An iron PAX warrior, a DTH-pipeline FNG, a ruck-virgin Birthday Boy, and your humble correspondent. 45 minutes of awesome conversation rucking a couple miles around Rockwood, finished off with 10 minutes of Mudslide Broga. GREAT way to start the day gentlemen, and a Happy Birthday to Banksy! Yours AYE! ~DTH
5 gazelles clocked nearly 4.5miles for the first Iron Bridge Morning Wood (now dubbed – “Goyne Hard”). About 1 mile in we all realized the group was GrowRuck veterans. We spent the next sweaty miles reminiscing about the toughness and teamwork exhibited at that amazing event. What a pleasure to get some extra credit with these guys before the big Iron Bridge kickoff! Nicely done men.
3 of us headed out to ruck around. Looped the football field before headed to the back 9 of the disc golf. Made our way through the neighborhood and back to the park. Finished out with some Bernie’s up the hill by the football field. The FNG later named Choo Choo came prepared for the ruck, and House party and myself filled him on what to be prepared for. Great morning fellas. All in about 2.5 miles
I called an audible at 525 in my head. I had an idea for something that had been in my head for a while yet with the number of people we had, it was best to save it for another time. 8 came out swing what I had in store for today. According to my Garmin, today’s workout was more recovery yet if you were there, it was 42 minutes intense and the last 3 chilled. Here we go:
A little run down to the stop sign and back, then WARMARAMMA time(SSHs, Jazzercise, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins, LBCS, Alabama Prom Dates, then a little hip back stretch time to take off
First up….a triple check with 8 we split into 2 4 man groups at the circle. Run up to Wilson’s place(I should have added 10 Monkey Humpers there), dorm at the bottom hand released merkins and reverse lunges. If we had more, from there we would have gone straight but at the intersection turned left
The classic: DORA(100 Merkins, 200 squats, 300 LBCs) everyone was in high gear at that point it didn’t matter speed wise, we were putting in the work.
A new thing I tried and will add it to future workouts there. Take the individual numbers on the mailbox, total it and do that exercise. From the top to the flag, there are 4 mailboxes so the 2 on the right(plank jacks) on the left(calf raises).
To the coupon areas grab your rock of choice: we rotated the rocks doing a variety of exercises: presses, goblet squats, skull crushers etc. Nancy put it out there “off anyone calls burpees, there will beat rock in a windshield). No one did so the other half was up to the bars, 10 jerkinsn then back. With about 3 minutes left, back to the flag for a little broga, then a rarity where at 45 minutes we were done. Names, numbers, and a little prayer highlighted by Futon’s mom starting a new drug trial led by YHC to close things out
I will put it out there… If you get winded or the heat is too much during a Q, please say something. we can take a little break or go to an area close by that will allow you to rest. If you need to take water or an electrolyte drink with you bring it. Remember, each time you come out it’s a journey for mind, body and soul. Have a good one see Slack for the latest news I will see you next time
Ten SOJ titans rolled out of the fartsack to see if the McRib was still on the menu at Twin Team. According to the cleaning lady at Bettie Weaver Elementary, here’s what went down.
Warm o rama – Mosey from parking lot of BW to cul de sac at bottom of Twin Team
Mosey to 13609 Twin Team Ln
The Thang
Mary
Burpee shuffle
Numberama, namorama,
NMS
We came, we saw and we absolutely conquered Twin Team Hill this morning. I have done quite a few workouts on that hill, but never had done a Love Hill until this morning. It was about as fun as expected, and thankfully no spilling of merlot occurred.
Today marked the official anniversary of my very first workout, which was 6/21/16. I have taken a hiatus or two, when life got busy and stressful. In hindsight, I regret taking those breaks and not realizing how important it is to get up and do something hard to start each day. Also, it is important to lean on fellow F3 brothers when time gets hard and use the time together, in the gloom, to get through it.
Thanks to those that indulged my antics this morning. It was a pleasure and honor to lead.
Leave no man behind…Leave no man where you found them.
Announcements:
Prayer Requests
YHC Took us out
Til next time…
McRib
17 grown-boys took advantage of the extra sunlight this morning and got after it with some Ultimate Frisbee. With DTH’s cones marking the perimeter of the field and YHC’s pinnies (thought it was penny until today) being utilized to help differentiate teams, here’s what went down…
Warmarama – Moseyed down to the field and circled up. Gave the F3 mission and got into it…SSH, Cherry Pickers, Dead Man Hang, arm/shoulder stretches, Merkins, Wilson’s Wife and Fudd’s Wife.
The THANG – Split up into two teams. Team-pinnies had (9) players and the pinnie-less team had (8) players. The extra man on team-pinnie was initially seen as an advantage and that makes sense as we can all agree that 9>8. But in the end, it didn’t prove to make too much of a difference. Team-pinnie did end up taking the W but it was in LARGE part due to the red-zone yips on the other side. Make no mistake, YHC will take a W all day long and twice on Sundays. However, this felt like one of those games where the the winning team didn’t really win but instead the other team lost.
Team Pinnie: Cookie, Wildcat, Shiver, Orange Crush, Don Draper, Snip, Purple Rain, Futon, Rudy
Team Pinnie-less: Sable, McRib, Fandango, Lab Rat, DTH, Heist, Pearl, Warby
Announcements
Prayer Requests/WINS
4 SOJ mountain men set off toward the river with the goal of providing a true Deliverance experience to our First Watch paddlers. Fantastic conversation abounded on the hilly terrain rucking through Laurus Park and down to the James via Cherokee, and indeed paddlers were spied from afar – but sadly too far away to note whether or not any of them had a pretty mouth… Having briefly enjoyed the river sunrise, the four-PAX complete the 3.46 mile journey BTTF and COT included reading Mr Roger’s Juneteenth post to commemorate the holiday and reflect on the meaning of American freedom. Coffeerama sitting outside Einstein’s was divine. SYITG, DTH
Announcements (SEE SLACK!)
YHC and Big Rig are working on getting muscle ups on lock this summer. The sets below made some WEIRD places sore today. Great work in the gloom looked like this…
SET 1
SET 2
SET 3
SET 4
This was super challenging – I’m excited to build some of this unique strength with my guy Rig.
-SYITG
20 F3RVA HIM’s converged at the lush fields of NoToll to play Ultimate Frisbee this morning. Making four 5-man teams playing a couple games simultaneously was briefly considered, then scrapped for a bigger field with bigger teams.
Thugs sat it out still nursing an injury but getting some fine reps and stretches in while the rest of us battled it out on Field 1. Bromance was our only injury today, after maintaining a lethal presence on the field, he felt something snap in his calf so took the rest of the time to stretch with Thugs. OC then ditched his fluorescent penny and defected to Labrat’s team, where they went on a 4 TD streak to pull back into the lead. (We all know OC is the secret sauce.)
Notable disc vets were OC, DK, Snuff and Labrat who maintained a very steady presence in the field with (nearly) perfect throws, while we saw Rudy, Warby, Handshake, and Machismo dominate the end zones – both on offense and defense. Also when Labrat teamed up with Dealer and/or Snip short fast play TD’s happened quickly!
Honorable mentions to L Woods, Fandango, McRib, and Dry Rub – these guys staying moving and snatching the entire game!
Kudos to our other Respect Players – Scram getting in there to make plays and not getting re-injured, Rodeo Clown showing surprising agility and sticky fingers, and Mr Roper making smart short plays in the mid-field.
Both teams played very well, but Team Labrat won 9-8 in the final minutes. Looking forward to a re-match this Thursday at Timberwolf! Yours AYE! ~DTH
Announcements (SEE SLACK!)
Chaplain and House Party hit the trails on a little run, I did a little rucking prior to our broga session. Yes for those who have seen or hit my sessions, I do rock n broga(play rock music while getting loosened up). We started off a little cat and cow, a little beast pose(knees slightly of the ground pressing your hands to raise up). Turn started a little flow including a tweak to runners lunge(back foot flat on the mat). I think I got both Chaplain and House Party good with the extreme side planks (leg comes thru and it’s in the air) then we dropped to our six for some more stretching.
The end is I like to hitp pigeon really get the hips worked as we get closer to the main workout. Close to 15 minutes we finished then recovered as we got ready for Florence’s workout. In yoga, a couple of things always can go further than what you think plus just that little gain or something loosening up or able to reach farther can be a plus(it’s a journey not a sprint). See you next time