Tag: #SOJ

  • Why don’t Pullups have a cool F3 name?

    You know how you kind of feel weak doing pull-ups? Well we decided to add our weight vests/rucks to the 5am pull-up session… #humbled. 3 HIM’s worked on their 2 rep max for weighted pull-ups with the following circuit. Note – we could not figure out why the Lexicon hasn’t coined something neat for pull-ups… we have Merkins, why not Perkins? I dunno…

    • 5 minute warm-up
    • EMOM – 5 sets
      • 3 perfect pull-ups
      • Plank Position rest
    • V-legged pull-ups (Legs straight in a V perpendicular to body while you pull-up)
      • 10 rotating sets, 1 rep each time
    • Assisted Pull-ups
      • 5 sets, 6 reps each
      • The partner assist really helped us add some reps as our back and bis were failing
    • Burnout/Finisher
      • Burpee into Jump Pull-up
      • 15 Reps

    Props to Big Rig for motivating YHC and Posh to do this Morning Wood most weeks. I think we’re getting stronger? LFGO!

    -State Farm

  • Heist’s last year of h8.

    Wooweeeee! LFG! What a day guys! Thanks everyone for coming and helping start out my last year of hate out right!

    Mosey to the Basketball court. 1985 playlist blaring. 

    F3 Speech/Disclaimers. Warmorama: 39 SSH, 15 CHS, deadman hang (C/L/R), 20 LBCs, 20 Susan Summer (L/R), 15x flutters, 15x APD, 10x Merkins, Wilson’s wife and then “push into Fudd’s wife.” That was akward…

    COP 1: Quick set of 11s on the court with LBCs and squats. Theme song may have been this. 

    COP 2: Mosey towards the fields, but a little pit stop on the bridge for descending/rotating sets of incline/decline merkins. 10/9/8/7, etc. 

    COP 3: Beast (entire field). Switched to some better 80s hairband music, including this gem. Exercises were: 

    1. LBCs
    2. Merkins
    3. SSH 
    4. Ball dippers
    5. Arm circles
    6. Last but not beast (ha) burpees

    Indian run back to the flag (not many ran up front, but it was just to kill time anyway). 

    COP 4: Quick eye of the storm. 1 burpee in middle. 10 reps in each corner doing SSH, drydocks, merkins and something else (I forgot). 

    Stretched for a few minutes to a little Journey. BTW, the song faded out right at 6:15, I was so proud (*pats self on back*)

    Announcements:

    1. DTH wants you to come out and get sloppy with some GTE training tomorrow led by Machismo.
    2. Heist wants you to sign up for the GTE #47 event.
    3. Oyster – Sign up for breaking bread (it’s on the Q sheet). It’s easy. Breaking Bread supports medical respite here in Richmond.
    4. Oyster’s not paying for lunch, but come join us this Friday at Rusty Taco in Westchester.

    Prayers:

    1. Pray for DTH’s father-in-law who has lung cancer
    2. Pray for Handshake’s relative, Charlotte (9-years old), who has bone cancner
    3. Pray for NTB and his wife as they hope to welcome a new child into the world
    4. Pray for our brother Wildcat, he is living with Stage IV lung cancer. He has his quarterly scans today to check on the prognosis. Special prayers as his wife is also pregnant with #3.
    5. Pray for our brother Benny. For those that don’t remember, Benny came out strong last spring, but has fallen out of the Gloom on account of his new work schedule. His wife recently lost a child…he lost his mother a few weeks ago as well.
    6. Pray for healing for Rosie’s knee. I didn’t do it! Seriously though, Rosie jacked up his knee at Dog Pile in sort of a freak accident during a triple check at dog pile (stepped on his shoe lace and twisted his knee). He goes to orthopedic specialist today for an opinion. Let’s hope nothing serious, so he can get back out in the gloom soon.

    YHC took us out in prayer.

    Last thoughts: Many many thanks for coming out today. All the birthday love was great and I enjoyed having some fun!

    P.S.: 1985 was a remarkable year with many interesting events and cultural moments. Here are some fun facts from 1985:

    1. Live Aid Concerts: One of the most significant music events in history, the Live Aid concerts, were held in July 1985. These simultaneous concerts in London and Philadelphia raised funds for famine relief in Ethiopia and featured performances by some of the biggest names in music, including Queen, U2, and Madonna.
    2. The Debut of Classic Movies: 1985 saw the release of several iconic films, including “Back to the Future,” “The Breakfast Club,” and “The Goonies.” These movies have become cultural touchstones and continue to be beloved by audiences around the world.
    3. New Coke: In a controversial move, Coca-Cola introduced New Coke in April 1985, changing the formula of its flagship soda. The public reaction was overwhelmingly negative, leading the company to bring back the original formula as “Coca-Cola Classic” just three months later.
    4. The Discovery of the Titanic Wreckage: The wreck of the RMS Titanic, which sank in 1912, was finally discovered in September 1985 at the bottom of the North Atlantic Ocean by a joint American-French expedition led by Robert Ballard.
    5. Super Mario Bros. Released: Nintendo released the iconic video game “Super Mario Bros.” in September 1985, featuring the plumber brothers, Mario and Luigi. This game became one of the best-selling video games of all time and a cornerstone of video game culture.
    6. Windows 1.0: Microsoft released its first version of Windows, Windows 1.0, in November 1985. This graphical user interface marked the beginning of Microsoft’s dominance in the personal computer operating system market.

  • Speed Humpers

    15 beast (including 1 FNG) showed up this morning to start off the week right.

    Warmarama- Slow mozey followed by SSH, Arm Circles, dead man hang, merkins, lbcs, stretching

    The THANG

    11’s Run one side of the parking lot to the other and exercises were incline merkins and Squats

    Off to the tennis CAGE for some pain – Increasing exercises by 5 starting with a bear crawl across the tennis courts in between each one with 5 burpees , 10 freddie’s, 15 monkey humpers, 20 squats, 25 plank jacks…pax loved it so much we brought the exercises back off in the same order while lunging in between exercises

    indigenous laps around the court while last runner did 5 merkins ( 2 rounds)

    YHC was looking through the exicon and found ” speed humpers” on sunday and thought this would be the perfect spot for some laughs on a monday morning. 1 minute timer … as many money humpers as possible

    Triple check – Decline merkins, plank and runner to the dumpster

    closed it out with some stretching….

    Welcome to Jumper . great job today!

    ANNOUNCEMENTS- HEIST BDAY Q @ NO TOLL TOMORROW, Oyster lunch friday , dont forget about breaking bread

    Prayers for Wildcat this week as he has his scans and also Handshake’s relative Charlotte and her family and she fights cancer

  • Monsoon Ruck

    Six SOJ studmuffins donned their rucks and embraced the soaking suck as they put in a full hour of Rockwood speed-rucking. Two stops were made to first exhaust the quads with ruck squats, then later Mudslide led the PAX working the upper body through a variety of ruck-holding reps. TClaps to these HIM’s not only embracing the monsoon ruck but then going on to conquer the flesh with a truly challenging Florence beatdown. Getting stronger TOGETHER! ~DTH

  • Timberwolf and the stars

    Well one thing I know my memory is good(I remembered everyone who came out). An even 12 came out for one of my classic weekday sessions. A little mosey to behind the school(I like the openness and amount of lighting), started out with a WARMARAMMA (SSH, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Cherry Pickers, Merkins, LBCS( a little stretch knee to chest or if flexible the shoulder). I decided then ok let’s get the juices and blood flowing with running the lines(forward and bernie back). After completing nearly 3/4 of the lines, heading over to the curb to start the first triple check

    First triple check: toe taps, scrunchy frogs, run to the other side and back. Once completed, a little break then mosey over to the tennis court for a four corners.

    Four corners: 10 Hand released Merkins, 20 plank jacks, 30 2-count flutters, 40 jump squats. After that, the track is right there so let’s use it

    Indigenous run(2 laps): 5 Merkins then run up to the front. The reason for 2 laps is so everyone gets at least one good sprint in.

    Another triple check: tricep dips, step ups, run across the field at the other side(1 Navy seal burpee). You would think that burpee is easy but it isn’t. Do we do them a lot(no) but do 5-10 of those you will see the conditioning needed. After that decided we were not quite done with the track so a 50 meter bear crawl/Carolina Dry Docks combo to give it one last hoorah.

    Time for one last thing: a 2 part right in front of a worker(had to surprise him). People’s chair with pole smokers. A little stroll to the flag and we finished. Count outs, names, announcements and prayer led by YHC to finish it all

    Welcome Sniper(Downrange from Chattanooga) came out this morning he seemed to enjoy things I am sure yet somehow I get where we have a FNG or someone Downrange no doubt they remember F3 RVA after a session here. Give props to State Farm for wearing a ruck for the entire workout(give him a little love make sure he’s still alive and his 2.0 is not straightening body parts.

    As you see, I can’t make it out to as many seasons as before(the weekend is fine but weekdays is different). If you see me during the week, when I get home from Amazon I take the equivalent of a nap, come out then go back home sleep more. How I can wake up, come out do that it’s not easy, yet when I commit I honor it. Far as GROWRUCK, I am not sure yet waiting on a couple of things to play out date wise before I can finalize everything. Race wise this year, it’s a struggle cause I am limited and ones I would like to do are far way(4 hours) no thanks. I have this idea it probably won’t be till summer or fall but a 5k or longer workout where you do carries, other exercises that will challenge all. The 2 spots Rock and Roll and Dogpile(I could really go 10k there). If anyone has an interest, let me know the only things will be gear and after event things(food drink etc). Have a good one see you Saturday


  • Heavyweights

    5 SOJ HIM’s rucked a few miles of Huguenot Flatwater this morning, all wearing more weight than they’re used to. Slightly slower pace/mile, but sufficiently challenging and excellent conversation. Also, a big WELCOME BACK to our brother XO, an ex-Navy guy who makes heavyweight rucking look easy. SYITG fellas, DTH

  • Trimming the Fat

    14 PAX completed this morning’s beach season abb burner, including two FNG’s and a brother from down range. Here’s the Thang:

    WARMERAMA: 

    • Mosey onto the BBall court & circle up
    • Welcome & Disclaimer
    • Variable IC Reps and a Perimeter mosey
    • Mosey out to the plush Field #1

    SIX PACK OF DIAMONDS:

    • Reps completed at each corner of half the soccer field, with x6 Rounds completed
    • x6 WWII
    • x12 DTH’s
    • x18 Am Hammers (2-ct)
    • x18 LBC’s 
    • x12 Dr.W’s
    • x6 Kimchi Twists

    BUDDY COUNT-DOWN:

    • Partner up to complete reps from 5 down to 1, with sets separated by a run between sides
    • x5 Buddy WWII’s, Run, x5 PLT’s each, Run back
    • x4, run, x4 each, run
    • ETC

    BTTF for COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  In the words of our Australian-born Irishman FNG, nicknamed DANNY BOY, “Twas a grand time!” Heavy on the abbs and light on the back and shoulders is what the good Doctor prescribed for himself after one too many recent rucks with coupons. Well done NTB headlocking Danny Boy into the fold, and also TClaps to DEALER for bringing out FNG #2 nicknamed BROMANCE. Seriously, ya’ll should have heard the love sonnet delivered by Dealer describing their lifetime of closer than blood brotherhood. Finally, also want to give a shout-out to SNIPER, posting from downrange for a few days – waaaayyy too cool of a nickname, but YHC got the impression he could easily kill you if you insulted him, so welcome SNIPER! He’ll be at SOT tomorrow and TIMBERWOLF Thursday. As always gentlemen, it gives me great joy to lead you into the harder things – appreciate ya’ll showing up! 💪❤️👊 ~DTH

    Announcements (SEE SLACK!)

    Prayer Requests:

    • Family and friends with cancer and other difficulties – prayers for healing and for the Lord to lead us in serving them in their time of need

  • Credit where Credit is due

    4 swift of feet joined YHC for some off the books elevation change on the best hills SOJ has to offer. Since we made it official with a COT, I should give the PAX their deserved data points. I don’t want Heist or Swoop to miss out since they are near the top of the leaderboard. YHC and Doozy rolled around Tarrington for a bit before Yeehaw, Swoop and Heist joined us for a trip to check on Gumbo’s old house followed by a venture up Twin Team. 5 miles, EHing some ruckers, and a coffeeteria (with another EH) we all were stronger in the end.

    Thanks for letting me lead you up the hills – it’s not easy but since when do we do what’s easy.

  • Fast-N-Hard

    Nine speed-ruck studs looped Rockwood a few times this morning, stopping a couple times for variable squats, and also completed 50 yards of Polar Bears up a hill. GTE training continues – some will be ready when the day comes. Keep posting fellas! 💪🫵🔥~DTH

  • Crazy M’fers out there training

    After the ruck this morning, I did not have much time for the transition to the workout. Luckily my warped mind had things where I was able to go from one to another. 15 of us asked “Mudslide, what do you have for us today”? Let’s find out….

    Started out with the warm up(SSH, Arm Circles, Don Quixotes, Copperhead Squats, Merkins, LBCs, Freddie Mercury) a little lower body stretch then time to take off. I brought a couple of sandbags with us knowing that I will probably use them later.

    First stop: mini Dora(25/side reverse crunches, 50 jump squats, 75/side flutters). The thing you want to see if you can hold your arms in an L shape while doing them, core is in good shape

    Next up: triple check(spot where Posh did not know it was there): Step ups, tricep dips and a run down the steps or side hill, to the big tree and back up.

    A little run out the pavilion, over to the grass hill for another triple check: bear crawl up, if a sand bag or wood was available pick it up, take it back off not bear crawl back. This I shorted the gear plus three pieces really the one I found was probably the lightest. I will do this again but bring an extra sand bag or a bucket full of tiny rocks for more gear

    Getting near the end, classic Dora(100 Merkins, 200 LBCs, 300 squats). I am sure we made a little impression on the parents and kids that arrived for baseball seeing us going DAMN!!!

    One final thing: a little prison burpee workout start 1 minute 1 burpee/10 SSH. The SSH number stayed the same, burpee reps increase(we got to 5, a final 10 burpee blitz) back to the flag for numbers, names and prayer led by YHC to finish

    2 hour ruck session tomorrow 6-8 steering at the Forest Hill Park stone house. Grow Ruck weekend 5/3-5/5, a big sign at the front of the park the Latin market will start 4/6 so we have a few weeks then we need to park on the other side. One year anniversary the Alamo 3/18. Welcome GoDaddy and Captain Insano to the group came out hung in there for the full 60

    Sorry I can’t get out there much as I used to before. It is a little tough with the schedule plus trying to rest after that get up, train and go back home to sleep more. Some nights it’s insane and I am mentally fried. I still get anywhere from 7 to some nights 10 or a little less miles of movement so do not think I am slacking in anyway. Oh, final thing I did get a new smartwatch(Garmin Instinct 2x Solar). So far with everything very happy the stats and data I get is eyes opening. See you next time out