Tag: #SOJ

  • Traveling Riverside Blues

    Well….the weather was humid to say the least(a nice day for December to go out and get in a great morning workout). A group of 11 brave souls(1 FNG) ventured to see what I had to offer this morning and I did not disappoint. After a little WARMARAMMA(SSHs, Don Quixotes, Helicopters, Imperial Walkers, Copperhead Squats, Merkins and LBCs) we took a longer than usual mosey(I am sure others were going wait, what’s he doing). We hit a spot I have been wanting to try for a while, down the trail there’s a mini-hill so to start out: 3 rounds of uphill sprints with 10 merkins, jump squats, and WW2.

    Next up: to one of my usual spots: partner up 25 hanging reverse ab crunches, 50 2-count Mountain climbers, 75 SSH(partner runs to the gate and back). A little mosey walk and run then onto the next part(the toughest one)

    5 rounds: 20 V-ups, 20 Merkins, a little run around the speed bumps and back, then 20 squats(yes 5 rounds) that’s a tough one just the V-ups alone is hard but add the rest plus run takes it up a few notches.

    Over to the concession stand wall for 2 1 minute rounds of Wall-sits(people’s chair) then the lot nearby for a 4 corner plank jacks with 1 merkin of a different kind(10-20-30-40 plank jacks, 1 regular, army ranger, navy seal and 10 count burpee)

    Final part back at the starting point: 11s this time with murder bunnies and wide leg mountain climbers(I think we got to 3-4 then time was up) Count-outs, Names(welcome Chris(Bono) to the group) prayer lead by YHC to close out the session

    Check Slack for future events(the Tacky lights run next week, 12 days of Rosie Xmas on the 19th). yes I do have a lot of Q upcoming this month: not for a set number but each one I am trying different things, adding something new to see how they work. My next one Tuesday at Bermuda already thinking of a couple of things that I want to try

  • Ask and You Shall Receive

    5 men gathered at Bettie Weaver Elementary for the latest round of Twin Team. Senor Frog mentioned Twin Team hill; thus guaranteeing that we would be heading in that direction. A brief summary for your viewing pleasure……………..

    Mosey to basketball court for Warm-Ups – snuck up on the dude with the German Shepherd.

    LBC’s, Freddy Mercuries, Heels to Heaven, Hand Release Merkins AND Ukranian Soldiers, Hillbillies, Karaoke, Lunge Walks, Forward Straddle Hops, Mummy Bernies all across the court.

    To the side of the school for Exercise One:

    Indigenous Peoples Curb Walk: Man in the back does 10 incline merkins then runs to the front. We went out and back on the large island.

    To Twin Team Hill for Exercise Two:

    On the Way up: WWII Sit ups at each mailbox. Start with 5 and add 5 at each stop.
    Way Down: same pattern but Jump Squats.

    Exercise Three: Time Filler
    200 Monkey Humpers, 100 side LBC’s, 50 Merkins

    Back to the Flag

    10 SHurpees (SSH/burpee combo)
    100 meter sprint

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great effort by the PAX this morning and excellent mumblechatter! Good seeing Meatball at TT for the first time – I had mentioned earlier in the week that we wouldn’t be doing much running – My bad. Some awesome SOJ and F3RVA events coming up – make sure to check Slack for details.

    SYITG

  • Keeping warm to start Thursday

    It was a little bit on the chilly side this morning(a nice 24 degrees over at Timberwolf, yet 4 brave souls came out to test their will with another one of my workouts. The goal for today: keep us constantly moving burn calories and stay warm(I think i managed that quite well). A little WARMARAMMA to start(SSHs, Imperial walkers, Ukrainian Soldiers, Copperhead Squats, Cherry Pickers, Merkins and LBCs) thentime to get going

    First part: the light poles in the back parking lot(start with an exercise, adding each one then at the turn reverse things): here’s the list(5 Wide Merkins, 10 Jump Squats, 15 2 count flutters, 20 ball dippers, 25 calf raises), then reversing the way taking an exercise each light pole off

    2nd part: Lindseys with the 2 exercises being shoulder taps then run across the lot for 2 count toe taps

    3rd round: triple check(tricep dips, step-ups af nd run to the far light pole and back)

    4th: some hill running(6 rounds the odd numbers were regular, the even numbers bernie up the hill)

    5th: triple check(people’s chair, pole smokers and a short circle run) after that back to the flag for a final stretch then time was up

    Numbers, Call-outs and prayer by YHC to end the session

    I am sure a lot went tot the DTH birthday Q over at the Forge this morning(Mount Chaplain is no doubt a tough one to climb). Check Slack for upcoming events(the 12 days of Rosie Xmas coming up on the 19th) plus the contest is on where the spot with the greatest increase will host the NYD convergence. I believe I have the Q Saturday at Rock and Roll(I have a good amount coming up this month). How is Amazon….so far pretty good I average 5-6 miles a night with moving around so I stay busy. The main thing it’s nice to see people each night(fact each day, it helps). Have a good one see you Saturday

  • (singing) Happy Birthday to meeee, I brought 3 FNG’s!!

    10 Forge regulars + 3 DTH raw recruits gathered in the frigid pre-dawn gloom of DTH’s 41st Birthday to catch a ride on the pain train, and have a damn fun time doing it! Some anticipated a canoe hiding behind every light pole, but there was something better in store…

    WARMERAMA:

    • Mosey around to a lower lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom …8-count Opus reps did the trick toward the end

    The THANG: 

    Mosey on down to the end of South Coleman Lane to the culdesac, stopping twice to stretch then sprint a distance

    Pair up and select a CABER (heavy oak limb), all lined up ready and waiting, to the PAX’s great chagrin. Step onto the perfectly indestructible turf field and line up along the end zone. 

    #1 – Caber Squat Flips – P1 squats to lift and flip caber end over end down field while P2 runs to end and back to switch

    #2 – Caber Kicks (PLT’s) & Curls – x25 PLT’s each while stand partner curls caber

    #3 – Murder Cabers – P1 drag/hops the caber down the field while P2 runs to end and back to switch 

    #4 – Posthole Diggers – completed in place by P1 while P2 runs length of field and back to switch 

    INTERMISSION

    • Plank up in a tight circle
    • Down to 6”
    • FLORENCE recites to F3 Mission
    • back up, hold, back down
    • SNUFF recites the Core Principles 
    • YHC adds some You VS You wisdom
    • Recover

    #5 – P1 Caber Twists while P2 x25 WWII, switch

    #6 – Bernie Caber Drags – partners alternate length of field AND back

    #6 – Burpee Caber Jumpovers – completed in place by P1, while P2 runs length of field and back to switch

    #7 – Caber Crabs – caber balanced on hips while P1 crab walks down field, P2 runs to end and back to switch …this was hard …some lunged with cabers instead …crabbers got halfway down field and PAX ran out of time

    Toss cabers into woods edge

    Mosey BTTF

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Another year around the sun thanks be to Jesus, and as expressed in COT, YHC is extremely thankful to have the community of you guys adding such extraordinary flavor to my life! It is an incredible honor to run this race alongside you, and I so much appreciate ya’ll humoring my ridiculously challenging Q’s. There is NO way any of us would have done all that caber work on our own, let alone in the freezing cold dark. Special thanks to our FNG’s saying yes to the headlock – what a special Birthday gift! FIGO (AKA Artur Alvez) and BIODOME (AKA Stephen Dale) are brothers from YHC’s church small group, and BUGGY (AKA Grant Stewart) is another awesome Dad from my Peds practice who just welcomed his second daughter into the world. All of these guys absolutely CRUSHED this tough workout – look forward to seeing you all regularly in the gloom! You get out what you put into it! Yours, Dr Tryhard

    Announcements (SEE SLACK!)

    • Shoe Drive! Bring extra/old shoes to DTH
    • 12/9 Magnum PI at Dogpile
    • 12/19 Rosie’s 12DOC at NoToll
    • GrowRuck is coming to F3RVA on May 3-5 !!!

    Prayer Requests:

    • SNUFF – daughter Novie in serious car accident yesterday, but walked away fine – praise and prayer for recovery

  • Kettlebell Hot potato

    4 SOJ beasts escaped the warm fart sack this morning for a kettle bell beat down. Since no one took the Q it was tie for some hot potato… here is how it went down

    Warmarama led by Nancy Lopez ( SSH, Helicopters, Imperial walkers, cherry pickers, Merkins, LBC, flutter kicks, plan jacks)

    Mosey to the corner for a Swoop led Dora- 50 curls, 100 skull crushers, 150 squats….timer runs to the island

    Cookie jumped in to lead a 4 corners (prostitute style) with his cheese slicer…..around the parking lot . 10 merkin pull throughs, 20 overhead press, 30 lawnmower pulls, 40 raise the roof

    Rudy jump in next to led some strectching after the run…calf raise, alabama prom dates, lunges, one leg alabama prom dates

    Back to swoop for a little parking lot circuit each parking spot we did 10 squats , 10 curls, 10 skull crushers…then run to the island and back to the parking spot one closer to the island and took one off each exercise….repeat till we were down to zero

    Nancy closed us out with some mary ( box cutters, hello dolly, rosalita )

    announcements – rosie’s 12 days of Christmas coming up

    rudy took us out in prayer. have a great day guys!

  • Thankful for breaking bread

    Swoop, his M and 2.0’s were the excited to have our first opportunity to participate in breaking bread. The whole family took time to help make the meal for 8 people this evening. I am sure the food was enjoyed by the people but I am also sure my 2.0’s were able to see how we can help those in need. Thanks again for the opportunity !

  • Tunnel of Fudge

    Taking the latest 1st F challenge seriously, a solid SEVENTEEN studs of the SOJ gloom (including one FNG) converged on Rock&Roll to burn off those extra slices of Thanksgiving pie. Here’s how they stayed warm adding a legendary beatdown to the revered annals of “Tryhardian feats you’ve always dreamed of…”

    The THANG:

    WARMERAMA: 

    • Mosey on the Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Between each set of reps do 5 burpees …probably 40 burpees completed

    COP #1: 

    • Mosey back to the lot and partner up
    • P1 – Burpee Broad Jumps
    • P2 – runs to end of lot and back to switch with partner
    • Continue switching until end of lot

    COP #2:

    • Mosey to the tennis courts
    • TRIPLE CHECK
    • P1 – Chainsmokers
    • P2 – No Cheat Mericans
    • P3 – Runs courts perimenter

    COP #3:

    • Moseyrama to big center lot
    • BOOYAH CATERPILLAR:
    • Partners face each other in plank lined up on adjoining parking spaces
    • While partners do Booyah Mericans, last pair box jumps the planking PAX to the end
    • Traverse Lot

    COP #4:

    • Mosey to THE WALL:
    • Hoedowns x20 IC
    • Dirty Hookups x10 IC (ea side)
    • Donkey Kickoffs – up to 15

    COP #5:

    • Back to the main center lot
    • ESCALATOR 4 CORNERS:
    • Add reps sequentially at each corner
    • C1 – x5 Burpees
    • C2 – add x10 WWII’s
    • C3 – add x20 Jump Squats
    • C4 – add x40 Flutters (2-ct)
    • REVERSO, hitting C3-C1 again

    COP #6:

    • Mosey onto the baseball field
    • TUNNEL OF FUDGE:
    • PAX line up with partners back to back in Peoples Chair
    • Last pair Army Crawl through tunnel and reform back to back at the end
    • Traverse Field

    COP #7:

    • Mosey back to the bball court
    • FIVE MINUTES OF MARY:
    • American Hammers
    • Rosalita Dips
    • Oblique LBC’s – ea side
    • Alabama Prom Dates
    • Starfish Crunches

    COT:

    • Counterama # 17
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  SOJ shows UP ya’ll. Way to take that beatdown in stride fellas. And welcome to STEAMER from New England – TClaps to Melville/WetBandit/Deepdish for headlocking him out. Let’s keep the Rockwood Momentum going at win that Jan 1 Convergence Q! Yours, DTH

    Announcements (SEE SLACK!)

    • Shoe Drive! Bring extra/old shoes to DTH
    • 12/9 Magnum PI at Dogpile

    Prayer Requests:

    • Florence – hip pain
    • Machismo – shoulder injury

  • Virginia was the first(even Kennedy admits it)

    So a disclaimer….it’s taught that the Pilgrims in MA. were the first to celebrate Thanksgiving, yet at Berkeley Plantation in Virginia, 38 settlers came here, part of their charter was to give a day of thanks(hence the history is Virginia is the first to celebrate the holiday). President Kennedy 11/5/63 proclaimed that both states are great, yet Virginia was the first(so those in Massachusetts or the New England area we have that). President Lincoln was the president to declare it a national holiday in 1863. I have more little tidbits to come….here’s the main part

    We had a great crowd of 32(range in age from 9 to 70) come out for my VQ with a convergence(the biggest one I lead so far was 18 but this was huge, which I hope will lead to me leading bigger ones down the road). The start, everyone met in the parking lot of Mary Mumford Elementary(I did a little walk thru prior to make sure I had an idea what I wanted), once we took off to the black top of 50 states for a WARMARAMMA(SSHs, Don Quixtoes, Helicopters, Cherry Pickers, Copperhead Squats, Merkins, LBCs, Alabama Prom Dates). Once that was completed, over to the big field for 11s(my 11s consisted of Mike Tysons(aka Beast) Merkins and Breakdancer(leg drives thru to each side). 11 trees out in the field, able to finish it off in 1 fail swoop.

    Part 2….four corners(non ladies of the evening) style. 25 Supermans, 50 Carolina Dry Docks, 75 Monkey Humpers, 100 2-count flutter kicks(the only thing now looking back at it, I would have reverse the movement from one corner to another where the long sides bear crawl, the short lunges). It still taxes the body, everyone finished then it was back to the 50 states.

    Part 3….triple check(remember the wall is not a person). People’s chair, Jump squats, run to the fence and back(same deal there I would have made one tweak with the run, bernie back but i was in full workout mode so I am not changing

    Part 4….Dora(classic style) 100 Merkins, 200 squats, 300 LBCs(with the run around the full area with the courts. I have to admit that worked out great with the distance of the run, it really stretched things out

    Final little bit…floor sprints(quick round of 10) it was finished. Numbers, names(intro for an FNG who was our youngest) prayer lead by YHC to close it out(then hang-out time and snacks thanks to Heist and Bodos)

    Welcome Happy(Wilson called him Chubbs) the one that Jaws played(Richard Kiel) in Happy Gilmore was Mr. Larson(had the nail in his head). A lot of energy try to chase him down a few times. Pigskin who is someone I need to bring with to a Spartan race I know he was in it when he’s counting in German(he’s ready to go). Overall guys, thanks for the opportunity to lead this

    So a couple of fun facts….favorite side dish for Virginia on Thanksgiving(Mac and Cheese), now an interesting one was Texas with chicken spaghetti(no idea). I have a lot of more workouts, different ideas planned I haven’t really cracked open things that I have to use(trust me when it happens and probably soon you will be going oh boy). One goal I have and I need to upgrade a couple of things is be able to publish backblasts quicker(I need to upgrade my Ipad and add a keyboard so example on Saturdays at Starbucks, I can knock it out then be done. Workouts I am going to be leading more next month, look at the schedule hit some spots that I haven’t been at for a while(6-8 is a reasonable number) close out 2023, get ready for 2024

    Have a good one, see you tomorrow at Rock n Roll

  • Gratitude: The Non-Hallmark Card Type

    8 men answer the 530a Monday call to get after it despite the mid 30s temperature and thanksgiving week get out of jail card. Always inspired by their commitment to push themselves and thankful for the opportunity to lead this group of men. 

    Q shared his perspective on gratitude and the humbling year that was 2023. Pushed PAX to dig deep this week on uncovering what we’re really grateful for and to separate that from the surface level, holiday card version of what we mean when we’re grateful. 

    For me, it’s the fact that my youngest, Liv (1), is alive today. It’s for my health. It’s for my marriage not only suriving, but thriving, in a pediatric terminal illness diagnosis when data suggests otherwise. And, it’s for meeting this inspiring group of men when I needed them most. F3 has been a boon in what can best be summarized as a traumatic year for me. With those challenges comes transformation, and while it wasn’t a fair trade, I’m a better version of myself because of all of it and to put a positive spin on it, after surviving that, nothing can shake me moving forward.

    Here’s what went down:

    Warm up — @ Alamo

    • Circle up
      • Side Straddle hop — 15x
      • Dead man hang. C, L, R 
      • Don Quixote — 10x
      • On your six, Roscoe’s mom
        • History lesson, heist 
        • Leg over body 
      • On your six, leg to chest, L/R
    • Mosey to Rankin Drive

    Blimps

    Thing 1 — B.L.I.M.P.S (Rankin Dr)

    • B – Burpees 15x
    • L – Lunges 20x (single count)
    • I – Imperial Walkers 25x
    • M – Merkins (no cheat) 30x
    • P – Plank Jacks 35x
    • S – Squats 40x

    Plank for the 6, hold — right/left/regular, drop to low hold, recover

    Line up — run aheads to Endstone trail 

    Thing 2 — DORA Abs Verison @ Run past goal, to stop (Endstone Trail) sign/end of street and back 

    • American Hammers 50x
    • LBCs 100x
    • Heels to Heaven 150x

    Line up — run aheads to Litton Dr

    Gratitude mosey — stop half way for real talk with the men

    Thing 3 — DORA (Litton Dr)

    • Runner around cul de sac 
    • Carolina Dry Docks 50x
    • Jump Squats 100x
    • SSH 50x

    Line up — mosey back to The Alamo

    Thing 4 — Ring of fire choice of merkin x10 

    COT — @ Alamo

    • Announcements
      • Heist Kettlebell Q tomorrow 
      • Thanksgiving Bootcamp @ MM, 6a
    • Prayer requests
      • Wildfires
    • Bring it in

  • Taking a ride down Route 66

    10 Fearless men turned out this morning for a nice morning ride down Route 66….Here is how it went down.

    Mosey to the other side of the horseshoe for a warmup- helicopters, dead man hang, imperial walkers, merkins, LBCs

    mosey over to the tennis court for a 4 corners (prostitute style) – 10 mountain climbers, 20 merkins, 30 monkey humpers, 40 freddie mercury

    Then off to Route 66- run around the neighborhood with a burpee at the first intersection and adding another burpee at the next…..we traveled past 11 intersections with increasing burpees for a total of 66 burpees. there were no pit stops on route 66 and Wildcat was our pace car so we crushed this!!

    back to the clubhouse for a dora- 50 carolina dry docks, 100 high knees, 150 LBC

    finished the time off with a 4 corners around the parking lot ( prostitute style) – 10 LBC, 20 Squats, 30 heels to heaven , 40 box cuttters

    Time called.

    announcements- meals for shaw shank, thanksgiving Q, breaking bread

    Wildcat took us out in prayer

    Thanks to the group. always an honor to lead this group of guys who are pushing to better themselves every day.