Always 70 and Sunny
Always 70 and Sunny

Think he knows the end time is at 6:15?


6 SOJ stallions and one lost Near West Ender met up near the Virginia-North Carolina border for a cold, wet, sunny and 70 degree Thursday gloom. With YHC making his first return to Timberwolf since the fall, YHC came in hot to find Doozy and a suspected clown car eager to start. A few more SOJers trickled in and it was time for launch.


Mosey for a west campus tour eventually landing the track, circle up.

F3 Welcome, Mantra and Disclaimer.

SSHs, DQs, Imperial Walkers, Russian Soldiers, Helicopters, Merkins, Flutter Kicks, Pre-6am Alabama Prom Dates, LBCs and Arm circles (including reverso). Warm in the driving rain? Let’s Boogie.

The Thang

Exercise I – Dean Smith’s Four Corners

run the straight aways on the track, lunge the curves

20s of Merkins, Monkey Humpers, Carolina Dry Docks, Lt Dan’s

Plankarama for the six.

Exercise II – Bleacher Report

3 sets of 10 reps of the following

Benchkicks, Derkins and Bench Dips

Exercise III – Dora

Mosey back past the AO launch (around 5:57am) to the Teacher’s Lot, pair up. Pace car runs the length of the lot and back

100 reverse crunches, 200 Merkins, 300 Copperhead Squats (following a quick audible)

Exercise IV – Ascending Parking Space Merkins

12 spaces – bear crawl, 1 merkin at space 1, bear crawl, 2 merks at space 2, up to 12.

Mosey back for one minute of Mary.

Numberama, Namerama, Hermie took us out.

Fantastic work this morning Men. Appreciate resisting the fartsack and embracing the elements. A strong message from my daily devotional on discipline YHC wished to share:

It feels good to get better.

Messages about improvement tend to highlight themes of discomfort. Topics like sacrifice, toughness, and delayed gratification aren’t just normal, they’re often the central message. Of course a lot of the work is difficult and uncomfortable, but it’s also exciting, fulfilling, and moves you in a direction you want to go. 

Remember that it feels good to get better. Actually, I want you to do more than that. Reignite that flame. Reconnect to that sensation. Recommit to keep it burning.

You feel your best when you’re getting better. Keep that at the center of your attention and you’ll not only push through discomfort, you’ll see it less, feel it less, and feel better about it when you do encounter it.

Discipline is the shortcut. Do the work.

– Brian Kight

Have a great one, Fellas. SYITG.


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  1. Announcements:
    – Nancy Lopez’s Golf tourney is just around the corner. Look for specifics soon.
    – F3 RVA is getting into the moving biz. Wednesday night 2/26. See slack and/or Doozy for details.
    – DTH and family heads out on their mission in a couple of weeks. He also may still have some shirts from the most recent order.

  2. Great lead Wojo. Nice mix of all. Thanks Duke for keeping my counting straight on the Dora. Great message on the BB. Love it will steal it.