Tag: #SOJ

  • POOL BOY VQ

    9 HIM’S set sail in the treacherous waters to the Bermuda Triangle. I have made 26 posts with no rain so what better than washout VQ.

    WARMARAMA: Mosey to the basketball court for my welcome and disclaimer. Some fast counts, some slow counts, and some missed counts. Helicopters, Don Quixotes, Ukrainian Soliders, Side Straddle Hops, Imperial Walkers.

    From there was a mosey to the football field for some 4 corners. 10 burpees, 20 merkins, 30 pole smokers, and 40 squats. Leaving the field we curb crawled our way to the hill by the parking lot. Bernie up the hill and crawl bear back down 10 times. Quick mosey to the cow pasture for an triple set; rifle carry a Cindy to the tree and sprint back or vice versa depending where the Cindy was dropped for the timer, LBC’s and American hammers. From here the WILD PAX went feral and chased the county truck out of the park. Another triple set because I’m extremely original. Jerkins/pull ups, dips, and timer was running to the electrical box near the basketball court. As I’m still learning this is when Elvis showed up, someone mentioned porta john tipping and it turned into a jackass episode. Needless to say payback will be coming in some undetermined form. At this point i realized I underestimated time and and went to improvising with the help of the PAX. A variety of picnic bench activities to one last mosey around the parking lot. a few Broad jumps BTTF. Ring of fire pushups into a mini broga sesh to finish up THE LONGEST BOOTCAMP YET.

    COT:

    9 HIM’s

    Names and numbers

    Announcements and Prayers

    Holy water tomorrow come on out and bring a kettlebell or dumbbell if you can.

    Lots of events going on check Slack for the details

    Prayers for Big Rig’s family members health, prayers for Heist and Choo Choo in there safe travels, prayers for my M’s grandfather who is currently headed to VCU.

    Less than 2 months and 26 posts I can’t thank all of you enough for the inspiration, motivation and support that everyone has to offer. This group continues to push me and I am truly Thankful. A few days ago i read the story of Cardinal, an F3 brother who lost his life last year. His story was a little unsettling right before my VQ, but I wanted to bring honor to his story and legacy. Be Thankful for everyday and live life to the fullest.

  • A Little Extra Weight

    On a rainsoaked Goyne Park, 3 HIMs made it out for a little extra credit Pull up and Dip session. Lots of good work done with a few different exercises.

    PAX would do several sets of pull up pyramids, hanging leg raises, chin ups, hollow rocks, full body dips, jerkins, and pull up negatives.

    Good push by these guys, especially for getting thos work in the pouring rain. Just added a couple LBs for those tough reps.

    Boberry and I were pretty smoked after doing an Iron PAX workout right before. Mudslide’s Broga was sounding pretty good at this point, to help us get ready for Pool Boy’s VQ beatdown!

  • Signed, PBVQ

    While other Goyne Hard early birds tackled some upper body badassery, two steel-totin gloom warriors secured every corner of the AO in the pouring rain in preparation for Pool Boy’s VQ. No puddle was left unstomped…

    THE RUCK, Part 1 = GOYNE CRAZY

    • PAX followed a seemingly insane meandering route all over Goyne Park…the result? 

    THE RUCK, Part 2 = GOYNE SECURED

    • For the second half of the hour, the PAX circumnavigated the park and disc golf course, discussing among many other things the addictive nature of electronics, especially in children.

    COT:

    • Counterama #2
    • Namerama
    • Variable stretching awaiting the VQ

    NMS:  Nothing like a warm downpour and fine company to start a new day. Choo Choo was a little bewildered with our initial meanderings but was dutifully impressed with the resulting picture. Really enjoyed our conversation brother. Yours AYE!  ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Tomorrow Sunday 7/14 – 6-8am Holy Water Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/27 – The Bridge workout 
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Ghost Flag Resurrection

    17 HIM’s converged at Satan’s Hill to discover a brand spankin new SOJ GHOST FLAG planted by YHC to usurp the Q. The planned victim was WARBY, but after his recent calf strain he had asked STAE FARM to cover the Q, and as excited as SF was to lead the bootcamp, it was not to be…

    The THANG: 

    WARMERAMA: 

    • While WARBY left for a walking tour of the neighborhood, the rest of the PAX took off up the Hill, then returned to circle up in the parking lot
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1 – GUTBUSTERS

    • Play Ghostbusters Theme Song
    • Flutters to the beat and Heels to Heaven for every “Ghostbusters” lyric

    COP #2 – THE WARBY

    • x20 WWII’s at the bottom of Satan’s Hill
    • AYG Sprint to the top
    • x20 Ranger Merkins at the top
    • Bernie Sanders back down
    • x10 Yurpees at the bottom (YURPEE = Burpee Variation in honor of the Ruskie (Yuri Verkhoshansky) who developed Plyometrics to train Olympians. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee.)
    • Bring in the SIX doing ABC’s (…this has now been added as the latest in the long line in WILDCAT’s superpowers)

    COP #3 – HAPPY QUADS

    • Press play on the song “Happy,” by Pharrell Williams
    • Hold squat in Peoples Chair, coming up with every “Happy” lyric, while overhead clapping along to the beat

    PLANKORAMA INTERMISSION

    • Get low and State Farm stated the F3 Mission, push back up
    • Down again and Purple Rain quoted the F3 Credo, push back up
    • Last time down and EF Hutton gave us the 5 Core Principles, push back up

    PRO TIP for newer guys who want an easy way to remember the 5 CP’s, use the acronym FORGE:

    • F – free
    • O – open to all men
    • R – rain or shine
    • G – guys rotate the Q
    • E – end with a COT

    COP #4 – THE WARBY, Round 2 (insert emoji vomit face here)

    COP #5:

    • Grab a rock and circle up
    • SATAN’S THRILLER
    • Press play on MJ’s “Thriller”
    • OYO choose to wither stay with STATE FARM to do coupon reps, OR join the Q running up and down Satan’s Hill
    • DTH and SF switch half way
    • Return the rocks
    • That’s TIME! 

    GHOST FLAG CEREMONIOUSLY HANDED OFF TO STATE FARM, AND THEN REVIEWED THE RULES:

    • Bring the Flag to any SOJ AO, plant the Ghost Flag before the kickoff time, steal the Q.
    • Whoever had their Q stolen keeps the Ghost Flag to pay forward the fun at another SOJ AO in the not-so-distant future.
    • Not to be implemented for special/anniversary Q’s 
    • Keep the flag in SOJ

    COT:

    • Counterama # 17
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Awesome big group of brothers today, and GREAT to have my younger brother Flint (John H) down visiting from Philadelphia. Pretty wild to leave Bon Air in the pouring rain, get to SH where they hadn’t had a single drop, complete a completely dry beatdown, and then return to BA with ongoing pouring rain – hope you Deep South boys get some rain! Special thanks and TClaps for STATE FARM being such a game brother as to embrace the disruption of forfeiting his planned beatdown (which I’m sure would have been awesomely awful) for our inaugural SOJ Ghost Flag Takeover. Shout out to newbie KATNISS getting after it and posting everywhere, and nice to meet LACES OUT (was SO confused when you emerged from the driver’s seat of State Farm’s yellow truck, then we noticed two of the exact same truck.) Also, good to see HUTTON flexing his Summer Tour muscles, and a HAPPY 45th BIRTHDAY to WARBY!  In a nod to the summer tour and during a season of seeing what YHC is physically capable of, this was YHC’s 5th Q in a row this week. #6 will be a Ruck tomorrow AM before POOL BOY’s VQ. The PAX weee encouraged this morning to step up and post/Q more, and HEIST challenged everyone to keep headlocking FNG’s – now’s the time! Very thankful for all you guys, and as always thanks for letting me lead! Yours AYE! ~DTH

    Prayer Requests:

    • WARBY, healing strained calf
    • FLINT, healing foot tendonitis

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Tomorrow Sat 7/13 – Poolboy VQ at The Iron Bridge
    • Sunday 7/14 – 6-8am Holy Water Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/27 – The Bridge workout 
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Ruckin SOJ

    Three men, three letters, at least 3 miles, and as always amazing conversation. #SOJ

    THE ROUTE

    • Roll up at 0500 on the dot, closely behind Dealer
    • Sable dutifully waiting beside his beautiful new Ruckhenge Shovel Flag
    • Rucks ON
    • No Disclaimer, just get MOVIN!
    • Leave Einstein behind and turn West on Huguenot
    • Left on Westgate Dr
    • Left on Williamswood Rd, then after 50 yards turn back to remain on W.Rd loop
    • Left on Farr Ln
    • Right on Williamswood Rd
    • Left on Fillmore Rd
    • Left on Beckham Dr
    • Left on Cedar Crest Rd
    • Right in Cherrytree Ln
    • Right in Brockwood Rd until Cedar Crest
    • Reverso back down Brockwood Rd
    • Left on Rattlesnake Rd
    • Left on Jimmy Winters Rd
    • Right on Huguenot BTTF

    STRETCH & REPS

    • 10min left on the clock
    • Variable stretching
    • Overhead ruck hold remembering the good old GTE days, stopped after maybe 1min
    • x15 Half Moon Snaches (1 rep = ruck on ground outside Rt leg, lift overhead, lower down to outside Lt leg)

    COT

    • Numberama # 3
    • Namerama
    • Coffeerama at Einsteins

    NMS:  Yes, there was a message hidden within today’s route, and that message is one of loyalty,  purpose, and impact. #SOJ  Yours AYE!  ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – OTB Swimming Pool Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Yeah… I’m not doing that

    3 HIMs made it out for the latest edition of the Bermuda Triangle. It was slightly less uncomfortable than it’s been the last few days but still 70 and sunny. Started out with a long mosey around the parking lot then back for a standard warmarama.

    Next for another long mosey to the field that for today will be known as the Coupon Cowpasture. We ran the perimeter of the field and it measured out to .22 miles.

    Next we went out behind the shed for the coupons.

    Let’s just say there were lots of triple checks including the following

    Murder Bunnies, Rifle carries, Farmer’s carries with 2 cindies, Thrusters, Leg raises w Cindy in Press, WW3s, Goblet Squats, skull crushers.

    We made it around the perimeter of the cowpasture to the pavilion. One exercise left to do, but there was a guy walking and Pool Boy decided to try and EH him(I think it was his first time) State Farm and I started doing Bear Crawl Pull thrus with the Cindies as Pool Boy made his move. It looked like Pool Boy was pointing at us to show the guy what we do and it looked like he said “Thats gonna be a hard No!” Needless to say, I don’t think he’ll be at Pool Boy’s VQ on Saturday.

    Anyway, proud of both of these guys. Both leaders, and both push me every time out. I was truly blessed to lead these guys today.

    Don’t forget about Pool Boy’s VQ on Saturday at The Iron Bridge (Goyne Park) at 7am. Come early for Goyne Hard 6am.

  • Iron Patriots – Decaf version

    YHC and Big Rig took the new “iron patriot” bands for a spin to aid in our muscle up training. Big Rig looked like a baby bird getting eaten by a python trying to get his feet into the bands! If that wasn’t enough he’s half way through Dry July with no caffeine, respect! (typing this while drinking my iced coffee) 😉 After we got untangled – the work began – and we’re getting closer! Great morning getting the extra credit in with ma dude Big Rig.

    • Warm-up Arm Circles, Hollow Rocks
    • Muscle Up – Band Assist – 4 sets of 2 each
    • Super Set – Pullups and Dips
      • 3 pullups
      • 10 dips
      • 4 sets
    • Superset – Assisted Chest 2 Bar Pullups and Straight Bar Dips
      • 5 dips + 7 Pullups
      • Ladder down to 5 dips and 4 pullups
      • Finisher – Iso metric band hold from top and release down

    Great morning beef – rolled right through the humidity into a killer Big Rig Coupon crew! LFGO!

    -State Farm

  • What is the resting heart rate of a hibernating bear?

    5 iron warriors converged at the Old Hundred to tackle the latest madness from the DTH experimenticon. Here’s how the PAX collectively shed about 15 pounds in sweat weight:

    The THANG:

    WARMERAMA: 

    • Mosey lap around the lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    ROUND 1

    1 – 60lb Sandbag Shoulder Squat

    2 – 30lb KB plank Pull Through

    3 – 30lb KB Sit-N-Press

    4 – 50lb KB Around The World (Slingshot)

    TIMER – carry 30lb KB via single-arm overhead x30 yards, switching arms for return

    PAX Run around the parking lot

    ROUND 2

    • Same exercises, but doubled the Timer distance to 60 yards

    PAX Run around the bus lot

    ROUND 3

    1 – 60lb Sandbag-Hug Side Lunges

    2 – 30lb KB Tricept Curls

    3 – 30lb KB Hammers

    4 – 50lb KB Sumo Squats

    TIMER – 30lb KB via goblet lunge, x20 yards and back

    PAX Run around the parking lot

    ROUND 4

    1 – OYO Variety with extra weights

    2 – 30lb KB Windmills (alternating)

    3 – 30lb KB Single Arm Rows (alternating)

    4 – 30lb KB Swings

    TIMER – shoulder carry sandbag x60 yards and back

    MOSEY TO VEHICLES TO HYDRATE

    ROUND 5

    1 – OYO Variety with extra weights

    2 – 30lb Single Leg Deadlift (alternating)

    3 – KB Curls (15lb ea hand, or 30lb both hands)

    4 – 30lb KB Halos

    TIMER – high chest carry sandbag and lunge backwards x10 yards and back

    COT:

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

    NMS:  Holy smokefest batman! …it is QUITE clear YHC is out of Kettlebell Shape!  Thanks to the PAX for permitting me the opportunity to lead and for the accountability to push it hard. YHC is thinking Bon Air could use a Kettlebell AO. Our BB title comes from the question raised after Purple Rain shared he awoke this morning with a resting HR in the 30’s. Impressive? Worrying? Well, he is indeed a hairy man but he hasn’t yet reached hibernating bear level, which Siri tells us they have a HR of about 8bpm. Keep pushing fellas! The limits of your ability are where you set them. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TONIGHT – SOJ 2nd F at Snuff’s pool
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – OTB Swimming Pool Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Swamp gas and sweat fest at Alamo (Heist 2 year Q).

    Today’s workout was a real gasser, probably needed after all the junk food and beer consumed over the extended July 4th celebration. The workout details will follow, but first, a big thank you to all the High Impact Men (HIMs) among us. Many individuals come to mind, but you know who you are, so I won’t mention names. Seeing you grind both in and out of the gloom gives the Pax that extra boost to be better individuals, husbands, and fathers. I know I am a better man today than I was two years ago, thanks to the leaders we have within the Pax.

    Nothing brings me more joy than helping to grow and introduce more guys to F3. To quote Rosie, “F3 is ours to give away.” The joy is even greater when men you invite stick with it and transform themselves (see Purple Rain and Futon). The magic happens when these guys bring other new guys (Futon/Walkie Talkie –> Yeehaw –> Crabgrass) or (Purple Rain –> Fergie).

    To wrap this up, a few lessons learned/takeaways through two years of F3.

    1. You get out what you put into it, but this requires digging deep and pushing yourself beyond your comfort zone. A perfect example was the Richmond Grow Ruck (GTE #47). When this was first proposed, I had zero desire to participate because it sounded terrible—the idea of walking around all night with guys yelling at you didn’t sound fun. Back in late 2023, during an MOT run, I mentioned to Rosie that this didn’t seem appealing to me. Rosie listened and offered some solid advice: “These types of challenges are not about you but about pushing through with the Pax, which makes the Pax stronger.” Watching guys push through discomfort and step up to lead during GTE #47 exemplified this.
    2. Leadership is not just about Q’ing a bootcamp. Some guys don’t want to lead a workout for various reasons: general lack of confidence, concern about their fitness level, or simply not wanting to write a backblast. I understand these reasons and could challenge any of them (have you seen a Hermey or POG backblast?). If Q’ing is not your thing, that’s fine, but find another way to lead. It could be stepping up when a Breaking Bread spot is open, hanging back with the six, or even kicking off an amazing fundraising event for children’s cancer. Over the last two years, I have seen some really amazing leadership outside of Q’ing (new AOs, 2nd F events, etc.). Keep it up.
    3. Get to know the new guy, and if you are the new guy, get to know the OGs. Remember, the draw to F3 is the fitness. New guys come out because they may want a challenge, want to get back in shape, or maybe just want a bottle of Weller Reserve. The 2nd F (Fellowship) is what keeps them there. This doesn’t have to be anything more than a solid conversation on an MOT run or some solid mumble chatter at First Watch. Maybe even step it up with a cup of “volunteer coffee” at Great Harvest or a slightly better one at Libby Market, coupled with a funny joke or deeper topics like politics (ekk) or the challenges of raising a family. Step it up again with a post-workout breakfast with your buddies. These are my favorite moments, but this 2nd F stuff doesn’t happen unless we engage with each other. Like point #1, this is enhanced by traveling outside your normal stomping grounds (traveling across the James). Trust me on this.

    Ok – back to the workout.

    Watch hit 5:29 a.m….waiting on my FNG to show up…car coming…mosey to car…nope just Tzatziki. We pick him up and slow mosey to the intersection of Port Savage/Endstone trail. Warmorama designed to honor the guys at my first boot camp two years ago led by Nancy Lopez.

    SSH (because you always start this way)
    Nancy Lopez – Jazzercize
    Body Karate – Dong Quijotes (been awhile man)
    Boberry – Collared pickers
    Rosetta – Reach up, left, right (snickers about where was he)
    Merkins (just because)
    McGruff – Downward Dog/Updog.

    Start the workout with a punch in the mouth by moseying to the bottom of endstone for Jacob’s ladder. 5 dollies at bottom of hill each time. Ran up hill 7x, with ascending merkins (up to 7). I got to chase a dueling State Farm and Wildcat, who literally SPRINTED up the hill the first round.

    Sweat pouring. 20 second OC countdown. Triple Check the other way up endstone trail. Runner goes three mailboxes deep and does 2 burpees. Other guys do jump squats (or regular squats) and LBCs/WWIIs.

    Mosey walk back towards the flag. Enter the thunder dome (tennis courts) for four corners (prostutute style). 10 Merkins/20 SSH/30 Monkey Humpers/40 squats.

    Ice cold water served to the Pax.

    Numbers/Names.

    Speech:

    Doing this is tough, but it  nothing worth doing in life is easy. Ask any top athlete or business leader. I think back to overcoming challenges in my personal life, career, and even relationships. We all face these types of challenges…some more than others. But in the end pushing through is worth it. 

    Out here – we prove something each morning. We prove we can drag our asses out of bed when  not many other men do, put in work, and do it all over again. We do it because stuff like this hardens us and sets us up for the challenges ahead. After all, to quote Mr Hardywood: Transformation does not happen in the comfortable middle, it only takes place at the hard edges. 

    So – I thank each and every one of you for pushing me and making me stronger. I hope I am doing the same for you. 

    Wildcat took us out in prayers.

    Special shoutout to Fudd, StateFarm and OC for making the trip!

  • The main event

    Part 3 and the final part….12 brave souls including 1 FNG(welcome Big Sky to the group) braved a Mudslide AO on a humid morning. There steers a lot of people out at the park this morning, everyone getting in their walks or whatever they need to before the heat cranked up. The goal today, trained hard yet be in areas that we are out of the direct sun. I have to say, I pulled it off pretty well.

    A little mosey to the basketball court for a WARMARAMMA (SSHs, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs, and a little stretch). After that time to take off for the first spot over by the concession stand near the ball fields for a triple check

    First triple check….. Run down the steps, back up the hill with wall sits and tricep dips to start out. A good warm up to start out. Once completed, over to the grassy area by the dog park. A 2 part workout: the first part was bear crawls to the little house, 10 SSHs, then gorilla to the sign, switch up the direction. When everyone completed, back down again for a 2 part sprint(going 25 then 50% up to the end). Once finished, time to mosey

    Three idea was to use the tennis courts yet they were in use, held up nearby, did a little Bernie to the stop sign, then turn around decided the best part was too head down by the far side where shade and the sun was not fully above the tree line yet. Decided to go to a classic….DORA. 100 Merkins, 200 squats, 300 flutters the shirts of Hermie, Leches and yours truly came off. Once completed, to the woods for a mini Dora (25 pull ups, 50 2-count mountain climbers, 75 calf raises). Once finished there, had a little time left so to the hill near the flag for a 10 and 2(10 lunges, 2 burpees to the top). Our last thing was to let Rubble get a head start, then we chased him up the hill. That was it, it was time to conclude everything

    Numbers, names and prayer led by YHC to close it out. See Slack a lot going on over the next couple of months see something you want to try out, go for it. Done for today, see you next time