Tag: #SOJ

  • Back with Broga

    Last week, no broga at Rock and Roll(Posh and myself were out at Tough Mudder). This morning, a group of 5 got loose and stretched out in the parking lot(right now it’s the best spot with the light situation). The idea is to stretch out everything from head to toe, some parts won’t take long yet others just to loosen up take a little bit. We hit everything finishing with a pigeon, to 3 legged dog, to knee to elbow hold after that a wide leg stretch to close things out and get ready for the main Q. Have a good one see you next time

  • Jorts Takeover #3

    The South has risen again! 7 SOJ versus 5 Tuckahoe natives = successful Q steal from Kubota, in spite of some initial protests about technical clown car regulations (this is where NTB hangs his head in shame). Kubota was made to poke a couple holes in his weinke and wear it like a ghost sheet for the entirely of the following workout:

    The THANG:

    MACHISMO: 

    • Warmerama
    • DIRTY SOUTH 4 Corners – Hillbillies, APD’s, Humpers, & Lt Dan’s

    DTH:

    • Mosey behind the church
    • OLD HUNDRED with movement exercises between descending sets
    • Mosey BTTF for final x10 Burpees

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • SPLINTER took the PAX out in Prayer

    NMS:  Dear Tuckahoe, 3-2 SOJ, come get you some! We don’t call him HEIST for nothin. It aint over till it’s over! Love, SOJ

    Announcements (SEE SLACK!)

    • Saturday 10/21 – 3pm Brewery Tour (text DTH for details)
    • Sat 10/28 Dogpile Costume Party
    • Mon 10/30 YeeHaw’s VQ
    • ONGOING – Shoe Drive (and suits?)

    Prayer Requests:

    • Fudd lost his job – prayer for peace, and an even better career door to open!
    • Prayers for Israel and all those affected in the conflict

  • GHOSTS North of the River- SOJ Strikes again

    The Ghosts from SOJ arrived in the clown car to steal the Q.

    10 men were ready for YHC to lead back to school session kettlebell style.

    Warmup- mozey around the parking lot followed by SSH, helicopters, cherry pickers, Merkins, LBCs

    THE THANG – BILLY MADISON – kettlebell style

    12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades

    1st grade- Squats

    2nd grade- Squats, halos

    3rd grade- squats, halos, chest press

    4th grade- squats, halos, chest press, lunges

    5th grade- squats, haos, chest press, lunges, swings

    6th grade- squats, halos, chest press, lunges, swings, curls

    7th grade- squats, halos , chest press, lunges, swings, curls, overhead press

    8th grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups

    9th grade- squats , halos , chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers

    10th grade – squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins

    11 grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins, LBC’s

    12th grade- we skipped to 6th grade for good effort and time reasons…overhead press, big boy sit ups, skull crushers, merkins, LBC’s, BURPEES

    TIME CALLED

    Announcements- Rockwood park picnic, happy hour 10/13….check slack for details

    continued prayers for LIV, Wildcat and everyone in Israel.

    Thanks for allowing me to lead the great group of men this morning. the mumble chatter was wide ranging and a good beat down was served. Have an awesome day and watch out for ghosts!

  • Billy Madison- Kettlebell Style

    8 men joined YHC for a back to school session kettlebell style on this cooler morning.

    Warmup- mozey around the parking lot followed by SSH, helicopters, imperial walkers, cherry pickers, Merkins, LBCs

    THE THANG – BILLY MADISON – kettlebell style

    12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades

    1st grade- Squats

    2nd grade- Squats, halos

    3rd grade- squats, halos, chest press

    4th grade- squats, halos, chest press, lunges

    5th grade- squats, haos, chest press, lunges, swings

    6th grade- squats, halos, chest press, lunges, swings, curls

    7th grade- squats, halos , chest press, lunges, swings, curls, overhead press

    8th grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups ( mumble chatter stopped at this point)

    9th grade- squats , halos , chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers

    10th grade – squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins

    11 grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins, LBC’s

    TIME CALLED- GED’s were issued for effort

    Announcements- Rockwood park picnic, happy hour 10/13….check slack for details

    continued prayers for LIV, Wildcat and everyone in Israel.

    Thanks for allowing me to lead the great group of men this morning. the mumble chatter was wide ranging and a good beat down was served. Have an awesome day!

  • Bait not taken.

    Handshake said he was fart sacking this morning and there would be no takeover of the Alamo. My gut told me it was a cover story to fool the good men of the Alamo. Buffalo Bill even captured one of their scouts this morning “EF Hutton.” However, even after several rounds of interrogation we knew Hutton’s claims of visiting his girlfriend around the corner were true. No takeover today. Long live the Alamo.

    Warmorama: Mosey to top of modern home alley for: SSH, stretching, merkins, etc.

    Explained we would be doing:

    B.L.I.M.P.S.

    B – burpees 5x
    L – lunges 10x (kodiak count)
    I – imperial walkers 15x (single count – YHC made this way too easy)
    M – merkins 20x
    P – plank jacks 25x
    S – squats 30x

    And so we did them at:

    1. Alvecote Terrace
    2. Waverton Turn
    3. Endstone Trail/Waverton
    4. Endstone Trail/Port Savage

    Oh yea. Indigenous Person run between each set. Even up Endstone Trail hill.

    Brocode back to Alamo. Partner up for: B.O.M.B.S.
    Similar to Dora 1-2-3 but more exercises, B.O.M.B.S. consisted of Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (125x). PAX 1 does exercise while PAX 2 runs from tennis court to dumpster and back. Continue alternating until all exercises are complete. 

    A little stretching for 2 min. Then time.

    COT:

    1. Family get together at Rockwood park this Sunday 9/15 from 4 to 6 pm. See DTH/Slack for details.
    2. Sober October is going on. Not too late to jump in. I am reevaluating my relationship with booze and might be done for good. I am at least going through dry January.
    3. Good news! Little Liv is back home and does not need any more treatments. Huge blessing. She can go to daycare, roll around with other kiddos, etc. It’s a big deal. So happy for Yeehaw and his family.
    4. Keep praying for Wildcat and his battle to defeat cancer. We need him out there whooping our butts in shape and making us better Pax
    5. Prayers for people of Israel.

    Wildcat took us out in prayer.

  • Who you gonna call?!

    Rules are rules: 1 car + 3 + dudes + different nano region = Q takeover. 

    Mosey to ‘Murica blacktop for warmorama:

    1. SSH
    2. Deadman hang
    3. Ukrainian Soldiers 
    4. LBCs
    5. Scorpion Stretch
    6. Merkins
    7. Stretch 30 seconds OYO

    The thang: 

    1. TYAs Thanksgiving 11s: 11s on the field using the 10 big oak trees along Cary. Start with 10 squats on westside of field, run to first tree for 1 merkin, run back. Repeat, but keep adding merkins and dropping squats, moving to the next furthest tree. Finish with 10 merkins on east side of the field and return back. 
    2. Indigenous person run: Mosey around Mary because Thanksgiving is coming. Stop back at ‘Murica 
    3. Triple Check: Dips/Pullups/Run to trash can. Might need to work on getting 5 guys on 3 pullup bars. 
    4. New activity for 45 MoM: Maporama! Choose a state and seal your fate:
      • Massachusetts: 15 second Yankee aggressor plank (left hand down, right hand behind back)
      • Virginia: 15 second Southern Gentleman plank (right hand down, left hand behind back)
      • Alabama: 20 APDs
      • Florida: 20 Pickle Pounders
      • Texas: 15 No cheat Merkins
      • California: 40 monkey humpers
      • Took a detour to Korea: 10 kimchi twists 
      • Maryland: 15 crab cakes
      • Michigan: 10 American Hammers
      • Alaska – Start at Alaska and polar bear walk around the US (5 bear crawls + merkin) back to Alaska.

    BTTF – 20 second stretch 

    Numbers/Names. 

    Moleskin: I have posted in a few different areas now outside of RVA (Boston, Fort Thomas KY and Cincy). Exercises and sayings are broadly the same. Some are newer than others (Boston and FT Thomas) and feel a bit “F3 HQ. copy and paste”. One thing about RVA stands out, the deep roots and fraternal bond of the OG Pax. Thank you for building it.



  • Source of Shoulder Fatigue

    While the runners searched for the elusive all downhill route, 8 bootcampers were ready to put in some work! The following is a brief summary for your viewing pleasure.

    Run to the far end of the school, mixing in some Bernie, Butt Kicks and High Knees

    Warm Up: Arm Circles, Jazzercise, Alternating Shoulder Taps, Freddy Mercuries, West Virginia Prom Dates, Mario Jumps, Karaoke (x2), Broad Jumps

    Exercise One: Ab Tour – run around the school and to the track; stopping for 25 Heels to Heaven, 50 American Hammers, 75 LBC’s, 100 Flutter Kicks.

    Exercise Two: Starting at the back of the football practice field: Bear Crawl to the track, Lt. Dan’s Across the football field, Tooth Fairies up the staircase. 150 side LBC’s to finish things off.

    To the tennis court for Exercise Three: 4 Corners (Prostitute style): Merkins edition.
    10 Hand Release Merkins, 20 Merkins, 30 Werkins, 40 Carolina Dry Docks

    Exercise 4: Victory Hill (hill repeats) until time is called.

    Back to the flag for 2 minutes or so of Monkey Humpers.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out.

    Final Thoughts: The Merkin 4 Corners is always tough, but the PAX were looking strong! My “crowd pleaser” description may have not have been 100% accurate. Lots of events coming up in SOJ – be sure to check Slack for details. We have a bunch of people dealing with serious medical issues and injuries – keep them in your prayers. It was a great honor to lead.

    SYITG

  • Saturday Broga returns

    After a few weeks(where I did Spartan, plus last week was the convergence where it poured like anything), broga came back today. This morning was done in the parking lot(at 630am now, it’s still dark so need a spot in order to see what everyone is doing). After a little chat, time to get into the flow. Once we started to get below the waist area(you could hear some grunts and groans) things started to become a touch easier

    Finishing off the practice with pigeon, a little knee to elbow then a stretch cross legged reaching out. Once that was done(my case needed after the PAX yesterday), we were just about ready for the main workout coming at 7am. A couple of things: it might be helpful to bring with you a mat(it will allow you to get the barefoot feel plus that extra cushion will help). A basic workout mat will help. Second always remember to breathe. Breathing will help you get into the poses better plus allow the body to relax more. When it’s tense, it will get a little locked up and you’re struggling. Have a good one

  • Love for Liv @ The Alamo

    Wow! What an incredible showing by F3 RVA for the Love for Liv workout at The Alamo on this beautiful morning. Fall was in the air for 77 in total including Ms and 2.0s, 59 F3 Guys which included 5 FNGs. The 2nd F of F3 – Fellowship, shined bright as we lifted Yeehaw, Liv (his daughter who is battling illness) and the entire Schroepfer family up. Liv is truly a fighter and the PAX showed up strong today in support of her fight. Here is how it went down:

    Warm up mosey to the cul-de-sac with return to the Alamo for SSH, Helicopters, Imperial Walkers, Copperhead Squats, Merkins and LBCS all IC. Heist, DTH and Don Draper split off with the kids for a fun filled workout with them while the PAX performed the following fun filled workout:

    COP 1: Partner Up for 11s with Booyah Merkins and Ab Leg Throws running from the front of the Alamo up the hill to the neighborhood entrance.

    COP 2: Triple Check with Dive Bomber Merkins, Ball Dippers, Timer runs up the hill to the neighborhood entrance.

    COP 3: Alamo Stations with different MOT between; Set 1: 5 Burpees, bear crawl to next station, 10 Plank Jacks, lunges to next station, 15 Dry Docks, run around the Alamo to complete the circle; Set 2: 5 WWIIs, broad jumps to next station, 10 Freddie Mercuries, broad jumps to next station, 15 Flutter Kicks, run around the Alamo to complete the circle.

    With only 3 minutes left, threw in 10 more burpees just for fun.

    COT: Numbers, Names, YHC took us out in prayer to include continued prayers for Liv and her fight, Mouthpiece and his wife to have safe travels back to GA and for Florence’s Aunt and Father as they are moving them to Assisted Living Facilities.

    Welcome to the 5 New FNGs – Jason (Swiftie), Finn (Hey Hey), Eli (Switch), John (Reba), Albert (Ponzi)

    PAX transitioned to Walkie Talkies house to enjoy some refreshments and to continue the fellowship. It was great to meet many of the Ms and 2.0s and just enjoy everyone’s company. Not your typical VQ, but I am honored to have led this amazing group of guys on such a special day. I felt my call to lead and honor Liv and so glad I answered. Respect to everyone for showing up and truly making this a blessed Saturday morning! I know the Schroepfer family felt the love and it will be a day for all of us to remember. Continue to spread love, kindness and fellowship!

  • Some Agile MFers

    With ideal temperatures, 5 men gathered at Twin Team for another epic coupon themed beat down. The following is a brief summary for your viewing pleasure:

    Mosey behind the school for Warm Up:
    SSH’s, Ukranian Soldiers, Helicopters, Shoulder Taps, Alabama Prom Dates. To the Baseline for Lunge Walks, Leg Huggers, Appalachian Lunge Walks, Hillbillies.

    Exercise One: Indigenous People Run: Wall Sit Edition.
    PAX do Hoedowns on the Wall, Man in the back breaks off and does 3 burpees, then runs to the front. We worked our way down the back wall of the school.

    Exercise Two: Coupon Circuit
    Round 1: Runner goes around parking lot, American Hammers w/Kettle Bell, Upright Row (KB), WWII Sit-ups with Medicine Ball, Agility ladder – PAX choice
    *We rotated between all of the stations
    Round 2: Hill sprints x 5, Goblet Squats (KB), Halo’s w/Medicine Ball, Agility Ladder, LBC’s (KB)
    Round 3: Bear Crawl up sidewalk, run back; Agility Ladder, Lt. Dans with Medicine Ball, Bench Press (KB), Lawnmower Pulls (KB)

    Wrapped things up with 50 Pole Smokers, 50 Dips, 75 jump squats, and 1 minutes of Monkey Humpers

    Final Thoughts: Lots of soreness from other workouts this morning, but the PAX powered through! Great seeing Senor Frog creep across the river to hang out with us. Enjoyed being back at Twin Team after missing pretty much the entire summer.

    SYITG