Author: State Farm

  • You were doing 10!?

    YHC plus a faithful two ripped up the jungle gym this morning for another addition of pull up strength. Headlamp are back in style and lit up the following down

    11s with toe touches and dips

    reverse ladder pull-ups emom down from 6-7 reps. Then banded burnout.

    way to put in the work boys!!

  • Cindy Mile

    YHC wanted to hold down Goyne Park this morning. And got a beatdown for it! A variation of Big Rigs previous brainstorms – the following Cindy mile was as brutal as it was fun. Strongly suggest trying for a morning wood in the future!

    • laps are .20 miles
    • Break/drop the Cindy – 10 mtn climbers
    • 5 pull-ups after each lap
    • Lap 1 – double farmers carry
    • Lap 2 – rifle carry
    • Lap 3 – single armed Cindy carry
    • Lap 4 – bicep curl carry
    • Lap 5 – farmers carry

    finished at 6:45 in time to welcome EF Hutton for a guest Q and my grips were smoked!!

    -State Farm

  • Dancin’ in the Dark

    YHC + 3 did the early morning jungle gym dance. An excellent way to work on strength prior to a killer Westhoe guest Q by the infamous Fudd. Props to Pool Boy and Broadway for joining to get in the extra work.

    • warmarama – arm circles, back stretch, chest opener
    • Banded Work
      • 5 sets assisted pull-ups or muscle ups
    • EMOM
      • 4 Pullups EMOM (negative hold on last rep)
      • Plank/Shoulder taps during rest
    • Jerkin/Dip Superset
      • 1 dip/2 jerkins
      • Ladder up to 5 dips and 10 jerkins
    • burnout/Finisher
      • Low Pullup Burnout (bottom 30% of range of motion)
      • to failure, 3 sets

    Great work by all this morning. Adjusting and modifying as needed – but everyone is gaining strength! Onto the Fudd show!

    State Farm

  • 80’s and band sprints

    Today YHC nearly proved Big Rig is a mortal! Read further for the thang that finally smoked him 🙂 Excellent morning at the jungle gym with three HIMs. Pool Boy opted for the 80s hits selection today, definitely makes me remember how ridiculous 80s music can be!. Was slightly disappointed I didn’t see any of the park walkers we’ve been trying to headlock into F3, but alas they will show soon! Even so, three stallions put in the work on what was an absolute toaster of a Q.

    • Warmarama
      • Running warmups
      • F3 Creedo/Mission/etc…
      • Football warm-ups
      • Mankillers, IW, Uks
    • The thang  – Tabata CIRCLE OF PAIN (4x thru)
      • 45 seconds reps. 15 second rest and rotate
      • – Banded Partner Runs after each round, trading off between the three of us around the track. Holy smokes!
      • Station 1 – Pull-ups
      • Station 2 – Medball Shots (against Post)
      • Station 3 – KB Sumo Squat (62#)
      • Station 4  – Cinderblockees
      • Station 5 – monkey bar  Crossovers
    • Break – mosy walk around track
    • DORA w/ Toys (of your choice)
      • **Run to Pole alley and back
      • 100 Pull-ups
      • 200 OH Presses
      • 300 prom dates

    Names. Numbers. Prayers.

    The banded runs in combination with the constant strength work absolutely crushed us! Great work by all. Homegrown and holy water coming up.  SYITG!

    State Farm

  • punk rock pull-ups

    YHC turned on the New Age punk rock to accompany this trios pull up and dip adventure today. Happy to say that all the work we’ve been putting in has increased the max reps for myself, big rig, and pool boy, we will be at David Goggins level soon! YhC’s arms which cannot stretch out all the way now today did the following…

    • Warm-ups
      • Arm Circles
      • Helis
      • Hollow rocks
    • Banded Muscle-Ups
      • Rotate/Practice + Muscle Up + 3 SB Dips
    • Pullup/SB Dip Superset
      • 1 Pull-up // 2 Dips
      • 2 Pull-up // 4 Dips
      • Ladder up until failure
      • start back at bottom – 5 x thru
    • Assisted Jerkins
      • Partner Holds Legs
      • 5 sets of 12 reps
    • Chin-up Ladder
      • Escalating Ladder (all chin-ups)
      • 1, up to 2, 3, (back down when failure)
    • Finisher
      • 1 Partner High Hold
      • 2nd Partner 12 Dips

    Amazing work considering big rig and Poolboy had already been there for an hour! Love it.
    State Farm

  • Triple Dipple Pull-Ups

    YHC was joined by Broadway and Pool Boy for some morning Pull-up and dip training. Excellent having the group together.

    • Warmup
    • Escalator Pullups (1, 2, 3, and reset) in a group
    • EMOM Pullups – 4EA – Plank In between
    • EMOM Straight Bar Dips – 10 EA – SSH In Between
    • “Pulse” Pullup Burnouts – 3 Sets each

    Too sweaty for the weight vest on the Oyster Q – this burned me out! LFGO!

    -State Farm

  • I’m the Captain Now!

    After getting the Q ghosted from me at Satan’s last Friday – YHC was ready for some payback! Bitter sweet seeing the sad look on Rudy’s face when he rolled into the parking lot – but now he’s got the flag for some future payback! State Farm is the captain now…

    • Warm-up: Indigenous plate run two groups (Rear pax does one burpee, runs to front and takes 10# plate)
    • Circle UP – Disclaimer – Various IC XO’s – F3 Mission and Credo
    • Tennis Court – Merkin jax suicides
      • 1rep/4reps – perfect merkin then plank Jax
      • Bear crawl to net
      • 2reps/8 reps
      • Crawl bear back
      • 1rep/4 reps
      • Repeato for 3/12 reps and 4/16 reps – swoldiers were feeling it!
    • Relays
      • Sprint to other end of horseshoe first PAX calls out XO – go until 6 is in then 5 reps in cadence
      • First set – American Hammers
      • Second Set – Alabama Prom Dates
    • Bank Vault
    • Pax Circle Up for “Banking” XO’s – all pax combine reps together while 2 pax do various MOT exercises
      • Round 1 – timer – Partner Sprint with bands to end and back
      • Round 1 – Pax Bank – 1,000 Merkins
      • Rounds 2 thru 5 – timer – bear crawl pull thrus with Cindy
      • Round 2 – Pax bank – 1,000 Diamond Situps
      • Round 3 – Pax Bank – 1,000 Groiners
      • Round 4 – Pax Bank – 1,000 Flutter Kicks
      • Round 5 – Pax Bank – 500 Burpees
    • Finisher – Run to end of horseshoe – single leg/arm XO’s in Cadence
    • MBTTF
    • Names, Numbers, Announcements
    • Ultimate tourney, James River Float, Convergence 9/21, get on your summer tour!

    Enjoy the ghost flag takeover! Coming to an SOJ AO near you. Great seeing the hard work put in today – absolute humid mess out there but everyone rose to the challenge. Props to Stinger (Downrange from Tuscaloosa Alabama) – he’s an old friend of Purple Rain and Heist – great to see him enjoying the Monday Beatdown. Love this group of PAX – I have to BRING It to challenge these guys. Thanks all – enjoy the week! SYITG.

    -State Farm

  • Iron Patriots – Decaf version

    YHC and Big Rig took the new “iron patriot” bands for a spin to aid in our muscle up training. Big Rig looked like a baby bird getting eaten by a python trying to get his feet into the bands! If that wasn’t enough he’s half way through Dry July with no caffeine, respect! (typing this while drinking my iced coffee) 😉 After we got untangled – the work began – and we’re getting closer! Great morning getting the extra credit in with ma dude Big Rig.

    • Warm-up Arm Circles, Hollow Rocks
    • Muscle Up – Band Assist – 4 sets of 2 each
    • Super Set – Pullups and Dips
      • 3 pullups
      • 10 dips
      • 4 sets
    • Superset – Assisted Chest 2 Bar Pullups and Straight Bar Dips
      • 5 dips + 7 Pullups
      • Ladder down to 5 dips and 4 pullups
      • Finisher – Iso metric band hold from top and release down

    Great morning beef – rolled right through the humidity into a killer Big Rig Coupon crew! LFGO!

    -State Farm

  • Tenders n Sauce

    YHC didn’t have the bandwidth for a FULL homecooked meal. But baked some garlic bread, scooped pasta salad and banana pudding from Kroger, then the star of the meal – ZAXBY TENDERS (with enough sauce to drown them). I’ve never ordered 40 tenders from Zaxby’s – but I think YHC cleaned em out! Sharon and the group at Daily Planet were awesome. Hung out with the group for a little while – who were all super thankful and they absolutely brightened my day. What a great opportunity to serve. Props to @oyster for keeping this great outreach program moving.

    2 Cor 1:3 “Thanks be to god, the father of compassion and god of comfort, who comforts us in our troubles so that we may comfort others with the comfort we ourselves we receive from God”.

    -State Farm

  • Hide your kids: Shaw-Shank is back!

    YHC received a text from the Bermuda syndicate last night that Shaw-Shank Lewis was free for some Off-The-books fun on Thursday a.m. The PAX could not pass up this opportunity! 5 stallions plowed through the humidity with some great music and mumble chatter. The jacked guy roller blading next to us might have seen…

    Warmarama: Various IC Reps

    • COP 1 – Nickel Escalator
      • 5 reps + 5 Reps at one end of the track – mosy to other end 5 + 5
      • Increase by 5 Reps each circuit
      • 5 dips and 5 pullups
      • Mosy
      • 5 Booyah Merkins and 5 Am Hammers
      • Increased all the way to 20 – ouch on those pullups!
    • COP 2 – Chester Challenge along Polesmoker Alley
      • 10 Werkins
      • Inch worm 20 yards
      • 10 Polesmokers
      • Bear Crawl 20 years
      • 10 ranger merkins
      • Repeato back twice
    • Finisher – 1 minute Body Bag Builders, 1 minute 6″ heel hovering

    Names, Numbers, Announcements, Prayers

    Great to see Poolboy meeting us for some off the books fun and pushing me and shank on the run!. And Posh’s 2.0 Finn is really getting strong! What a great group at my favorite AO as always.

    -State Farm