Tag: #SOJ

  • Snow Dong

    The middle schoolers created a snowman with a dingaling beside the Midlo Middle School track that we passed 20 times this morning on our beautiful, 14-degrees and dark, mile repeats. That was certainly memorable.

  • Flash Mob Ruck

    A crowd of SIXTEEN mother ruckin heroes stormed the dark paths of Rockwood keeping a 14.5min/mile pace with a few stops to stay together and stretch. Mudslide again provided the course, and a total of 3.2 miles was achieved in about 50min of rucking. Big welcome to a few new ruckers – Meatball, The Block, Tobit and McRib. And welcome back to Doublemint who’s been away too long. LOVE the energy this GrowRuck is spurring in our Region – let’s keep it going and get everyone Registered for GTE#47!

    !REGISTER HERE! — https://growruck.com/event/gte-47/

    TOMORROW (Sun 1/14, 0600) RUCK at Pump House Park – see Slack

  • Ice Road Trekers

    A veritable who’s who of F3RVA gathered for the latest edition of Twin Team. Freezing temperatures were quickly elevated to a comfortable 70 degrees. Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm Ups:

    Side Straddle Hops, Helicopters, Don Quixote’s, Apple Bottom Poppers, Alabama Prom Dates.
    Across the court: Mario Jumps, Bernie Sanders, Karaoke, Appalachian Lunge Walks, Walking Leg Pulls (??)

    To the playground for Exercise One: Mini Murph

    5 rounds of 5 chin-ups, 20 Incline Merkins, 30 Squat Pulses, run to the end of the field and back.

    Mosey to JRHS parking lot for Exercise Two: Triple Four Corners

    Round 1: 25 Hand release Merkins, 25 WWII situps, 25 Jump Squats, 25 Shoulder Taps
    Round 2: 50 Bobby Hurleys, 50 Heels to Heaven, 50 Mountain Climbers, 50 APD’s
    Round 3: 100 LBC’s, 100 SSH’s, 100 calf raises, 100 Monkey Humpers.

    Back to the Flag for Numbers/Names/Announcements/Prayer Requests

    Final Thoughts:

    Had a nice turnout out at Twin Team including some PAX I hadnt crossed paths with in awhile. It also felt great to get back on the Q sheet after slacking off during the holiday season. Strong work by all! Lots of rucking conversations – hope to see everyone out this weekend for Grow Ruck training

    SYITG

  • F3 Swag is on display @ the Alamo

    12 SOJ beasts showed up to better themselves this morning on a beautiful 70 and sunny morning. Many showing off the new F3 swag! The shirts look great!

    YHC started with a light mosey over to the warmarama – SSH, Cherry Pickers, imperial walkers, copperhead squats, merkins and flutter kicks

    THE Thang

    mosey over to the tunnel of love only to find that the tunnel was too dark for YHC plans so we quickly rerouted to the hill at the entrance to the neighborhood for some 11’s – squats and drydocks on the hill…

    mosey back to the parking lot for 4 corners – prostitute style – 10 mountain climbers, 20 heels to heaven, 30 freddie mercury, 40 LBCs

    mosey to snowman alley for some lightpole work…starting with 2 merkins and increasing by 2 at every snowman at the end of the street we turned around and starting with 1 burpee and increasing by 1 at each light pole back to the parking lot

    Finished up with some mary – werkins, diamond merkins, sumo squats, jump squats, rocketts, arm circles, burpees, Lt. dans, should taps, WWII, windshield wipers

    Time called

    Announcements- sign up for grow ruck, frozen triangle details

    Prayers for Futon’s sister in law, purple rains friend and wildcat

    Thanks for the opportunity to lead this morning!

  • Getting Hard at Morning Wood

    A dozen hardened SOJ vets gave Rockwood the Morning Wood salute, with 9 GTE HIM’s Rucking 3.6 miles, Boberry joining Big Rig completing a pre-gloom half marathon (no big deal…), and State Farm getting swolt on the pull-up bars working on his “grip strength” …if that’s not the perfect Morning Wood joke, not sure what is… Anyway, way to get after it this morning gentlemen! SYITG, DTH

    TOMORROW: 7am Ruck kicks off at the Stone House at Forrest Hill Park, coffee after

    REGISTER FOR GTE #47 !!! https://growruck.com/event/gte-47/

  • Miles of Merkins

    4 men braved the cold weather and go after it in the gloom this morning at SOT bootcamp. Here’s what went down:

    Mosey to Track

    Warm up — @ Track

    • Circle up
      • Side Straddle hop — 20x
      • Dead man hang. C, L, R 
      • Copperhead Squats — 20x
      • On your six,
        • LBCs — 20x
        • Heels to Heaven — 20x
        • Alabama Prom Date — 20x

    Thing 1 — Mile of Merkins @ Track

    • Group Run
    • 1 lap — 15 hand release merkins 
    • 2 lap — 15 hand release merkins
    • 3 lap — 15 hand release merkins
    • 4 lap — 15 hand release merkins

    Plank for the 6, mosey to base of hill by buses

    Thing 2 — DORA @ Base of Uphill

    • Runner up the hill and back 
    • 100 — WWII
    • 200 — Mountain Climbers
    • 300 — LBCs

    Mosey to Football Field

    Thing 3 — Sprint/Suicides @ Football Field 

    • 25 yards — Bernie back
    • 50 yards — Bernie back
    • 75 yards — Bernie back
    • 100 yards — Bernie back 

    Mosey back to school

    Ring of Fire: PAX Choice of Merkin

    • Hand Clap
    • Wide Grip
    • Triangle

    Plank, hold regular, left hand/right hand high, drop to lowest point possible and hold. Recover

    Thing 4 — School Doors

    • Ran length of school stopping at random doors and PAX calling various exercises, set of 5 each time 

    Mosey to Flag

    Thing 5 — Stretching

    • Closing stretches
      • L/R knee to chest 
      • L/R leg over body
      • Dead Man Hang

    COT — @ Flag

    • Numbers & Names
    • Announcements
      • Grow Rick, sign up!
      • Blue Ridge Half Marathon at the end of April. Small group of F3 committed, DM Yeehaw if you’re interested. 
    • Prayer requests
      • Prayers for Wildcat’s sons procedure and upcoming Wildcat scan. 
    • Bring it in


  • Naked knees and elbows

    It was a blistering 26 and dark, but that didn’t stop Rosie from his uncovered knees and elbows uniform. 

    With no one on the Q sheet and all route creativity left in 2023, we kicked off the MOT new year with an out and back on Coalfield. The pack broke into groups and got 4.5, 5, and Doozy distances. 

    Bullseye also ran but we have no idea where. 

    We all made it back in time to COT with SOT and we’re all better for it.

    Announcements – Sign up for GrowRuck or The Blue Ridge Half, or both. Prayers for WildThing and his family.

  • Burpees for 2024

    NoToll welcomed 33 high impact men ready to bring in 2024 the right way. One old hat and 2 newer men of F3RVA split the Q to ensure maximum pain.

    Intro and warm up with Rosie, standard fare including SSH, Jazzercize, tempo merkins, shoulders taps, and only 1 round of helicopters among others. Group sample of Old Glory. Corner 1, 20 Hand release merkins IC, Corner 2 – 20 jump squats, soggyCorner 3 – 10 burpees, and corner 4 – 20 WW2 IC.

    Yeehaw takes over with a beast of a triple check, runner across the field and back with the other 2 PAX getting in rounds of Iron Mike’s and Navy Seal burpees.

    Purple Rain took us around the fields with moving arm circles, raise the roof, Bernie, all the way back to the dry field. This is where he broke the news that Dora was the next to join the party. 100 burpees, 200 American Hangers, and 300 mountain climbers. Some planks, both sides to make sure the world is balanced.

    Back to YHC to close the fun – Lindsey on the basketball courts with SSH and Freddie Mercuries. 5 minutes of Mary to wrap up the first beatdown of 2024.

    Announcements

    GrowRuck – sign up if you haven’t already. Let’s show the visitors from other regions what F3RVA is about. Leadership training, CSAUP, fellowship, and acceleration of F3 RVA all right here in our own backyard. LFG!! Here is the link https://growruck.com/event/gte-47/

    Thanks to Oyster for coordinating Breaking Bread. His challenge for 2024, sign up for your birthday month.

    Florence will be boosting the F3 RIchmond presence on social media. Take and send him pics at AOs, 2nd F, 3rd F or other events.

    Prayers for the families dealing with the tragic car accident in Brandermill this past week.

    Thank you all for letting me and my fellow SOJ PAX lead you all on this first day of 2024. We have been given an incredible opportunity to be a part of this group. F3 means something different to everyone but I think we can all agree F3 is something that we benefit from and maybe didn’t know we needed. As we move through the next year let’s continue to give it away to others that need it.

    Everything is coming up Rosie.

  • Breaking Bread: NYE Reflection

    Spending New Year’s Eve contributing to breaking bread for individuals that need love, kindness, and support the most this holiday season was significant for me since I spent a majority of this year on the receiving end of that same kindness with a sick child. 

    2023 was a year that was nothing short of the bring you to your knees type of humility that life will serve up to you from time to time. In my case, it was when my 2 month old daughter, Liv, was diagnosed with high grade glioma brain cancer on 1/13/23. 

    Along with that diagnosis came the overwhelming support and kindness of family, friends, and strangers as we found ourselves on the receiving end of the same love, kindness, and support that was expressed this evening. At the end of the day, not having to worry about what to feed yourself (or the kids) was a relief and a huge comfort when switching between hospital and home stays.

    We lost count of the amount of meal trains and baked goods that individuals and families chose to bring to us, but what it did was instill a deep sense of appreciation and gratitude for how much impact small gestures of kindness and a warm meal can have on someone in need or enduring hardship. 

    With the year coming to a close and with it, a much healthier one year old girl, we find ourselves shifting from a place of needing support to one of giving back, paying it forward, and being the enabler of that support for others in the same way that this support was provided to us.

    I’m grateful for the opportunity to be a small part of the F3 contributions to breaking bread this year and to close out a tough year by providing others with comfort and support in the form of a warm meal. 

  • Breaking Bread: Heist and Wildcat

    Wildcat and Heist, fitness warriors with hearts as strong as their bodies, decided to bring a unique twist to their usual workout routine. Instead of doing burpees, they lifted the spirits of those less fortunate. Armed with pizzas, cookies, and salads, they marched to a respite center, ready to spread joy.

    As they arrived, the aroma of warm pizza caught the attention of the homeless individuals. Wildcat and Heist, clad in their fitness gear, began distributing the food with genuine smiles. The contrast of indulgent cookies and healthy salads offered something for everyone.

    Antoniette, initially skeptical, soon found herself drawn to the warmth radiating from Wildcat and Heist. Their kindness and genuine concern touched her heart. She joined the communal gathering, savoring a slice of pizza and engaging in uplifting conversations.

    Laughter echoed through the respite center as the fitness warriors shared stories of triumph and resilience. The act of kindness not only nourished bodies but also nurtured a sense of community. Wildcat and Heist, with their burpee-free approach, became catalysts for a collective uplift.

    As the night unfolded, everyone felt a renewed sense of hope. Antoniette, once wary, was now part of the shared joy. The fitness warriors had not only brought physical sustenance but had also created a space where everyone felt seen and valued.

    In the end, amidst the shared moments and simple pleasures, Wildcat and Heist proved that true strength lies not just in challenging workouts like burpees but in the ability to uplift others and build a community where everyone, regardless of their circumstances, can find happiness.