Tag: #SOJ

  • Small setup before Broga

    Others went for a ruck, I then a little later Posh did a kettlebell complex 4 different exercises: presses, rows, goblet squats, and swings. Starting at 10…. Competing each round then a small lap run back, then to 9 etc. The idea: work on the benefits plus get the exercises correct: Each one from what I was doing before to now making a change for the true benefit. Example swings can be something where you just do a certain number to cranking up the reps and be a true cardio killer.

  • Billy Madison – Flex Friday @ SH

    Warmarama – SSH, ukranian soldiers, grass grabbers, merkins , LBCs

    13 beasts came out this morning to see if they had enough in them before the holiday weekend to graduate from the school of Billy Madison. the pax had been asking YHC for some coupon work so i thought it would be a timely Q to lead. The pax delivered and we all graduated!

    Exercises ( 12 count per exercise, each round stacking a new grade on top)

    1st grade – Halos, 2nd Grade -Squats, 3rd Grade – Bench Press, 4th Grade – Lunges, 5th Grade – Swings, 6th Grade- Curls, 7th Grade – Overhead Press, 8th Grade – big boy sit-ups, 9th grade- Skull crushers, 10th grade- Merkins, 11th Grade – LBC’s, 12 grade – Burpees

    Announcements- Murph tomorrow at rock and roll 7 am, convergence monday ( ruck beforehand), family cook out june 2nd horner park

    YHC took us out in prayer

  • Heist’s Hot Hands!

    11 grown-boys set their alarm clocks this morning so they could get up and go play outside with some friends. YHC was itching to play some Ultimate Frisbee so here’s what went down…

    Warm Up – Moseyed on down to the football field and took one lap around the track. Gave the F3 Mission and got into it…SSH, multiple shoulder stretches, Cherry Pickers, DMH, LBC’s, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Split up into teams for some Ultimate Frisbee. The odd number left us with 6 v 5 and that one-man advantage proved to be a HUGE factor. It’s hard to track stats out there but here’s a quick summary of everyone’s performance.

    Heist – A+ for effort. Left his hands at the house but brought extra heart!

    Fandango – Steady contributor in the middle of the field and earned his team a few (illegal) extra yards.

    Boberry – Flexed his Disc Golf muscles and helped pin the opposing team back on kickoffs.

    Cookie – Utilized press coverage like a boss but was tickled when put under pressure.

    Warby – Great communication, was never out of position and kept his head on a swivel.

    Honeymoon – Put on a clinic with great throws, catches and coverage. Possibly a former Semi-Pro player.

    Orange Crush – Whether it’s because he switched teams or not, we’ll never know…but the dude just wins.

    Crabgrass – Made the guy on his shirt (Mahomes) proud today. Stellar throws and several Kelce-like TD’s.

    Tzatziki – Silent but deadly. He let his play do the talking with consistent tosses and reliable hands.

    Oyster – Strategic and calculated. Executed the West Coast Offense brilliantly with short/quick throws.

    Rudy – Was held in check for most of the game but was often in the right place at the right time.

    Announcements –

    • Saturday, May 25th – Big Rig leading Murph workout at Rock n Roll at 7:00am
    • Monday, May 27th – 7:00am convergence at Tredegar Iron Works
    • Sunday, June 2nd – 2F event at Horner Park from 3:00pm-6:00pm

    Prayers –

    • Heist’s friend has a daughter named Hannah who took a nasty spill and busted up her knee. Prayers that she’s able to get back on her feet soon.

  • Ruck Rumors

    Three SOJ beasts of burden set off from Casa de Hard with rucks on for some pre-dawn miles around Bon Air. None of the world’s problems were solved on this particular 3mile journey, but YHC’s spirits were lifted and plans were laid-out for the unveiling of a new AO… stay tuned.

  • Big Rig’s Fun Run

    8 gazelles loped along the 2.5mile route Big Rig had laid out for Phase 1 of the CSAUP. Great way to see the surrounding area, and a proper warm-up for the pain that was about to ensue… LFGO!

    • Run up Ecoff to bank
    • Run Back
    • Around the school
    • Around the track
    • 2.5miles, 5 minute break

    head to pull-up bars for Phase 2 of the CSAUP.

  • McGruff changes his name to “Dogman”

    YHC was absolutely amped to have a crowd of 20 (including an FNG) to cap off the 1-year F3-Versary/ CSAUP. Really amazing to see the fellas make the trip for part/all of the triple dip of pain we went through this morning. As an ode to the GTE fitness tests and various armed forces PFT’s, YHC decided a little team competition for 2 minute maximums was in order. The shady math by Big Rig’s team came up with something like the following…

    • Warmarama: (Lower Lot), Disclaimer, Various IC Warm-ups, F3 Mission, Principles, Pax Plank/Name circle
    • NOTE: IF YOU SEE MCGRUFF – PLEASE ADDRESS HIM AS DOGMAN GOING FORWARD. Hilarious joke to ask Cookie about. Know your PAX’s name!!!
    • Team-Up: Team State Farm vs Team Big Rig
      • 2 minute Max
      • Team score – SF/BR to tally scores after each round
      • GOOD FORM
      • Each Round Loser – 10 Burpees, Winner – 10 easier Xos

    TABULAR ANALYSIS BELOW!

    Even after verifying the math it DOES seem to appear team Big Rig edged out 3 winning rounds vs 2 rounds for team SF. Form may have been suspect… 😉

    PAX – TEAM Big Rig1 – HR Merkins2 – Hill Bernie3 – Polesmokers4 – Sideline Sprint5 – Burpees
    Big Rig59675828
    Orange Crush53853841
    Heist58979930
    Dealer (63 1st rd)41750928
    Broadway25647925
    Futon41670829
    Woodsman40658825
    Yeehaw46958828
    Swoop50971930
    Boberry40679825
    Total Reps4537264084289
    PAX – TEAM State Farm1 – HR Merkins2 – Hill Bernie3 – Polesmokers4 – Sideline Sprint5 – Burpees
    DTH561178943
    State Farm52657834
    Sable42845921
    Shawn/FNG – Pool Boy6362549
    Warby45677820
    Rudy59977839
    Purple Rain49873826
    Crabgrass44763727
    McGruff45875829
    Cookie38960821
    Total Reps4937863077269
    • Names, Numbers
    • Welcome FNG – “Pool Boy” – Shawn works with Big Rig at Xcel and is a diesel tech. His wife is president of their community pool, while banana hammock was a close second, “Pool Boy” for the win! Excellent work today brother. Post again soon!
    • Announcements
      • Saturday May 25th – Big Rig leading “The Murph” at Rock n Roll, 7am
      • Monday Memorial – 7am convergence at Tredegar Iron Works
      • June 2nd – Family Day – Contact Swoop
      • June 10/11? – Contact DTH/Snuff – backyard pool 2nd F fun
    • YHC took us out in prayer – love and protection for those traveling/celebrating memorial day
    • Note: Over $250 raised for Team brightside! Likely more once the matches start rolling in. Freaking love it!

    2nd F – Coffee and Donuts on the tailgate!

    NMS: My body is thrashed but my cup is full! Thanks again for those HIM’s who came and traveled the 20+ minutes to our little area for a good beat down. Particularly proud of the 8-9 who made it for the triple decker 4:30am run, 5:00am pull-ups, then the finale bootcamp. Special shout out to Big Rig for helping plan this, and happy to have your co-worker Pool Boy finally make it out! Been a transformative year for me, I really hope we all remember that feeling so we can spread this group to the men that need it. An honor to lead this morning. SYITG.

    -State Farm

  • Tall Freaks

    Phase 2 of the triple decker CSAUP! After smashing a 2.5mile run at 4:30am, these 8 Swoldiers (including 2 tall freaks) paired up for some nasty morning wood around the pull-up bars. My hands/grip hurt and I can barely type. Worth it! Here’s what the Bermuda time travelers tackled…

    • Warmarama: Arm Circles, Michael Phelps, Shoulder Opener, Hollow Rocks. PARTNER UP
    1. Escalate Up (1 then 1, 2 then 2… Restart after burnout) – 5 minutes
    2. Hangman Gauntlet (Hang Up to fail, down to fail while partner in Elbow Plank) – 6 minutes
    3. Partner Assisted (Max Reps, 3 sets each)
    4. Toe Touch Dora (Toes to bar), 100 EA (Partner Does SSH)

    Called time to get our tails back to the flag for the 1 year beat down party! Great grip and pull-up strength exhibited by these HIMs.

  • Mature Acceleration?

    Premature Acceleration got a late start, but it happened. 4 miles logged before the Big Farm Standard fitness test, and another epic beatdown from DTH. Not to mention the school of Rock. Great Saturday!

    See you Tuesday at Bermuda Triangle for State Farm’s 1 year anniversary CSAUP!

  • The “Big Farm” Standard

    YHC and Big Rig brainstormed for days on end over what to call our mish mash of fitness metrics stolen from various armed forces PFT’s and the GTE event test. We landed on this innovative name (Big Farm, get it?!). The content here-in MIGHT be a preview of what’s in store at our Bermuda CSAUP Tuesday… 😉 How do your scores line up? Give it a shot!

    Props Note: Big Rig ran 4 miles prior to this event, and still posted some very impressive scores!

    The “BIG FARM Standard”

    Max 2 minute Reps (Good Form) – 2 minute rest b/w sets

    • Pull-Ups
      • State Farm = 22
      • Big Rig = 17
    • Hand Release Merkins
      • State Farm = 62
      • Big Rig = 50
    • Diamond Sit-ups
      • State Farm= 53
      • Big Rig = 49
    • Burpees
      • State Farm = 30
      • Big Rig = 27
    • Dips (Real Bar Dips)
      • State Farm = 55
      • Big Rig = 53

    FINISHER

    • 1.5 Mile Run
      • State Farm = 11:35
      • Big Rig = 11:25

    Definitely missed some of our normal 6am HIMs, but understandable given my purse/negligee were soaked thru after a piss pounder of rain rolled through. Thankful to Big Rig for bringing YHC some much needed energy this morning. STYITG.

    -State Farm

  • BRICK & ROLL

    A swarthy band of 15 studs posted to Rockwood in the pouring rain for a turbulent ride on the DTH pain train. The PAX included two FNG’s courtesy of Rodeo Clown (well done!) and YHC’s own 2.0’s Oreo and Banjo, who didn’t have a choice considering the M is out of town. Here’s why none of us will be able to grip anything tomorrow…

    The THANG:

    WARMERAMA: 

    • Mosey to the F3RVA-tagged Taco and each PAX collects TWO BRICKS – PAX instructed to carry bricks in hand the entire 60 minute bootcamp
    • MUSIC BEATS turned UP
    • Mosey to a moist grassy area to circle up
    • Welcome & Disclaimer
    • With bricks in hand, the following were completed IC – SSH, Don Quixotes, Ukrainian Soldiers, Cherry Pickers, Opus, WWII’s, CrabCakes, Dancing Bears

    COP #1: 

    • Mosey up to the snack shack
    • WALLORAMA
    • BTTW for Chicken Peckers (a request from Oreo who showed the PAX how it’s done!)
    • Hoedowns IC
    • Milkers IC

    COP #2:

    • Mosey back to the grassy area
    • Circle up for SALLY #1
    • Sally Up/Down with Flutters and Bricks held over/behind head with every DOWN, and WWII up into American Brick Hammers with every UP

    COP #3:

    • Mosey onto the parking lot for TRIPLE CHECK #1
    • P1 – spider mericans on the curb
    • P2 – LBC’s w bricks in shoulders
    • P3 – mosey across lot and back

    COP #4:

    • Mosey over to grass strip near bball field
    • APPLE TURNOVER – With bricks in hand, alternate Bear Crawl or Crab Walk switching at Q’s call

    COP #5:

    • Circle up for SALLY #2:  Squats with UP/DOWN, while bricks remain held overhead for UP, and out front for DOWN

    COP #6:

    • Mosey up to the Snack Shack Picnic Tables
    • TRIPLE CHECK #2:
    • P1 – bench step ups
    • P2 – American Brick Hammers
    • P3 – runs halfway down the lot and back

    COP #7: 

    • Mosey back to the grassy area near the flag and split into two teams for TUG OF WAR
    • Bricks in one hand, rope in the other
    • Team Mudslide with 7 adults beats Team House Party with 6 adults and 2 kids, x10 Mericans for the Winners, x5 Burpees for the losers
    • Same teams, switch hands …same result and mericans/burpees awarded again …kids defect to the winning team and State Farm comes over to Team House Party
    • Round 3 with the same result, darn that Mudslide anchor! Apparently SF isn’t the magic sauce. 

    COP #8:

    • Mosey back over to the big lot for a few rounds of COUPON 50’s
    • x20 reps Corner 1, then x15 at #2, then x10 at #3, and x5 at #4 = total of 50 reps
    • Round 1 – WWII’s
    • Round 2 – Jump Squats
    • Round 3 – Brick Slide Mericans (like HRM’s except you slide the bricks out and back when all the way down)

    Mosey BTTF:

    • Return bricks to truck
    • Plankorama de ROSIE

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    #SOJ  !!WHUA WHUA!!

    NMS:  Anytime the beatdown has EIGHT different COP’s and you’re carrying coupons for the entire hour, you know your ridin’ the DTH pain train! TClaps to the 2.0’s and FNG’s conquering this today, and respect to all you guys posting in the elements – JUST the way F3 should be! Hey fellas, guess what, your kid doesn’t have to wait for a School of Rock to post for a beatdown – let’s get the 2.0’s out in the gloom more often! Solid work from RC getting TWO FNG’s out today! Jim is an ex-STPT guy and enjoys woodworking – hence GEPPETTO. Harrison is a former Eagle Scout, hence BROWNIE. Also he and Heist had a funky small-world moment as they locked eyes and knew one another from Boy Scouts Troop Number ###. As always, appreciate the honor to lead. Yours AYE! DTH

    Announcements (SEE SLACK!)

    • Tuesday CSAUP celebrating State Farm’s 1 year F3versary, starting at 0430 down south at Bermuda Triangle
    • Next Sat, Big Rig is leading a Murph at R&R
    • Memorial Day Monday, 7-8AM CONVERGENCE at Tredegar Iron Works