Tag: #SOJ

  • Crowdsourcing

    Seven dudes, seven kettlebells, one parking lot, a Fitbit showing 5:30. You know what time it is!

    Mosey around the school, sans kettlebells. Circle up for:

    Andy Dufresne straight up, R then L, helicopters in cadence, dead man hang straight down, R then L, hold a deep squat, 20 merkins in cadence, Fudd and Wilson’s wives, in plank position R foot to R hand and hold, reverso, Freddie Mercurys w/ variable cadence

    YHC hit the easy button and let the PAX decide today’s workout. 

    The parking lot has 4 corners. Corner 1 = upper body, corner 2 = lower body, corner 3 = core, corner 4 = wildcard, PAX rifle carried their kettlebells between corners. The PAX chose the following exercises: 

    Corner 1 = Overhead press, merkins, clean and press, lawnmower pulls

    Corner 2 = Single-leg deadlifts, goblet squats, single-leg calf raises, Romanian deadlifts 

    Corner 3 = Plank pull throughs, swings, WWIIIs, lay on back with feet together and raised 6” off the ground and perform 25 chest presses

    Corner 4 = Curls, skull crushers, American hammers, burpees 

    Some time still on the clock. Circle up to bank reps, everyone’s reps count toward the group total. We did 200 curls, 200 skull crushers, and 200 swings. OYO stretching for another minute or two before time called.  

    Hermey took us out. 

    Lots of good mumble chatter. If you plan to go to Busch Gardens, a chat with Heist or Tzatziki will help you make the most of your visit. OC gives the best gifts; ask him if you need ideas. Hermey likes to fish. Boberry answered your prayers and is bringing IronPAX back next month. Lots going on. Check Slack. Get in on the action. Thank you all for showing up and putting out. Always an honor for me to lead. 

  • Nasty Triple Nickel

    4 godzillas came to swing on the bars this morning. Great having Posh out to kick off the early bird special. Posh showed Big Rig that the baby giraffe approach to the bands is perfectly okay! The headlamps lit the following pump-a-thon…

    • Warmarama
    • Banded Muscle-Ups
      • 3 sets per person, practicing form and strength
    • TRIPLE NICKEL
      • 3 stations, 5 reps each, 5 times through
      • 1 – Weighted Pull-ups
      • 2 – Dips
      • 3 – Toes to Bar

    The group is getting stronger and more athletic as we practice these movements. Way to go HIMs! SYITG.

    -State Farm

  • Follow the trail of sweat

    The park today decided to not open the gates till after 7, which for us plus other who were getting there early for dog park and other activities was annoying. 8 of us braved the humidity(decided to make its return big time) come out for a Mudslide Q. It’s been a little time since I led but in my mind, had it planned what’s to come…

    Over to the secondary basketball court for the WARMARAMMA (SSHs, Dead Man Hands, Ukrainian Soldiers, Michael Phelps, Merkins, LBCs, a little more stretching). It was time to take off on the adventure…

    First part, mini Dora (20 pull ups, 50 2-count flutters sitting on a bench, 75 calf raises) with the runner to the gate and back. A nice little warm up that was quick onto the next part.

    A Mudslide Q usually has a regular Dora so guess what was next. Today did a little tweaking to it the usual 100 Merkins, 200 squats, 300 cross over mountain climbers(right leg to left, left to right). The lap around: side shuffles to the post, switch directions, on the way back Bernie to the start. Oyster enjoyed the shuffles, worked on his pickleball game.

    Venture over to short part of the park for a 4 corners(straight up). 10 V-ups, 20 jump squats, 30 SSHs, 40 arm circles(a little voice was wanting those) After that, mosey to where we started for some 11s(ball dippers and monkey humpers). Once completed, a ring of fire then ended it with a little broga to close things out.

    Numbers, names announcements and prayer led by YHC to close the day out.

    Two things: I promised no burpees and came thru, also with Pepe he is just starting out so I wanted to not kill him plus make sure that he did not merlot(he didn’t). Overall not a bad day I wished the gates were open, that made things irritating cause we promised them we would not park near the farmer’s market today we had no other choice. Hopefully they get the situation taken care of a lot of people out today walking doing their thing plus with the sun rising after 6am, open the gates. A lot of events upcoming check Slack for details, from what I see on the schedule, a lot of shoes for those who want to Q next week both Rock and Roll and Goyne park look open. I am on one thing right now, the head of F3 was recently on the head of Spartan’s podcast and mentioned a free race. I am trying to get that or any help to get those who want to do the Super or Sprint in September the only thing if we get the free coffee is have to pay for the parking and other small fees(about $30 total). Anyone have an interest, let me know if they reach out asking how many want to give it a shot. I can let them know. See you next time!!

  • Back at Rockwood

    YHC was back at Rockwood Park for the first time since June. Not too much had changed other than the gates weren’t unlocked. 5am rolled around and it was time for the solo act in Premature Acceleration.

    2 mile warmup run, then 1 mile with the weighted vest. Then 3 sets of 10 hollow rocks at the monkey bars on the kids playground. Then 6 sets of 5 deficit merkins between the cindies, broken up by a few farmer’s carries. Then 3 more sets of hollow rocks, followed by a few more sets of deficit merkins broken up by farmer’s carries.

    Few minutes til 6 and Mudslide pulls up, as the Latino Market is getting setup. Mudslide had PLENTY more beatdown with his Morning Wood and RocknRoll

  • 2.14 miles…BLIMPS…2.14 miles

    Big Rig was completing things, I showed up and the gates were locked(irritated) which they are unlocked why they are locked at this time beyond me. The 2 of us ventured my idea was 3 laps around the park, stop.. a round of BLIMPS… then another 3 laps.

    We took off, going at a pretty good clip I was hanging with Big Rig cause between the 2 who’s the runner(he is). We had to go down and round the gates after 3 laps, time to do BLIMPS(burpees, lunges, imperial walkers, merkins, plank jacks, squats). We were soaked after the blimps so shirt off, finish 3 more laps. The final 3 laps we were cooking. I could feel it the last bit yes when the heart rate is averaging 159 bpm, I was on fire. The last mile at 8:50 pace could I do that over a longer distance (maybe in due time). At the end, done soaked time to rest before Rock and Roll

  • That’s alot of running… F3 Olympic Decathlon

    6 Rva Olympians came to represent their region at the 1st annual F3 Olympic Decathlon! Chaplain was about half way through the warm-up tour and commented “this is alot of running” – indeed Chap, indeed… 10 stations and a mile of running total in between for each lap made for a smokeshow at Goyne Hard today. The cheering crowds witnessed the following displays of strength and endurance…

    • 10 Stations – Run in between (See map) – 1 mile total round trip
    • 20 Reps at each station
    • #1 – Decline Merkins (Stadium Stairs)
    • #2 – KB Swings
    • #3 – Cindy Curls
    • #4 – Groiners
    • #5 – Burpees
    • #6 – Cindy WW3’s
    • #7 – Pull-ups
    • #8 – Dips
    • #9 – Polesmokers
    • #10 – Table step-ups

    Final times and medal counts are listed below – great job by all pushing hard at this. The running in between the sets made for zero recovery. Think Old/New Glory with weights thrown in. Go America!

    • Gold Medal – State Farm – 2 laps in 35min
    • Silver Medal – Chaplain – 2 laps in 36 min
    • Bronze Medal – Touchdown – 2 laps in 38 min
    • Honorable Placement: House Party, Broadway, Beaver – 1.8 Laps in 39 minutes

    Thanks again for joining on this guys – loved it!

  • The BEASTie Boys

    Rain, sleet, snow or tornado warning…NO DAYS OFF! 6 grown boys got after it this morning and braved the storm at Satan’s Hill!

    WARMARAMA – Moseyed to the bottom of the hill and back. Skipped over the F3 mission this morning as the PAX was full of grizzled F3 vets. Jumped into it with…SSH’s, Dead Man Hang, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – YHC was torn between implementing a traditional Build a Beast or another variation of it. After a quick brainstorm with the PAX, we decided to mix it up!

    COP #1 – Build a Beast(ish). Started at the bottom of the hill and stopped at six different spots on the way to the top. Repeated the exercises on the way back down. Initially called for (6) rounds but YHC audibled to (5) to mix in some other work. Used S.H.R.I.M.P as an acronym to help explain…

    • Cone #1 (S) – (6) Squats
    • Cone #2 (H) – (6) Heels to Heaven
    • Cone #3 (R) – (6) Reverse Lunges
    • Cone #4 (I) – (6) Imperial Walkers
    • Cone #5 (M) – (6) Merkins
    • Cone #6 (P) – (6) Plank Jacks

    COP #2 – Triple Check

    • PAX Member #1 – Pacer, ran around the gazebo and back.
    • PAX Member #2 – Curls with a coupon
    • PAX Member #3 – Jerkins

    ANNOUNCEMENTS:

    • Saturday, August 10th – Decathlon/Basketball at Goyne Park
    • Saturday, August 17th – Pickleball Tournament at Forest Hill Park
    • Friday, September 20th-Satuday, September 21st – 10 Year Convergence

    PRAYERS/WINS

    • PRAYER – Rosie’s father in law is in the hospital.
    • PRAYER – Safe travels for Rudy this weekend.
    • WIN – We’re up to $50k for Team Brightside! Let’s go!
    • WIN – Everyone is safe after the tornado scare last night in Midlothian.

    Have a great weekend, Boys. Be the best version of YOU today!

  • Tourgasm

    Four tourists hit the Bullseye with today’s Tour de TwinTeam. Temps were mild and beachy breezy, chatter was strong, and the following was achieved with enthusiasm:

    The THANG: 

    WARMERAMA: 

    • Mosey around to the courts and circle up
    • Welcome & Disclaimer
    • A slightly extended version of IC reps and stretches
    • Mosey up to the bottom of TwinTeam

    PLANKORAMA:

    • Review in low plank the F3 Mission, Credo, and 5CP’s

    CATCH ME DORA:

    • Partner up
    • Partner 1 starts Lunge Walking up TT
    • Partner 2 stays to complete reps (25% of the total reps per exercise), then runs to catch up with Patter 1 and switch
    • Exercises completed were x100 WWII’s, x200 Flutters (2-ct), x300 LBC’s
    • Run back to bottom of TT

    PLANKORAMA:

    • Variable stretching & merkin reps

    Mosey BTTF:

    • x10 NoCheat Merkins IC

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Biproduct expecting first grandchild
    • Handshake safe vaca travels

    NMS:  The tour pays off with a WestHo clown car bringing the fun to TwinTeam this morning. The Catch Me Dora is YHC’s second novel routine for the week – and turned out to be an excellent chatter-friendly way to get to the top of TT. Handshake’s knowledge of local public school history is staggering. Mr Roger’s words of wisdom are always welcome. Appreciate you guys permitting me the honor to lead today! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour
    • TBD – Rescheduled Brandermill CSAUP Ruck
    • TBD – Rescheduled James Float
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Moist.

    13 grown boys went out and played in the rain today.

    WARMARAMA – Moseyed to the bus loop. Circled up, gave the F3 Mission and got into it…SSH’s, Dead Man Hang, Imperial Walkers, Ukrainian Soldiers, Helicopter, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – The PAX split into three teams but were also asked to keep track of their individual scores as well. YHC and Futon had big plans for this Olympics-style workout but we were quickly humbled by the time limit, rain and math that was required. Here’s what the PAX was able to squeeze in…

    COP #1 – 60-second challenges: As many reps as possible in 60 seconds. 1 rep = 1 point

    • Merkins for 60 seconds
    • Jump Squats for 60 seconds
    • WW2’s for 60 seconds
    • Burpees for 60 seconds

    COP #2 – Basketball: Each team took a hoop and each PAX member got (5) free throws attempts and (5) three point attempts. 1 bucket = 1 point

    • Baseline Bear Crawls at the end.

    COP #3 – Wiffle Ball: Each team had a chance to play HR Derby while the other (2) teams ran laps around the tennis courts. (5) swings/PAX member. 1 HR = 10 points

    INDIVIDUAL RESULTS:

    • GOLD: E.F. Hutton (213 points)
    • SILVER: NTB (212 points)
    • BRONZE: Rudy (207 points)

    TEAM RESULTS:

    • GOLD: Team #1 – Warby, NTB, McGruff, E.F. Hutton (188 team average) 
    • SILVER: Team #2 – Rudy, Futon, Swoop, B.O.B, Nancy Lopez (186.4 team average)
    • BRONZE: Team #3 – Crabgrass, Hermey, Heist, Orange Crush (176.3 team average)

    ANNOUNCEMENTS:

    • NEW AO ALERT! Wednesday, August 28th at Magnolia Green. Hit up Heist for details.

    PRAYERS/WINS

    • WIN – Futon’s mother-in-law received new treatment and is bouncing back!
    • PRAYER – McGruff’s father-in-law is in the hospital.

    Today was my 100th F3 workout, Boys! I’m so thankful to be a part of this group of men and am always honored to have the chance to lead the PAX.

    P.S. – NTB is lucky that basketball was only worth one point out there because YHC was GETTING BUCKETS!

  • Super.

    The Bad Boys of Bon Air gathered in the gloom for the latest edition of the FORGE. The guy sleeping in his car would never be the same again………..Here is a brief summary for your viewing pleasure:

    Mosey to the lower circle for Warm Up:

    Ski Jumps, Imperial Walkers, Copper Head Squats, Mummy Kicks, Hand Release Merkins, Australian Snow Angels, LBC’s, Heels to Heaven.

    Exercise One: Merkin Wave
    PAX circle up and and hold plank. Start with one merkin and work our way around the circle. Build up to 7. Shout out to Meatball for introducing this one.

    Exercise Two: Indigenous Super Mario’s
    PAX form a line and Mario Jump. Man in the back does 10 SSH’s, then runs to the front. We made it all the way back to the flag.

    Exercise Three: SUPER 11’s

    Start in the Parking lot with One Jump Squat. Run and do 10 WWII Sit ups on the summit of Mt. Chaplain. Follow the normal 11’s pattern, but every ascent add one Burpee on the upper lot. Build up to 10.

    Back to the Flag for Numbers, Names, Announcements (see Slack)/Prayer requests

    YHC took us out

    Final thoughts: Great group today as we only had sporadic rain and some wind. We were able to prove that Mario Jumps do get hard if you go far enough and/or up a large hill. Super 11’s also was a crowd favorite?? Boberry’s mind was blown during Mummy Kicks. Nice seeing Blue Moon out again – he has been killing it on the Summer Tour. Strong work by all this morning!

    SYITG