Tag: #SOJ

  • A Homage to Morning Wood Past

    Morning Wood has evolved over the years – you can pretty much do whatever the F you want before Rock N Roll. This morning House Party and I ditched our Rucks and brought back the traditional run. Completed the paved trail loop plus half a lap around the park. Finished just in time for Broga. Always a great time catching up with HP!

  • cobwebs, coupons, and cartwheels

    Coupons were brought for all to share during the ruck. None opted to bring Cindy or the sledge hammer for the rifle carry. Rodeo clown at one point showed us his agility with a cartwheel proving he does all his own stunts. Our best calculations showed to be about 2.6 miles. Mudslide got the only pull up in before he split for broga. We finished strong with the one last quick lap around the park just in time for the Florence Q. Great work PAX.

  • Summer Staycation

    YHC intended on Q’ing DogPile for SOJ Takeover but alas, Oyster beat me to the punch. So I did this staycation at Rock N Roll with these 20 hombres instead :

    Mosey to nearest baseball outfield and circle up

    F3 disclaimers and Mission Statement

    Warmarama : 25 SSH IC, 20 Ukrainian Soldiers IC, 15 Merkins IC, 10 Pelican Squats on each side (you had to be there to know what these are)

    Line up for indigenous run to the Latino Market then turn around and head BTTF

    Mosey into forest trail side entrance and stop at workout station

    Triple Check : Pull Ups, Lay down on your six and hold your legs up six inches off ground, Timer runs to gate and back

    Mosey out of forest trail to the bottom of the grass hill

    Front Facing crab walk up to the top of the hill

    Crawl Bear across next parking lot

    Lunges across next parking lot

    Naked Murder Bunny across next parking lot (think Murder Bunny without the cindy)

    Mosey to baseball outfield and line up in line with home plate

    6 sprints of 30 yards

    Mosey farther into the outfield and circle up

    1 min, 30 sec elbow plank

    50 Butterfly Situps IC

    Hold Legs up six inches for 40 sec

    Partner Up for Dora : 100 Merkins, 200 Squats, 300 LBC’s

    Had to cut the LBC’s portion of the Dora a little early to head BTTF

    Numbers, Names, YHC took us out

    Prayer Requests : Doublemint getting melanoma area removed on Monday; OC’s coworker has advanced melanoma. He’s only 35 and has a 1 year old baby; DTH’s FIL and YHC’s MIL have advanced lung cancer

    Announcements : Next Sat 6/22 launch of new Chester AO “The Iron Bridge” at Goyne Park 7 am – 8 am; Summer Tour ongoing

    NMMS : Great to have E.F. Hutton join us this morning and earn both a 1st F point and a 2nd F point at coffee afterwards. Everyone thoroughly enjoyed YHC’s cute pink microphone blue tooth speaker that I borrowed from my daughter as well as the copious amounts of commercials during YHC’s playlist.

  • So That’s Why It’s Called TwinTeam

    A studly mix of SOJ and Westhoe PAX checked another box on the summer tour at TwinTeam this morning. YHC had never experienced the renowned hill that gave the AO its namesake, and we certainly got our money’s worth today.

    WARMARAMA

    • Mosey loop around the school entrance and back to where we started.
    • SSH, Helicopters, Ukrainian Soldiers, Hillbillies, Suzanne Somers, Hello Dollies, etc.

    COP #1 – Quad Check

    • Stop Sign Squats, Picnic Table Decline Merkins, Garden Bench Dips, Timer runs to the painted rock and back. Four rounds.

    Indigenous people run across Robious to the bottom of Twin Team Lane. PAX in back does one burpee before taking the lead.

    COP #2 – Pass the Crabs

    • Make a large circle and hit your six.
    • Hold feet six inches off the ground while the PAX take turns crab walking clockwise to the next PAX in the circle. After passing your crabs to the next guy, resume holding feet off the ground until a full circle is completed and everyone rests.
    • Repeato – Hold Open Crunchy Frog

    COP #3 – Bernie Twins

    • Time to finally conquer the hill. Best to buddy-up for Catch Me If You Can!
    • Partner #1 Bernie Sanders up Twin Team while partner #2 executes three merkins before running to catch their partner.
    • Ouch.

    Mosey back down Twin Team to recover and then indigenous people run as before headed back across Robious to the flag.

    Numbers/Names/Announcements/Prayer Requests

    • OC – Coworker’s recent health surprises and difficult prognosis.
    • Rosie – Father-in-law’s treatment through Lymes Disease.
    • NTB – Grandfather is passing away in the coming days and the family is driving down to NC to say goodbye.

  • Your mother, lady in robe, 45 MOM respect crew.

    Today’s SOJ takeover at Mary Mumford brought forth a unique vibe with the Silver Sneakers edition. The spirit of camaraderie was alive as TYA, Saab, Oyster, 1-800, Hitchhiker, and Heist gathered for a session that combined fitness with some good laughs.

    The workout kicked off with a Warm-A-Rama around a painted America, a.k.a. ‘Murica. I first ripped through the official F3 mission statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership (I think the guys were impressed). Started with side straddle hops (of course), nice and slow Don Quixotes, dead man hang, LBCs, APDs (another TYA favorite), a few merkins, *Roscoe’s Mom stretch*, Wilson and Fudd’s wife.

    *The infamous Rosco’s mom stretch story was shared. It’s been nearly two years sir: https://backblasts.f3rva.org/2022/10/10/well-its-monday-on-the-hill-and-its-a-holiday/. Fair to say “your mom” jokes are classic and always in good spirit: https://youtu.be/l0VtX1VGyXs?si=lhFiNIbMLch6PL-x….it’s ok to come back.

    The first Circle of Pain (COP) was an easy round of 11s in the blacktop area. Squats and World War II sit-ups (build up the squats, work down the WW2s) were the exercises.

    COP2 took the challenge up a notch with a mosey to the front of Mary Mumford Elementary for triple checks. Saab, TYA, and Heist faced off against Hitchhiker, 1-800, and Oyster in a dynamic team competition of bench step-ups, bench merkins, and a runner going to the crosswalk and back.

    COP3, the final set, brought a unique twist with a Four Corners exercise, inspired by Yeehaw’s Q at First Watch. The Prostitute Style Four Corners had everyone doing five burpees to corner number two, 20 squats to corner number three for 30 LBCs, and 40 SSH at corner number four. Good mumble chatter on the origins on the “prostitute” style four corners….lead to a story of a young woman coming out in a robe at Mary a few years back and telling the Pax to cut the noise down.

    BTTF. Wrapped up with some Broga.

    Announcements:

    1. 6.24 – Wildcat’s birthday Q/pre-quarterly cancer scan workout. Come support this man (he is battling stage 4 lung cancer). See his story here: https://youtu.be/66VTFDJvCHs?si=F7MfBr5FrSTFEimt.

      I humbly request you mark your calendar’s for 6/24 and show up big time at the Alamo. This is the season of the summer tour after all.
    2. 7.4 – Convergence @ Batteau
    3. 9.21 – F3 RVA 10-year

    Prayers: Pray for all the PAX and PAX family fighting cancer. Pray that remember our responsibilities as FATHERs, that we may lead or children to be good men and women.

  • We don’t have time for 10k reps

    13 mighty Timberwolves started the day right at 5:30 am in the Deep South. Quick check for more balls, none to be found…. Time hit, basketballs in hand we were off!

    Mosey to the courts. Lined up left of the dial. Circle up for some warmerama. Then two rounds of knock out. Half time work out was the Wilt Chamberlain. 100 LBCs, run length of court and back, 100 squats, run, 100 flutters (2 count…. thank you Big Herm), run, 100 single count lunges, one last run. Then some more ball, moving to the three point line, then a free throw competition. Back to the flag, filled the last 30 seconds with 2 burpees.

    numbers, names, announcements , YHC took us out.

    announcements:

    • Looking for a DJ to donate their services for a F3 daddy daughter dance happening Saturday November 2nd 7-9. Contact Rudy or Meatball if you can assist.
    • convergence July 4th at Forest Hill Park

    NMM

    great time shooting some hoops this morning fellas! Make it a great day.

  • Who’s coming in hot today

    2 Davillians met YHC in the parking lot to begin a Manndate beatdown. The locals let me know that there is a tendency for some regulars to come in hot and just as we began the warmup Bulkhead rolled in. Apparently Corned Beef gave a tentative HC but didn’t join the fun.

    After a brief warm up where a lack of big arm circles threw off the rhythm of the PAX we got back on track in the bus loop. Lightpole Beast – 6 exercises at each lightpole – drop the bell at the 3rd, run to the 4th and return to complete the beast – Halos, Swings, Rows, Squats, High Pulls, Around the World. Couple rounds of a quad-check with flutters, cleans, lunges and a runner. Close out with some curls, triceps, and Mr. Holland’s 8-count total body movement.

    Great to get out to the North side of town and catch up with a few of the Daville stalwarts. This was not the epic beatdown Mr. Holland anticipated stepping out of the car. Between the late nights, long drives, and an aging body, YHC appreciates the occasional basic beatdown accompanied with better chatter. Those that were there got a hint of what may be in store for DaPile, bring the numbers out Saturday and you’ll get some solid work in.

    Thanks for letting me lead. The SOJ takeover rolls on.

  • SOJ Takeover: First Watch Edition

    First Watch has always been one of my favorite spots in Richmond, so when SOJ Takeover was proposed, it was my first choice. Excellent dudes and always a good time with plenty of banter and 2nd F after a beat down. 

    Five men answered the 5a call this morning. Here’s what went down:

    Mosey to Parking Lot

    Warm up — Parking Lot

    • Few laps around the parking lot 
    • Circle up
      • Side Straddle hop — 20x
      • Dead Man Hang — C/L/R
      • On your six,
        • Leg out L/R
        • Roscoe’s mom L/R
        • Pull leg to chest L/R

    Thing 1 — 11s @ Far End of Parking Lot

    • Hand Release Merkins
    • Jump Squats
    • Run width of parking lot

    Thing 2 – Four Corners, Stacked

    • 10x Burpees
    • 20x Carolina Dry Docks
    • 30x LBCs
    • 40x Squats

    Thing 3 — DORA

    • American Hammers 100x
    • Heels to Heaven 200x
    • LBCs 300x
    • Timer Lunges across parking lot
      • 5x merkins
      • Bernie back

    COT

    • 10 Year Convergence & Pediatric Cancer Awareness Fundraiser
    • Prayer Requests
      • All those battling cancer or have friends/family impacted by cancer 

  • I’m Mr. Brightside! (1yr Anniversary)

    One year ago, YHC showed up to NoToll as an FNG for a Mudslide beatdown on the summer tour. It was an honor to lead the 17 PAX today to celebrate an F3 trip around the sun! According to the future FNG running laps by himself around the NoToll fields, this is what went down:

    Warmarama – Basketball Court

    • Welcome, disclaimers, mission statement.
    • SSH, Ukrainian Soldiers, Imperial Squat Walkers, Jazzercise, APDs, Flutter Kicks, Merkins

    COP #1 – Coupon Dora

    • Partner up and grab an extra-heavy coupon YHC neatly staged during morning Broga (until it was time for the shavasana).
    • 100 Squats / 200 SSHs / 300 Flutter Kicks – Timer carries the coupon the length of the court and back.

    Coupon carry to the dumpsters for storage and future pain. Mosey to the soccer pavilion for the main event!

    COP #2 – “I’m Mr. Brightside” Challenge

    • YHC teased in the pre-blast that a donation to Team Brightside would be made on behalf of the PAX. Here was our challenge:
    • 20min AMRAP – One Round = $1 to Team Brightside on your behalf!
      • 2 Burpees
      • 4 Groiners
      • 8 Merkins
      • 16 SSH
      • 8 Merkins
      • 4 Groiners
      • 2 Burpees
      • Lap Around the Soccer Field
    • It was awesome to see these HIMs push themselves for a great cause! It was all gas, no brakes for 20 minutes before finishing the final round with a run back to the flag.

    Numberama/Namerama/Accounting/Announcements/Prayer Requests

    • 8 Rounds: Heist, Dr. Try Hard, Dealer, NTB = $32
    • 7 Rounds: Rudy, Rodeo Clown, Bromance, Boberry = $28
    • 6 Rounds: Warby, Honeymoon, McRib = $18
    • 5 Rounds: Mr. Roper, Doner Kebab, Speedo = $15
    • 4 Rounds: House Party = $4
    • 3 Rounds: Bone Thugs = $3
    • TOTAL= $100 + NTB Family Match = $200 to Team Brightside!!!

    NMS: It is truly an honor to lead today and YHC is incredibly grateful for the men of F3RVA who have pushed me to be a better husband, father, and leader over this past year. The PAX has encouraged me in numerous workouts, challenged my spiritual development within the shield lock, carried my burdens through the long night of GTE, and rallied around my family in comfort through the loss of an unborn child. We are the cure for the male loneliness epidemic in our country and I am excited for many more years to come!

  • Fancy Boy Kettlebellers

    A clan of 7 kettle bell fancy boys took to the grounds of Old Hundred elementary for today’s version of SOJ Takeover. The 35 minute drive was well worth it for YHC – I loved putting the smack down on a willing group of PAX. Eddie Vedder sang along to the following…

    • Warmarama: Mosey, various IC reps and stretches
    • Plank: F3 Credo, Mission, Name the Pax – Renegade rows for a missed answer
    • COP 1 – Rifle Carry Walk
      • All Rifle Carry – when YHC Drops (IC)
        • 10 KB Swings
        • 10 Curls
        • 10 Front Squats
    • COP 2 – Triple Check
      • Partner 1 (Timer) – Bear Crawl/KB Pull Thru 20 Yards and back
      • Partner 2 – Curb Merkin-Row Pull Throughs
      • Partner 3 – KB Deadlifts
    • COP 3 – KB DORA
      • Partner 1 – Farmer’s Walk 30 Yards and back (1 arm shrugging, swap each way)
        • Hand on the hip – i.e ‘fancy boy’ walk to the curb
      • Partner 2
        • 100 Front Raises
        • 100 Curls
        • 100 KB Big Boy Sit-ups (Feet on Curb)
    • COP 4 – Complex Movements
      • Do the reps – then 100m run – repeat b/w each Xo
      • 20 EA – 1 Armed Snatch (per side)
      • 20 EA – Turkish Getups (Per side)
      • 20 EA – KB Swing – Clean – Push Press

    Names, Numbers, announcments

    • 6/22 Iron Bridge
    • 2nd F at Firehouse Subs
    • Snuff Schmitt’s G** hang out
    • SOJ Takeover
    • Summer tour

    Honor to lead today. Props to Cookie for clanking around like a boss with his cheese slicer of a weight. Woodsman and blue moon also repping out with some excellent form. Thanks for allowing me to Q today! SYITG.

    -State Farm