Author: Roger Roger

  • WTH 3.3

    Yesterday we did the 3.25 today 4 warriors fell out of the fartsack with much enthusiasm to get started this beautiful morning! 1 special guest appearance from our SOJ brother DTH graced us for this beatdown. It went something like this:

    Half mile mosey to Wachovia for Warmarama:

    25 side straddle hops

    10 Don Quixote’s

    Plank for time

    Side plank left arm high

    Side plank right arm high

    Mountain climbers 20 

    Merkins 10

    Recover:

    COP #1

    Short jog to the parking lot at SPP for a building 4 corners:

    Sprint to 1st Corner 10 merkins back to the start

    Sprint 10 merkins and 2nd corner 20 WW2s back to the start

    Sprint 10 merkins, 20 WW2s, 3rd corner 30 2 count flutter kicks back to the start

    Sprint 10 merkins, 20 WW2s, 30 2 count flutters, 4th corner 40 ball dippers back to the start

    Mosey around the baseball field and onto the wet slightly muddy 70 degree and sunny football field for a round of 10s.

    COP #2 10s

    Start at the 10 yard line complete 1 merkin and 9 burpees sprint to other side endzone. 

    20 yard line 8 merkins 2 burpees

    30 yd line 7 and 3

    40 6 and 4

    50 5 and 5

    60 6 and 4

    70 7 and 3

    80 8 and 2

    90 9 and 1

    Phew! Mosey around the elementary school for a little new car shopping for a Nissan Xterra which we couldn’t find but found the economic Versa for our commuters

    On to COP #3 

    The Pad- for a little 

    Copperhead squats x 15

    20 ball dippers

    30 LBCs

    Suzanne summers right side and left

    Mosey to the alley behind Trader Joe’s for a down hill Bernie sanders then back to the flag.

    All in all we hit the parking lot at 6:15 and the cars at 6:16 QIC takes the blame for the 1 minute tardiness! Great job to the pax for putting up a solid post and special thanks for the surprise visit from DTH! Thanks for the Q SYITG!

  • People’s Chair 3.25

    The thang:

    Quick mosey over to the little people’s school or what is called pemberton elementary for a well lit Warmarama:

    Arm circles forward x 15

    Reverse arm circles x 15

    Helicopters x 10

    Side straddle hop x 20

    Don Quixote x 6

    Merkins x 10

    Mosey to COP #1

    COP # 1 went something like this:

    Partner up- one partner runs the well lit loop at Pemberton elementary while partner 2 does 100 merkins switching each lap

    round 2 was 200 box jumps on the stairs while partner runs the loop

    Round 3 was 300 plank jacks while partner runs the loop

    Mosey to COP #2 which took us to the large blacktop behind the middle school for a little people’s chair action

    Solo work 5 rounds:

    Round 1: 

    People’s chair arm raises x 40 sprint to the other side for 5 burpees

    Round 2:

    People’s chair arm raises x 40 sprint to the other side for 5 burpees + 5 Merkins

    Round 3: 

    People’s chair arm raises x 40 sprint to the other side for 5 burpees + 5 merkins + 10 2 count mountain climbers

    Round 4:

    People’s chair arm raises x 40 sprint to the other side for 5 burpees + 5 merkins + 10 2 count mountain climbers + 20 LBCs

    Round 5: 

    People’s chair arm raises x 40 sprint to the other side for 5 burpees + 5 merkins + 10 2 count mountain climbers + 20 LBCs + 25 2 count flutter kicks

    Let’s Mosey to COP # 3

    The holding pattern Roger Roger classic around bus loop at the middle school.

    3 laps of an indigenous people’s run

    Final leg Bernie sanders the bus loop for one length and back to the flag!

    Solid work on a Sunny and 70 degree day! Thanks for hanging in there Pax SYITG! We completed 3.25 miles on this one!

  • Parking deck 7s

    Parking Deck 7s

    The thing:

    This all encompassing 3.4 mile beatdown at WTH started with a half mile jog to the concrete pad at the village for some COP it went something like this:

    In cadence:

    Ball dippers x 15

    Side straddle hops x 15

    Plank Jacks x 15

    LBCs 25 OYO

    Arm circles forward x 15

    Reverso x 15

    Merkins x 10

    We then mosied a half mile at a good clip to the parking deck where we completed 2 sets of 7s up working our way up to the top of the structure. 7s were perfect here as you reach the top of the structure at exactly 7. 

    First set of 7s up 

    1 copperhead squat 6 merkins 

    Ascending the parking deck 

    Run down to the bottom

    Second set of 7s 

    Jump Squat 6 and burpees 1 ascending the structure to the top for a massive hill workout.

    Run down to the bottom for a 10 count. 

    We then mosied to a Bernie straight and 2 karaoke straights to followed by one last bernie straightaway. 

    The pax then completed a .75 mile run around the west broad village lake and back into the parking lot where we finished the beatdown with 10 burpees since the man with the dog refused to say good morning followed by:

    50 Freddie mercuries and 2 minutes of flutter kicks.

    Good job Pax! I was gassed. 

  • Uphill Glen

    The thing:

    4 woke up to a brisk 21 degrees with one pax coming in hot at 5:30. We started off at a 7:45 pace. We slowed a little in order to meander through old Prescott and the Uphill Glen to warm up. We continued to John Rolfe then into the Waterford neighborhood which brought us out on Robson and into summer wood. We then went back down John Rolfe and downhill on Glen Gary and through old Prescott for a 45 min beatdown that covered 5.16 miles.

    thanks for showing up Pax!

  • 20 seconds early!

        WTH Perspectives

    4 rose out of the fartsack to endure a 3 mile run plus bootcamp with insights, thanks, and sharing to start our thanksgiving season. It went something like this:

    Mosey to big flag where we opened with an Imperial lunge talk about . Later renamed to Russian lunges. It was a Russian soldier with a lunge around the flag while each pax shared insights, perspectives and thanksgiving. This got the burn going in spirit and in legs. We then did Merkins in cadence to start the 3 mile run.

    Next we ran half a mile into the Village where we did a series of sprints while holding-plank and performing mountain climbers, sprint 50% the alleys of the village, plank jacks sprint the alleys of the village, merkins sprint 100% the alleys of the village. We then transitioned into 4 Bernie sprints between the alleys of the village to include 25%, 50%, 75% and AYG at each end of the alley we did either 10 burpees, 20 WW2s, side straddle hops, and Freddie Mercuries. Next we went back to sprinting the Alleys of the village 50%, 75%, 100% to end at the backside of the village. We then did a nice YOG back to the track to work in some Suzanne Summers and one lap around the track with bear crawling the corners around the school and to the circle up around the flag to finish with a a Russian Prayer walk where we shared more insights, prayers, and thanksgiving. Recover! 

    The Q then took us out in prayer to recap our time together.

    Someone said they are cold so we started 20 seconds early! Almost forgot name-a-Rama but DTH kept us in check. Much thanks for posting today!

  • Brosey

    10 pax showed up for a last minute Q from Roger Roger. It was a nice morning to post. Here’s how it went-

    mosey to the front of the school where we circled up and did:

    arm circles, reverso, side straddle hops, dead man hang, merkins, scorpion kicks.

    The thang-

    mosey to the soccer fields where we did bear crawls for 25 yards followed by 5 burpees, crab walk to 50 yard line 5 more burpees, bear crawl 75 yard line 5 more burpees, crab walk to 100 yard line with 5 more burpees.

    turn around repeat 25/50/75/100 with alternating bear crawl and crab walk to include 20 mountain climbers on 25, 40 mountain climbers on 50, 60 WWIIs on 75, and complete with 80 WWIIs on 100.

    mosey on to the baseball fields where we did an indigenous people run for 2 laps.

    The pax then circled up around the pitchers mound where we did a SQEW YOU home run derby. The first on the mound calls an exercise and takes off running to home plate where they then run the bases and re enter the mound. Each pax called for an excercise, we had side straddle hops, squat jumps, flutter kicks, Superman’s, dive bomber merkins, lunges, imperial walkers! After the rounds of this the SQEW YOU came in. What you called your PaX to do you followed it up with 100 on your own of what you called.

    DIPs on the bench for the 6.

    lastly in the outfield to brush off the red clay we did 11s to include hand release merkins and flutter kicks in the fresh morning dew.

    we were soaked in sweat, clay and dew!

    mosey to the flag for announcements and prayer!

    Thanks for the Q gents!

  • Turbulence over HBR!

    The THANG:

    600 miles so 600 thangs on repeat in this Dora flight at heartbreak ridge. Here’s how it went:

    Mosey to COP #1:
    Front of the school under the one light for a turbulent warm up in which the Pax quickly reminded me that I better get in cadence quick.
    Warm up: 20 cheerleaders in honor of the hoos victory, a trial attempt at the Moroccan nightclub, don quixotes, helicopters

    Mosey to COP #2:
    Strolled into the fuselage to go directly into a holding pattern where we did an indigenous people run for two laps
    At the forefront of the fuselage we did a jog to the second yellow pole and bear crawled to pole 3 and jog back for 100 merkins, 200 pole touches, 300 cheerleaders in this first Dora of 600
    Chair hang one minute
    Mosey to COP #3:
    Basketball court- partner up, one runs backwards to opposite basketball goal and in honor of the hoos-
    100 Bobby Hurleys- squat slap ground to a jump shot
    200 plank jacks
    300 flutter kicks

    COT:
    Counterama #8
    Namerama
    Announcerama (see Comments)
    YHC took us out in Prayer

    NMS:

    Comment:
    Oh the slow flight into the warm up was ever so turbulent this morning. YHC hit moderate turbulence in cadence on YHCs second Q. The PAX quickly reminded the Q to get it together with some love and acceptance and a modified cadence. After the first two warm ups cadence improved to constant light turbulence as we finished the warm up. YHC will Make sure cadence is spot on in the next beatdown!

    The beatdown commenced after the holding pattern indigenous people run. The PAX found strength in pushing the brave who entered the fuselage for a double Dora! Thanks for the support and I promise to fix cadence on the next flight.

    All DOOZY has a VQ tomorrow at Source of Truth. Support DOOZY tom AM!

    Prayers-

    Don Drapers family as his wife and himself take some RnR and the grandparents watch the kids.

    RogerRogers father in law eye cancer/surgeries.

  • Last flight to my first flight as the pax soar over heartbreak ridge

    The THANG:

    Since my last flight was 1300 miles home on a weather reroute. The PAX soared over Heartbreak ridge with 1300 thangs in an expertly timed fashion. We all know it’s not cool to be late for you’re flight. DTH almost missed the flight. The door was closing when he mosied up to the fuselage. Today was my fIrst flight at heartbreak ridge and also my VQ. I thought we should commemorate today’s journey with my last flight. Today we will incorporate 1300 thangs in the gloom! Here’s how it went:

    Mosey to COP #1:
    Flag out front
    11 was the number: Helicopters, don quioxtes, arm circles forward and back, burpos in cadence,

    Mosey to COP #2:
    Strolled into the fuselage of the metal rusty covering where Partner 1 did 200 SSH and 125 flutter kicks while partner 2 ran backwards and sprinted back to partner 1
    Followed that up with 200 jump squats and 125 plank jacks while partner 2 ran the fuselage

    Mosey to COP #3:
    Basketball wall- hang invisible chair
    We repeated our numbers 125 and 200 to complete 125 merkins 200 WW2s while partner 2 runs the em route section of our flight today
    We Followed up with 125 burpees and descended into 200 hello dollies for 1.5 minutes to landing back at the flag.

    COT:
    Counterama
    Namerama
    Announcerama (see Comments)
    YHC took us out in Prayer

    NMS:

    Comment:
    A couple of folks asked what’s a sortie and the mumble chatter started when I said first flight as it was my first solo flight in F3. A sortie is a mission and we accomplished it in today’s beatdown. Thanks for putting up with me today as it was truly one to remember!