With the upcoming race and ruck over the weekend, YHC had advertised a Recovery Day at Twin Team. No burpees, no hand release merkins…….but we still managed to put in some work. Here is a brief summary for your viewing pleasure:
To the Circle for Warm up:
Side Straddle Hops, Arm Circles, Imperial Walkers, LBC’s, Alabama Prom Dates, (S)Crunchy Frogs, Shoulder Taps.
Mosey the long way to the Track. PAX got to call out a 50 count ab exercise: LBC’s while in route.
At the track: 50 Flutter Kicks followed by a couple of Hundred Meter Leg warm-ups: Can Openers, Butt Kicks, High Knees
2 x 200 meters. Jog the curve, Striders down the straight away.
Appalachian Lunge Walk in between the sets, plus 50 WWII Sit ups.
50 count Suzanne Somers (RIP)
Mosey to the back of the parking lot: 7 hill repeats followed by 50 Peter Parkers. Bear Crawl up the last hill.
Back to the Flag for 5 minutes of Broga: Focused on hips and hamstrings.
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Enjoyed the workout this morning! Doozy is running the full marathon tomorrow and Don Draper (and others) are in the half – good luck to all! There was also a lot of buzz about the Ruck for Food – see slack for details. The backblast title is kind of a long story………
SYITG
Author: Chaplain
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The Adventures of the Nipple Ring Posse
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Big Ballers
With 4 PAX on hand, it was a perfect opportunity to steal a Big Data point. We played 4 on 4 full court basketball for 2 hours, rotating teams in and out. With a mix of teens, young adults and a couple dads; the competition was fierce. Already getting sore as I type up this backblast.
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Divergent Paths
The best thing about Morning Wood is that you can pretty much just do whatever you want. Big Rig got in some early miles (10 total) in typical Big Rig fashion. Florence and YHC joined for the latter portions of the run. House Party Rucked around the main road of the park. Mudslide and State Farm ventured to parts unknown. Touchdown shot baskets in the dark by himself. As is customary: a good time was had by all.
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The Fence is Your Friend
12 SOJ all-stars gathered in the chilly gloom for the latest edition of Rock N Roll. The following is a brief summary for your viewing pleasure:
Mosey to the parking lot for Warmarama:
LBC’s, Freddy Mercuries, Alabama Prom Dates, American Hammers, Dead Man Hang AND Forward Straddle Hops, Mario Jumps, Karaoke, Walking Knee Pulls, Mummy Kicks all across the parking lot.
Mosey to the back of the baseball fence for Exercise One: 100 Chain Smokers. Stop when the first man hits 100 (Florence).
To the Baseball Outfield for Exercise Two: 7’s (kind of like 11’s); Chicken Peckers and Donkey Kicks. Run along the outfield fence in between sets.
Mosey to the back Parking Lot for Exercise Three:
Triple Check – Run down the hill and back, Merkins, Jump Squats.
To the Pull Up Bars for Exercise Four: Circuit – do in any order:
10 Burpees, 20 Hanging Knee Raises, 30 Hand Release Merkins, 40 WWII Situps, 50 Dips.
Back to the Parking Lot for Exercise 5: Crab walk across the parking lot.
To the Flag for 2 minutes of Monkey Humpers
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Great group this morning! First time really feeling the fingers freezing – especially during the Chicken Peckers. We had a random Michigan fan pop in during the circuit and trash talk Big Rig. He did not appear overly interested in coming out for a workout, unfortunately. What I love about Rock N Roll is that it has developed an amazing core of PAX who are very consistent. As always, it was a great honor to lead. Happy upcoming birthday to POSH!
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Deltoid Warriors
8 PAX gathered at Huguenot High School for the latest edition of THE FORGE. The following is a brief summary for your viewing pleasure:
Mosey to the warm up circle – at the first light do 1 hand release merkin. Add one HR merkin at each additional light. I believe there are 15 total.
Warm up: Mummy kicks, Helicopters, Imperial Walkers, Australian Snow Angels, Heels to Heaven, Alabama Prom Dates.
Mosey to the Great Wall of TryHard for Exercise One:
Indigenous People’s Chicken Peckers – Anchor does a bear crawl to the front of the line.
Exercise Two: Hillicide – Suicide style run up the hill with 4 stops. At the bottom complete 10 WWII sit-ups each time.
Exercise Three: 300 toe taps (CSAUP)
Exercise Four: Triple Check (with teams of 4): Bernie up the sidewalk beside Brokeback Railing, run down. Other exercises were flutter kicks and shoulder taps.
BTTF for Numbers, Names, Announcements, etc.
YHC took us out
Final Thoughts: It was a great morning for a workout! The smell of a campfire appeared to drown out the normal sewage aroma on the hill. The PAX appeared hopeful when the gate to the track was inexplicably open…..but no flat ground was involved. Lots of a great mumblechatter – enjoyed catching up with everyone.
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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.
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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.
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Lots of Wood
YHC, Rosie, McGruff and Hardywood went for an early run. Lots of storm damage and downed trees on the paved trail.
We were lucky to have the two Brogi’s to tag team some stretching on the basketball court. Last Call started us out, and Mudslide wrapped up a full body routine.
It was great catching up with everyone! -
Disney Cruise Preppin’
21 deep at Rock N Roll this morning, including a FNG! Post workout surveys indicate that a good time was had by all. Here is a brief summary for your viewing pleasure.
Mosey to the parking lot for Warmarama:
Side Straddle Hops, Bruce Lee Punches, Helicopters, Mummy Kicks, Alabama Prom Dates, Freddies, Hand Release Merkins AND Karaoke, No Cheat Broad Jumps, Bernie Mummies, & Mario Jumps across the parking lot.
To the side of the Dog Park for Exercise One:
Team Murder Gorillas: One pair does murder gorillas to the shed and sprints back. They also have the honor of picking an exercise for the rest of the PAX:
Polar Bear Burpees
Merkins
Hand Release Merkins
WWII sit ups
Hold Plank
Arm Circles
LBC’s
Jump Squats
Shoulder Taps
American Hammers
Enjoyed working with Cha Cha on this one!
To the baseball fields for Exercise Two: Triple Check
Bobby Hurleys, Dips, Runner bear crawls up hill, then runs around the stairs and back.
Exericse Three: Ab 4 x 50
50 WW II situps
50 LBC’s
50 Heels to Heaven
50 Flutter Kicks
Up to the Parking Lot for Exercise Four
On the side of the parking lot: Bear Crawl every 4 spaces, switch to Crab Walk for 4 spaces, continue pattern to the end.
On the way back: Same pattern, but Flying Monkey Humpers and Lunge Walks
Back to the Flag in time for 2 minutes of LBC’s
Announcements/Prayer Requests
YHC took us out
Final Thoughts: What a great time this morning. Enjoyed seeing some of the New Market/RounTrey posse coming out. With Bone Thugs, Hardywood, and company – the mumblechatter was next level. The PAX were putting in some work!It was a great honor to welcome my friend Leatherneck (Geo) into the group. He had a solid debut and was looking strong out there – Keep posting!
Lots of announcements and events coming up – as always, check Slack for details.
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Royale W/Cheese and a Side of Sprints
YHC traveled east to hang with the Triangle Mafia. We had a nice sized crowd of 11! The following is a brief summary for your viewing pleasure.
Mosey to the basketball court for Warmarama:
Side Straddle Hops, Jazzercise, Mummy Kicks, Freddy Mercuries, LBC’s, HR Merkins, Shoulder Taps AND High Knees, Squatting Side Shuffles, Mummy Bernies, Broad Jumps, Mario Jumps all across the court
Exercise One: Curb Crawl, indigenous peoples style. Worked our way around the island with man in the back breaking off for 3 WWII situps, then run to the front.
Mosey towards the football field, stopping for 25 pole smokers
Exercise Two: The Royale w/Cheese – the somewhat confusing cousin of the quarter pounder.
100 yard – Forward Straddle Hops, run back, 5 burpees
75 yard – Side Lt. Dans, run back, 5 burpees
50 yard – crab walk, run back, 5 burpees
25 yard – Jumping Herpees, run back, 5 burpees.
Exercise Three: Track Workout
3 x 300 meters
first 100 – 50% effort, second 100 – 75% effort, final 100 – 100% effort
*Mandatory motivational speech thrown in before the final set.
Back to the flag for some Monkey Humpers.
Numbers/Names/Announcements/Prayer Requests
Final Thoughts: Great work by all the PAX this morning! This AO has really grown with strong local leadership – Keep it up, fellas. Enjoyed meeting Chunder (MD) and awesome to see Mr. Kimble continuing to post.
Took awhile for YHC’s shoulders to loosen up after Bodo’s brutal beatdown yesterday.