Author: Dealer

8 studs partook in the “Old Dirty 100” powered by 90s alt rock bangers.

🔥 WARMARAMA (10 min)

Mosey around parking lot loop working in butt kickers, high knees, karaokes (done on the same side as pointed out by Belay). Circle up for some SSHs, DQs, Helicopters, Cherry Pickers, and stretching.

Hit play on 90s alt rock then moseyed to bus loop for round 1 of Old Dirty 100.

💪 The Thang (30 min)

🔁 Old Dirty 100

🧱 Round 1: HS Bus Loop

1. Ran 1 lap then hit 100 Freddie Mercuries
2. Ran 1 lap then hit 90 squats
3. Ran 1 lap then hit 80 merkin

🧱 Round 2: Courtyard Loop

1. Ran 1 lap then hit 70 LBCs
2. Ran 1 lap then hit 60 imperial squat walkers (60 is debatable)
3. Ran 1 lap then hit 50 Chuck Norris merkins

🧱 Round 3: MS Bus Loop

1. Ran 1 lap then hit 40 flutters
2. Ran 1 lap then hit 30 walking lunges
3. Ran 1 lap then hit 20 mountain climbers
4. Ran 1 lap then hit 10 burpees

Slowseyed to a wall and sat in people’s chair while Rage Against the Machine screamed “FU, I won’t do what you tell me” at us.

🧘 Mary / Cool Down (5 min)

Moseyed BTTF for 4 minutes of Mary.

🗣️ COT (Circle of Trust)

• Name-o-Rama
• Announcements
• Prayer Requests – Wildcat

Dealer’s Musings:

• Smaller group than usual, but great company and hard work
• 311 gets Snuff fired up
• Wedding Singer rages when Rage plays
• Coffeerama was great!

WARMARAMA: 

Moseyed to tennis courts for SSHs, merkins, stretches, Ukrainian Soldiers with messed up cadence (Russia’s fault), and a Starlink satellite launch viewing.

Moseyed to turf field. 

COP 1: 

The Snake

Start on corner of the field where goal line and sideline meet. Run along the goal line to opposite sideline. Run up sideline to 5-yard line, then run along 5-yard line to opposite sideline. Run up sideline to 10-yard line then drop for 10 merkins. Run along 10-yard line to opposite sideline, up sideline, back across 15-yard line, up sideline to 20, then drop for 20 merkins. Repeato to 50-yard line.

Man Killers half time show.

Snake descent from 50-yard line to goal line but with squats of 50, 40, 30, 20, and 10 reps.

Sprint length of field for kickoff return. Mosey to the base of Chaplain Hill.

COP 2: 

11s

1 American Hammer, run up first hill only, 10 scrunchy frogs. Run back down hill. 2 Hammers, run up, 9 scrunchy frogs. Repeat until done. 

COP 3: 

Federal Prison Workout

Partner up. 5 sets with descending reps. Partner 1 does 5 Tyson push ups then 5 Donkey Kicks. Al Gore while partners does his set. Keep switching, hitting 4, 3, 2, 1 reps until done. 

ANNOUNCEMENTS:

SOJ Chilli Cook Off 11/23, 1500-1800, Alamo Clubhouse.

Daddy Daughter Dance, 12/6, 1900-2100, West End Assembly of God.

PRAYERS:

Broadway’s recovery.

WARMARAMA: 

Moseyed to tennis courts for SSHs, merkins, stretches, and light abs.

Moseyed to turf field. 

COP 1: 

7 of Diamonds

Performed on a large diamond/square. For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey in between corners. Rounds 1-4, increase by 7 reps with a different exercise each round. Rounds 5-7, decrease by 7 reps. Bro code in between rounds. 

• Rd. 1: 7 scrunchy frogs
• Rd. 2: 14 merkins
• Rd. 3: 21 hammers
• Rd. 4: 28 plank jacks
• Rd. 5: 21 squats
• Rd. 6: 14 WWIs
• Rd. 7: 7 Carolina dry docks

COP 2: 

Jerkin Gym

Stop at handicap ramp/jerkin gym. Line up single file each man takes a section. 5 incline merkins then jerkins then leapfrog to next open slot. 5 jerkins the leapfrog to next open slot. Repeat all the way up.

COP 3: 

Federal Prison Workout

Partner up. 5 sets with descending reps. Partner 1 does 5 Tyson push ups then 5 Donkey Kicks. Rests while partners does his set. Then they move to 4 and 4, 3 and 3 until done. 

ANNOUNCEMENTS:

Homegrown Half + 10k + 5k run, walk, ruck on 8/16.

SOJ Leadership at casa del Heisto on 8/12.

Grow Ruck, NC with L Woods and NTB first weekend of October. 

PRAYERS:

For HIMs, Ms, and 2.0s starting school and the new rhythms and transitions that come with it. 

WARMARAMA: Took a lap around bus loop with karaokes for late comers then moseyed to tennis courts for SSHs, merkins, stretches, and light abs.

Moseyed to turf field. 

COP 1: 

1st & 10

100 yard field marked at 10 yard increments. Perform 10 Burpees, 1 WW2 (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Burpees, 2 WW2s, sprint the remaining 80 yards. Recover jog back to the 30. Repeato until all 100 yards and 11’s have been completed.

Last Call started chirping that I might be on his $h!t list after that first lovely pearl. Ran 1 lap around the track indigenous people style. Then moseyed to a hill.

COP 2: 

Build a Beast Abs

Find a hill then:

• 5 scrunchy frogs, run up and back
• 5 scrunchy frogs, 10 hammers, run up and back
• 5 scrunchy frogs, 10 hammers, 15 flutters, run up and back
• 5 scrunchy frogs, 10 hammers, 15 flutters, 20 LBCS for extra credit. 

I thought Last Call was bringing me a heart ballon and discarded, used water bottle – both found in the HS parking lot – to let me know I was not on his $h!t list but instead he brushed past me on the way to throw them out. 

Hit some tooth fairies on the steps as we made our way back to the flag. Saw an empty wall and stopped to say hi. 

COP 3:

Wall Work

20 milkers + 5 Tyson push ups + 5 donkey kicks then break

20 Muhammad Ali’s + 6 Tyson push ups + 6 donkey kicks then break

20 hoe downs + 7 Tyson push ups + 7 donkey kicks then break

ANNOUNCEMENTS:

I did not make Last Call’s $h!t list because I “slowseyed” the workout towards the end. Yacht Rock at Twin Team next Friday!

PRAYERS: 14 years of marriage for Dealer. For collective will to be better men in all relationships.

Today is Scram’s 67th trip around the sun. We had a smokefest to celebrate to make him earn those lunch beers today.

WARMARAMA: Mosey to far bus loop for SSHs, helicopters, dead man hangs, merkins, and WWIIs.

Mosey to football field through “Machismo’s Gate.”

COP 1: The Snake

Start on corner of the field where goal line and sideline meet. Run along the goal line to opposite sideline. Run up sideline to 5-yard line, then run along 5-yard line to opposite sideline. Run up sideline to 10-yard line then drop for 10 merkins. Run along 10-yard line to opposite sideline, up sideline, back across 15-yard line, up sideline to 20 then drop for 20 merkins. Repeat – 30 merkins at 30-yard line, 40 mountain climbers at 40-yard line, 50 mountain climbers at 50-yard line. 

Man Killers was the half time show, not Janet Jackson’s breast. Tried my best to channel Doozy’s easy count when leading Man Killers but lost my breath. Descending snake with mountain climbers at 50- and 40-yard lines then flutters at 30-, 20-, and 10-yard lines.

Mosey to bottom parking lot.

COP 2: 11s

1 squat at bottom of hill. Run up then hit 10 carolina dry docks at the top. Slowsey down. 2 squats at bottom, run up, 9 dry docks at the top. Repeato all the way to 10 and 1.

Mosey back to flag.

ANNOUNCEMENTS: Century Classic on 5/2-5/3. SIGN UP for a team. 

PRAYERS: For Scram’s 67th year on earth. He is a bad ass pushing every day to be more physically fit and mentally awake – an example for all of us to follow.

For L Woods and his wife that they get good news. 

For all the PAX making travel memories with their Ms and 2.0s this spring break. May come home safely. 

WARMARAMA: Mosey to far bus loop for SSHs, helicopters, dead man hangs, cherry pickers, merkins, and American Hammers, and Alabama prom dates

Mosey to parking full of broken glass and needles. 

COP 1: The Zoo – Find a parking lot. 1) Crawl Bear across and do 20 merkins with both feet on the curb. 2) Crab Walk across and do 15 merkins with your right hand and foot on the curb. 3)Bear Crawl across and do 20 merkins with both hands on the curb. 4) Murder Gorilla across and do 15 merkins with your left hand and foot on the curb.

Mosey to soggy, wet field. 

COP 2:  The BEAST – 6 exercises, performing 6 reps at 6 stops. Burpees, Lunges (two count), Imperial Squat Walkers, Merkins, Plank Jacks, Squats. YHC did not make the PAX lay in the mud. You’re welcome.

COP 3: Found a wall. Peoples Chair for 15 Muhammad Alis and 15 Donkey Kicks OYO. Round two was Peoples Chair for 20 milkers and 20 Donkey Kicks OYO. 

Mosey back to flag for some Peter Parkers.

ANNOUNCEMENTS: Chilli Cookoff at L Woods 3/22. See Slack for deets. 

PRAYERS: For brothers getting laid off who have tuition, mortgages, 2.0s, Ms, car payments, and other responsibilities for which they are responsible. Let’s help how we can and recognize the human toll. 

WARMARAMA: Mosey to bus loop for butt kickers, high knees, karaokes, SSHs, helicopters, dead man hangs, cherry pickers, merkins, and LBCs. 

Mosey to handicap ramp for Jerkin Gym.

COP 1: Jerkin Gym – Line up at ramp single file. Each man takes a section. 5 jerkins then 5 dips OYO. Leapfrog to next open slot. Repeat all the way down. 

Mosey to parking lot.

COP 2: 7 of Diamonds – Performed on a large diamond/square). For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey in between corners. Each round, increase by 7 reps with a different exercise each round rounds 1-4. Decrease by 7 reps for rounds 5-7. 

• Rd. 1: 7 burpees
• Rd. 2: 14 WW1s
• Rd. 3: 21 squats
• Rd. 4: 28 plank jacks
• Rd. 5: 21 LBCs
• Rd. 6: 14 calf raises
• Rd. 7: 7 mericans

Mosey back to flag and finish with 7 burpees to get Salt Lick to an even 110 for the day. 

ANNOUNCEMENTS: Ruck this Sunday. Frozen Triangle next weekend. 

PRAYERS: For F3 brothers who continually step in and Q and set the example. For individual initiative to get up and go. For dudes on IR showing up and doing what they can.