Author: crabgrass

  • The Learning Experience

    Timberwolf is still a sheet of ice, but my kids daycare is around the corner and has a perfectly cleared parking lot. Called the audible, got the word out and 6 of us came to enjoy some single-digit-weather-workouts.

    Mosey back and forth to show the PAX the new AO “Bubbles” and standard warmup.

    Thing 1
    Triple Check – squats, merkins, run to end and back

    Thing 2
    Gauntlet
    Station 1 (sandbags): 8x Squat thrusters, 8x merkins, 8x squat thrusters, 8x carolina DD
    Station 2 (blocks): 8x Squat thrusters, 8x curls, 8x squat thrusters, 8x skullcrushers
    Station 3 (kettlebells): 8x jump squats, 8x kb swings, 8x jump squats, 8x high pulls

    Thing 3
    Sprints to end of parking lot and back, 30 second rest in between

    Announcements: Frozen Triangle
    Prayers: Wildcats co-worker, brother-in-law. Hermey’s friend’s family

    Stay safe and warm out there! Time to scope out a spot for Friday since Satan’s Hill is in bad shape

  • Norwegian 4×4

    The cold and wind scared away all of the Timberwolf pups today. YHC and Woodsman paid no mind and went about our workout. To the track!

    lap around to warm up, light stretching but it was cold so we needed to get moving. Decided to do 4x4s. Run for 4 minutes at 80%+ of max heart rate, then walk for 3 minutes. Do that cycle 4 times – great for VO2 max!

    lap around school to close it out

  • Gauntlet

    A few of us were reeling from college football upsets, so we took it out on some blocks. Here’s what went down.

    17 HIMs gathered up for a quick mosey and warmarama.

    Gauntlet:
    2 burpee buy-in
    10 banded merkins
    10 rock squats
    10 dead bugs
    10 bicep curls
    10 band deadlifts
    10 sandbag squat thrusters
    A) run up SH or B) sprint to stop sign and back

    Rinse and repeat until time is up. Great work everyone, great way to kick off the year at Satan’s Hill.

  • Hardest part is waking up

    4 HIMs ventured out in the cold to explore parts of Harpers Mill undiscovered previously. According to the Amelia County Sheriff, here’s what went down.

    Mosey down to the townhomes with the well lit street lamps. Found a decent hill so we ran to the top and did our warm-up. Heist made a request to find jerkin bars, so off we went to (unsuccessfully) find some.

    Pyramids:
    Rd 1 – LBC/H2H/Hello Dolly/Freddy/Box Cutters x8
    Rd 2 – Merkins/Dry Docks/Mtn Climbers/Shoulder Taps/Dips
    Rd 3 – Squats, firecrackers, imperial walker, calf raises, jump squats

    We ran to a new spot each round, then BTTF

    Highlights:
    Someone decided to start their resolution walks a day early and was caught off guard by our LBCs
    Amelia Co Sheriff stopped for a chat on his way home from his shift, said he sees the Amelia crew all the time running around the courthouse
    El Heisto M makes some good chinese food, just avoid El Heisto the next morning.
    2 people think you need water, the other 2 think coffee + bourbon is a solid replacement. Hung jury

    Prayers everyone is safe tonight ringing in the new year! Prayers for Snookie

  • Nightmare Before Christmas

    9 brave souls entered Alamo prepared to give it their all to make room for cookies this week. YHC obliged them

    Off we go, run across the street then a moving warmup; rotate between high knees and butt kickers are each mailbox. circle up for some light exercises.

    Firecracker alley – 1/2/3/4/5/4/3/2/1 at the 9 driveways.

    Mt Dora.
    We have arrived. Partner up, grab a coupon.
    100 plank pull throughs
    200 bicep curls
    300 squats
    200 skullcrushers
    100 KB swings
    runner to top of hill and back

    F3 Snow Angels – 1/2/3/4/5/4/3/2/1 HRM at each driveways. Mosey our way to bunker, 20 reindeer kicks for good measure, BTTF.

    Highlights:
    Wildcat tried to beat a runner while doing firecracker alley, valiant effort
    The soothing sounds of cinder block pull throughs
    Nancy thought this was a Christmas themed workout (this is the Die Hard version of a Christmas movie)
    Each PAX got to raid Santa’s sack twice, enjoy the juice boys!

    Prayers – Fandango’s Dad & Nancy FIL recoveries, general well-being and safe travels.

    New Years Day convergence – 7am Dogpile 1/1/26

  • Hyrox F3 Style

    YHC started off the day by picking up Matlock and a special guest, cutting off Swoop, and running an errand…

    Roll up at 5:29, hop out, let’s go.

    Mosey to cul-de-sac and back. The other week we got a lot of Ohio St facts, so I started off with some Hoosier-Daddy smack talk. 1 SSH for each point OSU scored and various other warm-up routines. YHC strongly suggested the PAX shed some layers and embrace the weather. Some obliged, some were stubborn. Arm Circles + Intensive Stares worked.

    To the tennis courts we go…

    4 stations setup
    1) bands tied to chain-link fence for “ski” pulls
    2) sandbags for squat thrusters
    3) bands tied to fence, around waist for shuttle runs
    4) broad jump burpees

    Split into 4 groups, 90 seconds AMRAP, then run as a group ~1/2 mile, switch to new station. Made it through 5 rotations

    Good work fellas! Was good to see some shorts out there today. Next Week Rudy’s Light run, followed by Nightmare Before Christmas and 12 Days of Christmas at No Toll

  • Pac Man

    YHC was supposed to be on a flight to INDY at 6am, but client cancelled last night so I took advantage of an empty Q sheet! Rolled up to 3 familiar faces and 4 unexpected ones – I’ll let them sort of who’s in what group – but great to see everyone! Let’s mosey

    Since I had numbers this week, we went back over to Thales and introduced folks to a fresh take on Timberwolf. Warmup included reminding Flyboy of the F3 mission and Rudy of his name…

    Thang 1 – Pac man
    Hermey was picked to be PacMan. There are 8 intersections, he started at one, we started at the opposite side. Rules are simple:
    – Each time you get to an intersection, do 20x of exercise (rotate through merkins, squats, WW2, LBCs).
    – Must stop at every intersection you come to
    – Goal is to hit all 8 intersections (yes, you may have to repeat some)
    – If PAC MAN crosses your path, you add 20 reps at each intersection (compounding)

    Why was Hermey picked to be pacman? Because Hermey = chaos and he didn’t disappoint. Corners were cut, intersections were ignored, but he had a mission and he intended to carry it out. PAX did great maneuvering through the parking lot and avoiding. Rosie and Wildcat finished first, so YHC made a rule on the “fly” that they too are now Pac Man. Off you go! “Fly”boy was noticeably upset by this impromptu rule, this brought joy to YHC.

    Thang 2 – 11’s
    Firecrackers + Squats. Picked a section of the parking lot that met the required length. Small oversight on the grade of the slope, but whatevs…Note: Firecrackers hurt Rudy’s back

    This was followed by some Dips > Incline Merkins > Dips > Incline Merkins to get a pump going for our chest. Pax was looking beefy after this.

    Run over to a wall and did some OYO 10x donkey kicks followed by a 20 second hold. Wildcat and McGruff gave proper 20 counts, Rudy almost passed out.

    Thang 3

    Mosey BTTF, did a mini lightpole alley along the way and ended with a supreme ring of fire with some work-van dodging included. Note: Burpees do not hurt Rudy’s back.

    Announcement – Bridge 11/15 ping Hutton, Chili Cook Off 11/23 ping Crabgrass, Thanksgiving workout @ Mary ping Handshake, 12/6 Daddy Daughter dance ping Meatball or Rudy

    Prayers – Wildcat has the support of this brotherhood, those running in the race this weekend, continued blessings as we approach holidays.

    Good work fellas, get some rest we have Mudslide at Satan’s Hill tomorrow.

  • CHAD1000x

    5 HIM came out in the cold, brought some weight and did some work. We each got through 400 steps ups plus 3 rounds of FIRE. Today though, is for our veterans.

    October 29, 2018 Navy SEAL Chad Wilkinson took his life. While approaching his 21st year of active duty and experiencing multiple combat deployments, his body and his mind had taken too much.

    “This is a silent disease where symptoms, triggers, and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.

    Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD named after my husband Chad, supporting Veteran Mental Health Initiatives.

    There are a lot of people who are struggling, too many lives are lost. Many more we can prevent. We believe that physical health leads to mental health and everybody needs somebody. So use “CHAD” as inspiration. Say his name, honor his story, and live big by sharing your time with friends and those you love. Tomorrow is never promised.”

    As men, we carry the weight of the world on our shoulders some days. If there is anyone who is struggling please know its OK to ask for help, from your family, friends, professionals, your brothers – lean on others and you can make it through whatever struggle you face, know that. There is also the national suicide and crisis prevention hotline, simply dial 988.

    www.stepupfoundation.org

    Thank a veteran today

  • Crabtastic Q

    Between work travel and football-fartsacking, YHC has missed a few Alamo’s and wanted to get back out there. No better motivation than to put your name on the Q sheet! I completed my pre-blast on a paper plate and sent it to the group the night before.

    Gathered the group, mosey to start things off. Fresh legs led to a tempest pace out the gates. Warmup to get the blood flowing on a chilly morning.

    First THANG – Pyramids
    These are becoming a favorite of mine. Start with one exercise, add one exercise each round. After completing 6 exercises in a round, we start dropping one.
    One the tennis court along the base line (some may call it other things but they are foolish)
    1 – Shuttle run
    2 – hand release merkins x10
    3 – mountain climbers for Swoop x20
    4 – Superman planks (Nancy named these, send all complaints his way) x10
    5 – J-LO pickle poppers x10
    6 – Burpees x5
    Editor’s Note: It would appear from the mumble-chatter that shoulders were burning amongst the group

    Second THANG – Triple Check
    Per plate instructions, head to the hill behind the hill and locate 5 sandbags in the dark.
    Runner – run up hill with sandbag, lunge down the hill.
    P2 – No surrenders
    P3 – Lt Dans
    Editor’s note: It would appear from mumble chatter that legs were still struggling after Friday’s SH workout. YHC intended this to be true.

    Third THANG – Bunker Kicks
    Mosey to bunker for a series of Donkey Kicks / I am not worthy / Wall Sits

    BTTF for ring of fire abs edition.

    Announcements – Bridge this weekend, Hutton leading. Bunch of people doing Richmond Half – send them some love! Chili cookoff 11/23 @ 3pm, signup sheet on Slack.

    Prayers – Wildcat scans, Hermey wife healing from ankle surgery

  • Wet N’ Wild

    Three of SOJ’s elite warriors rolled out of bed today, braved the drizzle, and discovered that Mother Nature had set the thermostat to “surprisingly pleasant.” According to the black cat that cursed our path, here’s the saga…

    We kicked things off with a triangular warm-up around the school and bus lane—because circles are too mainstream. Right about then, the heavens opened up and dumped buckets on us. Warm-up continued, but only with moves that kept our butts off the soggy ground (you’re welcome).

    Then we left the cozy confines of Timberwolf and ventured into the wild unknown: Thales Academy. The plan was Pac-Man, but apparently the PAX feared becoming waterlogged ghosts. So instead, we explored Thales’ parking lot, Pac man will have to wait…

    Highlights of our adventure:

    1. 12 Corners – Why settle for four like amateurs? We hit every intersection in a figure-8 pattern, cranking out 15 reps of whatever YHC dreamed up.
    2. 7’s – Because 11’s sounded too ambitious for a field that was soft, squishy, and slightly tilted. Burpees + Firecrackers = spicy misery.
    3. Triple Check – Squats, merkins, and a runner.
    4. The Scenic Route – A grand tour: parking lot, woods, bus lane, front of the school, and back to the flag. Finished with three rounds of Ring of Fire.

    Rain? Conquered. Spirits? High. SOJ? Still undefeated. Nancy there will be a lot of well-rested guys at Satan’s Hill for you tomorrow

    Triangle of Trust: Nancy has a good Q for tomorrow at Satans Hill, Chili cook-off 11/23, Daddy Daughter dance 12/6. Prayers for Jamaica