Tag: #SOJ

  • Rockin Tunes, Rollin Balls

    A hefty squadron of SOJ’s finest formed up at Rockwood to refine their steel in the DTH furnace. 8-counts abounded, classic beats exhausted, and balls were skillfully handled. The envious walkers observed the following badassery:

    The THANG: 

    WARMERAMA: 

    • Mosey to the further bball court and circle up
    • Welcome & Disclaimer
    • Nancy Kerrigans x10 ea leg – welcome home brother HARDYWOOD! 
    • Don Choppers x10 IC – mash up DQ’s and Helicopters – an 8-count that was truly appreciated in accolades of mumble chatter hilarity 
    • Double-dip Lt Dans x10 IC – yep, another 8-count mashup
    • No Cheat Mericans x10 IC
    • Opus x10 IC
    • WWII x10 IC
    • Rosalita Dips x10 IC
    • 8-ct Burpee x10 IC

    COP #1:

    • Mosey around to the far lot
    • MUSICAL OPENER – yes friends, welcome back to your favorite Middle School dance  number with THE MACARENA! – Squats to the beat, hand movements extra credit (lookin at you FLORENCE and CHA CHA!), and do a burpee for each “heeeey macarena”

    COP #2:

    • Mosey to the long middle lot
    • Split into two teams, planking on parking space lines facing each other
    • CATERPILLAR – last man box jumps over his planking teammates to the front and planks up on the next line, entire team gradually progressing the length of the lot
    • Losers – x10 Burpees
    • Winners – x5 Burpees

    COP #3:

    • Mosey over to the forrest loop entrance and assemble at the gazebo picnic tables
    • PICNIC TABLE MADNESS
    • x3 Rounds alternating Wing Nuts (x10 IC) and x5 rounds of Marios (box jumps up and over picnic table)
    • Partner up
    • x3 Rounds alternating Coyote Ugly’s (x5 up/down) and Hail Mary’s (x10 dips each per round) 

    COP #4:

    • Mosey back to the middle baseball field
    • Split up into two teams
    • BURPEE DODGE BALL
    • Classic dodgeball x10 minutes but PAX getting hit with the ball are blessed with a x3 Burpee penalty and run the outside of the baseball field before retuning to play – kudos to team NTB/HARDYWOOD/MEATBALL/MUDSLIDE for wiping out the competition! 

    COP #5:

    • Mosey back to the basketball court
    • MUSICAL FINISHER:
    • Beach Boys “I Get Around”
    • PAX complete LBC’s to the beat, then break into Box Cutters for “Get Around / Round”

    Mosey BTTF:

    • 2 minutes of Squats and SSH’s

    COT:

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

    NMS:  Spectacular showing at Rock&Roll and awesome to have Hardywood back with the PAX! Shout out to KIMURA who posted to FOUR boot camps in his very first week in F3!!! Thank you all for humoring the shenanigans. Keep headlocking your coworkers and neighbors – they need this as much as we all do! SYITG, DTH

    Announcements (SEE SLACK!)

    • Mon 3rd F SOJ Coffeerama, 0530 at Starbucks off Huguenot/Robius
    • Next Friday SOJ Happy Hour after work at Diamond Billiards
    • Homegrown Half on 8/19

  • Stretch and loosen up we shall

    I arrived at 630, saw a few guys to the side and went “wait am I late or something?” I wasn’t, a group of 5 came out to help get their bodies ready for a DTH beatdown. Started out with some neck rolls(an area we don’t work a whole lot) to help loosen the neck and start to wake the whole body up. Then onto the body with a little horse stance/arms extended combo(hips, inner thighs, chest and shoulders). A quick moment to extend the arms, back to the horse stance(switch up the position of the shoulders). Then a little good morning stretch with arms extended(legs especially hamstrings, a little core cause you need to help balance)

    I brought the bands to help stretch out the legs and hips. The band went around one foot, bring your leg far back as possible, back to the center, then dropped them over to the ground. After about a minute, take the band, switch hands and bring everything across the body. It may touch, it may not but in time keep working and it will. Hit the other leg with the same stretches.

    A final hip stretch with the basketball goal, we finished and got ready for DTH’s Q. Busy week next week I have 2 Q’s to lead(Friday and Saturday). Thing now is I am able to hit 5-6 workouts each week(secret, will let you know next week). Have a good one

  • August….has begun

    First day….new month and it felt good. It wasn’t like last week where we would bake and sweat after 15 minutes….yet it did help warm the body up faster. A ready-to-train group of 7 came out to Bermuda to go thru a Mudslide session. A little mosey to start, then to the warm-up(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Merkins,LBCs, and a little runners lunge stretch for the hips).

    A good workout is where you don’t have a set plan…..it comes along. The first triple check consisted of bear crawls up the hill(mosey back down) with plank jacks and squats to the bench(butt touching to bench each time). The next round and this one we used the parking curbs to rotate from one to another. 10 incline merkins, 15 2 count toe taps, 20 cross mountain climbers(left knee, right elbow and opposite). After that and a little recovery, there had been a spot I saw that was prime.

    The next one consisted of step-ups, tricep dips and a little run down to the fence and back(if we bear crawl, it would have been about half way). After that, mosey to the playground/track area for reverse crunches, shoulder taps and L hangs. What are L hangs you ask…in obstacle races if you can hold your arms in the L/90 degree hold, keep the body still long as possible then it’s easier to get across instead of your whole bodyweight going side to side(also really hits the lower abs hard cause the core comes into play)

    The final part….I haven’t done this in a long while but there it’s perfect. The idea is you start at 100, each spot you drop 10 reps till you get down to 10. Here’s the list

    –100 jump ropes, 90 SSH, 80 High Knees, 70 Monkey Humpers, 60 second plank hold, 50 squats, 40 LBCs, 30 reverse mountain climbers(reverse plank, knees to chest, 20 decline merkins, and it’s not a Mudslide Q without some burpees(10).

    Mosey back to the flag, a little deadman hang, open the lungs and time

    Count-outs, announcements, prayers request(to both mother and mother-in-law of Big Rig), final prayer lead by YHC and done

    A nice start to the month…weather felt great, each time working to get a little better key is not only having a good training session, yet to get my body moving in a way that feels natural, not stiff or cumbersome. It takes a good, long while not an overnight thing but in time. Have a good one and see you next time

  • NBA/WBNA we are not!!

    Good morning….a nice group of 7 potential ballers(including a visit from Upchuck gracing us) came out to Timberwolf this morning for an early morning shoot around. A little mosey to the courts, a good WARMARAMMA(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Jazzercise, Don Quixotes, Cherry Pickers, Merkins and LBCs). After that a little extra stretching to help loosen things up, then time to train

    We started off 2 rounds of suicides(1 the regular way, 1 starting long). After that we started going into knockouts(the 2nd round was a long one). Along the way changed things up with a few full court drills shooting lay-ups, spot up jumpers(penalties if you air balled it or did not hit the rim). After that back to just shooting free throws(boy we were starting to show our lack of training). The penalty was 20 Merkins. Then onto shooting 3s(not good there), 30 Merkins once we hit 10 made 3s. The end was coming so a final round of knockouts(Nancy had the bank working) took home the final one.

    A little run back to the flag, Count-a-rama, Announcements(including the 4th Thursday lunch today at Rusty Taco). prayer led by YHC and we called it

    Everyone….be careful over the next few days. The temperatures will climb plus the humidity so make sure the fluids are a plenty, if you need to slow down, take a little extra break during a workout(please do). Even if you need to take a drink, run with it while training that’s ok. We have been lucky this summer so a blast we were overdue for

    Have a good one…see you tomorrow at Satan’s Hill

  • What is your profession…(oh #@%k)

    Disclaimer….sorry for the delay on the post(issue with the site not allowing things to work so taking extra time to post this). Once the word announced that it is back up, Florence already did his for Saturday, I am getting Friday’s in. An amazing turnout of 20(yes 20) came out to Satan’s Hill to continue their tours but also those rumors of a Mudslide Q. The amazing thing….I had 17 stations of work set up(I still needed 3 more), next time at the hill, I may need 25. I am sure people who pulled in and saw things trying to park were going WTF. I knew to get there early(5am) to set everything up, unload and be ready for what lies ahead.

    The start…a little run down to the stop sign and back. Then WARMARAMMA(Imperial Walkers, Ukrainian Soldiers, SSH, Helicopters, Jazzercise(a callout to Nancy who was in NC). our new favorite(cherry poppers), Merkins and LBCs. Then a little mosey down to Spartan grounds. The request to bring toys out and see what devilish workout I had created.

    There were 2 timer stations: a 50 pound sandbag carry up to the green transformer box, a bucket carry to the gazebo/dog park area and back. When you returned from the sandbag carry, this what lied in wait:

    –Lawnmower pulls/Guerilla rows, Goblet squat to Tactical lunge, WW2 with the slam ball, Rainbow presses with the cinder block, Up Up Down Down with a plank jack, Toe taps, Odin’s Sledgehammer(a 25 pound sledgehammer(rubber) onto a mat

    The turn made onto the bucket carry, after that you had: Upright row with cross press, Single V-up to Double leg V-ups, Tire Slams, A little boxing/mma with jab cross, hooks, upper cuts and front kicks with a 5 pound sand weight in each hand, Cinder block skull crushers, Jump rope(3 chooses on the rope ranging from 1 to the black one at 5 pounds) and battle ropes.

    With about 7-8 minutes left….the bands were here. A round each of quick feet with change in directions. After that, broad jumps with a bernie back. A little stretching out, then time was up

    Count outs, Announcements(see slack for updates and anything new that you might have an interest in), the prayer by YHC to close. Once again, thanks to Pigskin for providing water after everything.

    A couple of final things….I made some changes recently, the improvements are starting to show. Before I leave home, I do a little meditation, then a little flexibility/mobility to get myself ready. One thing, it does help me to calm down early mornings(don’t feel so rushed) plus the mobility work is helping that I am moving a lot better. It’s a long road still, little by little things come together but it does take a good while to open up the body and get it to that point of moving in a way that feels great, loose.

    When i am at a race, I always am amazed those older than me getting out there and knocking it out with ease. Pigskin no doubt at 70, ChaCha at 59 are those that you go ok i am in my 30s and 40s, if they can continue to come out, put in that effort each time than why can’t I when I am that age do it. Example I met a guy at my last race in NC(61), he started doing Spartans at 52, was 230 pounds way overweight made the change to better himself. He lost 75 pounds, looks amazing and also does wrestling tournaments at his age. Spartan on their social media has a woman who’s 71, been doing them the last 10 years and has a blast. What drives me…the ability to come out each time not only hang with those that are younger, but also keep pushing and showing what is possible as you get older

    If my memory is correct, I will lead the Q at Timberwolf Thursday, stretch out do a little movement I will see long as I have power tomorrow at Alamo

  • Soggy Jorts, Fast Hands

    15 hungry studs dutifully awaited their fearless leader in the NoToll parking lot, with Oyster (making sure a hot potato bootcamp didn’t happen) standing ready with backup cones and disc just in case their Q fartsacked… haha, yeah right! Let’s go to work! 

    The THANG:

    WARMERAMA: 

    • Mosey to the field and circle up
    • ROSIE led the PAX in a warmerama while cones were placed
    • Moseyrama lap around the Ultimate Field
    • Split up into 2 teams of 8

    ULTIMATE FRISBEE:

    • With a strong short pass game, the darker shirts led 4-0 before the lighter shirts finally made a TD. x5 Burpees was awarded to the WINNING team for each TD while the losers walked. 
    • Machismo put his legs to work in the blocking of passes. Snuff became increasingly irritable. Mr Roper got handsy. Hornydo made love to the sideline. Last Call made some effortless catches and took a bow in the end zone.
    • But you can’t get past fast hands walking the disc up the field – extra credit to Oyster, Draper, Roger Roger and OC in this department.
    • The dark team continued their dominating performance, ending the day with a 10-4 win. That’s 50 burpees making the strong guys stronger. 

    Mosey BTTF for COT:

    • Counterama # 16
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS: No significant injuries were endured in the making of this softcore 8mm reel – sorry Snuff. Good to meet Balay though we really need to get this guy to a bootcamp so he knows we don’t just play spanky in the gloomy dew. Always a pleasure to play on the winning team. Thx for letting Oyster, I mean Rosie, I mean YHC lead today. SYITG, DTH

    Announcements (SEE SLACK!)

    • This Thursday, 7/20, come enjoy live music by McRib at Innsbrook After Hours (Hurley’s Tavern, 5-8pm)
    • 7/27 2nd F Lunch at Rusty Taco, 1145am
    • 8/5 – our next “School of Kid” kid’s workout after R&R
    • Don Draper is prepping a CSAUP half marathon – details coming
    • OC and crew prepping a Ruck for Cans CSAUP in ?October – details coming

  • Meatball Bromance

    A lucky 13 SOJ studs, including one Brandermill FNG from DTH’s church posted to the Alamo to start the week off with a bang. Here’s how YHC gave these fellas something to remember: 

    The THANG:

    WARMERAMA: 

    • Mosey loop around the Club House and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom (with of course some 8-count badassery to please the masses)

    COP #1:

    • Mosey to the back field for a DIRTY MCDEUCE – BROMANCE STYLE
    • x4 rounds, x3 exercises each round, x12 reps per exercise
    • Partner Up
    • x12 Buddy WWII
    • x12 Booyah Merkins
    • x12 Buddy Squats
    • Wheelbarrow x20 yards between sides
    • Repeat for x4 total rounds

    COP #2:

    • Mosey around to opposing neighborhood, stopping intermittently for the Six
    • TRIPLE CHECK at the CAROUSEL (island in a culdesac across the way) 
    • P1 – Starfish Crunches
    • P2 – Sumo Jump Squats
    • P3 – Carousel Planks x20 paces around the curb before returning to switch

    COP #3:

    • Mosey back via the TUNNEL OF LOVE
    • Line up in BTTW while last man bear crawls to the front under PAX, avoiding the recently disposed condom
    • Repeato for all PAX to pass under

    COP #4:

    • Circle up road-side for PLT’s
    • x25 each, x2 sets

    Mosey BTTF:

    • 3 min of Mary and stretching

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  YHC has been wanting to visit the Alamo for quite some time but has been committed to the weekly 3rd F on Mondays. Well my buddy JJ from WEAG got the DTH headlock during our FNG challenge month and texted me he wanted to try the Alamo. Blank Q sheet? Donzo! And he got the nickname “Meatball” after giving this answer for his favorite food. Haha, AWESOME nickname! Welcome bro. It is always a fun little challenge putting together a beatdown for an AO you’ve never visited, but the PAX today affirmed it was sufficiently painful. So proud of the Alamo PAX for setting an awesome example of doing things with the right spirit – it was a GREAT honor to lead you guys. But maybe next time don’t leave the gently used condom right where we’re bear crawling – eeww. What else should have I expected in the tunnel of love! SYITG, DTH

    Announcements (SEE SLACK!)

    • Tomorrow, don’t go to NoToll, instead come play ball behind Robius Elementary School
    • Every Monday, 3rd F Share&Prayer, at Starbucks off Huguenot&Robius
    • July 4th Convergence 7am at Dogwood
    • Next Sat (7/8) DTH on Q for 7-8am Rock&Roll men’s bootcamp followed by a kid-friendly School of Rock bootcamp. Bring your kids! Watermelon and Cookies on the playground after. 

  • Alamo = F3 mission. Plant, Grow, and Serve.

    Less than 6 months ago Vagabond, McGruff, and Nancy Lopez had the idea of splitting New Market’s Satan’s Hill into the Alamo (M) and Satan’s Hill (F). Today, a total of 10 Pax got it done via HP. Nearly all first posted at either the Alamo or Satan’s Hill. Not one has spent more than 1 year posting with F3. Good stuff.

    Warmorama: Quick mosey. SSH (30), UKS(20), CHS(20), Merkins(10), Planks, LBCs(20), APDs(15)

    COP 1 (Wildcat): Mosey to bunker. Triple check. Runner through tunnel and other Pax perform flutters and WW2s.

    COP 2 (Purple Rain): Mosey back to the future pickle ball court area. Partner up. P1 Bear Crawls. P2 10 V-ups. Rotate over and over until we reach the other part of the u-shaped parking area.

    COP 3: (Purple Rain): Mailbox burpees. Build from 1 to 10. That sucked.

    COP 4: (Warby): Warby honed his VQ spirit and brought back the side shuffles along parking lot with 1:5 merkins and plank jacks.

    1 min plank. Time.

    Numbers/Names. Wildcat took us out in prayer.

    Announcements:

    1. This Thursday (not Tuesday). 6/22 – 2nd F Lunch. 11:45 Torchy’s Tacos. 1315 Huguenot Road. Near Mellow Mushroom.
    2. Do summer challenge. It’s fun.
    3. Plenty of open spots on Q sheet this week.
    4. Come to KB tmw at Old Hundred. Wildcat has a treat for you.


  • Dogpile – HP

    8 Spartans ready for a Hot Potato Q. YHC starts us off!!!

    WARMARAMA:
    Mosey down to the lake stopping about half way for some Warmarama: SSH, Arm Circles, Copperhead Squats, Imperial Walkers, Cherry Pickers, Hello Dollys, Flutter Kicks, American Hammers, Rosalitas.

    THE THANG:
    Mosey to the lake. Merkin Lake
    Light Pole 1 = 1 Merkin
    Light Pole 2 = 2 Merkins
    Light Pole 3 = 3 Merkins
    Escalating Merkins, stop at Light Pole 20.

    Reverse Merkin Lake with LBC Lake.
    Light Pole 19 = 19 LBCs
    Light Pole 18 = 18 LBCs
    Light Pole 17 = 17 LBCs
    De-escalating LBCs, stop at light Pole 1.

    Quad Check
    1. Runners
    2. Jump Squats
    3. WWII
    4. Ukrainian Soldiers
    Repeat x 4 rounds.

    Long Mosey back to the Flag: (Total 2.77mi)
    BTTF: 2 minutes of stretching.

    NUMBERAMA:NAMERAMA
    Announcements: Pickle ball Monday’s at Bateau. Don’t worry if you have never played or have a racket. We have you covered.
    Recon Mission: Kubuto has an off the books recon kayak mission today 3pm Huguenot Flats.

    NMS: YHC loves a hot potato. Maybe just 1 more SOJ takeover?
    Happy Father’s Boys. Don’t forget to pick up your charcoal, or refill your propane tank today. You’re going to need it tomorrow..

    Faceplant took us out.

    Oyster

  • 10 men. Two dogs.

    Last day of SOJ takeover. 10 dudes hit the mean streets of Henrico county this morning.

    The route: a simple jog down Ridgefield Parkway and back to the flag. Distances covered between 4 and 6 miles.

    Numbers/Names.

    Hutton took us out in prayer. Prayer requests:

    1. Safe travels for Doozy (baseball trip with family to Villanova) and Boberry (visiting his parents with the boys).
    2. Prayers for TYA and recovered from knee surgery.
    3. Prayers for Gypsy and heart condition.
    4. Prayers for any members of the Pax that have not been out in the gloom lately.

    Great seeing everyone today. Enjoyed talking with Lighthouse (my big data competition) and Pinto who I don’t get to catch up with much.

    Enjoyed coffee with you all today as well.

    I hear Gomer has the Q at Rock and Roll tomorrow. Come out and support.