Author: Vagabond

  • One Year Alamo Anniversary, man you like to run?

    One Year Alamo Anniversary, man you like to run?

    30 Stallions came out to attack the dark hours and celebrate the one year anniversary of the Alamo. Many of you know that YHC accepted a promotion in December and has been living in St. Louis, but just so happened the anniversary fell on a date that I was back in town. After a conversation with Warby yesterday, we decided that I was going to hijack the Q and surprise the PAX to run it back. So cool to see genuine excitement from you all (looking at you OC).

    For context, a year ago, I reached out to the Chubby Hubby’s of the community and 26 men and 4 FNGs joined us at the inauguration. It was awesome to see those same four FNGs from a year ago there today, we added another FNG, and had 30 total HIMs supporting the SOJ and the AO. In addition to that, since the Alamo opened, it has averaged 12.7 men each week and continues to grow! So cool to see the success of the AO and that is a testament to your leadership men, well-done! That being said, Oyster reminded me to check my watch, it was time to get the party started. According to the neighbor trying to sleep by the traffic circle, here is what went down.

    Warmerama –

    • SSH
    • Imp Walkers
    • Jazzercise
    • DQ
    • Dead man hang C,L,R
    • Butt kickers to high knees
    • Merkins
    • Hold Plank
    • Mountain Climbers
    • LBCs
    • Heels to heaven
    • Windshield wipers (a lot of leg collisions with this sized group)
    • Scorpion Kicks

    The THANG –

    • Mosey to the modern home section and partner up for a Dora. P1 runs down to the cul de sac, alternate 100 merkins, 200 deep squats, 300 LBCs.
    • Mosey down the road to the traffic circle for a curb crawl, indigenous style. End of the line runs around the circle while the PAX crawls to the right. Switch and do the same to the left. We were about done when a neighbor made it clear that he was not ready to own the dark hours, so we took off down the road.
    • Mosey down the road until the road ends and there is a cul de sac to the right. Triple check. P1 runs to the end of the cul de sac, P2 does monkey humpers, P3 does T-claps. It was this time that Honeymoon reminded me of the time…we had 5 minutes left…crap. Let’s mosey back to the flag.

    COT –

    Grow Ruck training. Get with DTH if you have questions or just visit the 1st F fitness thread. A lot of rucking and ruck training going on. If you have never done it, give it a shot and get strong. Prayers for the PAX that we continue to go strong and lead. So cool to see many of you joining over the last year leading now. Prayers that we continue to do so in F3 and in our communities. Also, prayers that we remember to shield lock those men that have not been out recently to get them re-engaged. They may really need it still.

    In all, my watch read 3.41 miles of when I got home while knocking out these exercises. Nothing like a quick 5k to kick off the day! A few of you asked if I just really like to run…really it’s not my favorite thing. But I know I need to do more of it and keep the heart strong. Lastly, a sincere thank you men. It is because of each of you that the Alamo has stayed strong. It was a passion project to start and you all took it from there. The SOJ has grown, and even though I’m not here regularly any longer, it is so fun to see you all taking the lead and seeing success. I will also be back visiting over the next few months and occasionally over the years. I look forward to seeing you all in the gloom again and thank you for allowing me to lead today.

    Iron sharpens iron

    – Vagabond

  • Vagabond’s Last Stand

    First let me start with this. Thank you F3RVA men! Nearly three years ago Gypsy showed up at my house asking me if I wanted to wake up at 5am and join him for a workout…um…not really. Persistent as he was, and because he was family, I humored him. Doozy had the Q and next thing I know, I am bear crawling all over Timberwolf with no gloves on…never again I thought…but I did. I came back. Because I needed it. I was the sad clown the book talks about and had no idea. Today, and because of you all, I stand stronger, more confident, and proud to have put in the 15 degree days in the snow, and 90 degree mornings with 100% humidity. Though it was ALWAYS 70 and Sunny in my mind. I am proud to have taken the beating AND having laid the smack down. I am proud to have taken the brunt of your shaming of my Traffic cone of a kettlebell, and even happier to have left it at McGruff’s Mom’s house. Even happy to have laughed at Wilson discussing Michelle Obama’s sexual orientation and conspiracy theories. I won’t forget being the Chubby Hubby and watching the Alamo unfold, and taking part in an amazing SOJ transformation. To all of this, THANK YOU men, what a ride it has been. You mean the world to me and you all will be missed. Today was my last here in RVA (at least as a resident, I will visit and post again). Today was my last Q leading you men, but you all will be coming with me through the experiences. It’s not farewell, it’s God Speed. For today…here is what went down at my last stand!

    15 Men came out to join me one last time on the field of battle….

    Warmarama –

    Mosey to the top of Satan’s Hill and back down to the flag, circle up. SSH, DQ, Jazzercise, Imp Walkers, Cherry Pickers, DM Hang L/R, Arm Circles big and small, Merkins, LBC, Flutter Kicks, Hello Dolly, Rosalita, Misc stretching, and we were off.

    Plan was to have just an old school SH beat down the way I started. And that is just what we did. Mosey back to the top of the hill.

    COP1 –

    Dora. Runner to the end of the side street. 100 Merkins, 200 LBC, 300 Carolina Dry Docks. Mosey back to the end of the street and hang a left. Run down the long stretch and hang another left. Stop at the intersection.

    COP2 –

    Triple Check. P1 Runs down to the end of the road to the cul de sac at the bottom of the hill (this changed twice due to the distance and time). P2 Squats, P3 WW2. Mosey back down the long stretch of road to home base.

    COP 3-

    Grab a Coupon from the Rock pile. Runner calls out an exercise and runs to the end of the parking lot and back. Each time there is a new runner, the PAX rotates to the left to enjoy a new Coupon…nobody getting off easy. Exercises were – Curls, Skull Crushers, Rock Copters, Chest Press, Shoulder press, etc. There were a lot more, I don’t remember them all but probably double the amount.

    2 minutes left…drop the coupon and circle up at the flag. ABCs with your legs, and spell out the following…I. W.I.L.L. M.I.S.S. Y.O.U. P.A.X.

    Time….

    Announcements –

    Grow Ruck, and a lot of really kind things were said. Some debauchery, but mostly really kind things. YHC had to fight back some emotion, so Hermey took us out. Thanks again gents. Love you all!

    Iron Sharpens Iron

    -Vagabond

  • My whoop band said that was intense…

    Another 70 and Sunny Day for the SOJ Pax and 15 Stallions came out of their holding pens to join YHC for day two of his send off this week. Tuesday was low intensity focused on strength with the Kettlebells. But today…we would not repeat. Let’s get after it!

    Warmerama –

    Mosey around the big parking lot – SSH, DQ, Jazzercise, Arm Circles small then big and reverso, high knees, butt-kickers, merkins, LBCs, Hello Dolly, Rosalita’s, and some misc. stretches.

    I will break these down in COPs, though it was really one big COP bc we never stopped. Moved from one to the next in fluid motion and kept the heart rate up…ORANGE THEORY BABY!!!

    COP – 1

    Mosey to the benches for a triple check. Runner to the far lamp post. P2 does incline merkins, P3 does dips.

    COP 2 –

    Mosey to Love hill for some 11’s. Carolina Dry Docks at the bottom and Monkey Humpers at the top.

    COP 3 –

    Mosey to the bus parking lot for some parking lot tracers. The bigger, longer, and uncut version

    COP 4 –

    Hands on the curb at Love island for an indigenous plank walk. Runner runs around the island while the PAX plank walks to the right. Rosie felt off balance about halfway through, so we switched directions. This takes a lot longer with 15…

    COP 5 –

    To the Tennis Courts for some Bernie Macs. Everyone grabs a corner of a court. Side shuffle to the other corner. Run to the net, burpee, bernie back to the line and side shuffle back to start. 10 of these.

    Mosey back to the flag with a minute to go, so AYG burpees to the end. There was very little chatter, and more mumbling during this one. Warby almost lost his pre-workout, but stayed strong and kept going. Well-done brother. A few others grunting and grumbling along the way outside of Doozy, who was a Galloping gazelle the entire way loving the constant movement. Heist texted me at the end saying his whoop band showed that was twice as intense as Tuesday…yeah it was! Great job fellas!

    Announcements –

    Grow Ruck coming soon and training underway. See slack for details. Getting back to SOJ Happy Hours for the new year. So much came from this last year. Two new AOs were spawned and SOJ spread it’s wings. Make some time to join. Rosie said some really nice things, appreciate you brother! And another special thanks to the PAX for helping to pull me out of a dark place nearly three years ago. It has been an absolute honor to lead you men when it was my turn. Thank you all!

    Iron sharpens Iron

    -Vagabond

  • My Shoulders are TOAST

    9 Inglorious SOJ Repeat offenders join YHC in the Gloom for, take one of three, from my final week as an RVA native. There was immediate mumblechatter regarding my legendary “bell”. No surprise or concern as jealousy tends come out in these forms. The mighty bell and rock jams had to wait just a few minutes before they got things underway as we kicked things off with a lap around the school to warm us up a bit.

    Warmarama –

    Lap around Old Hundred, SSHs, DQs, Jazzercise for Nancy, Imp Walkers, Dead man hang C/L/R, Merkins, LBCs, Flutter Kicks, Windshield Wipers, Scorpion Kicks. I tried to keep a good cadence, but the Rock tunes were hitting so hard and so loud I couldn’t even here myself counting. Hope everyone kept up.

    COP1 –

    A lap around the speedway. Farmers carry with right arm to turn one. 10 KB Jump Squats. Farmers Carry with the left arm to turn two. 10 KB Jump Squats, 20 Thrusters. Alleluia carry down the straight away (Follow that Glorious Bell the Pax all screamed, and that they did to turn three. 10 KB jump squats, 20 thrusters, 30 overhead press. Farmers carry back to right to turn four. 10 KB jump squats, 20 thrusters, 30 overhead press, 40 around the world. Alleluia carry to the finish line, and FIVE burpees. At this point the mumblechatter turned from the love language regarding my KB to the pain in our shoulders. We just started fellas, let’s get it!!!

    COP2 –

    Triple Check. P1 runs to the donation box as timer. P2 KB American Hammers, P3 does KB overhead extension to crunch

    COP3 –

    Another lap around the speedway. Same principle as above 10/20/30/40 compounding with different exercises. This time it was 10 high KB swings, 20 sumo squats, 30 tea cups, 40 bent over rows. 5 burpees at the line.

    COP4 –

    Triple check. Same box for runner, but a new exercise I have donned as the VAJ-A-BOND. P2 and P3 doing the same exercise, but different sides. Principle is that Pax lays on the ground and bends one leg, other leg straight. With back flat on the ground, hold KB straight arm above your head. Raise head until sitting up, then thrust through the bent leg keeping alternate leg straight and blast those Vajabonds to the sky like a one legged prom date. Do one side, do the other at switch. This one burns so good and now I am forever with you guys. Use at your own risk.

     

    Numberama/Namerama/Accouncements/COT–

    Grow Ruck training underway, go get some! A brief thank you to all that came and those that didn’t. I appreciate you fellas more than you know and you all have changed me in a way that I not only needed, but made me so much better. It was also great to see House Party out with us this morning. I joke about my glorious KB, but this guy was man handling an absolute boulder. Strong work brother! McGruff took us out and everyone signed the legendary kettlebell as a going away surprise. Come join YHC at Timberwolf and Satan’s Hill this week before I bid you all farewell. Thank you all fellas and let’s make this week great!

    Iron sharpens Iron

    -Vagabond

     

  • Controlled 20s

    4 HIMS had morning conflicts, so couldn’t make the drive to No Toll to celebrate Oyster’s respect Q. Nothing but respect to you Oyster and congrats buddy, wish I could have been there to support you. In lieu of the longer drive, they joined YHC for a closer option to throw around some KBs.

    On this episode of Beatdowns by Vagabond, we focused on controlled movements and form. None of that herky jerky stuff. According to our pro-bono advertisers (mostly bc our workouts are you know…free), this is what went down.

    Warmerama-

    SSH, Imp squat walkers, Ukr soldiers, butt kickers, high knees, arm circles big and small, (Out of respect for our Eagle Fang instructor Hermie who made an appearance, we did some shadow boxing). Jabs, upper cuts, hooks. Merkins, LBC, Flutter kicks, W/S wipers

    The Thang-

    Controlled 20s are what they sound like. 20 SLOW reps with a strong core, no jerky movements. Pause at the top and resist gravity on the way down. If you do this right, this burns way worse than doing 100 as fast as you can. And you don’t usually pull that random muscle on the other side of your body.

    COP1

    20x Clean and Press (10 each side)

    20x KB swings. (Use those hips, not the arms)

    20 Merkins

    Family run around the donation box and back

    COP2

    20 x Lawnmower pulls on each side

    20 x Single Arm High Pulls (10 each side)

    20 x single leg V-ups

    Family run around the donation box and back

    COP3

    20 x Toe on curb Goblet Squats

    20 x Heel on curb Goblet Squats

    20 x Calf raises

    Family run around the donation box and back

    COP 4

    20 x KB Hammers

    20 x Overhead leg extensions

    20 dips

    Family run around the donation box and back

    COP5

    Burnout with 10x every exercise above with no breaks

    COT –

    Announcements – Please talk up the 9/16 Love for Liv workout. Also, bring your M’s and 2.0s if you can make it. Labor day convergence, so much more on Slack.

    Prayer requests – Prayers for our man Hermie who just found out some tough news and is going to have to go through a few upcoming procedures. Prayers for successful and swift procedures and quick healing. We got your back brother, let us know if we can do anything to help you and your family!

    It was a pleasure leading you fellas. I wish I could have made it to No Toll to celebrate Oyster, but you guys made staying close worth while. Wilson’s mumblechatter (It is not complaining) always makes it a fun morning too. LOL Thanks for the brotherhood fellas!

    Iron Sharpens Iron

    -Vagabond

  • Did I make the team Coach?

    12 Studs laced up their high tops and broke out their sweat bands for a little Basketball conditioning this morning. Honeymoon was eager to find out at the end whether or not he made the team, but only the ELITE can earn their Midlo Tropic tanks. These 12 were just that. Great job fellas!

    Warmarama –

    Mosey to the Bball courts and do 1 lap around and circle up. SSH, Don Quixote, Imp Walkers, Ukr soldiers, Arm circles, Cherry pickers, dead man hang L/R/C, Merkins, Hold plank 20 sec, forearm plank 20 sec, LH high, RH high, back to plank. LBCs, Flutter kicks, Freddie Mercury, W/S wipers, Scorpion Kicks.

    The THANG –

    Drill 1:

    Triple check. P1 takes a bball and does full court suicides. Penalty of 3 burpees if you lose control of the ball. P2 does merkins, P3 does Dry Docks

    Drill 2:

    Triple check 2, cross over drill. YHC brought cones. Dribble to cone 1 cross over to opposite hand a dribble with that hand. Cross back over at next cone, repeat. There were 3 cones that stretched the length of the court. Same penalty if you lost control of the ball. P2 does squats, P3 does groiners.

    Drill 3:

    Cone Layup drill. P1 starts at the baseline and their is a cone at the top of the key and another at the elbow. P1 dribbles from baseline around the cone at the top around the cone at the elbow and does a layup. P2 does American Hammers, P3 does WW1s. This time it is a 5 burpee penalty for the team if any one player misses a lay up. I was surprised how many burpees had to be done here.

    Drill 4:

    KNOCKOUT

    Game 1 – Free throw line. I thought this would go quicker from the free throw line. Again, I was a bit surprised. Those knocked out complete called exercise until the next person gets knocked out, and that PAX member called the next exercise. Repeat until one is left standing.

    Game 2 – Split PAX in half and use both courts for 3 point line knock out. Once you were knocked out, run to the gate by light pole alley. YHC was feeling good and knocked down three straight 3s to end the second courts game early.

    Game 3 – Winners on one side, Consolation game on the other. Back to free throw line due to time. Pax determined whether or not they were winners and what game to join. Once knocked out, mosey around the school and back to flag.

    COT –

    Announcements – State Farm VQ tomorrow at Satan’s Hill, School of Rock this Saturday at Rock and Roll. Ms and 2.0s to join after the standard beat down at 8. DTH is bringing watermelon, cookies, treats for the kids. Herme brought us home.

    Great job today men! You all got your hustle on and the ring of sweat droplets left on the ground after we broke the circle told the story. Enjoy your day and the rest of your week. YHC has family in town internationally today through Monday so I will like be out the next few days. But CRUSH the rest of your week!

    -Vagabond

  • Swampy

    7 Stallions decided to rise and grind despite a 1000% humidity morning. No excuses they said, and off we went.

    COP –

    Mosey to the end of the street and back to the Alamo. Standard warmerama, SSH, Imp walkers, Ukr soldiers, arm circles big and small, Stretch R arm over left, L over R, behind the head, cherry pickers, dead man hang L/R center, Merkins, Plank 20 sec, forearm plank 20 sec, LH high 20 sec, RH high 20 sec, back to forearm, back to plank. LBCs, flutters, freddie mercury, W/S wipers.

    The Thang –

    The PAX asked for a light jog around the neighborhood, let’s just enjoy it today they said…Yeah…Sure thing. Let’s explore. Start with a cul de sac tour.

    • Partner up and at first sac P1 runs to end of sac. Exercises for P2 while waiting on P1. We hit 5 sacs total.
    • Merkins
    • Dry docks
    • Monkey humpers
    • Copperhead squats
    • WW1s

    By this time, we were at the hill. I had this planned for a while and knew it was going to suck, but committed anyway. This hurt me just as bad, I promise. Mosey to the bottom of the hill, stop, turn around, and Jacobs ladder it is. Run to the top of the hill, 1 burpee and back down. Back up the hill, 2 burpees, back down, up 3 and down. Do this until we hit 7 burpees. By this time we had 6 min left so we moseyed back to the flag for some light stretching and TIME.

    COT –

    Numberama/Namerama. Convergence tomorrow at Dogwood Dell. School of Rock this Saturday. SOJ Happy hour next Friday. See slack for details.

    Thanks for letting me lead again this morning fellas. I had Jacobs ladder in the pocket planning for an upcoming Q, but when I got there this morning I was still piecing together what we were going to do on the fly. So I figured, no better time than now, especially when the Pax wants a light jog day. When I got home, the watch said 3.17 miles. Just a little morning 5k in the swamp. It was THICK this morning, so way to put it in. You all are BEASTS!

    -Vagabond

  • The BEST Rock workout playlist

    An alert goes out a 8:42 last night by Futon…Anyone taking the Q tomorrow? YHC was feeling inspired after leading a HUGE workout the morning prior during a work conference, 76 strong. So after seeing some not me…and Hot potato, YHC decided to step up and bring it. Within 30 minutes, the Bose was charging and I found the most ultimate Rock playlist for the Gloom. 12 Strong showed up ready for the next edition of Flex Friday at the Hill, and here is how it went down.

    COP-

    State Farm was unsure of Coupon options so some mumblechatter about our logs changed YHCs warm up plans. Initially I planned to just mosey up the hill and back for a little blood flow, instead we took a field trip up the hill and to the right back through the trail to show SF the logs then back to flag.

    From there the standards – SSH, Imp walkers, Ukr soldiers, Stretch arms left/right, behind the head, Arm circles, dead man hang L/R, Merkins, LBCs, Flutter kicks, W/S wipers

    The Thang-

    Modified Tabata. YHC downloaded a tabata app for the work beat down and it is great. Air horn sounds us off. The modification is 60 sec on, 30 sec off and run through a 10 circuit workout with Cinderblocks.

    The circuit-

    • Curls
    • Skull Crushers
    • Cindy Merkins
    • Cindy Dips
    • Cindy Squats
    • Cindy Swings
    • Bench Press
    • Cindy Rows
    • American Hammers
    • Overhead leg extension

    Repeato x 2 but reduce time to 40 sec on 20 sec off. This length of time BURNS!!!

    Mosey opposite direction through the trail and back down the hill. Finish with a little stretching, TIME!

    COT – See slack for details. Convergence, School of Rock, etc

    Thanks for letting me take the lead again fellas! Iron sharpens iron.

    -Vagabond

  • SLOWWW Burn

    6 Svelt SOJ Regulars, who for one reason or another couldn’t make the drive out to Derby, joined YHC in the gloom to get swole. I was not surprised to see the Q sheet open with all of the excitement around the Derby, but after talking to the M last night, our schedules just didn’t jive to get my Aaron Judge on. I hope a few of you were able to hit some balls over 180ft. With the majority of our posts being heavy cardio, YHC decided to do something a little different…a SLOW burn focused on form and simple/concentrated exercises isolating different muscle groups. STRENGTH TRAINING! According to the Purple Rain imposter that peeled into the parking lot and jumped into his work van, here is what went down.

    COP –

    • One lap around school
    • SSH
    • Imp Walkers
    • Ukr Soldiers
    • Arm Circles
    • Stretch left arm over right, right over left, arm behind head L/R to warm up the triceps
    • Dead man hang, L/R, pull up toes to stretch calves
    • LBCs
    • Flutters with hands over head
    • W/S wipers
    • Scorpion Kicks
    • Merkins

    The THANG –

    EMOM (Every Minute on the Minute) focused on good form. Not focusing on reps, but proper control up and down and body control. 5 circuits with 3 sets of each. 40 seconds on, 20 seconds off.

    Circuit 1 (3 sets)

    • KB Swing – Focusing on straight back and using hip hinge to swing the KB forward.
    • Squats – Elbows inside knees touching inner thigh, knees pushing out, explode through heels

    Circuit 2 (3 sets)

    • Press alternating each side – Push press if you need, but cradle the KB on the outside of your bicep/forearm, explode up and hold for just a second, slow control down don’t use gravity to drop it

    Circuit 3 (3 sets)

    • Rows alternating each side – Straight back, pause at the top and squeeze the back at the top. Pause for just a second and control down. Resist gravity.

    Circuit 4 (3 sets)

    • Curls – Elbows narrow and tucked on body, squeeze at the top and pause, control down to straight arms
    • Skull Crushers – elbows narrow, don’t use your body, push and explode up, control down

    Circuit 5 (2 sets)

    • American Hammers
    • Overhead leg extensions moving legs to straight while dropping KB behind head and back to crunch

    Some light stretching to finish the last minute. Numbers, names, you know the drill

    COT –

    • Last day for SOT shirts
    • Q sheet is open still for T-wolf and Satan’s Hill. Need someone to take those as YHC will be at a work conference until Friday
    • VQs soon? Blacktop and Swoop thought they were coming alone today and were going to dual VQ. No way we let you get away with that without an audience fellas, but would love to see you lead. Let me know if I can help when your ready, that’s what it’s all about!

    Thanks for joining and letting me lead fellas. We knew today was going to be light but it was fun to get out with you guys. Compliments to Cookie for breaking out his portable speaker so we had some tunes. The whole crew really took to focusing on proper form, it’s amazing how that can change a simple exercise and drive that lactic acid burn. It was also fun to do a focused strength training which we rarely do. Hope you all crush the day and the rest of the week. See you at SH Friday!

    Iron strengthens Iron

    -Vagabond

  • Lonely Wolves No More

    7 of the SOJ wolfpack tackled the Gloom on this Sunny and 70 degree morning. The day is set to be a great one, so we all attacked it early to ensure we make it one. Man what a difference this year during SOJ takeover. Last year during this week, just two Pax posted at T-wolf during take over week. This year, we got to 7 as the rest of the Pax are spread around RVA. Just shows the strength in numbers we have added to SOJ and the committed PAX that have joined us this year. Well done gents! YHC is very happy to see that even when we are spread thin, we can still post some numbers at our primary AOs. According to the driver of the Dodge Ram that seriously wanted to join us, here is what went down.

    COP–

    • Mosey around the parking lot and back to center to circle up
    • SSH, Imp Walkers, Ukr Soldiers, 30 sec of high knees, 30 sec butt kickers, calf raises L/R/C, Arm Circles big and small, Merkins, LBCs, Flutter Kicks, Heels to Heaven, Windshield Wipers

    The THANG-

    • Mosey to the hill by the entrance of the school for some SLOW 11s. At the bottom WW1s, at the top hand release merkins. Slow variation is waiting for the 6 at the bottom and running up the hill each time in a different fashion. 1. Mosey 2. Bernie 3. Karaoke facing school, 4. Karaoke opposite direction. Repeat for 5-8. 9. Bunny hop to the light pole and mosey to finish. 10. Broad jump from light pole.
    • Mosey to Love Hill. 2 minutes non-stop hill sprints. This was a burner and felt like 10 minutes.
    • Mosey to bus parking lot. There are 10 light poles and we did increasing reps of different exercises at each light pole. 1 Burpee, 2 Groiners, 3 Plank jacks, 4 Burpees, 5 Groiners, 6 Plank Jacks, 7 Burpees, 8 Groiners, 9 Plank Jacks, 10 Burpees
    • We finished at the end of the long curb. From there we put hands to curb and did an indigenous plank walk. Rear runs to the front as Pax plank walk to the left. As we reached the gunner we call it out and sprint All You Got (AYG) to the end of the parking lot and 50% back. We had time to repeat this twice then back to the flag. Time

    Today was a great welcome back from a two week vacation for YHC. I needed to shock out the jet lag and today did just that. An awesome sweat that got us going. It is so great to see a solid core at each of the AOs. Last year there were so many days where just 2 or 3 Pax would show and now we have gotten consistent with our numbers and who we expect to show. So awesome to see the strength in numbers. It’s been a few weeks since YHC has led so I nearly forgot numbers and names, the PAX quickly reminded me. Thanks fellas!

    Announcements/COT –

    Please get with YHC or DTH for list of any brothers we haven’t seen in a while that we want to reach out to. Also and FNGs that posted once or twice but didn’t show after. For the rest read Slack. Prayers, we are better together. Thanks for the PAX and Prayers for positive impact at home and in the community.

    Thanks for a great morning fellas. Iron Sharpens Iron.

    -Vagabond