Tag: #SOJ

  • Flex Friday…. No, Killer Friday

    After ending another week with Amazon, come home take a nap then get up to honor my commitment of the Q. A hard working 13 came out and perhaps I’m should star or put something beside my name to indicate that come at your own risk. I knew that I was going to have something that brings it(no doubt). Let’s highlight….

    Started out with a WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs plus a little stretching(Parker loves it, fact he gets a little PTSD). After that, it was time for the main feast

    Part 1: triple check of Tricep Dips, Plank Walks around the little island, run to the curb and back. This was a set up for what’s to come

    Part 2: Dora(bringing a lot of pain) with 50 Hollow Body Rocks, 150 Merkins(band behind the back), 250 Suitcase Squats(with the bands), 350 LBCs(with the bands). The runner goes down to the trail, to the gazebo turn then return back. Taziki and Rudy were racing each other, they were in the zone. The Merkins with the bands(starting out they are fine but then it rises up and gets you).

    Next, there’s 4 corners, now add a sadistic 4 corners at Satan’s Hill. Starting out in the lot with 25 plank jacks, up to the top of the hill for 50 Carolina Dry Docks, down the hill to the bottom for 75 Monkey Humpers, turn back to the lot for 100 2 count toe taps. Taziki and I pushing hard up to the last part.

    I know that we were coming to the end, so a little broga to close things out. A lot of groans yet the muscles were warm, feeling looser. Hit the 45 minute mark, time called. Numbers, names, announcements and prayer led by YHC to close things out

    Prayers out to Parker(soon to be adding another addition to the family soon). A pleasure to get out there today, weather was perfect plus had both Roth and Hagar Van Halen playing. Did I go back to sleep after a little breakfast (YES), for me to simply get out to whatever Q I can make feels great plus it’s therapeutic. A chance to say hi and have some mumble chatter with the guys help plant good vibes thru the body. If you’re coming to RNR tomorrow, see you there

  • So Yachty

    14(!) refined gentlemen assembled this morning at Twin Team. Not to ascend that mighty mountain, but to experience the smoothness of yacht rock on the banks of James River.

    5:30 hit and we were off. Cue up the yacht rock and then Indigenous people run north towards the water. 5 merkins at the back before catching up.

    Once there it was time for a little COP. Exercises included SSH, Hillbillies, American Hammers, hand release merkins, and flutter kicks. Then a triple check of a run around the floating dock, dips, and Carolina dry docks. Followed by 1-5 and back down of captain thor’s and Merkin Jacks. 3 burpees, a photo opp, then we gotta make it back in time to the flag. Indigenous people style again, this time with 5 squats at the back. 1 minute to spare so a little stretching at the end.

    numbers, names, announcement (see below), YHC took us out.

    announcements

    • Memorial Day convergence. 7am on Memorial Day at Tredegar Ironworks
    • Tuesday CSAUP at Bermuda Triangle (Goyne Park) 4:30am 5k, 5am pull-ups, 5:30am State Farm 1yr anniversary Q. Each PAX=$10 plus donation to Team Bright side thanks to State Farm and others!
    • SOJ 2nd F is event in the Deep South! June 2nd. Family event – bring your M’s and 2.0. Where – Horner Park – 17701 genito rd. Mosley VA. Time – 3 pm – 6 pm. Bring chairs and food and enjoy some time with your families and your F3 brothers. Looking forward to starting off the summer with a great event. If you have games or anything to bring that is welcomed as well!

    NMM

    great turn out today. Safe to say fun was had by all. That may have been the fastest indigenous people run when we were going towards the James. There’s nothing like enjoying some smooth tunes like Kenny Loggins and Christopher Cross down by the water as the sun is rising. Mumble chatter was on point today 😂.

  • Count Your Blessings

    Thankful for the 13 men who came out to enjoy the beautiful sunrise on this awesome morning at the FORGE. After a shaky start to the mornings proceedings, the Q was also thankful for the guidance received from the PAX on all things rhythm and cadence for the warmorama and COT…. Plenty of mumble chatter this morning reflective of high spirits no doubt. Details were:

    WARMORAMA
    Mosey to the cul-de-sac for: SSH, mountain climbers, arm circles (babyish), DQ’s, Ukrainian umm imperial…Ukrainian soldiers, Alabama prom dates.

    THANG
    COP1: Indigenous run back along the road and into 1st level parking to the top of the ramp.
    triple check: Jerkins, Decline merkins, and run up the stairs and back to pax.

    COP2: Mosey to next grassy hill for 11’s. Bottom of hill 10 Burpees, bear crawl to top of hill for manmakers….much less mumble chatter now. Great work by the pax to pick up the 6 and finish as a group.

    Mosey to peak of mount Chaplain, Bernie Sanders to top and 20 WWIIs to take it home. BTTF.

    Numbers/ Names

    Welcome to Banksy and thanks to all for coming out this morning. Brief reading to encourage us to think about all we are blessed to already have. Prayers for Dr. Tryhard’s family and Machismo took us out.

  • It don’t mean a thing unless it has that swingggg

    Big data got the best of me. Sunday, I noticed that I was 3 Qs short of 70 all-time Qs. Not impressive for most of the OGs out there, but it pushed me to lead 3x this week.

    Anyway, today was about getting pool ready. Here is how it went down:

    Mosey around the back side of the school doing a farmer’s carry….when I started to hear, “how much longer Heist?”, I knew it was time to stop.

    • COP 1
      • KB swings (20 x)
      • KB stepups (using the tables with built-in seats). 15x both legs
      • KB curl (sitting on bench)/Bench Dips) – 3 sets(20x/15x/10x)

    KB farmer’s carry some more to another bench area.

    • COP 2
      • Sumo squat with KB (20x and 15x)
      • KB Swings (15 x)
      • Heals to Heaven (20x)
      • KB chest press (30 second increments AMRAP Left and Right side)
      • Freddie Mercuries (20 x)
      • Another round of KB chest press (30 second increments AMRAP Left to Right side)
      • Merkins (10x) with KB pull through (2 rounds)

    KB farmer’s carry back to parking lot

    • COP 3
      • KB straight leg dead lift (10x each side)
      • A bit of “tee hee hee” about this being 69th Q and all…..therefore.
        • 20x Alabama Prom Dates
        • 20x Rosalitas
        • 20x Susan Summers (each side)
        • 20x pickle pounders
      • 2 rounds of:
        • 15x KB rows (each side)
        • 15x upright rows
        • 15x KB shoulder press (each side)
    • Broga (3 minutes)

    Announcements:

    1. Bermuda Triangle showdown in 1 week. Join at 4:30 for the works or at 5:30 for StateFarm beatdown. Let’s pay some respect to our Deep South brothers. Get down there.
    2. Memorial Day Convergence at Brown’s Island/Tredegar Iron works. Will the Alamo/New Market boys show up in force? I think we could get at least 10 of us to show up. Don’t let Heist down.
    3. Table Tennis kicks off next Monday at Batteau. There will be a blue plate special, followed by a showing of Lawrence Welk to cap off the season.

    I took us out in prayer.

    2x in a row with the Woodsman. Very cool to have him. Also, much respect to Merman who posts with a gimp knee! LFG. Join me for MOT tmw.

  • Release the Beasts

    This morning, saw a hawk getting ready to look for his daily feast then the geese decided to wander and check out what the humans were up to(plus maybe they were looking for a tasty treat). One morning, maybe I will bring some cracked corn(they like it) and of course they will poop. Plus as they saw us, they figured let’s see what we are up to.

    A robust group of 16 came out for another Mudslide session. Mosey over to the courts for a WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs, Alabama Prom Dates) plus a little hip/back stretch to get ready. Once completed, of to the woods

    A mini Dora to start out: 25 2-count hanging mountain climbers, 50 Bulgarian split squats, 100 Shoulder taps. I knew I was feeling good when I blitzed the 100 shoulder taps, hit the squats then the hanging mountain climbers my head was up at bar level. I have another variation to try out, just simply working on the hangs and trying to get your arms at 90 degrees will improve things

    A new thing I have been wanting to try out: Inchworms will work things from head to toe but add a little tweak(turn it into a variant of a burpee plus for later, a great tool). First round simply going up then back down, second round reach out, then hoop your feet to your hands, third round your option what I did what take my hands part the shoulders in plank, then hop the feet in. We did not have to go far for what’s next

    A Dora: yet reversed it and added a couple of things. 300 LBCs, 200 squats, 100 Merkins, 50 Hollow Body Rocks, 25 coffin situps. Now the kicker: using the bands(the LBCs band at the feet, holding your arms at 90, squats band at get and head(taught Speedo the suitcase squat which he liked, Merkins band around back and on hand(heavier band makes it harder), hollow body rocks the band is at the feet and head level, coffin situps feet straight out coming up like a dead person(I also call them Undertakers). We finished and had time for one final thing.

    The painkiller(a kick ass version of an 11s). Mankillers(the way Doozy does them sorry I was not a fan of how they were being done last week) plus bunny murders. The way to end it: if there’s anything left in the tank empty it out. The geese were going damn: don’t mess with those humans. Completion of the workout: back to the flag for numbers and names(a good amount of RESPECT today most I have seen in a while

    See Slack for the latest announcements and news: a lot going on over the next few weeks. Prayers for Florence’s mom(and his new job), Broadway’s daughter still battling migraines and good luck to a Speedo in June running his first 5k

    Today I felt good….. One thing I try to make sure to work on being mobile and having my body move that it doesn’t feel like it’s struggling. That’s the thing as you get older, things change but working on flexibility, mobility helps. Can we all get better(sure)! It’s taking each day plus now I am starting to get that true itch back where I need a race. This year it just likes right now September Spartan weekend the super and sprint at a spot about 1 hour 40 minutes from home. Next year, I have had this goal since 2020 but 2025 time to achieve it. I have always wanted to do a trifecta in one weekend(Beast Saturday, Super Sunday morning then right after the sprint). There’s also the Ultra Trifecta(am ultra Saturday with the super and sprint the next day). Luckily I can go to NC there’s a spot about 3 hours away that’s where I would go for it. I hope to find one in the summer, do the September races then start the training. I can do it mentally, physically I have some weaknesses I need to fix. If I find a race that I feel a group of us might like and it’s reasonable, I will let you know. Have a good one see you next time

  • Birdie’s first post

    3 runners (1 with 4 paws) Made it out for an extended version of Premature Acceleration. Birdie is YHC’s run buddy during the week and it was time for her to make her F3 debut. She even has herself a good little F3 name (Eagle)

    YHC was a couple minutes late getting to Rockwood, but never got into a vehicle, and we would be traveling on foot (or paws) the whole way!

    We met up with Boberry at Rockwood and all of us got a solid 2 hours in. Boberry is a beast having just completed GTE less than a week ago and willingly coming along for a long run! And from what he told me about last weekend, this more like a walk in the park.

    Eagle was a beast as well, always out front of YHC and getting in the whole 13.1 this morning.

    Lots of talk about other topics, including our thankfulness for our M’s who are there to support us every day, and our plans to support them on this Mother’s Day weekend.

    Always great running with Bo! Take care of your moms this weekend! Happy Mother’s Day!

  • RuckWood

    The dawn mists of Rockwood welcomed 7 ruckers and 2 walkers for an hour of Morning Wood. Mudslide set a brisk pace and seemingly covered every possible trail in the woods while 4 post-GTE HIM’s told war stories. A big welcome back to Speedo! Strong work everyone. Yours, DTH

  • It’s about the people- Swoop 1 year

    30 beasts showed up for the 1 year anniversary for YHC. YHC was taken back by the showing from this group and immediately began planning some audibles due to the size of the group. here is how it went down.

    Slow mozey up and down satans hill to get the blood flowing then

    warmarama- SSH, Dead man hang, Ukranian soldier, copperhead squats, merkins, LBCs, stretches

    THE THANG

    2 rounds of 5 burpees, 10 WWIIs, 15 squats , 20 monkey humpers

    mozey to the entrance of the neighborhood for some 11’s – runner to the sign and back. exercises were diamond WWII’s & HR merkins

    Mozey back through the parking lot and trail and over to the cul de sac near Wilson’s house for a triple check. mountain climbers, mike tyson pushups and runner up the hill.

    mozey to the top of the hill for a dora- 100 merkins, 200 APD’s and 300 jump squats ( called early for time)

    mozey back to the flag with one minute to spare… 5 burpees OYO….time called

    Announcements

    1. State farm one year
    2. Memorial day convergence
    3. 2nd F lunch @ firehouse north of the River

    PEDIATRIC CANCER FUNDRAISER – DONATE TO HELP KIDS WITH CANCER. SHARE WITH EVERYONE YOU KNOW… https://pages.donately.com/teambrightside/fundraiser/john-schroepfer-f3-rva

    YHC gave a quick speech full of emotion for this group of beasts. I heard Gomer say ” It is not about the AO its about the people” this morning to another member of the pax and it home with me for the whole workout. YHC was taken back by the showing of love this morning and this group has meant a lot to me over this year. I have seen a group of men who step up to help others in many ways and will do anything to help a brother out. Growruck was a great way to finish out year one for me and to see first hand a group of this PAX coming together to pull each other across the finish line. MUCH LOVE AND RESPECT TO F3 RVA. Lets continue to show the sad clowns how F3 can change their lives!

    Wildcat took us out in prayer.

  • No Gloves Required

    19 strong at a celebratory version of The FORGE this morning. Those looking to enhance their upper body strength likely left disappointed. Here is a brief summary for your viewing pleasure:

    Mosey around the parking lots mixing in some Bernie Sanders, Butt Kicks, Side Shuffles, and Karaoke.

    AB Challenge One: 100 Alabama Prom Dates

    to the Parking Lot for Warm Ups:

    Ukranian Soldiers, Half Straddle Hops, Cherry Pickers, Copperhead Squats, Freddy Mercuries.

    Exercise One: Hillicides with Squats

    Suicide Style run up the hill: 25 squats before we started, run: then 50, 75, and 100 mixed.

    Ab Challenge Two: 100 LBC’s

    Exercise Two: Indigenous People’s Broke Back Railing: The line side squats under the railing and makes their way up the sidewalk. Man in the back break offs for 3 double count boxing cockroaches (dying cockroaches??), then runs to the front.

    At the top of the hill: Ab Challenge Three: 100 double count flutter kicks

    Exercise Three: Mt. Ab-Plain – at first level of Mt. Chaplain: One Broad Jump, plus 10 double count American Hammers…………..ad one additional Broad Jump at reach level and repeat pattern. Meet at the Summit.

    Ab Challenge Four: 100 Heels to Heaven

    50 jump squats, then mosey back to the flag

    Numbers/Names/Announcements/Prayer Requests

    YHC skipped the prayer and talked about my perspectives on Grow Ruck (shocker)

    Final Thoughts:

    This was YHC’s 5 year Q versary! Hard to believe it has been that long – so many great memories and friendships. It was also awesome having Touchdown out there, who was 10 when I started; and is now slightly taller than me. Appreciate all who came this morning and everyone in the larger group. With my shoulder temporarily out of commission, we had to stick to legs and abs only – but of course, the PAX adapted, overcame, and were looking strong. Great seeing P Trap back out!

    SYITG

  • Who doesn’t love a good skinny dip?!

    15 SOJ HIM’s including one FNG (who was EH’d over the weekend by GTE Cadre Flight Nurse) shook off the weekend soreness at NoToll with a slightly slower paced beatdown, as follows:

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom, lots of groaning
    • The number 18 was utilized to honor the 18 RVA PAX who completed GTE #47

    Q-SCHOOL – Part 1:

    • Brief explanation and demonstration of how to call cadence, then FNG Will Myers was invited to Q some reps – which he did admirably (we didn’t know at the time he just got out of the Marine Corps 2 years ago)
    • AAR (After Action Report) was provided by the PAX

    Mosey out to Pay the Toll at the Bridge – questionably dead copperhead in the road – decided to just keep moseying – No Toll today…

    BUDDY LADDER:

    • Partner up in front of the bleachers, complete x10 Buddy WWII’s, P1 runs across field and back, P2 remains for Bleachers Step-ups, then partners complete x9 WWII’s, P2 runs & P1 remains, etc. down to 1.
    • ABC’s for the SIX
    • Circle up in Plank and review the F3 Mission, Credo, and 5CP’s
    • Mosey over to the pavilion

    Q-SCHOOL – Part 2:

    • DTH demonstrates calling x18 squats IC
    • BROMANCE invited to take the Q, and guided to lead the PAX in Merkins then in Arm Circles
    • AAR provided – he’s a natural and will do his VQ very soon!

    CATCH ME IF YOU CAN:

    • Partner up
    • P1 lunges, P2 does x5 Mericans then bear crawls to catch ip and switch
    • Circumnavigate the pavilion

    1/2 CAPTAIN THOR:

    • 1:4 of WWII and Am.Hammers
    • Reps up to 5:20

    Mosey BTTF for COT:

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

    NMS:  There were a good number of our GTE graduates in attendance today, all of us walking and moving a bit stiffly, but the reps got everyone limbered up OK. A big welcome to SKINNY DIP, who was EH’d by the GTE Cadre over the weekend. He’s a couple years out of the Marine Corps and spoke candidly that he hadn’t felt this brotherly camaraderie since being with his USMC brothers, and had been missing sorely. He had a great story of being a competitive swimmer and forgetting to tie his suit before leaping into a college pool in front of thousands of spectators – and having to get out of the pool totally naked, on film, etc. Well, we are honored to have you in our PAX and you did an AWESOME job on the QSchool challenge. Just do all the guys a favor and keep your suit on! 🙂 Bromance equally shined on calling cadence and plans to do his VQ in the next few weeks! SOJ is on FIRE and we’re not anywhere close to slowing down. LET’S GO!!! ~DTH

    Announcements (SEE SLACK!)

    • Friday PM Machismo hosting a BYO firepit debrief for all the GTE guys to share war stories
    • Next Tuesday (5/14) all of SOJ invited to DTH’s house for a 2nd F patio party

    Prayer Requests:

    • Scram’s mom in hospice
    • Chaplain’s shoulder healing
    • NTB alone weekends this month
    • Doozy’s daughter travel safety