Time to welcome the broga sessions to a new spot. 3 of us graced the mats getting loose and ready for what’s to come a little later. Started on the ground with a little twists, them up for sun salutations along with lizard, half splits, Warriors 1 and 2, side angle adding single leg balancing with tree and straight leg extensions. State Farm and I can grab the foot and balance on the opposite leg(you will feel those leg muscles shake). EF Hutton grabbed his leg using the alternate hands under knee then extending it out. After 15 minutes, we were done time to get ready for the next part…..
Tag: #SOJ
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But I don’t know your brother
24 gluttons for punishment (1 FNG!) came out to the steamy park of Rockwood for another version of Rocknroll. To start, PAX moseyed past the monkey bars to a path behind a pavilion, onto a clearing near the community garden for a nice warmarama.
Various standard warmarama exercises with escalating burpees breaking up each exercise. Also chance for disclaimer, mission, core principles, and credo. Worked our way up to 8 burpees (I think).
Mosey over to the second parking lot from the back of the park for a 4 corners (prostitute style)
1st corner 10 Lieutenant Dans
2nd corner 20 Merkins
3rd corner 30 V ups
4th corner 40 air squats
The humidity was already brutal at this point and the sun was starting to come out. There were plenty of wet spots on the pavement where PAX had performed their V ups with perfect form.
Next mosey was over to the baseball field for 11s.
Start with 10 burpees in center field and 1 combination WW2 and SSH working up to 10
Mumbled chatter was scarce at this point, as PAX were powering through all the burpees and the humidity. But Pool Boy and Florence did break into a race at one point and Florence was caught off guard by Pool Boy’s track star capabilities.
Mosey back to the flag and a couple of exercises (LBCs, SSH) in sets of 43 in honor YHC’s brother’s 43rd birthday. But Ponch didn’t think it was necessary, since he doesn’t know my brother.
Circle up for names, numbers, prayer requests, and announcements.
Great work by the PAX with brutal humidity on this Saturday. And by our FNG Magnum who even did extra work on the Four Corners! I am truly grateful to lead on this morning!
4th of July Field Day and Convergence at Forest Hill Park. Meet at the Stone House
Homegrown 5k ruck, 10k run, and half marathon on August 3rd.
New AO coming to Magnolia Green on August 28th
Check Slack for more of all the great stuff going on!
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Hide your kids: Shaw-Shank is back!
YHC received a text from the Bermuda syndicate last night that Shaw-Shank Lewis was free for some Off-The-books fun on Thursday a.m. The PAX could not pass up this opportunity! 5 stallions plowed through the humidity with some great music and mumble chatter. The jacked guy roller blading next to us might have seen…
Warmarama: Various IC Reps
- COP 1 – Nickel Escalator
- 5 reps + 5 Reps at one end of the track – mosy to other end 5 + 5
- Increase by 5 Reps each circuit
- 5 dips and 5 pullups
- Mosy
- 5 Booyah Merkins and 5 Am Hammers
- Increased all the way to 20 – ouch on those pullups!
- COP 2 – Chester Challenge along Polesmoker Alley
- 10 Werkins
- Inch worm 20 yards
- 10 Polesmokers
- Bear Crawl 20 years
- 10 ranger merkins
- Repeato back twice
- Finisher – 1 minute Body Bag Builders, 1 minute 6″ heel hovering
Names, Numbers, Announcements, Prayers
Great to see Poolboy meeting us for some off the books fun and pushing me and shank on the run!. And Posh’s 2.0 Finn is really getting strong! What a great group at my favorite AO as always.
-State Farm
- COP 1 – Nickel Escalator
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megs-n-reps
An abundance of cleats showed up the The Forge for a little futbol fun. The highlights will be aired on Homes.com to promo the local community…
The THANG:
WARMERAMA:
- Mosey to the school front and circle up
- Welcome & Disclaimer
- A smattering of Variable IC Reps to get the muscles warm top to bottom
- Mosey down to the soccer field between school to find a soccer field with mini kid goals already set up
- Variable movements/runs across field and back
4v4 SHORT SIDE SOCCER:
- 3 merkins for ALL PAX whenever the ball went out (total of 30x out = x90 merkins)
- x20 reps for ALL PAX for any goals – completed x20 WWII’s, x20 Sumo Squats, x20 SSH IC, x20 Groiners, and x20 Flutters IC (…and there was one more I can’t recall)
HIGHLIGHTS:
- SNIP showed up to make it 4v4
- BELAY is the WALL – unstoppable defense
- BANKSY has some mad ball skills, and megged DTH at least once
- SCRAM was sneaky good at finding open space (also kudos on no injuries!)
- L WOODS take a ball to the face to stop a goal… granted he laid down in front of the goal… COMMITMENT!
- DTH megged DEALER…twice
- DEALER takes lots of shots on goal, but couldn’t hit the broad side of a burning barn with a heat-seeking missile
- HOUSE PARTY got the winning goal
Mosey BTTF for COT:
- Counterama # 8
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Holy sweatfest batman! That was an awesome workout! Love these men and the fun we have together. Yours AYE! DTH
Announcements (SEE SLACK!)
- July 4th Convergence, Field Day at Forrest Hill Park, 7-8am, M’s & 2.0’s welcome!
Prayer Requests:
- Scram shared about his Mother’s passing, celebrating her Heaven Homecoming
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Fake it till you make it.
Sometimes it IS your first rodeo.
5 hearty HIMs conquered the darkness with Ruck Star style. YHC (Rodeo Clown) faked it with confidence (only 2 wrong turns) for my Virgin Q as we kept up a brisk pace at nearly 2.5 miles of steamy hills and swampy bottoms. With the PAX begging for more, we returned to the flag with enough time to squeeze in two sets of Merkins – of course we were wearing our rucks. YHC needed the extra practice (learning how to count) as I worked out the kinks with my first Q. Thanks were given in COT for our fellowship and how the PAX supported a brother in his successful quest for employment. Tasty food and beverages at Einstein’s were enjoyed by all. We washed things down with our ever-savory (and sometimes spicy) conversation. High 5’s were exchanged as we headed out to conquer the day!
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Namesake Shenanigans
5 gloom stallions assembled at Goyne Park for a guest Q of Bermuda Triangle, courtesy of the summer tour. With State Farm gushing about feeling some Wildcat love in his chesticles, here’s the latest and greatest brand new Q material from yours truly:
The THANG:
WARMERAMA:
- Mosey up to the entrance field and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- Mosey to the Football Field for the BERMUDA BEAST
- Total of 7 stops including field-end with x7 reps of each exercise at each stop
- B – Burpees
- E – Elbow Slides
- R – Rosalita Dips
- M – Merkins
- U – Ukrainian Soldiers
- D – Dippers (Ball, 2-ct)
- A – Am Hammers (2-ct)
COP #2:
- Mosey to the Tennis Courts for GROINER PARKOUR (see what I did there?)
- Groiner Countdown, starting at x20 Groiners, then run across the court hurdling the tennis net, then x18 Groiners at the far end,, then run/hurdle back, then x16… etc, down to zero
Mosey BTTF:
- Circle up for the CHESTER CHALLENGE (quite dissapointedly abbreviated due to time)
- x10 Werkins
- x10 Merkins
- x10 Diamond M’s
- x10 Carolina DD’s
COT:
- Counterama # 5
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Absolutely LOVE this group of HIM’s – do any other F3RVA PAX push as hard as these guys? Tclaps to Pool Boy gettin AFTER it – with Big Rig and State Farm and Posh by his side there’s nothin this guy won’t be able to achieve! Was glad to bring some namesake shenanigans to Bermuda – the Beast was initially modified from being the Hard Way so other COP’s could happen, then modified again for time from the ending letter “A” standing for “All the Above” on the last round. Next up, the parkour hurdles were a group favorite, but while groiners feel easy at first, they get hard real quick. And finally, poor old Chester Challenge got the short end of the stick with only a brief review of the components without any of the variable movements and multiple rounds. State Farm’s chesticles were happy to have a break though. Thanks again for having me gents. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- SCHOOL OF ROCK (kids’ bootcamp) this Sat, 8am Rockwood
- July 4th FIELD DAY Convergence, 7am at Forrest Hill Park
Prayer Requests:
- Big Rig’s M seeking new job
- State Farm’s M health
- Posh’s son with a bad rash
- Pool Boy’s friend Tommy recovery after recent vehicle accident
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Muscle that FNG Up
Big Rig and YHC are working their way up! Still waiting for some assist bands to aid in our muscle-up journey, but we put in some early work today before the DTH beat down! Big Rig might be the only guy to EH an FNG at 5:25 in the morning! Hopefully he comes out soon!
- Warm-up
- Arm Circles
- Helis
- 4 sets of 10 – Scap Shrugs + Dip Bar Walks
- M/U Practice
- jump Muscle Up practice sets
- Other Partner 20 Reps of Straight Bar Dips
- 4 sets
- SuperSets
- 4 x 8 Pull-ups Strict
- 4 x 12 Standard Dips Strict
- Escalator Sets
- 1 C2B Pullup
- Trade off, 2, and up then reset
- 4 minutes
Great work with a sore chest from yesterday’s work at the Alamo!
-State Farm
- Warm-up
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Butt Kicked
Sauna like conditions at Bettie Weaver Elementary School……..and with Doozy and the young guns pushing the pace, YHC was in a fight to survive. Here is an extremely brief summary for your viewing pleasure:
Ran on the paved trail through Robious Landing Park, then back out towards JRHS. Access trail behind The Swamp to River Downs. Left back up to Robious Road. Up Twin Team until you hit the intersection with Robious. Back to the Flag.
Final Thoughts: A few us had to hold down the fort at River Run, but thoughts were with Wildcat and his birthday celebration. His speech at the Grow Ruck was a bright spot for me amongst multiple hours of misery. Tough conditions this morning…………….I had contemplated enjoying a fine glass of merlot last night. Definitely glad I passed that one up!
SYITG -
The Crimson Badge of Honor
8 warriors entered the ring at Rockwood, having bid farewell to Birthday Boy Banksy, Iron PAX Hero Boberry, and demi-God Hardywood heading for The Iron Bridge. Not to be outdone by Poolboy at our newest SOJ AO, the Rock&Roll PAX welcomed TWO FNG’s – Katniss from the DTH pipeline and Swanson who saw a Gomer yard sign at Rockwood 2 weeks ago! Here’s how these fine men conquered the flesh, and YHC was honored with Merlot:
The THANG:
WARMERAMA:
- Moseyrama around the big lot and circle up in the side grass
- Welcome & Disclaimer
- Extended session of Variable IC Reps to get the muscles warm top to bottom
- FNG Swanson is 44 – so we completed x44 Flutters IC to round out the warmerama
COP #1:
- Run (not mosey) around the loop to the smaller bball court
- LINDSEY
- WWII’s 30–>10
- LBC’s 10–>30
- Between sets, Bear Crawl Across, Lunge Back
- Front-runners bring in the SIX
COP #2:
- Mosey to the Tennis Courts
- F3 PLANKOREVIEW
- Plank it up in a tight circle
- Hold 6” to review each F3 item, then push up and stretch between
- F3 Mission
- F3 Credo
- F3 Core Principles
COP #3:
- BOOYAH LADDER
- Partner up and complete x10 booyah merkins, then while one runs around the court, the other stays for chain smokers
- Then complete x9 booyah merkins, and switch runner while other stays for smokers
- Continue down to x1 booyah merkin
- KATNISS honored the Q with Spilling Merlot at this point
DEEP DISH INTERMISSION:
- DD made a personal request for Monkey Humpers (maybe in the hopes it would be easy?)
- FNG Katniss is 30, so we completed x30 Copperhead-style monkey humpers IC …these are NOT easy!
COP #4:
- Moseyrama back to the large lot
- BEAR CRAWL 75 yards (alternate Lunge if needed), frontrunners back for the SIX
- x50 high-quality DIPS OYO on the picnic tables
COP #5:
- WALLORAMA at the snack shack
- Milkers IC
- BTTW for Hip-Slappers IC
- Hoedowns IC
Mosey BTTF:
- Two minutes of plankorama & stretching
COT:
- Counterama # 8
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Beautiful morning to lead this fine group of men, and AWESOME to welcome a couple FNG’s to the brotherhood. That’s FOUR FNG’s for SOJ in a single morning! Well done guys!!! FNG Stewart recently brought his firstborn to YHC’s clinic, and was quick to accept the invite to F3 – he’s an absolute natural athlete and will be very quick to put his merlot-spilling days behind him! His nickname comes from being a long-time archer, and our genius Steamer came up with the Hunger Games main character – welcome KATNISS! Our second FNG is AJ who we headlocked a couple weeks ago at Rockwood and testifies to the Gomer yard sign being central in his choice to return. AJ is a lifer student working on his doctorate and does a lot of IT stuff for homeland security. The PAX had a LOT of ideas but we landed on a character from Parks&Rec who hates the government – welcome SWANSON! Keep posting guys. SOJ will continue to achieve addition by division as we grow and split to plant new AO’s. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- Monday – Wildcat Bday Q at the Alamo
- Next Sat 6/29 – School of Rock
- July 4th Convergence, 7am, Forrest Hill Park
- Summer Tour ongoing
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The Iron Bridge Kickoff – Partner stuff edition
16 sweat titans converged for what turned out to be an AMAZING kickoff to RVA’s 34th(?) AO. Major props to Pool Boy for EH’ing 2 FNG’s! Welcome Snowbunny and Choo Choo – freaking great work. If the early run/ruck was not nasty enough, the sun, the heat, and the Choo Choo train to the town of beat down finished us off. After grabbing some candy from Hardywood’s van, we partnered up and did some questionable things…
WARMARAMA
- Mosy to bball court
- Intro, disclaimer, fng, inaugural kickoff
- Ssh plus 1 footed
- Imperial Walkers
- Willie Mays Hays
- Helis
- Plank – Mission, Credo, Principles
- Nolan Ryan’s
THE THANG
- COP 1 -Songarama – Tubthumping (“I get knocked down”)
- Lunge the exterior of the court
- 1 burpee at “I get knocked down”
- Nasty
- COP 2 – Indigenous Curb Crawl
- PAX in the back does 5 groiners – runs to the front
- 1 loop going left
- Recover
- 1 loop to the right
- COP 3 – Pullup mini-Dora
- Partners do 100 Pullups or Jerkins
- Timer runs to junction box
- Mosy to Gazebo – short breathing break in the shade
- COP 4 – Weird Partner Stuff
- Wheelbarrow Merkins
- Wheelbarrow Partner Rows (Downhill from here)
- Booyah Merkins
- Back to Back Flutter kicks (physics did not seem to work on this one)
- PAX complaining earned them a mosy over to the hot blacktop 🙂
- COP 5 – Group Relay
- Group Runs to a given point – first PAX back calls an XO
- Once 6 is in – YHC leads 5 reps in Cadence
- Round 1 – Run to hill, bernie, return, Diamond Sit-ups
- Round 2 – Run top of hill, crawl bear down, return, Plank Jax
- Round 3 – Run to stadium stairs, up and down, return, LBC’s
- The heat was raging at this point…
- COP 6 – Polesmoker mini Dora
- 100 Polesmokers
- 200 Pole Squats
- MBTTF
- Names, Numbers
- FNG’s!
- Welcome Snowbunny and Choo Choo! Antoine (Snowbunny) had a great story about some intoxicated snow angels on a ski trip. Donald (Choo Choo) works for the railroad. Choo Choo made it to the ruck as well! These guys absolutely crushed it. Can’t wait to get them back again.
- Announcements
- Convergence
- Wildcat Bday Q at Alamo Monday
- Prayers
- Pool Boy friend Timmy for healing. Rodeo Clown for job search
- Iced coffee on the tailgate! Delish.
NMS
I can’t thank everyone enough for making the trek down to the kickoff. Big shout out to Posh for getting all the online stuff setup and helping plant this new AO with me. Thanks also to Florence for his leadership and guidance on planting a new AO. I am so honored to lead such a group of BAMF’s (Badass Mother F**rs) – you guys never cease to amaze me with your grit and leadership. SYITG!
-State Farm