Author: Dealer

  • Huge Bells #1

    7 studs showed up for da first eva Huge Bells KB workout to your favorite pop songs. We now have huge, moist bells tickled by the cool rain this morning.

    đŸ”„Â WARMARAMA (10 min)

    1. Mosey – Short lap around bus loop with butt kickers, high knees, karaoke
    2. SSH (Side-Straddle Hops) – 12 IC
    3. Windmills – OYO
    4. Copperhead Squats – 10 IC
    5. Merkins – 10 IC

    đŸ’Ș The Thang (30 min)

    🔁 3 Rounds of 3 Stations (10 min per round)

    Each round has:

    • 2 KB exercises
    • 1 Bodyweight exercise
    • Rotate every 1 minute, 3 rounds per station.

    đŸ§± Round 1: Foundation

    1. KB Swings
    2. Goblet Squats
    3. Merkins

    Rotate every minute. After 3 rounds, run 1 lap then 1-minute rest.

    đŸ§± Round 2: Core & Control

    1. KB Deadlift High Pulls
    2. KB Russian Twists (with feet up)
    3. Plank 

    Rotate every minute. After 3 rounds, run 1 lap then 1-minute rest.

    đŸ§± Round 3: Power & Push

    1. KB Thruster
    2. KB Lunges (goblet hold)
    3. LBCs

    Rotate every minute. Only got through 2 rounds

    🧘 Mary / Cool Down (5 min)

    Slowsey BTTF

    đŸ—ŁïžÂ COT (Circle of Trust)

    • Name-o-Rama
    • Announcements
    • Prayer Requests – for cold rain cooling us down, for Machismo’s neighbor RIP and family, for Snuff’s M

    Dealer’s Musings:

    • Being site Q for a Monday AO made me drink less on Sunday. Thank you for that accountability, brothers.
    • Two KBs – one light say 10-15 lbs and one heavy say 30-35 lbs – would be good options.
    • No KBs? Dumbbells and Cindys work. Still show up, we got ya.
    • KB hits differently than boot camp. Come get swoll and get huge bells.

  • Katy Perry Blazing Across the Sky

    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.

  • 8 Burpees for the TD + 2 PT Conversion

    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. 

  • Last Call’s $h!t List?

    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.

  • VA Homecoming Dates

    Monsoon conditions hampered the drive to No Toll but quickly evaporated within 10 minutes, making for a relatively dry post. A hot potato post, to be clear, but at least a dry one.

    WARMARAMA: Machismo moseyed us to parking lot for SSHs, Donny Qs, imperial squat walkers, and some merkins. He was kind and get us of our six. 

    Rolled to futbol field shelter. 

    COP 1: Machismo’s TABATA

    8 rounds, 45 seconds of work then 45 seconds of rest. First 5 rounds were alternating Machismo “I’ve Fallen and I Can’t Get Up”; next 3 rounds were alternating Machismo “Virginia Homecoming Dates.” Belay was really good at those, so he must have been a Homecoming King stud. 

    COP 2: L Wood’s Eye of the Storm

    5 burpees in shelter. Run to corner 1 and hit 30 SSHs. Run back to shelter for 5 more burpees then hit 30 Lieutenant Dans in corner 2. Repeato with 30 squats and 3 merkins in last 2 corners. Twas very kind of L Woods to not ask us to lay in the grass. 

    Machismo really wanted to do some more TABATA Virginia Homecoming Dates (coming soon to a Q near you), but we just ignored him. Dealer grabbed the hot potato. 

    COP 3: Dealer’s Plank Dora

    Partner up. One partner runs to water tower while other hits 100 Peter Parkers, 200 Plank Jacks, 300 Mountain Climbers. Shoulder burn for the W. It’s really dissatisfying when you can’t finish because time runs out. 

    PRAYERS: For Double Mint’s momma and care takers. For all of us to try to shine light. 

  • Scram: Respect, Respect

    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. 

  • A Soggy Beast @ The Zoo

    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. 

  • Jerkin’

    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. 

  • 2 Steps Forward 1 Back

    HOT Potato Q all the way.

    Machismo warmed us up with some slow dawg DQs and some arm circles much to Last Calls’s delight.

    I’m really invested here writing this.

    Then Machismo made us do various movements between light poles all the way down the hill including high knees, butt kicks, Bernies, murder gorillas, crab walks, lunges, you name it.

    Then Belay made us run to light posts, Bernie back one, and hit some Mercans all the way back up the hill.

    Then I had the last 5 minutes which is how I got stuck with writing this. Made the dudes run and hit abs. Nuff said.

    Prayed for our health, others dealing with physical, spiritual, or mental health issues, prayed for our care takers. Appreciated the men and the work today. Last Call and Scram want to run more next time.

  • If you lay diagonally, you’ll gain another 6 inches

    WARMARAMA: Mosey to bus loop for warms that included helicopters, dead man hangs, cherry pickers, mountain climbers, merkins, sprinkling of broga, and some LBCs. 

    Mosey down the hill to cul de sac behind turf field. Stop halfway down and hit mountain climbers in cadence. Recover.

    After arriving at cul de sac, hit more mountain climbers in cadence. 

    COP 1: Starting in the cul de sac and moving uphill, stop at each street light and perform a letter of BLIMPS going up by 10 reps each time:

    B.L.I.M.P.S

    • B – Burpees 10x
    • L – Lunges 20x (single count)
    • I – Imperial Walkers 30x
    • M – Merkins (no cheat) 40x
    • P – Plank Jacks 50x
    • S – Squats 60x

    Recover. Another set of mountain climbers in cadence. The hardest (physical) part of GTE 47 for me was the combo bear crawl and mountain climbers with rucksack on our first cadre Flight Nurse pushed us through. He smoked us on those exercises for 90 minutes before we even left Forest Hill Park. Today’s mountain climbers were in honor of my GTE brothers. 

    Mosey to ramp for Jerkin Gym.

    COP 2: Line up at handicap ramp single file for Jerkin Gym. Each man takes a section. 7 jerkins then 7 dips OYO. Leapfrog to next open slot. Repeat all the way up. Dropped to 5 reps a piece halfway up. 

    Mosey up to bus loop for another round of mountain climbers I cadence. 

    COP 3: Perform a set of exercises, then run a lap around the bus loop for Dirty 100:

    • 100 SSHs, run a lap
    • 90 2x Flutter Kicks, run a lap
    • 80 Squats, run a lap
    • 70 LBCs, run a lap
    • 60 2x Mtn Climbers, run a lap
    • 50 Lunges

    Mosey BTTF for 30 seconds of mountain climbers. 

    ANNOUNCEMENTS: Honor our fallen soldiers by doing Murph at Rock n Roll on Saturday at 0700. Hit Tredegar Iron Works (Belle Isle parking lot) on Monday at 0700 for convergence. 

    PRAYERS: For graduates this weekend, for those traveling / coming home for the holiday, for lighter times at work, for our fallen soldiers. USA