Tag: #SOJ

  • Presumed Sweatiness

    8 of SOJ’s finest gathered for the latest round of Rock N Roll. The following is a brief summary for your viewing pleasure:

    Mosey to the big parking lot for Warm Up:
    SSH’s, Ski Jumps, Windshield Wipers, Ukrainian Soldiers, Arm Circles, Hand Release Merkins, Shoulder Taps, Freddy Mercury’s, Alabama Prom Dates

    Across the parking lot: Mario Jumps, Butt Kicks, Bernie Mummy’s, Karoake, Broad Jumps, No cheat Broad Jumps

    To the hill for Exercise One:

    10 rounds of hill repeats with Mountain Climbers at the bottom. Start with 1, work our way up to 10.

    Mosey down the paved trail to the Pavilion for a DORA:
    75 HR Merkins, 150 dips, 300 Flutter Kicks (2 ct). Runner to the stump and back

    Mosey further down the trail for Exercise Three:

    Off Road Indigenous People’s Bear Crawl with squats in the back.

    Mosey to The Half Pipe for Exercise Four:

    Super Crabs down the hill, reverse Crab walk back up.

    Mosey back to the Pavilion for 50 LBC’s to gather the PAX

    Back to the Flag

    Circle up and name the man to your left: 5 merkin penalty for any misses.

    Monkey Humper Burnout to finish things out.

    Numbers/Names/Announcements/Prayer Request

    YHC took us out

    Final Thoughts:

    Strong work by the PAX today! Great seeing Lurch back out and getting after it. We had some strong mumblechatter today including OC’s humorous summation of a Jake Gyllenhaall show. Also talk of Crab People?? Lots of ladies out on the trails today who appeared impressed with our exercises and physiques. Overall, a good time was had by all.

  • Big Ballerz

    Light crowd at Morning Wood today….but the show must go on. Lurch did a solo ruck to points unknown. YHC and Touchdown moseyed to the small basketball court:

    Warmups: Leg Pulls, Open the Gate, Mummy Walks
    Rebound drills: lay ups x 3, mid-range jumpshot x3, 3 pointer x 3. Repeat on left side

    Exercise One: shooting contest
    1 merkin for each missed shot.

    5 free throw attempts
    5 jump shots from the elbow (both sides)
    5 three pointers x 2

    Exercise Two: 21
    Apparently kids today don’t play “taps” where you go back to zero. Weak

    Obviously I won all of the aforementioned contests.

    Mosey back to the flag

    Nice job by Lurch putting in some work!

  • Should’ve worn kneepads

    12 HIMs skipped beach week and instead joined a VQ on a 70 degree morning with sauna-esque humidity. A few sleuths noticed signs on buckets and boxes spread throughout New Market, foreshadowing what their Friday morning beatdown had in store. There’s been chatter about SOJ needing to work biceps more. Perhaps another day, today was leg day (don’t skip). A quick mosey to the stop sign and back got our morning started right.

    WARMORAMA: Being YHC’s VQ and with an FNG in attendance, started with our mission statement and F3 educational information/principles. SSH, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, Merkins, LBCs, and Heels to Heaven got the blood flowing.

    The Thing: The Loop

    Our motto is to leave no man behind, but leave no man where you found him. Split into two groups and went through the two “rules” – 1) No man left behind – can’t move to the next station until everyone has finished the exercise, and 2) each team grabs two 40# sandbags and HIMs rotate carrying them between stations. Groups headed in different directions working their way around Satan’s Hill, crossing over to the cul-de-sac, then down the path past the dog park (or in reverse).

    • 100 single count toe taps
    • 75 monkey humpers
    • 30 no surrenders
    • Hardest mile – 10 bear crawls, 10 lunges, 5 broad jump burpees
    • 50 WWII
    • 50 jump squats
    • 30 merkins with resistance band

    Next Up: Sandbag relay race. Spread out 10′ apart. Low crawl and push sandbag to next HIM, go down and back. Squats or merkins in between.

    Triple Check: Runner to end of parking lot and back, carrying sandbag. Merkins and Squats. 3x

    Closed out with a Ring of Fire with each HIM picking 10 merkin-versions of their choosing. Chatter was light throughout, exhales and groans could be heard in unison, and FNG thought out loud how he should’ve worn kneepads. YHC was flattered. It was a pleasure to lead today and I truly appreciate the camaraderie and support I have received since joining F3. Today was a little pay-back for tough Q’s I’ve been through, but also a pay-forward with an FNG, Stud Finder joining his 2nd Q, and Lurch coming back from a break.

    Welcome to TSG – The Southern Gentleman. A friend of Heist’s and Stinger, who was down range with us last week, and glad to have him out with us. TSG is the Southeast Regional Manager for Blue Bunny ice cream so we had a few creative names tossed out there. He said he’s a Roll-Tide kinda guy so I expect some good SEC chatter in the fall. Today was one of those days where you had to join right in, props for pushing through! We discussed the other Q’s in SOJ, looking forward to seeing you out there.

    Announcements: Ultimate Frisbee tourney 8/6, sign up on Slack. Homegrown Runathon, 10 year Convergence. Gathered together for prayer and YHC took us out.

  • Middle school champs!

    4 HIMS showed up to a damp court this morning hoping to get some basketball in. With a light team we called an audible and made the most of it.

    warmarama- SSH, Imperial walkers, dead man hand, merkins, lbc’s

    Lap around the school and the courts and the game of PIG began ( 4 rounds ). missed shot is 5 merkins and for every letter its 5 burpees. Futon and Crabgrass battled to the end with mid range jumpers.

    Suicides – at each line we had excercises 10 burpees, 20 squats , 30 merkins, 40 SSH

    Back to the court for 4 rounds of knockout. YHC needs some practice with his lay ups ….futon stole the show adn we can see why his middle school team went undefeated!

    back to the flag for a ring of fire and time was called.

    announcements- ultimate frisbee tourney, crabgrass, VQ

    prayers for futon’s co worker and also his mother in-law. Prayers for OC’s co worker

    YHC took us out in prayer.

    YHC really appreciated the mumble chatter and small group this morning!

  • Slow Dance COT…

    …was going to be the title of this backblast until Snip came screeching into the parking lot at 0530 to join Purple Rain and YHC for another storied beatdown at The Forge. Temperatures were sunny and 70 with a humidity of 102%.

    Warmarama at the flag pole and then mosey around to the amphitheater courtyard for 11s hill-style! Hand-release merkins at the top of the hill accompanied by SSH at the bottom.

    With our bodies warmed up and hearts pumping a little harder it was time for the main event back at the amphitheater.

    • Ascend the amphitheater steps, executing the movement called on each step and adding a rep with each level (8reps at the top).
    • Run a full lap around the courtyard (two sets of stairs) to return to the top of the amphitheater.
    • Descend the amphitheater steps, executing the same movement as before and decreasing the reps with each level.
    • Run a full lap and return to the bottom of the amphitheater steps for a new movement.
      5 rounds completed: Squats, Crunchy Frogs, Incline Merkins, Hello Dolly’s, and Lieutenant Dans for the finisher.

    Mosey back to the flag during extra-time for COT. YHC took us out!

  • The Rucktastic Four

    A fantastic foursome set off from Stony Point shopping center at 0500 burdened with the tried and true stressors of work, newborn babies, and backpacks full of heavy $%@#! Approximately 3.15 miles were logged on a new route through the neighborhood and the PAX ended with 10min of weighted movements in the parking lot so our pump was fresh for crushing bagels and coffee at Einstein’s afterwards.

    Many great topics of discussion today including the joys of newborns, government contracts, “loving” your mammon (Q-Source word for job), and which state has the most ridiculous legal pitfalls to traverse.

  • 6 Hard Men

    5:30 and we’re off! Quick mosey round the school. Nice intimate group today, good chatter, good vibes, high humidity. An eclectic playlist and some serious work going on. But first…

    Andy Dufresne, straight up, over to the R then L, helicopters in cadence, grass grabbers in cadence, dead man hang, straight down, to the R then L, hold a deep squat and maybe bounce a little bit, butterfly stretch, lie on back R leg held to chest then L leg, 10 merkins in cadence, the wives stretches

    The Work:

    All of the following 4 blocks of 3 exercise pairings performed in sequence and repeated through 3x with KBs.

    20 swings, 20 squats, 20 single leg deadlifts (10/leg)

    50 single count American hammers, 20 Romanian deadlifts, 75 calf raises

    20 upright rows, 20 bent over rows (10/arm), 20 WWIIIs

    20 merkin pull throughs, 15 skull crushers, 21s

    Time called.

    Crabgrass VQ @ Satan’s Hill this Friday. Shirts (check slack) up for preorder celebrating 10 years of F3rva. 10 year convergence 9/20. Too many other things to mention. Check slack!

    I really appreciate these guys, their resolve to show up and do hard things. It’s inspiring to see. And it’s always an honor and privilege to lead. Prayers giving thanks for our blessings, and for the opportunity to gather in fitness, fellowship and faith.

  • Triple Dipple Pull-Ups

    YHC was joined by Broadway and Pool Boy for some morning Pull-up and dip training. Excellent having the group together.

    • Warmup
    • Escalator Pullups (1, 2, 3, and reset) in a group
    • EMOM Pullups – 4EA – Plank In between
    • EMOM Straight Bar Dips – 10 EA – SSH In Between
    • “Pulse” Pullup Burnouts – 3 Sets each

    Too sweaty for the weight vest on the Oyster Q – this burned me out! LFGO!

    -State Farm

  • soggy fart or just the rain?

    Man. A week from the gloom is too long (was away on vacation).

    Small showing by the Rountree/NM crew today. I even brought an FNG. Shame shame.

    Warmorama. F3 intro statement etc etc.

    Mosey to front of pool entrance for a “quintuple check”. Damn right we did. Runner goes to towards entrance at Woolridge and back. Exercises were LBCs, squats, Drydocks, and SSH. Some excellent mumble chatter (first watch level) on the possible FNG names (rhymes with beef?) inspired the sounds of a wet lower back on pavement. This took awhile btw

    To the bunker! 11s starting with Merkins to Dollys. Boom. BTTF.

    A few minutes of stretching and it was time

    Welcome to Frank. He is a friend (met through son’s daycare) that lives in Rountree. A country boy from Prince George county who sells lumber, hence the names. Props to him for coming out first time in rain and thunder. Should make the VQ for Crabgrass

    Announcements

    1. Crabgrass VQ this Friday.
    2. Group of Rountree boys headed to the Bridge in August.
    3. New deep south AO coming. Tell your friends. Moseley elementary 8/28. Subnit your name ideas. Maybe “Magnum”. Goes with the Alamo/cowboy theme and nod to Mag Green. I dunno.
    4. 9/21 f3 10 year

    Took us out in short prayer.


  • Spartan Training

    3 Savages took on a workout that I came up with, that was inspired by Iron PAX workouts. The 11 Pull ups were added to it yesterday by State Farm’s request. Mudslide thought it would be a good addition for his Spartan preparation. I think it was Iron PAX worthy. Here it is.

    11 Pull Ups

    22 Thrusters

    33 V Ups

    44 Merkins

    After 3 sets of each run 1 mile

    Do as much as you can in 45 minutes

    2 rounds would be optimistic in 45 minutes. Mudslide was the closest to accomplish that feat (Beast!), State Farm was not too far behind, and YHC was easily the 6. Would be good for an hour workout by itself.

    Great push by the PAX! We were all wasted with a DTH sweatfest still to come. Thank you State Farm for giving DTH a little extra incentive to beat us down. I dont think we needed that.

    I wouldn’t say I lead this one. I just came up with the bad idea.