Author: Nancy Lopez

  • Doc says 2-3 Months

    8 of SOJ finest posted for the latest installment of FLEX Friday. This would be a true Flex Friday as YHC is limited on impact exercises (aka Running). Doc says typical is 2-3 months, however I am not typical and think more like 3-5 weeks. According to the summer breeze blowing here is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang: Rings of Fire. Runner as timer and calls exercise with Coupons. 8 PAX so 8 exercises per round. Round 1 runner to rock pile, Round 2 runner to stop sign, round 3 runner to fire hydrant. Round 4 runner to rock pile with exercises being all coupon holds. Some stretches in between and at end to round it out.

    Announcements: Happy hour SOJ style tonight 530 see slack. Glow run for Galactosemia 3/5 in New Market. Too late to get a bag but you can still donate, run and join 2nd F after.

    Prayer Requests: To all those struggling with something they don’t want to talk about, let us be kind!

    YHC took us out in prayer.

    Make Today Awesome!  

  • 9 Lives

    Nine men arose from the fartsack and one wore his fartsack to the beatdown. Hot Potato was called and Hermie started us off. According to the hibernating frogs here is what went down.

    COP- Hermie, Standard rotation of warm up exercises. Mix in some walking front kicks, side kicks, punches for a Danielson finish to the warm up.

    Honeymoon- 11’s up Satan’s Hill with Squats and Merkins. Triple check to the stop sign with APD’s and Merkins.

    YHC- Run back to lot via trail. 11’s across lot with Drydocks and SSH’s. Only made it half way through when time was called.

    Prayers- To those struggling with job loss/Lay off’s

    Announcements: GLOW run for Galactosemia in NM 3/5. Too late to get a bag but you can still sign up and support. Thank you to all those that did sign up.

    Make today Awesome.

  • Summer is here

    Well When this groundhog arose this AM he did not see his shadow and summer is officially here? 8 other groundhogs joined YHC in this snowy edition of Timberwolf.

    YHC is still hobbled on left calf so running was at a minimum.

    COP normal warm up.

    Circuits:

    Rotate through all stations then run a lap around parking lot. Circuit: 20 each: Merkins, LBC’s, Kettle swings, Drydocks, Flutter/dollie, Goblet kettle squats, Plank jacks, WWII’s, Toe taps. We did 5 circuits with last one being runner timed instead of reps.

    Announcements: GLOW Run 3.5.23, Mud run 4.29.23

    Prayers: To many losing their jobs and many grieving through loss and recovering their health.

    Make today awesome!

  • My count is pure

    9 ruckers/runners and 9 Bootcampers rolled into SOT to see what the hump in hump day would be like. According to the bus drivers here is what happened.

    Mosey to front bus loop for

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang: Mosey to the track for half centuries. 50 of called exercise in each end of track. Run to other end. Called exercises: Merkins, LBC’s, Squats, Drydocks, Flutters, Monkey humpers, Plank jacks, Dollies, SSH. Mosey to hill for Love hill up hill. Mosey BTTF. several stretches to take us out.

    Announcements: Frozen Triangle, Glow run March 5. 5K. See slack,

    Prayer Requests: N/a

    YHC took us out in prayer.

    Make Today Awesome!  

  • Take 5

    5 of SOJ’s finest mosied out to SH to start the week right. According to the full moon here is what transpired.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Run to each mailbox on right. Starting at 10 and adding 10 each mailbox PAX chooses exercises. Keep going to 100. Then climb back down reverso. End with mailbox sprints between 2 MB’s and then walk 1 MB. All the way to entrance and back. Run back to flag stopping at each intersection for 20 lunges.

    Announcements: See slack, Frozen Triangle 1/21.

    Prayer Requests: None

    Bullseye took us out in prayer.

    Make Today Awesome!  

  • Just weigh them?

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  Spider planks

    The thang:

    Quad check: Round 1 Runner to fire hydrant, Coupon curls, Coupon overhead press, LBC’s.

    Round 2: Runner to top of lot, Rock copters, Coupon American hammers, Hand release merkins.

    Lots of good mumble chatter including thoughts of weighing the rock coupons and labeling them. Good luck Heist.

    Announcements: Frozen Triangle 1/21/23,

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • Thump in the gloom

    11 Gloom warriors came out to SH to start the new YEAR, week and month the right way. It was warm and balmy as 8 started the warm up mosey, POG and Ponch came running right behind. As the group nestled in for warm-arama breaks and thump were heard in the distance. According to the stunned deer here is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, About midway through an SUV roared into the parking lot (Honeymoon) with a grill alteration.

    Curl-de-sac tour 2.0 (Through the villages we go).

    Mosey through the path to the sister hood. At each Cul-de-sac do 20 merkins, 20 LBC’s and 20 Squats. 8 total sacs on this 1.2 mile loop. All told we logged 2.1 miles.

    Announcements: see slack. Frozen triangle, etc.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • Santa’s Sack

    5 of SOJ’s finest did battle with the alarm clock and the sack to make their way to a warm and crisp Satan’s Hill.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Santa’s Sack tour. Up otterdale to other entrance. 25 of each exercise on each end.

    25 Merkins

    25 WWII’s Double sac

    25 Squats Double sac

    25 Plank jacks double sac

    25 T sac 50 Flutters, 50 dollies.

    No run sack 50 SSH’s and 50 Monkey humpers.

    Hall A$$ BTTF.

    Prayers to Wildcat and clean bill of health. Prayers to family and friends as they travel for Holiday.

    You never know what the person next to you is going through, Be kind.

    YHC took us out in prayer.

    Make today Awesome!

  • 8 is great!

    8 of SOJ’s finest showed up to start the week right and take on the hill. According to the frozen tundra here is what went down.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Love hill: Partners: Bear crawl, Lunge Broad jump burpees. I of course grabbed POG as partner.

    Big 4 corners, aka the .75 mile block. 25 merkins, 50 LBC’s, 75 squats, 100 Monkey humpers. Add in 50 Gorilla humpers (aka freshman years). Repeato with same exercises.

    Mini Dora: 50 plank jacks, 100 flutter kicks, 150 SSH’s.

    Finish with a 2 minute stretch.

    See slack for announcements. YHC took us out in prayer.

    Make today awesome!

  • Shaqaroni

    10 strong showed up to challenge Satan’s Hill and start the week off right. The PAX debated the Shaqaroni and whether it was anything other than a pepperoni pizza. According to the frozen tundra here is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Run route of Sultree to Prenoman to Willimore to Amsynth back to shortcut to flag. Stop at every snowman (lawn decor or mail post light cover). Perform 1 set of 20 Merkins, 20 LBC’s and 20 squats at every snowman.

    Announcements: Shaqaroni is just a pepperoni pizza. See Slack!

    Prayer Requests: To honeymoon’s family.

    YHC took us out in prayer.

    Make Today Awesome!