Author: John Norbury

  • A deep run to deep run

    Runners collected at Godwin for an out and back to Deep Run park. Great conversations. COT: Prayers for the service members.

  • Hugenot’s Homicidal Hares

    The forgecast called for cinders, homicidal hares, and a qtip on extreme ownership. Warmup: Loop around the parking lot, SSH, Good mornings, Michael Phelps, Merkins, Wilsons Wife, Fuds Wife, Salt Lickers, and some LBCs. Then we partnered up and after a quick block chain indian run down the hill used our cinders to homicidal hare it up the hill with one PAX doing the murder bunnies and the other PAX dong three burpees. Once at the top of the hill, we repeated the strategy only with a bear crawl block drag and flutters x 10. Finally, we did a round of punishing Doras with 50 manmakers, 100 swings, and 150 durkins. Timer got 3 donkey kicks. Then back to the flag for a round of Marys. Qtip: Extreme ownership is an effective leadership strategy for taking ownership of your team, checking your ego, and helping with effective accountability across the team. Welcome FNGs Spud and Super X

  • Cinder Miles

    10 men showed up for the first ever Cinder WTH workout. Every man got a cinder and one man got a ruck. Indian run to the track for loops around the track followed by sets of cinder exercises. Murder Bunnies, burpees, and backward runs thrown in for good measure. Then back to the flag. Just shy of 3 miles. Prayers for Gypsy’s recovery, back to school, and checking the ego

  • 8 Cinders and a Ruck

    9 HIMs gathered at heartbreak to enjoy the Hoedown cinders. Warmup: Lap around the ever shrinking parking lot. The Thang: every man grabbed a cinder and one man got a ruck. Moseyed to in front of the school for a round of murder bunnies to the street. Then monkey humpers. Then back for some block burpies. Then back to the street for some APDs. Next was a circuit of exercises with the timer taking the ruck to do burpees. Then a bataan death block crawl around the grass. Stopped for some leg work on the way back to the flag followed by a round of Marys. Q Tip: Extreme owneship.

  • 2 men and 8 cinders

    Marv and YHC showed up to start the week right. Warm up followed by an Indian Run to get the first set of cinders. Then did a set of squats, ran to the gas station for some murder bunnies, stopped at the light for 5 man makers, then rifle carry down to the parking lot of some ab work, and finally to the subaru for a set of curls. Repeato x 3 more rounds. COT: praise for engagement with family. Now the cinders will go on a tour to Heartbreak, WTH, and the Forge before returning home next Monday

  • Sister Sex, Wha to huck?

    6 men and two dogs gathered at WTH for a 3 mile beatdown. Warmup with SSH, cherry pickers, Michael Phelps, and don Qs. Several cycles of workouts at the cupola followed by laps around the lake. Included a round of “kick a little” donkey kicks and a round of stretches which seem to have been named for YHC and possible his M. Also, there was a comment about sister sex. Picked up Gloom’s shit and back to the flag for 4 or 5 chumbawumpa burpees. Prayers for YHC’s friend Brent as he grieves the loss of his wife. July 4th convergence.

  • Dice of Death and Jump Ropes

    12 men gathered at Heartbreak.

    Warmup: SSH, Helicopters, Cherry Pickers, Merkins, LBCs

    The Thang: Dice of death around the circle. Then a “quad” with jump rope, WW2s, merkins, and run across the parking lot with a burpee. To the fall for some BTW, donkey kicks, milkers, and Australian Mountain Climbers. A set of gratitude wall sits followed by air press. 5 minutes of Mary.

    COT: Prayers for Fudd’s sister. Prayers for leaning into gratitude to push on the negativity bias and to take the high road. Announcements: Summer tour and July 4th convervegence.

  • Not the death run

    10 men came out for a run. All right turns at Pump, Raintree, Falconbridge, (not ridge) and Pump. YHC had proposed a death run on Gayton, but fortunately that was vetoed.

  • Round and Round We Go

    8 men gathered in the Misty gloom (with Gloom) to run to Short Pump Park where we ran around the loop while doing different exercises from Salt Lick’s huge cardboard Wiki. (Had to reduce the count by 50% after the first two exercises). Hit the 3 mile mark and gloom struggled a bit with the humidity. Prayers for Pinto’s colleague going through tough times.

  • Back to School

    8 men got together on a gloomy misty morning to return to school. After warmup subjects were English: Alphabet with our feet, Science: Monkey Humpers, Bear Crawls, and Crabwalks, Math: 7’s, Gym with a simulated Presidents Physical Fitness and Dodgeball where Joey Chestnut had an epic “Elf” style hit; History: with the Bataan Death Crawl and some El Chapos, lunch break with Erkins, Durkins, and Tap Dances, and an unusually long Sex Ed class at the end. Prayers for healing and for brining the best version of ourselves foward.