Striking deep into West End territory the good Doctor brought SOJ-Takeover warmth to the frozen tundra of The Deep, as follows:
The THANG:
WARMERAMA:
- MUSIC ON – rando collection of get pumped rock
- Mosey loop around the front parking lot and circle up in front of the school
- Welcome & Disclaimer
- A well-rounded battery of typical DTH reps top to bottom IC
COP #1:
- Mosey to the bus loop and grab a pillar
- PILLAR ALLEY – Indigenous movement with last man doing a set number of reps whole the PAX does other reps on their pillars
- 1st Half – last man does x5 Pole Smokers while the others do flutters, then run to next available pillar …rotate to half way point
- 2nd Half – last man does x10 Donkey Kicks, others do Hoedowns
COP #2:
- Mosey up to the track
- OLD HUNDRED – rep countdown by 10 from 100 to 10 with a run between sets around half the track
- Sets included: x100 SSH, x90 LBC, x80 Mtn Climbers (2-ct), x70 Shoulder Taps, x60 Dry Docks, x50 Am Hammers, x40 WWII, x30 Jump Squats, x20 Merkins, x10 Burpees (YHC may have mixed some of those middle ones up…)
Mosey BTTF:
- 5 MoM with variable core reps
COT:
- Counterama # 3
- Namerama
- Announcerama (see Below)
- BOM Prayer
NMS: And so begins a little SOJ Takeover for our WestHo and West End brothers – let’s be honest, we just miss seeing them and need the Takeover excuse to get our SOJ-entrenched butts across the river! The Deep was a great time with fine brothers and pumpin tunes on a chilly morning. After the 8 mile ruck yesterday it felt good to give all the muscle groups a decent stretch – Old Hundred never fails and Atilla and Mr Rogers were happy to help provide ideas for the different sets. Appreciate your hospitality gents. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- Sign up for Breaking Bread
- 2/8, 0600 Frozen Triangle – two options with Run/Boomcamp VS Ruck
- 4/5, Mudslide recruiting for Spartan Race 10K in Concord (HUNDREDS OF F3 PAX GOING!)
- April Hike/Ruck with Rodeo Clown to support Make-A-Wish
- Watch Slack for updates on The Bridge