Author: Orange Crush

  • How ’bout a little track work?

    8 bootcampers, 1 walker and 4 runner…all HIM’s…set out from the parking lot at Midlo middler on a colder than expected Wednesday morning. For the bootcampers, the show review goes something like this –

    Warm-a-rama: SSH, Jane Fonda’s, Dead Man Hangs, Copper Head Squats, Helicopters, Merkins and some LBC’s.

    Mozey to the track for Thang 1

    Thang 1

    • Set 1: 25 squats / 50% jog 100 meters / 25 merkins / 50% jog 100 meters / 25 raise the roofs / 50% jog 100 meters / 25 Carolina Dry Docks
    • Set 2: 25 Carolina Dry Docks / 75% jog 100 meters / 25 WWII’s / 75% jog 100 meters / 25 shoulder taps (Bullseye was done in 6.5 seconds) / 25 LBC’s
    • Set 3: 25 Monkey Humpers / 75% jog 100 meters / 25 squats / 75% jog / 25 Lunges / 75% job / 25 American Hammers
    • Set 4: 10 burpees / 100% Sprint / 10 burpees / 100% sprint

    Thang 2:

    • The ‘ol Quadruple Double Check. Up and down the parking lot hill with rotations on squats, donkey kicks, and merkin presses (not sure YHC has that one right).

    Off to the tennis courts for Thang 3.

    Thang 3:

    • Sprint down and back across the tennis courts then Merkins for 30 second
    • Sprints – WWII’s
    • Sprints – Squats
    • Bernie Sprints – Heels to Heavens
    • Bernie Sprints – Burpees

    Back to the flag for a quick 5 merkin ring of fire.

    Numberama/Namearama/Announcements and YHC took us out in prayer.

    A day late posting so the accuracy of the written workout is slightly in question. The general direction is there, so we’ll call it a win.

    Thanks for letting me lead.

  • It’s Kettlebell Time

    8 soon to be swoll Monster’s made their way to Old Hundred Elementary for a little kettlebell action. YHC grabbed the Q Sunday afternoon using it as motivation to get my butt out there. YHC is glad I did.

    Warm-a-rama: SSH, Helicopters, Copperhead squats, Dead man hang (feet together/feet apart), Merkins and rapidly paced WWII’s.

    Thang 1:

    • Complete 15 – 25 of the called exercise. Jog half way down the parking lot and complete 1 burpee for round 1, 2 for round 2 up to 5. Then we went back down from 5. Kettlebell exercises included Squats, Rows, Bench Press, Heels to Heaven, Shoulder Press, Lunges, Clean and Press, Tricep extensions and one other I don’t remember. No breaks in between sets. This was a tough one.

    Thang 2:

    • Partner up with partner 1 doing reps of a called workout while partner 2 was completed an exercise back and forth across the parking lot. We did 3 rounds.
    • Round 1: Shoulder Press / Lunges (Audible called on the lunges)
    • Round 2: WWII’s / Suitcase carry
    • Round 3: Curls / Round the worlds

    Thang 3:

    Circle up real tight like. Hold plank and pass the kettlebell back and forth around the circle until time was called.

    Announcements:

    • Be on the lookout for the Memorial Day Convergence. Good times for sure.
    • Doublemint still looking for volunteers to push wheelchairs on April 15th. Reach out to him for details.

    YHC took us out in prayer.

    That was a full body kettlebell workout and YHC’s shoulders are smoked. Great to be with you all this morning. Thanks for letting me lead.

  • 30 / 20 / 10 / 5

    13 of the best that the RIC has to offer showed up for a little SOT action. 9 bootcampers + 3 runners + 1 walker launched at 530 sharp in order to get their money’s worth. Here’s what went down for the bootcampers –

    Mozey to the bottom of Mt. St. Midlo and meet up with Doublemint for a little Warm-a-rama. Exercises included – SSH, Helicopters, Copperhead Squats (real deep like), Ukrainian soldiers, Donnie Q’s, Merkins and LBC’s. The PAX said adios to Doublemint and headed up to the soccer field.

    30’s

    • Partner up. Partner 1 runs to the midfield and back. Partner 2 completes 5 Raise the Roof’s, 5 Merkins, 5 WWII’s for 1 set. Alternate. The team completes 30 sets.

    Quick 10 count and a mozey to the bottom of the Midlo parking lot.

    20’s

    • Partner up. Partner 1 runs to the top of the parking lot hill and back. Partner 2 completes 1 burpees, 5 lunges, 5 of some other exercise I don’t remember). Alternate. The team completes 20 sets.

    Quick 10 count and a mozey to the track.

    10’s

    • Partner up. Partner 1 runs the stairs around the back of the bleachers, down the steps and back. Partner 2 completes 10 American Hammers, 10 Heels to Heaven and 10 Merkins. Alternate. The team completes 10 sets.

    Mozey down to the second set of steps to catch the six.

    5’s

    • 5 sets of 5 burpees with 15 second rest in between. No partners…no nothing.

    Back to the flag. Mercifully.

    We welcomed Nap Pod today. NP is in the healthcare insurance field, so the PAX tried to come up with the most millennial woke name possible. NP is from the area, two kids, etc and seems like a darn good dude. Welcome Nap Pod!

    Announcements:

    • SOJ lunch at Wong’s Taco’s Thursday. Oysters may or may not be paying. Jury is still out on this one.
    • Doublemint has organized a 5k walk with folks in wheelchairs on April 15th. 2.0’s encouraged to attend. Reach out to Doublemint for details.

    YHC took us out in prayer.

    Tough workout today men, but no one gave up. We pushed ourselves and are better for it. Thanks for letting me lead. Have a great day.

  • 4 Laps and 4 Burpees.

    YHC grabbed the No Toll Q a few weeks ago thinking it would be fun to do something related to the upcoming March Madness tournament, but the cold temps and not wanting to step on Splinters toes led to an audible and the birth of 4 Laps/4 Burpees. Here’s how it went down for the 14 HIMs that showed up to No Toll –

    Warm-a-Rama: SSH, Helicopters, Dead Man Hang, Copper Head Squats, Ukrainian Soldiers, Merkins, LBC’s.

    Thang 1: 4 Laps/4 burpees – partner up. While partner 1 runs around the parking lot, partner 2 completes an exercise. Complete a total of 4 laps, then 4 burpees and hit the second exercise. YHC called out exercises as we went so there was no break in the action. Rosie and Hardywood set a mighty pace for the rest of the PAX. Exercises completed: WWII’s, American Hammers, Squats, Lunges.

    Mozey to the field for a Triple Check.

    Thang 2: Triple Check – Partner 1 run back and forth across the field, Partner 2 – Dips, Partner 3 – Incline Merkins.

    Mozey to the courts

    Thang 3: Suicides, 3 rounds. Run a suicide and then complete 6 burpees.

    Thang 4: Circle up…real tight like…for pass the pill.

    • Hold six inches and pass the speaker around the circle forwards and backwards.
    • Hold plank and pass the speaker around the circle forwards and backwards

    Time was called.

    We were grateful to welcome FNG – More Cowbell (Robert) to the PAX today. He had a fever for a bootcamp workout and the only cure was More Cowbell. That’s the truth!

    Announcements:

    • Doublemint is looking for volunteers to help push wheelchairs on April 18th for a 5k. Sounds like a great event.
    • Oyster’s paying lunch Wong’s Tacos.
    • Check Slack for details.

    Great workout today men. We kept moving, pushed ourselves and had a great time. Lots of good laughs and the mumble chatter was on point. Not quite as on point as the YHC’s cadence, but close.

    This was a banger of a workout. Thanks for letting me lead and getting after it today. Have a great day.

  • Broga party of 2.

    Last Call joined YHC for an early morning Broga session. Lots of good stretching and even better conversation.

    Hope these two Brogi’s can inspire others to join a session. Guaranteed to feel better. Guaranteed.

  • 300’s

    Bullseye and Heist joined YHC for a Ménage-a-trois of pain (Courtesy Dodgeball). Workout went something like this –

    Warm-a-rama: SSH, Merkins, Arm Circles, Don Q’s, LBC…probably some others.

    Thang:

    YHC calls out exercises for #1 and #2. #1 starts exercise, #2 does second exercise with #3 running the stairs loop around the bleachers and then rotate. We stop once total for exercise #1 hits 300. We did squats, knee ups, Lt. Dan’s, and a couple others that I don’t remember.

    Jog to the school for a quick hoedown and dirty mudcaps. Back to the flag to the join the runners.

    YHC took us out with a quick prayer for my Mom who was diagnosed with thyroid cancer. Very treatable fortunately with surgery in April.

    Announcements:

    • Nancy’s Thang on Sunday @ 415pm. New Market Clubhouse is the launch I believe
    • 2nd F events at Wongs, Billards, etc. Check Slack for details.

    Small numbers provided a great opportunity to know more about Bullseye and Heist. One of them I was interested to know more about. Guesses?

    Have a great day men!

  • Broga Time

    3 wild and crazy guys joined YHC for a little Broga action. It had been a minute since YHC had Q’d a Broga session and it felt good to get back at it. Lots of good Broga work today – we downward dogged, we pigeoned, we triangled, we side stretched, etc. etc. Come join at the next session. Guaranteed to feel better afterwards. Guar.un.teed.

    Thanks to Last Call for bringing the leaf blower to dry off the courts this morning.

  • Boberry was an A**hole Bus Driver

    10 merry men joined YHC for a day at Twin Team. 4 stayed for the Kettlebell’s and 7 left to find Gumbo’s old house.

    Kettlebell workout went something like –

    Warm-a-rama: A loose warmup to get the muscles going – Side Straddle Hops, Helicopters, Arm circles, Merkins.

    First set pseudo AMRAP:

    • 2 Merkins/2 Rows each arm/2 KB Swings/2 Squats/2 OH Presses each arm
    • Rest for 30 seconds between sets
    • Complete 10 rounds

    Second set

    • 5 rounds 40 seconds on /20 seconds off
    • Kettlebell twists
    • Squat curls/squirrels
    • WWII with push press

    Third Set

    • 3 rounds of 20 seconds on/20 seconds off
    • Right hand on kettlebell merkins
    • Left hand on kettlebell merkins
    • Hold kettlebell OH with flutters

    The runners headlights told us that it was 615 and the workout was a wrap. This boy was a buster for sure. Runners got 4 – 5 in.

    Announcements:

    • Happy hour tonight 530pm at Billiards. Get your hall pass and come enjoy some second F
    • Oyster’s Paying monthly lunch will be at Wong’s Taco in March.

    YHC took us out. Florence brought coffee and donuts which were appreciated.

    The back blast title came from a post workout discussion. You’ll have to ask Boberry if you want to know more about that. Have a great day!

  • Tobit’s watch was talking some serious s**t.

    6 HIMs showed up at Twin Team for a little kettle bell style beat down from YHC. Here’s what went down.

    Warm-a-rama

    • Side straddle hops
    • Helicopters
    • Arm circles forward and backward
    • Don Q’s.

    The Thang: Set 1, EMOM style workout

    • Rows
    • American Style Kettle Bells swings. No communism lovers in this circle.
    • Shoulder Press
    • Upright Rows
    • Goblet Squats
    • Squat Cleans

    The Thang: Set 2, Dora

    • 100 alternating merkins crossing over on your kettle bell
    • 200 heels to heaven pushing the kb to the sky
    • 300 goblet squats
    • Partner runs to the second driveway

    Back the Flag a bit early for a ring of Fire, call out an exercise and the group does 20 of that exercise. Chaplain took us out in prayer.

    YHC has really enjoyed the kettlebell style workouts. Hopefully, we get some more folks out to join. Thanks to the men who joined me today. Florence has been nice enough to bring coffee the past two weeks; an added bonus to have a cup and catch up on life with great people for 15-20 minutes after the workout is finished. Thank you!

    Announcements:

    • Frozen Triangle – Tomorrow.
    • SOJ lunch at Chicken Fiesta, Jan. 26
    • Other announcements, check Slack

  • Mudslide was born to do Moroccan night clubs.

    9 men of SOJ launched from Timberwolf at 530am sharp. After a brief mozy to the back of the school and exercise disclaimers the workout began –

    Warmup: SSH, Helicopters, Arm circles, Merkins, Wide Grip Merkins, LBC’s

    Mozy to the track for an EMOM style workout. The group did an exercise, jogged a minute, exercise, jogged a minute, and repeated for two laps around the track. Exercises included merkins, American Hammers, Ball Dippers, Squats, LBC’s and more Burpees.

    Part Deux – starting at the goal line we did 1 Burpee, lunge walked 10 yards, did 10 merkins, lunge walk 10 yards, 20 squats, lunge walk 10 yards, 30 2 count American hammers, lunge walk 10 yards, 40 of shoulder taps, another 10 yard lunge walk, 50 of something else and then made our way back down to the goal line. Bullseye’s ability to do shoulder taps has been registered as the 9th wonder of the world.

    Part 3 – wrap it up with a one lap EMOM. Exercises included burpees, Moroccan night clubs, WWII’s and Triceps dips The backblast title was inspired by Mudslides slick moves during the Moroccan night club minute. The man’s got moves.

    Mozy to the court for a quick sprint challenge. Everybody won and lost and 5 burpees were awarded to each team.

    Wrap it up with a quick ring of fire, 5 merkins of your choice. McGruff didn’t the memo on this one and did way more.

    YHC took us out!

    Announcements:

    • Frozen triangle – January 21
    • SOJ Lunch – January 26 (Oyster will not be buying but may bring uncrustables)
    • Other announcements, check Slack

    Prayer Requests:

    • Cardinal, brother from TN who passed away yesterday
    • Former employee of Vagabond who he had to let go on Monday
    • Daughter of a friend of Heist’s who has suffered from blurry vision