

    PRAYERS/WINS

    • PRAYER – McGruff’s wife battling some unknowns with her health.
    • PRAYER – Dumar’s father is having nose surgery soon.
    • PRAYER – Catniss, hope to see you out there soon!

    GO IRISH!

  • Today Is The Day: The Dirty 30

    Three denizens of the dark gathered at Swift Creek Middle for some off the books action that we call The Graveyard Shift. When YHC arrived at 4:20, Big Rig was already running – shocker. The PAX were informed that no gloves would be needed, but water was recommended. Here is a brief summary for your viewing pleasure:

    Mosey to the track plus a 2 lap warm-up run. Arm Circles plus various leg stretches

    Exercise One: The Dirty 30

    30 x 100 meters with 10 seconds rest in between.

    Cool Down Lap plus some additional stretching – back to the flag.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: The Dirty 30 is something I have been thinking about trying for awhile. With Big Rig and Boberry onsite – today was the day. The fellas were looking strong and seemed to enjoy the challenge…………maybe enjoy is not the right word. But we all managed to power through with no merlot spilled.

    SYITG

  • SOGA & GREMLIN

    Seven Saints of the Almighty locked shields and slayed that small but cruel beast which is fabled to prowl the grounds of The Forge. Gallons of sweat were sacrificed in the following heroic efforts:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the top loop and circle up at the flag
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    GETTING THERE:

    • Long mosey down to the turf field through a highly guarded many-gated secret pathway
    • Circle up in plank on the 50 yard line
    • Plankorama with review of the F3 MIssion, Credo, and 5 CP’s (with impeccable execution by the Forge PAX)
    • Mosey down to the 10 yard line

    THE GREMLIN:

    • A short-sided beast between the 10 and 50 yard lines, with exhaustingas movement activities between reps completed on the 20/30/40 yard lines (down & back for 6 total stops, 6 reps at each stop)
    • Round 1 – Bear Crawl & WWII’s
    • Round 2 – Lunges & Squats
    • BREAK FOR SPRINTS
    • Round 3 – Murder Bunnies & Merkins
    • Round 4 – Low Shuffle & SSH’s
    • Round 5 – Crab Walk & LBC’s
    • Round 6 – Broad Jumps & Line Hops

    Mosey BTTF:

    • Ensure all gates carefully closed
    • Bernie Sanders up Love Hill

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • MACHISMO took the PAX out in Prayer

    Prayer Requests:

    • Bollywood starting grueling combat training
    • Machismo friend Maria cancer battle

    NMS:  YHC awoke early to secure the AO and join Last Call for Broga, only to find himself locked out of his house without keys in hand. No problem, run to AO. Sweat pouring already. AO secured and field access confirmed. No Last Call, no problem. SOGA (solo yoga) ensued, joined by REV towards the end. PAX arrived with much angst about DTH Q’ing and no truck in sight… was it hidden somehwere loaded down with cabers? Last Call broke out in a sweat even before 0530, but that may have just been the 1000% humidity. Turns out, no cabers, just a super challenging Gremlin in need of conquering on the perfectly soft turf football field. BTW, the guaranteed access to the field is through the tennis courts. Awesome effort by the PAX this morning. Always a pleasure to Q at the best AO in RVA. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – The Bridge
    • 9/2 – 7am Labor day Convergence at Nuckols Farm Elementary
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/8 – F3 Family James Float
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Bicep Beatdown – Weight vest edition

    3 Bermuda beasts barreled to the big boy bars for some back and bi’s beatdowns. The standard Tuesday morning wood was made even more juicy with all PAX donning 30# weight vests/rucks. Great way to continue building strength on these movements.

    • Warm-up
    • **All sets done with 30# weighted vest/ruck
    • Pull-up Escalator
      • 1, 2, 3, etc.. Until failure then restart
    • Dip Escalator
      • 1, 2, 3, etc… until failure then restart
    • 11’s with Jerkins and Incline Tricep Extensions
    • Finisher – Negatives
      • Hold at top – Slowly Lower

    Pool Boy and Big Rig are getting jacked, YHC not so much! But an honor to lead these men. Great beef in preparation for the main event, which was, a scorcher.

  • Jailbreak!

    14 Strong showed up this morning at the Alamo to better themselves. YHC had a plan in store for them…

    Warmarama- quick mosey over to the other side of the parking lot for some – SSH, Imperial Walkers, LBCS, Merkins, Werkins, heels to heaven, cherry pickers….after some light complaining about the warmarama we headed off

    The Thang- Ran down to modern row for a DORA- Merkins, Lunges and squats – run to the end of the street.

    off again running to the other side of the neighborhood to explore some new scenery. TRIPLE CHECK- american hammers, monkey humpers and lunge to the street light

    finished up with some tunnel work- with time running short we lined up for some pax work in the tunnel- dry docks and lbcs as two runners took on the hill. ended it with a jailbreak run back to the flag.

    announcements- NEW AO wednesday at Magnolia green

    prayers for heist’s friend Denise, the kids going back to school and the pax on IR

  • OTB BranderRUCK

    Four chiseled warriors found gloom on the other end of the day rucking a little over five miles around the perfectly paved trails of Brandermill (distance and pace varied between devices). Thanks to MEATBALL for the route and leading a blistering pace! Welcome to FNG STEVE who’s from our church and lives near Bon Air – he’s looking forward to earning his nickname at a bootcamp soon! And always awesome conversing with KATNISS. Thanks for choosing the hard path fellas – we’re getting stronger together! Yours AYE! ~DTH