Tag: #SOJ

  • Bear Crawls and Buckets!

    10 grown-boys flew out of bed this morning in hopes of playing wiffleball with some friends. But with the Q down for the count, we audibled and here’s how the play unfolded…

    Warm Up – Moseyed around the perimeter of the parking lot and set up camp in the middle for some stretching. Gave the F3 mission and got into it…SSH, Dead-Man Hang, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – With kettlebells in hand, moseyed over to the bus loop where the PAX spread out so that each man stood at the end of a painfully long bus parking stripe. YHC sandbagged some NFL Draft workouts (along with some NFL Draft fun facts) so we went ahead and unpacked those…

    • Bear Crawl to the end of the parking stripe and back, followed by (20) Curls w/kettlebell
    • Spiderman Crawl to the end of the parking stripe and back, followed by (20) Squats w/kettlebell
    • Slinky Crawl to the end of the parking stripe and back, followed by (20) Lat Raises w/kettlebell
    • Crawl Bear to the end of the parking stripe and back, followed by (10) Thrusts
    • Bear Crawl with the kettlebell to the end of the parking stripe and back

    After the Bear Crawl circuit, the PAX dropped their kettlebells and moseyed over to the basketball court. Whiffing on wiffleball was a bummer but YHC still found a way to scratch that sports itch. Let’s play some KNOCKOUT!

    • Played 5 rounds of Knockout
    • Once eliminated from the round, the PAX moseyed over to the side of the court to perform an exercise of their choice while the round finished up.

    Back to the parking lot for names and numbers

    Announcements –

    • Ultimate Frisbee at Timberwolf this Thursday at Timberwolf. Get some!
    • F3 BBQ this Friday

    Prayer Requests

    • Swoop has been KO’d. Prayers for healing!

    I’ve said it before and I’ll keep saying it…I’m so proud to be a part of this group of men! Thanks for allowing me to lead. Had a blast!

  • The Power of the Fellow PAX

    YHC was flying solo this morning and decided to do an AMRAP session with Merkins and Cindy Curls.

    YHC fell well short of the mark he set during the S.E.A.L fitness test a couple weeks ago and State Farm reminded him that having a PAX right next to you going tit for tat, will push you to different levels.

    Thank you to all the PAX out there pushing one another to be the best versions of themselves!

    Did 4 sets of each (as many as I could in 2 minutes)

    Merkins

    62

    58

    62

    56

    Cindy Curls

    47

    50

    56

    50

    Plus a 2 minute situp test

    63

  • The Fitness Test

    2 Early birds got up and got some worms in another edition of Premature Acceleration. Rosie was looking to test our fitness in preparation for Grow Ruck next week. Did a little warm up run, then 2 minutes to complete 40 hand release merkins, then a quick mosey to rest up to do 50 WW2s in 2 minutes. Then the final test before the TWO Bootcamp Beatdowns was to complete 2 miles in 18:30.

    Glad to see Rosie come out and push us with this fitness test. Both PAX passed just barely, and were the only ones to complete the Big Rig Brick today! (Premature Acceleration, Morning Wood, and Rocknroll)

  • Draft Day

    17 dudes chose to start their day at Timberwolf on the greatest day day on the NFL Calendar…DRAFT DAY! With the assistance of my QB Cheat-Sheet-Sleeve, here’s what went down…

    Warm Up – Moseyed to the far end of the school to warm up and stretch out. Gave the F3 Mission and got into it…SSH, Don Q’s, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Moseyed over to the football field which was illuminated by my truck. What a gorgeous sight! (For about 2 minutes until the lights cut off). The PAX took their positions at the back of the endzone and awaited instruction. The objective was to perform the 1st exercise (1) time…perform the 2nd exercise (2) times and revisit the 1st exercise (1) time all the way up to (12). (Denver picks at #12…Go Broncos!) Easier to explain it like this…

    1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, 6/5/4/3/2/1, 7/6/5/4/3/2/1, 8/7/6/5/4/3/2/1, 9/8/7/6/5/4/3/2/1, 10/9/8/7/6/5/4/3/2/1, 11/10/9/8/7/6/5/4/3/2/1, 12/11/10/9/8/7/6/5/4/3/2/1

    In the NFL Draft cadence, YHB broke it down like this…”With the first pick in my 2024 VQ Draft, your Q selects…”

    • 1st Pick – Run to the cones (~75 yards away) and back.
    • 2nd Pick – (2) Burpees
    • 3rd Pick – (3) Lt. Dan’s
    • 4th Pick – (4) HR Merkins
    • 5th Pick – (5) Carolina Dry Docks
    • 6th Pick – (6) Bobbly Hurley’s
    • 7th Pick – (7) Joe Louis’
    • 8th Pick – (8) Jim Braddock’s
    • 9th Pick – (9) Crab Cakes
    • 10th Pick – (10) Happy Jacks
    • 11th Pick – (11) Steve Earle’s
    • 12th Pick – (12) Up Downs on YHB’s count

    Back to the flag (thanks, Florence) for names and numbers

    Announcements –

    Prayer Requests –

    • Yeehaw’s baby girl
    • Rudy’s family planning.

    Fella’s, I know I told the PAX this a couple times but I want to say it again. I am so proud to be a part of this group of men and am so thankful for having the chance to lead you all this morning. This group has meant so much to me and has come into my life at the PERFECT time. Today marks my completion of the “60-Hard” Challenge (abbreviated “75-Hard Challenge”) that my wife and I set out to accomplish after we went through a miscarriage in February. The challenge proved to be a great way for us to stay close/connected and helped serve as a reminder that life hits hard but, “it’s not how hard you hit, it’s how hard you can get hit and keep moving forward!”

  • A meander through the Q’s

    16 HIM turned up at the FORGE for another VQ during this week of firsts. After minimal sleep and concerns about timing, YHC gave the usual welcome and intro regarding sensible modifications where needed etc. After experiencing multiple epic beatdowns over the past two months YHC decided he would pay homage to each in some way. Welcomed Gaston’s FNG.

    WARMARAMA:

    • Mosey around the top loop of the carpark BTTF.
    • IC reps of forwards and backwards shoulder circles, SSHs, imperial squat walkers, DQs, HRMs Alabama prom dates.

    COP #1: Start of New Glory

    • 10 burpees at the Flag
    • Mosey to 1st street light for 5 merkins, continue down the hill towards the ramp, stopping at each of 4 lights, repeato
    • At ramp, bear crawl to half way and walking lunges to top
    • 20 jerkins OYO at top on railings
    • Mosey to flat wall on side of school at top of next car park.

    COP #2: Brief stop for BTTW

    • Aussie mountain climbers
    • Mosey around the front of the school to opposite side of the building
    • Repeat AMCs

    COP #3: The Beast

    • Mosey to Football field
    • The Beast, stopping at 25, 50 and 75 yard lines down and back
    • Repeat 6 X 6 reps of 6 exercises
    • Merkins, WWIIs, Walking Lunges (2 cnt), American Hammers (2cnt), Jump Squats, Dry Docks

    COP #4: Hold the Wall

    • Mosey to wall on side of school, lower level
    • Hold the wall – 60 seconds
    • Mosey to wall upper level
    • Hold the wall – 60 seconds

    COP #5: Crab walks & crawl bear

    • Mosey to upper care park front right of middle school.
    • front crab walk width of half car park, crawl bear back
    • Get the timing warning !!!!
    • Mosey to starting car park
    • PAX split in 2, half BTTF – Each half builds to a print down length of car park

    COP #6: Pencil rolls (gets its own section)

    • Pax in single file, arms lengths apart
    • On the ground, 5 pencil rolls towards the flag IC for 5 PRs
    • Counterama
    • Namerama
    • Announcerama
    • FNG provided his background and with a Navy background was named “Periscope” Welcome!

    Thanks for the support of the VQ, it’s been great getting to know all the pax over the past couple of months. Looking forward to the upcoming GTE47. More VQs to support this week. SYITG. Sable

  • Extra Credit Pull Up Sesh

    2 SOJ insomniacs raised the bar, or rose to the bar for another 5am pull up session. We’re getting stronger and improving form as the Murph quickly approaches. May 25th at Rocknroll.

    We did some hollow rocks, a pull up pyramid, some EMOM sets as well as some toes to bar. YHC needs to work on the rocking motion for doing toes to bar.

    Glad to have State Farm come out and push me to get better every week.

    We decided to postpone our CSAUP for a later date to be named later.

    Be sure to come out for the Murph and Memorial Weekend tribute on Saturday May 25th at Rocknroll!

  • Bermuda 911

    3 of F3’s Finest came out for a chilly morning to celebrate our brother Florence’s official acceptance into the fraternal order of police. Here’s what they did to celebrate.

    10-41

    The official 10 code for the start of shift. PAX performed 41 reps of 10 exercises including but not limited to Side Straddle Hops, Merkins, Chair Dips, Folding Suitcases.

    9-11

    Of course this is the emergency number to dial when in need of Florence to come to your rescue

    PAX would run 9 laps and perform 11 merkins in between each lap.

    Cops and Robbers

    1 PAX would be the cop and the others would be the robbers. If the cop catches a robber before the finish line of the 100 meter dash the robbers have to do 5 burpees. If not the cop has to do 5 burpees.

    10-42

    This is the official 10 code for the end of the shift. You can guess what happened here.

    Called it a few minutes early so we could indulge in Florence’s new diet. (Coffee and doughnuts!)

    Thanks for bringing the coffee State Farm!

    Congratulations Florence!

  • Prediction for today…. PAIN!!

    Today… I wanted to try something different. Mini station with burpees at some of them, plus for a few carrying a bucket with either sand or gravel(or a sandbag varied in weight) to each one then return. Upon the return there’s a list of 8 different exercises at 100 reps each(choose 1). 13(including 1 FNG) braved what may be one of the rate times that it was quiet.

    Started with a WARMARAMMA: SSHs, Imperial Walkers, Ukrainian Soldiers, Arm Circles each direction, Cherry Pickers, Merkins and something new I don’t have a name for it I will call it the Alabama After Prom(an Alabama Prom Dates with a LBC)

    The original set up: 8 stations the majority started with 5 burpees (various ones) then a 3 exercise routine, reverse then back thru one more time ending with the burpees back to the start to pick out the 100. Did we get thru all of them(NO), only 5 was completed. Here’s the overview:

    Station 1: 5 burpees, 10 Alligator Merkins, 12 WW2, 15 squats(reverse it, then back thru once more) finishing with the 5 burpees then back to do 100 shoulder taps

    Station 2: 5 Army Ranger burpees, 10 Lunges/side, 12 Diamond Merkins, 15 4 count mountain climbers (reverse it, back thru again finishing with the burpees then did 100 Carolina Dry Docks

    Station 3: 5 Navy Seal Burpee, 10 Butterfly Sit-ups, 12 Dive Bombers, 15 Tuck Jumps(reverse it, back thru turn finishing with the 5 Navy Seals) back to do 100 LBCS

    Station 4: 15 Scrunchy Frogs, 30 Jump Squats, 40 Tricep Dips(reverse it, started to hit station 5)

    Station 5(final one): 5 8-count Burpees, 10 plank suicides, 15 wide arm merkins, 20 L/R Side Plank drops(reverse, back and finished it with 100 2 count toe taps and 100 2-count flutters)

    The final bit was with a 70 pound Atlas Stone: 11 just only leg kick thrus then carry the stone down. When you carried it back up, that was your pass each of us took turns. With about 3 minutes left, to the flag for a quick boat hold and done

    Numbers, Names, Announcements and prayer led by YHC to close it out.

    Welcome Don(Dick Tracy) to the group. He saw us last week and joined in today. The carries especially the longer ones were no joke. This was the first time I brought this out, I have some tweaking to do but in the future will try it again I think we can finish it all. Recovery and see you next time

  • Rucking at Rockwood

    Early morning… Clouds were still out and the fields getting ready. 6 of us ventured on another adventure thru the trails and woods. A little exploring around, taking the reverse way on a few parts plus venturing on the trails from last time.

    We stopped back at the flag, almost 3 miles and 50 minutes(I can’t believe I thought I had some time left on my Garmin and no it said no more juice. Time to prep for the main workout….

  • All the smells

    Boberry, and YHC both had a busy day ahead of us but we decided to make sure we still got 1% better with another version of Premature Acceleration.

    Great conversation as usual, but there were many different aromas in the air. Some fresh grass (more than one kind) We passed a house party (not THE House Party) that was still getting after it into the early morning hours. As well as what we can assume was some wake and bake driving by on Courthouse. Pollen still has a strong presence. YHC may have released some methane gas into the air, but it doesn’t smell, I promise.

    With 20 minutes left we decided to push the pace and go for our own Courthouse 10k. We got the last 2 miles at close to an 8 minute per mile pace(not too bad by our standards) to finish out the 10k.

    Good luck to my M as she’s doing the Monument Avenue 10k. And happy and safe travels to Boberry for his beach trip this week.