10 Morning Wood ruckers burdened with over 400 pounds of steel and sand embraced a beautiful morning on the Rockwood back trails. Big Rig forgot his ruck and opted (like the warrior he is!) to carry all 60 pounds of Sandy for the 55 minute, 2.8 miles. Mudslide was kind enough to lead the PAX along a quaint lakeside trail and we enjoyed deep conversation and a purple orange sunrise over the misted lake. Many MANY reasons to be thankful. 🙏 Yours, DTH
18 Men showed up this morning for a little fun on Satan’s Hill. YHC sent out a challenge to a group of people last night and challenged them to post. to encourage them I told them I would donate $ towards the F3 / Brightside fundraiser for pediatric cancer. 8 of those people took me up on the challenge and YHC donated $100 towards the fundraiser! If you are reading this and feeling like you want to help the cause I have included the link for you.
Warmarama- after a stroll up satan’s hill and back we started with SSH, Imperial Walkers, ukranian soldiers, dead man hang , some leg stretches, LBCs and merkins
THE THANG
dont drop the rock- Triple check with the rocks partner 1 carried the rock and ran around the parking lot island as the timer, partner 2 curls, partner 3 skull crushers
Suicides on the hill – round 1 – bear crawl 1/4 way up the hill 10 merkins and back to start. ROund 2 – cardio changed to lunges 1/4 way merkins and back and then 1/2 way up for 20 lbcs and back. Round 3 cardio changed to karoke up 1/4 10 merkins, 1/2 20 lbs, 3/4 30 squats. Round 4 cardio changed to run and 1/4 10 merkins and back , 1/2 20 lbcs and back, 3/4 30 squats and back, then up the whole hill for 40 SSH and back
Finished off with 8 burpees for the 8 guys that caused me to donate to the cause this morning. TIme called
annoucements- F3 / TEAM BRIGHTSIDE fundraiser- DONATE and tell friends we can make a big impact!
https://pages.donately.com/teambrightside/fundraiser/john-schroepfer-f3-rva
SWOOP leading 10 mile ruck from rockwood park tomorrow at 6 am. grab a sack and meet us there!
Nancy took us out in prayer
8 SOJ brothers came out to Timberwolf on a perfect morning weather wise. Despite ridiculous amounts of pollen in the air, the PAX was ready for a nice little beatdown. Here is how it all went down:
Mosey to the front parking lot for a warm up including SSH, Arm Circles (Forward & Reverse), Deadman Hang (C/R/L), Helicopters, Merkins and LBCs. Mosey to the picnic benches by the school for the first COP.
COP 1: Dora with a Twist – 100 decline merkins, 200 dips, 300 ab circles (150 clockwise, 150 counterclockwise) Partner performing the exercises was the timer as partners split things up in sets of 25 or 50 to even out the repetitions performed. Partner 2 performed mountain climbers while waiting on the timer. This was surprisingly harder than we all expected! Mosey around parking lot to the hill for COP 2.
COP 2: 11’s on the hill with HRMs and holding squat position with calf raises; Bernie up the hill, jog back down. Mosey to the bus parking lot for COP 3.
COP 3: Started at bus parking spot #1 and ran to #10 to perform reps equivalent to the bus parking spot, returned to spot #1 and then continued back to #9 and so on until finishing at spot #1. At even numbers the exercise was Carolina dry docks and at odd numbers the exercise was ab in and outs. Mosey to the basketball courts for COP 4.
COP 4: 2 PAX members per 1/2 court for a little around the world performing 5, 10, 15, 20, 25 squat jump shots at each spot on the 3-point line. Mosey to the wall for a little thankful reflection.
COP 5: Wall sit x 2 minutes while each PAX member went down the line and expressed what they were thankful for this morning. We have a lot to be thankful for and are very blessed for what we have!
Back to the flag for numbers and names
Announcements (Grow Ruck May 3-5: Plan to come out Friday evening and Saturday morning to attend the convergence style workouts even if you aren’t attending Grow Ruck; SOJ VQ Week April 22-26; SOJ 1st F/2nd F events rolling out – see slack; F3 RVA/Pediatric Cancer Awareness Convergence September 21 at Dogpile – see slack and let’s start getting some donations rolling in! F3 RVA by Team Bright Side (donately.com)
Prayer Requests (Florence’s MIL with cancer scans today, Florence for positive outcomes from his police physical and moving forward with the job, Freud’s FIL whose company building was impacted by a chemical fire yesterday – Thankfully no one was injured, Taziki’s wife continues to heal and he is able to return to work Monday and be relieved of his nursing duties, Wildcat and wife expecting a baby any minute
Grateful to lead this group this morning and appreciate all of the words of kindness and thanks! We truly are blessed and take life for granted sometimes. Hug your loved ones, reach out today and thank someone for who they are or what they do to impact you and stay blessed!
With GTE#47 close to 3 weeks away 9 HIM’s beat the fartsack to wrap their arms around a shaved log and get a little better prepared for the unexpected. Here’s what we did:
3 of F3’s hardest working men got out to do some extra, extra credit. 5am rolled around and we hit the mean streets of North Chesterfield. Big Rig gave Swoop, and State Farm a tour of the neighborhood. We ran down Courthouse to the Providence Hood, YHC’s digs, and the elementary school. Great conversation as this was just the first leg of an epic triple. 3 Big Data Points were scored for each of these HIMs! Pretty awesome start to a great morning! We’re doing the hard things and laying bricks of preparedness. We emptied our tanks, but filled our cups!
Can’t wait to do it again!
Also need to come up with a new name for the Pre Ruck Run. State Farm suggested Premature Run?
16 Highly Impactful Men made it out on a chilly morning at Rockwood Park. Many of whom, had just finished the morning wood Ruck. 3 of whom, had gotten a 4.5 mile run in Pre Ruck. All trying to get 1% better and getting the day started right.
Mosey run from the furthest parking lot to the lot closest to the dog park. We would circle up near handicapped spots for the warmarama.
SSH
Ukrainian Soldiers
Imperial Walkers
Helicopters
LBCs
Boat hold w arm circles
Mosey back past the flag and on to the exercise station in the woods for a triple check.
Timer runs to the gate at the start of the trail and back while other PAX perform Merkins and Pull ups.
Now that we got some pull ups in ,we moseyed back to the bottom of the hill before the parking lot, for another triple check.
Timer Bernies up the hill and runs down and other PAX perform Squats and LBCs.
Not long after we started this, YHC realized he didn’t have numbers for a triple check all this time. YHC can’t count and Hardywood said he would not be having me do his taxes this year.
Next we crab walk up the hill and invoke some flashbacks on Mudslide from December.
Catch me if you can, Hardest Mile style! Well it would be more like a Hardest Half.
Partner up and one PAX does Walking Lunges and the other does 10 Merkins then chases the other until both reach the huge power line tower.
Next would be 20 LBCs and Broad Jump Burpees to the next parking lot.
Quick lap to the dog park entrance and to the start of the parking lot.
Next up is 25 Flutter kicks and Bear crawl to the sign between the lots.
Then 10 Merkins and Broad Jump Burpees to the huge power line tower.
Finally, Bear crawl and some exercise that YHC can’t remember, back to the flag, and remember to avoid getting run over by a vehicle. That would be all for the Hardest Mile, but there was still time left on the clock.
PAX would do a progressive run around the parking lots at 25, 50, 75, 100% speed with the final segment stretching all the way from the concession stand to the end of the last parking lot where it turns into the gravel road.
Finish up with 6 minutes of Mary
exercises performed in cadence
Heels to Heaven
Bicycles forward and reverse
Big Rigs (Alternating straight legged LBCs)
WW2s until the clock runs out
Names and Numbers
Announcements
Here’s where YHC dropped the ball. This was Florence’s 100th post at Rocknroll! The AO that he created! Where he EHd YHC to come out and birthed YHC and many others into F3. Several told you this AO wouldn’t work, but that couldn’t have been more wrong.
I guess the Q energy got the best of me and I completely forgot to make this announcement during the Q.
Rodeo Clown has a fundraiser going on for Make A Wish Foundation and is only 1000$ away from their goal. Look for a link to make a donation.
Prayers for those that need healing. Rosie’s knee. Wildcat, Florence’s MIL, DTH’s Dad, Machismo’s friend’s cancer. Also prayers for ChaCha’s daughter Elizabeth who’s expecting ChaCh’s first grandchild next month.
Props to Rosie who made it out and Rucked for 2 hours and got a few minutes of Mary.
Also to all those who Rucked. And to Swoop and State Farm who completed the Triple Decker Challenge with YHC. Run, Ruck, Rocknroll.
Make sure to get out to Rocknroll in the next few weeks. There’s a Latino Market that has some great coffee, empanadas, and many other treats!
Thanks to all PAX out there, pushing each other to get out there, do the hard things!
The Growruck gang converged for another Rock&Ruck CSAUP with Sandy making an even 10 heavy weights for gloom glory. The PAX started with a wide loop detour around the AO to observe the Latina Market getting set up (oh goody, they’ve got a coffee truck!). Sandy was passed around the PAX like the good little hoebag she is, and there were a couple stops to stretch. Halfway through our time, the PAX were directed to remove their rucks and carry them in some other manner – baby cradle, over head, single shoulder, etc. Carrying both Sandy and an untethered ruck proved a formidable 100+ pound challenge. Photo shoot completed with single file rucks overhead. For the last half perimeter, State Farm suggested we restore rucks to our backs and army shuffle run to the end. Awesome challenge, enjoyable chatter, and decent warmup for the Big Rig slaughter fest to come. Welcome aboard to RODEO CLOWN who’s now registered for GYE#47, and MELVILLE is one step closer to registration! Love being with you guys! Yours, DTH
After yesterday, then working last night my legs and knees wetter hating life a little. After a little sleep, once we started warming up things turned for the better plus the changed to ok no problem we got this. An even dozen ventured out to get ready for my first time at Satan’s Hill in 2024.
A WARMARAMMA: SSHs, Cherry Pickers, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Merkins, LBCs, Alabama Prom Dates we grabbed our band for some extra leg stretching to the side and across(that felt good). After that it was time for the main part.
Started out a triple check with what the guys at Twin Team were doing today. Hand released Merkins, Butterfly situps, run to the curb on the other side and back. Once that was completed, time for the bands. First thing was 2 rounds of toe taps band around the waist. The first round was simply getting used to it, warming up. The second round was to go one on one see who could do the most in that one minute. Those who lost: a small 5 burpee penalty then into the next part.
The next part was simple: Bernies for one minute(it did not matter you went left or right keep it going). After that torch the legs and cardio more with broad jumps(with the band) I will tell you that it starts to take someone down when you are trying to go far and you can’t(plus Heist was having a slight pants issue). Were we done, not even close. The 3 directional dashes that as you want to go then come back the legs and hips are screaming plus the heart rate is thru the roof. There was one final thing: up Satan’s Hill: go halfway them turn and bernie the rest of the way up. Overtime yes, back to the flag
Numbers, names(welcome Rob(Hacky Sack) to the group FNGs back to back days and they are still alive). Announcements, Taziki’s wife will be home today and always show love for Wildcat(special delivery upcoming), prayer led by YHC to take us out
Check Slack a lot of things upcoming plus there’s a VQ tomorrow at Dogpile (Fergie) the usual activity at RNR(reminder to park around the back part we will be meeting there till November). Have a good one see you next time
The most beautiful 12 roses an AO could possibly ask for showed up as a fragrant fifth anniversary gift. The AO reciprocated with a lovely walk down memory lane as DTH re-created the very first Forge sweat fest from April 4th 2019. Here’s how you properly feed a bouquet:
The THANG:
WARMERAMA:
COP #1:
COP #2:
NEED AN EASY WAY TO REMEMBER THE 5 CORE PRINCIPLES? Just remember the FORGE!
COP #3:
BTTF:
COT:
NMS: Apart from YHC, today’s Forge Anniversary party hosted an entirely different dozen than 5 years ago – amazing how many PAX have enjoyed the Forge over the last 5 years! Lots of positive commentary about the rapid fire pain fest, and a few raised eyebrows bringing back the Squerkins. YHC is extremely thankful to such an amazing band of brothers that regularly attend and help lead the Forge. Let’s keep the momentum going to grow SOJ! Yours, DTH
Announcements (SEE SLACK!)
Prayer Requests:
A good group of 9 came out to the first of back to backs for yours truly. I did not plan it that way but as I will state: If I sign up to lead a Q, no matter how busy, how much I’m worn out the night before I come out and honor my commitment. 530am struck, lets go over all we did:
A little mosey to behind the school for the WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs with a little stretch to help the muscles especially hips and back get ready. Onto the first part: BLIMP(Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks). The first light pole started with 5 burpees, adding another exercise on top till we reached the P. After P, a moment then we reversed it all the way back down to 5 burpees
Light pole alley next: last time I shorted one not this time. 45 Carolina Dry Docks, 40 jump squats, 35 2-count flutter kicks, 30 bird dogs(also known as dancing bear), 25 2-count ball dippers, 20 LBCs, 15 hand release Merkins, 10 deep squats(go as low as you can), 5WW2 we finished in overtime back to the flag
Numbers, names (welcome Chris(Freud) to the group brought out by Wildcat yes he survived a Mudslide Q. Prayers to Taziki’s wife recovering from colon surgery, Florence had his latest interview for the Richmond Police (maybe one day he can say “respect my authoritah”. Prayer led by YHC to close it out
Still have time to register for the GROWRUCK in May, those who come out to RNR starting this Saturday till November we will meet in the back area look for the flag and our vehicles. They are having a Latino Market perhaps they see us, we can recruit a few new people and sample some good food. Well time for me to get more sleep, go lay down for a while but if you’re at Satan’s Hill tomorrow be ready