Author: Heist

  • 11 dudes and NO injuries.

    Good morning RVA Pax. We had a good day at THE Alamo this morning. Amazing work by all! Hard to believe we have only been at this thing a year!

    Disclaimers provided. Encouraged, pleaded, and strongly advised to avoid injury.

    Warmorama: Mosey to the Alamo bunker for 30x SSH, 2 rounds of conveyer belts (butt to wall, side walk along the wall, 10 donkey kick OYO, 15 x Copper Head Squats (CHS), 15 merkins, 10 more donkey kicks OYO, 20 Lil’ Baby Crunches (LBCs), 20x flutters, 20x Suzanne Summers (both sides). Recover.

    COP #1: 11s in the Bunker. LBCs and CHS. Reminded everyone not to maim themselves on the slippery area.

    Mosey the playground area to Pinery Way Court.

    COP #2: Triple check: Lunges and Drydocks. Runner goes to a random lampost that wasn’t on. Dude in ram truck didn’t say good morning. I don’t think the 30 something dude walking Lassie wants to come and play with us. We’ll see..

    Mosey back to the Alamo.

    COP #3: Four Corners. Ask 4 dudes for favorite exercises..arm circles, APDs, merkin hammers, and WW2s. Prostitute style…10x/20x/30x/40x. Lots of mumble chatter about the burn. Feel the pain!

    COP #4: To the thunder dome for 5x rounds of partner boo ya merkins (5x) sandwiched with 5x SSH and bear crawls. Nasty Nasty Nasty.

    Stretch a bit with the Pax. Time.

    Announcements:
    1. Heist –> Bring out more fresh meat. Each one of us knows at least 1 or 2 guys
    2. Boberry –> Sign up for Grow Ruck….at least come out and strap on a pack and try it out.
    3. Warby –> ALAMO one-year anniversary Q coming up on March 18….come get some…spread the word…come support. Warby, Cookie, 3DD, and possibly Armstrong will do a redux of Vagabond’s Q that started it all…

    Prayers/Praise:
    1) Heist –> Pray for the injured PAX. Pray for the guys that are on the fringe of coming back to the fold…that they come back…and know that they will be WELCOMED back with a big bro hug.
    2) Blacktop –> Praise that his Dad is doing better.
    3) Futon –> Prayers for Spring Break.

    Futon took us out. Thanks dude!

    Closing remarks: Guys. The Alamo lit a freaking SOJ fire. Just think…without Alamo there is no Armstrong, Cookie, Three Doors Down or Warby. After that time, we had Wildcat get BlackTop to come out…without BlackTop there is no Swoop, Merman or Rudy. Warby also brought out guys like Waterbug, and others. Later on we had Walkie Talkie and Futon…without those guys there would be no Yeehaw.

    Bottom line – bring someone new out. Some of these guys catch fire…and bring out more and more guys.

    I have really enjoyed seeing this thing grow and happy to be apart of it.

  • KB circuit with Heist – Injury Free

    After losing two guys yesterday, I made sure everyone was warmed up and ready to rock.
    According to the spring peepers at Old Hundred Elementary, this is how things went down.

    Disclaimers, warnings, caution, check yourself before you wreck yourself, see a doctor if you have an erection lasting more than 4 hours provided to the Pax.

    Warmorama: SSH (20x), Ukrainian soldiers (15x), Don Quixotes (10x), Andy Dufresne stretch, Deadman hang stretch, LBCs(20x), Rosalitas(15x), Roscoe’s Mom stretch (both sides), downward dog, slowwww stand up.

    Thang: Farmer carry long sides of the parking lot to each corner, performing circuits as follows:

    1. Corner 1: 20x KB swings/15x squat + push press/Single Leg Curb Raise (think single leg APD with or without KB(20x)
    2. Pistol Carry to corner 2
    3. Corner 2: Single arm KB rows (15x), Single arm KB press (with or without bridge) 15x/ KB pullovers (20x)
    4. Farmer Carry to corner 3
    5. Corner 3: KB Deadlifts (20x) w/ option for single leg/KB Shoulder Press (15 x each side)/KB Teakettle bend (15 x each side)
    6. Pistol Carry to corner 4
    7. Corner 4: WW2 KB taps (20x)/KB Pull throughs with Merkin (10x)/KB curls (20 x)

    Quick eye of the storm: Guys picked 4 exercises (20x KB swing to OH/KB skull crushers/KB Nolan Ryan’s/ KB Alan Iverson’s. Basically – farmer’s carry from center (where 20x SSH performed) to designated corner exercise and back. 100x SSHs performed.

    Time!

    Announcements: MOT with Boberry TMW/Get your Ruck on a the the Forge. Most importantly – Futon is starting plans for a special Luv4Liv part 2 event this September. Hope to get a bunch of Pax and local community out for that.

    Prayers: Pray for Armstrong’s father who is in Hospice.

    YHC took us out.

  • A few good men: Dangers of the gloom

    Great to be back in the gloom with the Pax after taking nearly a week off laid up with Covid. Only one way to catch Swoop (and many others now) in the big data…get out and post. Anyway, according to the unidentified creature that puked on the street in Rountrey, here is how it went down:

    1. Long freaking mosey from Alamo to the Rountrey construction area (about a mile). Stretching. Demonstrated our new merkin style (Topeka two step). Mosey on for…..
    2. Construction site triple check: LBCs, lunges, with timer running to run pile. This is where we lost Hermey (twisted knee). Recover.
    3. Mailbox burpees back towards Alamo (this way). This is where we lost our dear friend Purple Rain (hopefully does not need a backetomy)
    4. Next part of the workout requires some explanation…hang with me. I try to come up with new routines for the guys, think of ways to avoid injury (that was the point of the long, but slow mosey), etc.  Hence,  I spend a bit of time here and there on YouTube looking up calisthenic routines.  Turns out that some dudes get JACKED doing hard time on.  Mosey to Alamo bunker (looks like a prison cell) for OYO 3 round burst sets of  three rounds of donkey kids(10)/squats(20)/Topeka two-step merkins (10)….most felt the burn by the end of the second round. 

    BTTF for a brief ring of fire with another incarceration inspired merkin variant: If you have been posting a little bit, you may notice many variations of merkins…Today we tried this variation

    If the title didn’t clue you in, we had a few injuries today (Hermey – knee and Purple Rain – back). Nothing serious (hopefully), but just a reminder to take care of yourself. Fortunately, DR Wildcat provided a quick assessment and Cookie was able to grab a car for Hermey (injury happened a little ways from the flag).

    Prayers for injured PAX. WC took us out.

    Rumor has it that sone much loved and long absent New Market guys are coming back out in the Gloom soon (stay tuned). 

    Enjoy the day. Be the positive light in someone’s life. 

  • Found those Topeka dudes.

    After no shows Wednesday. I tried again with success. BTW bringing a nasty Merkin variant to a post near you. Very new Pax. Good dudes.

    Here is copy and paste of the backblast:

    BACKBLAST!:
    Date: 2024-02-16
    AO: #ao-Top City
    Q: @Jack
    PAX: @Bob Ross, @Mudflap, @Ultra Crunch, @ Heist
    Count: 5
    Warm-Up: Side straddle hops and stretching
    The Thang:
    25 count of:
    Prisoner Squats
    Shoulder Taps w/alternating Knee
    LBC’s
    Single leg RDL Left & Right
    OH Press
    Bicep Curl
    1 min Skull Crusher, R & L
    Mercan 2 Step
    Run
    Repeat
    COT:, @Bob Ross, thankful for freelance work, full time employment, @Mudflap-Finances, @Ultra Crunch-Maintain positive thought patterns, @Heist- safe travel home.

  • Blame it on the Superbowl (DR in Topeka)

    Showed up to “Lion Heart” in Topeka this morning. Waiting….yup…no one is showing up

    I really can’t push myself to bootcamp solo. Plus, I feel like you look like Tyler Durden fighting himself as portrayed in the movie Fight Club. Hats off to Big Rig who did that regularly at 430 am.

    Knowing it was Wednesday, I did my own MOT. .https://onthegomap.com/s/r022457m

    Let’s see how “Top City Owls” on Friday goes.

  • Ole man winter not keeping SOJ down!

    10 SOT bootcampers today! Way to go! According to old man winter, here is how it went down:

    Warmup: Tracers on the bus loop. F3 Mission statement and disclaimers, followed by some stretches, a few merkins (of course). 

    We started with a little triple check with squats and shoulder tap merkins (Bullseye special power move). Runner goes about 75 yards to bus loop sign and back. 10 second countdown by who?! Wedding Singer. 

    Mosey towards the courts, but had to do a quick pain session of 2x people chair for 60 seconds, followed by 10x donkey kick OYO. 

    Tennis courts. What do you think we did dear reader? Exactly – four corners “lady of the night style.” Exercise choices brought to you by Cookie (Merkins), DK (squats), Yeehaw (Heels to Heaven), and Bullseye (SSH). Usual 10/20/30/40 rep set. 

    Mosey to small hill by track. Partner up. Three rounds of bear crawls up the hill and return while partner does merkins/diamond merkins/werkins. 

    2 victory laps with the Don Draper birthday crew and the BTTF. 

    Announcements: Frozen Triangle this Saturday and G R O W R U C K in May!!

    Prayed us out. Cofeteria at Bux. 

    Honor to lead today. Thanks guys!

  • Just plain stupid run part 3

    This run sucks.
    5.4 miles just under 8 minute pace. Tobit and Doozy pushing the pace.

    Hill by the train tracks smoked me again. Let’s agree to make this quarterly!

    Respect to Doozy and Rosie for putting in 3 more miles at the end!

    Thanks to all the guys pushing me today and making me stronger.

     

  • Abdominal snowman tripod.

    We kicked off with a jog down the scenic Rountrey modern home stretch, invigorating our spirits in the crisp morning air.

    Circle up for some SSH, Helicopters, Don Quixote.

    DORA: We plunged into the heart of endurance with 100 LBCs, powered through 200 squats, and soared with 300 double-count flutters. The runner charged down Alvecote Terrace, embodying the spirit of perseverance.

    Strength and Balance: We dominated 20 fiery fire hydrants and embraced the tranquility of a 1-minute plank, forging both strength and stability.

    Tribal Trek: In an Indian run, we journeyed together to the Waverton/Endstone Culdesac, each step strengthening our brotherhood.

    Triple Check Trials: One brave soul sprinted to the formidable angry snowman, while the rest of us alternated between SSH’s energy and the explosive power of jump squats.

    Plank Pow-Wow: A 2-minute plank challenge sparked spirited mumble chatter, with some legendary 3rd and 4th leg assists – a moment you just had to witness.

    Endstone Escapade: We charged up Endstone Trail, halting at the hill’s base for two adrenaline-fueled sprint rounds:

    Round 1: Sprint up hill. 10 squats at each ⛄️ (5x). Mosey walk down hill.
    Round 2: Same thing, added 10 ball dippers.

    Final Stretch: With 4 minutes on the clock, we headed back to the flag for some rejuvenating stretches, unwinding our warrior muscles.

    Announcements:

    1. Swoop Q at Old Hundred tomorrow.
    2. GrowRuck
    3. Frozen Triangle
    4. Have you seen Oyster?

    Prayers and Cheers:

    1. Cookie’s friend’s dad has recovered from pneumonia and is our of the hospital.
    2. Pray for Blacktop’s father who is sick.

  • No rain. KB training. Get some.

    PAX: Hermey, Heist, Purple Rain, Cookie

    Warm-Up:

    • 2 rounds of farmer carry around the parking lot.

    Round 1:

    • 20x Kettlebell Swings
    • 15x Kettlebell Rows
    • 20x Kettlebell Squats
    • Walk around the lot to the other side. Repeat. Return to the start.

    Round 2:

    • 10x Kettlebell Single Leg Deadlifts
    • 20x Kettlebell Sumo Squats
    • 15x Kettlebell Curls
    • Walk around the lot to the other side. Repeat. Return to the start.

    Round 3: Led by Cookie

    • Close Knee Squat (Testicle Crushers) – 20x
    • Skull Crushers – 15x
    • Clean and Press – 10x each arm
    • Walk around the lot to the other side. Repeat. Return to the start.

    Cooldown:

    • Deadman Hang/Andy Dufresne Stretch

    Announcements:

    • Purple Rain’s 1-year Q anniversary this Saturday at Rock and Roll.

    Prayers:

    • Led by Hermey. Prayers for Cookie’s friend’s father, who is in the hospital with pneumonia.
    • A reminder to cherish our time with family, remove distractions, and focus on what truly matters in life.

  • Breaking Bread: Heist and Wildcat

    Wildcat and Heist, fitness warriors with hearts as strong as their bodies, decided to bring a unique twist to their usual workout routine. Instead of doing burpees, they lifted the spirits of those less fortunate. Armed with pizzas, cookies, and salads, they marched to a respite center, ready to spread joy.

    As they arrived, the aroma of warm pizza caught the attention of the homeless individuals. Wildcat and Heist, clad in their fitness gear, began distributing the food with genuine smiles. The contrast of indulgent cookies and healthy salads offered something for everyone.

    Antoniette, initially skeptical, soon found herself drawn to the warmth radiating from Wildcat and Heist. Their kindness and genuine concern touched her heart. She joined the communal gathering, savoring a slice of pizza and engaging in uplifting conversations.

    Laughter echoed through the respite center as the fitness warriors shared stories of triumph and resilience. The act of kindness not only nourished bodies but also nurtured a sense of community. Wildcat and Heist, with their burpee-free approach, became catalysts for a collective uplift.

    As the night unfolded, everyone felt a renewed sense of hope. Antoniette, once wary, was now part of the shared joy. The fitness warriors had not only brought physical sustenance but had also created a space where everyone felt seen and valued.

    In the end, amidst the shared moments and simple pleasures, Wildcat and Heist proved that true strength lies not just in challenging workouts like burpees but in the ability to uplift others and build a community where everyone, regardless of their circumstances, can find happiness.