Tag: #SOJ

  • Lovin’ on the Shaved Log

    With GTE#47 close to 3 weeks away 9 HIM’s beat the fartsack to wrap their arms around a shaved log and get a little better prepared for the unexpected. Here’s what we did:

    • 0530 Kickoff from The Forge location
    • Down Love Hill, Lunge a Bit, Bear Crawl one of Mt Chaplain’s hills, Ruck back up
    • Embark into the Hood to DTH’s house we go
    • Discover large shaved log and shoulder it out to the back yard
    • Brief review of log carry methodology and safety
    • Shoulder log for an uncomfortable loop around the property, trading places as needed
    • Leave the log and move out for 30+ min left of rucking
    • Hit the BIG hill on Stratford a couple times up/down, then complete two hilly neighborhood loops before heading back to Huguenot SH
    • Similar to the start – down Love Hill, Lunge a bit, BC up part of Mt Chaplain
    • Stop for some Mary – rucks off, in hands, for x15 Sit&Press OYO
    • Shoulder carry rucks in small loop BTTF
    • BTTF for COT (#9, Names, Announcements, Prayer)

  • What do we call this?

    3 of F3’s hardest working men got out to do some extra, extra credit. 5am rolled around and we hit the mean streets of North Chesterfield. Big Rig gave Swoop, and State Farm a tour of the neighborhood. We ran down Courthouse to the Providence Hood, YHC’s digs, and the elementary school. Great conversation as this was just the first leg of an epic triple. 3 Big Data Points were scored for each of these HIMs! Pretty awesome start to a great morning! We’re doing the hard things and laying bricks of preparedness. We emptied our tanks, but filled our cups!

    Can’t wait to do it again!

    Also need to come up with a new name for the Pre Ruck Run. State Farm suggested Premature Run?

  • Big Rig Dropped The Ball

    16 Highly Impactful Men made it out on a chilly morning at Rockwood Park. Many of whom, had just finished the morning wood Ruck. 3 of whom, had gotten a 4.5 mile run in Pre Ruck. All trying to get 1% better and getting the day started right.

    Mosey run from the furthest parking lot to the lot closest to the dog park. We would circle up near handicapped spots for the warmarama.

    SSH

    Ukrainian Soldiers

    Imperial Walkers

    Helicopters

    LBCs

    Boat hold w arm circles

    Mosey back past the flag and on to the exercise station in the woods for a triple check.

    Timer runs to the gate at the start of the trail and back while other PAX perform Merkins and Pull ups.

    Now that we got some pull ups in ,we moseyed back to the bottom of the hill before the parking lot, for another triple check.

    Timer Bernies up the hill and runs down and other PAX perform Squats and LBCs.

    Not long after we started this, YHC realized he didn’t have numbers for a triple check all this time. YHC can’t count and Hardywood said he would not be having me do his taxes this year.

    Next we crab walk up the hill and invoke some flashbacks on Mudslide from December.

    Catch me if you can, Hardest Mile style! Well it would be more like a Hardest Half.

    Partner up and one PAX does Walking Lunges and the other does 10 Merkins then chases the other until both reach the huge power line tower.

    Next would be 20 LBCs and Broad Jump Burpees to the next parking lot.

    Quick lap to the dog park entrance and to the start of the parking lot.

    Next up is 25 Flutter kicks and Bear crawl to the sign between the lots.

    Then 10 Merkins and Broad Jump Burpees to the huge power line tower.

    Finally, Bear crawl and some exercise that YHC can’t remember, back to the flag, and remember to avoid getting run over by a vehicle. That would be all for the Hardest Mile, but there was still time left on the clock.

    PAX would do a progressive run around the parking lots at 25, 50, 75, 100% speed with the final segment stretching all the way from the concession stand to the end of the last parking lot where it turns into the gravel road.

    Finish up with 6 minutes of Mary

    exercises performed in cadence

    Heels to Heaven

    Bicycles forward and reverse

    Big Rigs (Alternating straight legged LBCs)

    WW2s until the clock runs out

    Names and Numbers

    Announcements

    Here’s where YHC dropped the ball. This was Florence’s 100th post at Rocknroll! The AO that he created! Where he EHd YHC to come out and birthed YHC and many others into F3. Several told you this AO wouldn’t work, but that couldn’t have been more wrong.

    I guess the Q energy got the best of me and I completely forgot to make this announcement during the Q.

    Rodeo Clown has a fundraiser going on for Make A Wish Foundation and is only 1000$ away from their goal. Look for a link to make a donation.

    Prayers for those that need healing. Rosie’s knee. Wildcat, Florence’s MIL, DTH’s Dad, Machismo’s friend’s cancer. Also prayers for ChaCha’s daughter Elizabeth who’s expecting ChaCh’s first grandchild next month.

    Props to Rosie who made it out and Rucked for 2 hours and got a few minutes of Mary.

    Also to all those who Rucked. And to Swoop and State Farm who completed the Triple Decker Challenge with YHC. Run, Ruck, Rocknroll.

    Make sure to get out to Rocknroll in the next few weeks. There’s a Latino Market that has some great coffee, empanadas, and many other treats!

    Thanks to all PAX out there, pushing each other to get out there, do the hard things!

  • 9 share the Hoebag

    The Growruck gang converged for another Rock&Ruck CSAUP with Sandy making an even 10 heavy weights for gloom glory. The PAX started with a wide loop detour around the AO to observe the Latina Market getting set up (oh goody, they’ve got a coffee truck!). Sandy was passed around the PAX like the good little hoebag she is, and there were a couple stops to stretch. Halfway through our time, the PAX were directed to remove their rucks and carry them in some other manner – baby cradle, over head, single shoulder, etc. Carrying both Sandy and an untethered ruck proved a formidable 100+ pound challenge. Photo shoot completed with single file rucks overhead. For the last half perimeter, State Farm suggested we restore rucks to our backs and army shuffle run to the end. Awesome challenge, enjoyable chatter, and decent warmup for the Big Rig slaughter fest to come. Welcome aboard to RODEO CLOWN who’s now registered for GYE#47, and MELVILLE is one step closer to registration! Love being with you guys! Yours, DTH

  • Back to Back… Welcome the bands

    After yesterday, then working last night my legs and knees wetter hating life a little. After a little sleep, once we started warming up things turned for the better plus the changed to ok no problem we got this. An even dozen ventured out to get ready for my first time at Satan’s Hill in 2024.

    A WARMARAMMA: SSHs, Cherry Pickers, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Merkins, LBCs, Alabama Prom Dates we grabbed our band for some extra leg stretching to the side and across(that felt good). After that it was time for the main part.

    Started out a triple check with what the guys at Twin Team were doing today. Hand released Merkins, Butterfly situps, run to the curb on the other side and back. Once that was completed, time for the bands. First thing was 2 rounds of toe taps band around the waist. The first round was simply getting used to it, warming up. The second round was to go one on one see who could do the most in that one minute. Those who lost: a small 5 burpee penalty then into the next part.

    The next part was simple: Bernies for one minute(it did not matter you went left or right keep it going). After that torch the legs and cardio more with broad jumps(with the band) I will tell you that it starts to take someone down when you are trying to go far and you can’t(plus Heist was having a slight pants issue). Were we done, not even close. The 3 directional dashes that as you want to go then come back the legs and hips are screaming plus the heart rate is thru the roof. There was one final thing: up Satan’s Hill: go halfway them turn and bernie the rest of the way up. Overtime yes, back to the flag

    Numbers, names(welcome Rob(Hacky Sack) to the group FNGs back to back days and they are still alive). Announcements, Taziki’s wife will be home today and always show love for Wildcat(special delivery upcoming), prayer led by YHC to take us out

    Check Slack a lot of things upcoming plus there’s a VQ tomorrow at Dogpile (Fergie) the usual activity at RNR(reminder to park around the back part we will be meeting there till November). Have a good one see you next time

  • A Dozen Flowers for our AO’s 5 Year Anniversary

    The most beautiful 12 roses an AO could possibly ask for showed up as a fragrant fifth anniversary gift. The AO reciprocated with a lovely walk down memory lane as DTH re-created the very first Forge sweat fest from April 4th 2019. Here’s how you properly feed a bouquet:

    The THANG: 

    WARMERAMA: 

    • Mosey a few lot laps with variable movements then circle up
    • Welcome & Disclaimer
    • x5 Burpees – Happy 5th Anniversary!
    • SSH x10 IC
    • DQ’s x10 IC
    • Ball Dippers x10 IC
    • No Cheat Merkins x10 IC
    • Freddie M’s x20 IC
    • DR. W’s x10 IC

    COP #1:

    • Mosey down to the handicap rails
    • x5 Burpees – Happy 5th Anniversary!
    • Partner up for x3 rounds of x10 Jerkins & x10 CliffHanger Merkins

    COP #2:

    • Indigenous Peoples Mosey to the cul-de-sac, last man Karaoke’s to the front 
    • x5 Burpees – Happy 5th Anniversary!
    • Circle up in Elbow Plank and review the F3 Mission, Credo, and Core Principles …about 30 mericans awarded for failure to recite properly…
    • Sweat Angels x15 IC
    • Crab Cakes x15 IC
    • Partner up to complete x3 sets of: x15 PLT’s & x10 Squerkins each

    NEED AN EASY WAY TO REMEMBER THE 5 CORE PRINCIPLES? Just remember the FORGE!

    • FREE
    • OPEN TO ALL MEN
    • RAIN OR SHINE
    • GUYS ROTATE THE Q
    • ENDS IN A COT

    COP #3:

    • RUN (not mosey) the straightaway, then Bernie up to Mount Chaplain
    • x5 Burpees – Happy 5th Anniversary!
    • Partner up for a DORA
    • x100 Merkins, x200 Squats, x300 LBC’s
    • Moving partner Bear Crawls up the hill, then runs back down to switch

    BTTF:

    • RUN (not mosey) BTTF
    • 1 minutes of High & Low Flutters
    • x5 Burpees – Happy 5th Anniversary!

    COT:

    • Counterama #12
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:  Apart from YHC, today’s Forge Anniversary party hosted an entirely different dozen than 5 years ago – amazing how many PAX have enjoyed the Forge over the last 5 years! Lots of positive commentary about the rapid fire pain fest, and a few raised eyebrows bringing back the Squerkins. YHC is extremely thankful to such an amazing band of brothers that regularly attend and help lead the Forge. Let’s keep the momentum going to grow SOJ! Yours, DTH

    Announcements (SEE SLACK!)

    • TwinTeam tomorrow with PFT training
    • FERGIE has his VQ at Dogpile Sat 0600
    • Next Ruck opportunity will be 6am at Rockwood prior to a Big Rig Beatdown
    • TUE 4/9 NTB Ruck-friendly Q
    • TIE 4/9 SOJ Town Hall – 8pm at Cap Ale off Midlothian – bring your ideas/concerns/updates
    • RUDY has hosted VQ 4/25 at Timberwolf, and we’re actively recruiting to get EVERY AO doing a VQ that week! 

    Prayer Requests:

    • Warby with a new eye diagnosis

  • Amazon, Nap, Train, Sleep….

    A good group of 9 came out to the first of back to backs for yours truly. I did not plan it that way but as I will state: If I sign up to lead a Q, no matter how busy, how much I’m worn out the night before I come out and honor my commitment. 530am struck, lets go over all we did:

    A little mosey to behind the school for the WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs with a little stretch to help the muscles especially hips and back get ready. Onto the first part: BLIMP(Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks). The first light pole started with 5 burpees, adding another exercise on top till we reached the P. After P, a moment then we reversed it all the way back down to 5 burpees

    Light pole alley next: last time I shorted one not this time. 45 Carolina Dry Docks, 40 jump squats, 35 2-count flutter kicks, 30 bird dogs(also known as dancing bear), 25 2-count ball dippers, 20 LBCs, 15 hand release Merkins, 10 deep squats(go as low as you can), 5WW2 we finished in overtime back to the flag

    Numbers, names (welcome Chris(Freud) to the group brought out by Wildcat yes he survived a Mudslide Q. Prayers to Taziki’s wife recovering from colon surgery, Florence had his latest interview for the Richmond Police (maybe one day he can say “respect my authoritah”. Prayer led by YHC to close it out

    Still have time to register for the GROWRUCK in May, those who come out to RNR starting this Saturday till November we will meet in the back area look for the flag and our vehicles. They are having a Latino Market perhaps they see us, we can recruit a few new people and sample some good food. Well time for me to get more sleep, go lay down for a while but if you’re at Satan’s Hill tomorrow be ready

  • Huge Logs

    Nine GTE brothers converged for a short OTB ruck and to do some experimental hefting of new logs. We brought Sandy and passed her solid 60 pounds around the PAX while rucking a big neighborhood loop. The PAX ended up in the woods behind Casa de DTH to discover a freshly felled dead pine tree with 16’ and 19’ trunk segments waiting for a ride. The PAX shouldered the 16’ segment and carefully maneuvered her out of the woods into the back yard. The PAX were ordered tallest to shortest and each PAX had 1-2 guys to rotate with, leaving 5-6 guys shouldering the log. It was manageable, but some good lessons learned just taking the log for a walk around the property. The PAX then made an effort with the heavier 19’ log but didn’t get it fully off the ground. The plan is to chainsaw off the bottom 5’ to see whether 14’ of this thicker piece of trunk might serve as our 2nd GTE log option. TCLAPS to my brothers showing up to help assess the log situation. We’ll do this again real soon. Yours, DTH

  • Spring…. About time no rain

    Well, after the deluge of rain over the past month(year really) we finally get a Saturday that felt like spring. Over the past few years though, the weather is still up and down and it will be till late April so be ready. A hard working group of 13 came out to brave another Mudslide attack(as the parents of baseball players arrived cause it’s that time again wondering what are they doing). Let’s break it all down…..

    Started with the WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Copperhead Squats, Merkins, LBCs, ending with a knee to shoulder stretch, followed by a butterfly one) it was time to take off

    First part: Lindseys (2 exercises totaling 40 reps) one decreases the reps, one increases. The exercises were Carolina Dry Docks and double count mountain climbers. A twist to this and you will see on the added map is we went middle, foul pole, back to the middle, the other foul pole etc so added running. It helps being on the grass takes the pressure off the wrists.

    Next up… Triple check(donkey kicks, Bulgarian split squat, run down circle the bleacher and back). Donkey kicks are no joke, they will smoke you one day will master it

    You know of the Dora, today it was Killer Dora(1000 reps). 200 Merkins, 200 squats, 200 LBCS, 400 Single Count Toe Taps. No doubt not only physical, but mental.

    Still time left, 4 corners prostitute style: 20 plank jacks, 30 jump squats, 40 SSHs, the 10 was Navy Seal Burpee but the twist was you had a partner so each of you did 5(after each rep, keep moving in place ready to go again).

    Back to the flag final minute off planks on the firearms with a hip twist, time hit and we were done. Numbers, Names announcements and prayer led by YHC to close it out.

    Last week of meeting at the usual spot till November. A Latino Market will start next week so we will be around back(look for the cars and flag). If they see us, perhaps some tasty treats to fuel up afterwards. Prayers for Florence’s mother in law, Wildcat(sounds like another good scan recently), DTH’s friend who is detoxing. See Slack for updates this week with DTH plus something upcoming with Big Rig. It was one of those rare times what I envisioned and how it played out worked. There should be a warning: if your are new to F3, your first time is one of my workouts (be ready). See you later

  • Sandy pushin us over 100

    8 gloom warriors took to the Rockwood trails for a 1 hour ruck training opportunity – today’s challenge were two sandbags, one 50 pounds, the other 60 pounds, which were passed between the PAX every 100-200 yards. For those of us already carrying 50+ pound rucks, we definitely went slower than usual also hefting the Sandies. McRib found us toward the end having enjoyed the surprise blessing of prayerful solitude. I appreciate this perspective – while he could have been disappointed to be unable to find the PAX for most of the hour, he instead embraced the opportunity as a blessing to get some quiet time with the Lord. If we look at life, no matter the hardships or frustrations, Jesus always provides a silver lining – we just have to maintain a Kingdom perspective to perceive it. As always, appreciate your company and conversation brothers. Yours, DTH

    #SOJ 💪 !!WHUA WHUA!! 🔥