Five strong at First Watch this morning to celebrate:
Kubota’s 8 Year Anniversary
First Watch’s 6 Year Anniversary
COP
Political Sign Bingo Walk-a-bout with Cinder Blocks
Load up YHC’s broken sand-filled basketball hoop onto a trailer in backyard
Continue Bingo back to the AO
Three Rounds of Block the Plank
5 MOM
Numbers, Names, Announcements and EF Huttonoeus took us out!
It’s been great! 8 Years! Thanks for helping me with the hoop!
Kubota
Perfect conditions were embraced for a bit of broga north of the river by a trio of broga regulars. All participants busted out there verified broga mats to enjoy the creaks, pops and moans that accompany a quality stretching session. Areas of emphasis included hips, glutes, back, hammys and calves. Straps were distributed and properly used with no pending lawsuits unlike one not be named quarterback. Thank you boys for joining me this wonderful morning. Much quieter when Handshake fartsacks.
A great morning for a big day for YHL! Thank you to those that joined me and the others who have reached out. Excitement abounds and here is what went down:
Mosey to West Broad village for Warmups by the Gazebo: 10 Don Qs, 10 Ukranian solders, 10 Merkins, 20 LBCs, head off for our tour of West Broad Village shops. First stop Diamonds direct: 20 merkins, 20 Pickle pounders, 20 APDs. Gotta get loosened up, Right?? Head over to Whole Foods for Wedding cake pick up now that the ring has been secured 15 Squats 15 WW2s, head over to ACAC for some showing off what money cant buy. Circle in front for 15 merkins and 15 Monkey Humpers to say good morning to those looking down from the treadmills. Mosey by Ironworks and give another 10 Monkey Humpers hello to Manscape. Keep moving towards Dave and Busters. What better reception location than an arcade: 10 Burpees and 20 LBCs, head up to broad street and around to corner of John Rolfe and Broad: 15 merkins and 15 pickle pounders: Mosey back to gazebo long way stop and knock out a American hammers and reverse crunches: Mosey around lake and back to flag. 3.25 miles covered. Circled up for names and numbers. Mr. Rogers brought Mocktails for a Mimosa toast for Jamie and I. Thank you it was much appreciated. Always so grateful for this brotherhood and the friends that have supported me and be a crucial part of my life over the last 5 years. On ward and upward: peace
On a brisk fall morning 4 HIMs showed up to the Woodshed to work on their Yahtzee dice rolling skills and math addition skills. Thank goodness no one was betting on themselves as no Yahtzee’s were rolled leading to exercise punishments. Here is how it went down:
Warmup: Mosey to end of the parking lot and back for various IC exercises/stretches.
COP 1: Grab a coupon and head to the beginning of the parking lot. 1 PAX member rolls 6 yard dice and adds up the total for quantity of called exercises (quantities ranged from 17-25) for total of 8 rounds. 1) Curls, Run w/ coupon to end of the parking lot, Squats w/ coupon; 2) Skull Crushers, Run to end of the parking lot, Flutter Kicks; 3) Overhead Press, Run w/ coupon to end of the parking lot, Lateral Lunges w/ coupon; 4) Chest Press, Run to end of the parking lot, American Hammers; 5) Hammer Curls, Bernie w/ coupon to end of the parking lot, Single Leg Squats on coupon; 6) Dips, Bernie to end of the parking lot, LBCs; 7) Anterior Raises, Bernie w/ coupon to end of the parking lot, Jumps over coupon; 8) Decline Merkins, Bernie to end of the parking lot, Some ab exercise I can’t remember
COP 2: 1 PAX member rolls 6 yard dice (3 total rolls) and attempts to get a straight or 6 of a kind. If successful, PAX gets to call the exercise, if unsuccessful, Q gets to call the exercise. Quantity equals total of numbers shown on the dice. Unfortunately, no PAX member was successful. Exercises called were Thrusters, Coupon Chops, Merkin Pull Thrus and Jump Squats. Quantities ranged from 17-25.
COP 3: Partner Up and roll a dice. Higher number runs to end of the parking lot. Lower number performs coupon exercise of choice. Switched up partners each time for a total of 3 rounds.
Time called, Numbers, Names, Announcements (SOJ Chili Cook Off 11/23, Father/Daughter Dance 12/6), Prayer Requests (Hermey’s wife and Woodsman’s mother going through important health scans this week, Broadway with his recent heart attack, Woodsman and Mudslide success in Spartan Race next weekend)
Thanks for showing up today fellas. Many fellas on the IR. Hoping for quick recoveries and for more guys showing up in the upcoming weeks. Have a blessed day!
Wanted to start by paying respect to YHC’s fantasy football team, which was unceremoniously eliminated from the F3 Guillotine League this week. Until next year!
Now onto the workout at hand……………5 of us gathered at Midlothian Middle School for the latest edition of Miles of Truth. Could not have asked for better running weather! My instructions were incredibly concise. We started out on Mt. Pisgah road and made our way onto Coalfield Road to the YMCA. The route took us down the hill to Midlothian Mines Park. One loop on the trail, then back up the hill to Midlo Tnpk, and back to the school. Heist, Rosie, and YHC added a lap around the track. Bullseye and Singer emerged from the opposite direction. Excellent conversation and a nice smooth pace this morning. Everyone made it back alive.
Check Slack for all the events coming up. SYITG.
At 5:28 it seemed this may be a solo workout but out of the gloom appeared a second pax – Stonks, recent keeper of the flame for the WDog AO. Stonks was ready for a challenging start to his day but instead was indoctrinated into the “respected” Gerryworld! This is how it went down…
Mosey to the front of the Carillon for a little history on the Carillon itself and some light stretching. But also some helicopters, arm circles, Imperial Walkers and merkins.
Mosey to field and together run to far end stopping at every other tree for 3 squats. Return to start stopping every other tree to do 10 flutters. Take a vitamin and then perhaps rest a moment.
Mosey to Carillon for a mini Dora. 50 merkins, 100 heels to heaven, and 150 lunges. Partner does exercise while other runs up and around the Carillon. Audible to 100 lunges as YHC had had an enough of those.
Mosey to circle by amphitheater and do polar bear / lunge alternating to top of amphitheater. Down to bottom of amphitheater and climb up each ledge and alternate 5 incline merkins on one and 10 LBCs on the next all the way to the top. Mosey to benches near dog park to finish up with box jumps, decline merkins and Step Ups. Then mosey back to the flag for a nap.
NMS: Appreciate Stonks letting me lead and following my lead however slow it may have been. We had a clear sky full of stars and perfect temps. Always a great day at WDog!
The YHC rolled in as the wind howled like a full-blown hurricane! Hopped out of the car to catch up with Commando, and what do I spot? The Silver Bullet blazing in! A sight we haven’t seen in a minute! Here’s how it all went down…
11s with kettlebells
Line up on the line call out an exercise and rep! Once done run 200 yards rinse and repeat. We did this for close to 30 minutes and did every kettlebell exercise that I can think of.
Numbers, Names and Prayer Request for speedy recovery for our buddy Broadway! Yukon took us out.
Beaver’s busy with the newborn, Yukon Cornelius is staying active helping the church with media and Trail Life for his boys and Commando’s secretly honing those pickleball skills. Meanwhile YHC is just trying to keep up with the kiddos and all their sports
Life is good be grateful!!
8 HIMs came out to a moist morning workout only to met by a panhandler seeking an extra kettlebell to do the workout. According to the black cat who crossed our path, here’s what went down…
Mosey to the baseball field and back.
Thing #1 EMOM
5 exercises, 1 minute each. Rinse & Repeat 4 times
10 Goblet Squat / 20 KB Swings / 8 Lunge Press / 10 Squat Curls / 10 Diamond pushups
Note: 10 second > 3 Second countdowns are confusing…
Thing #2 CIRCUIT
4 Pullovers / 6 Halos / 8 SA KB Swings / 10 ALT Cleans
Note: 20 counts are confusing…
Thing #3 Ring O’ Fire
Went around the horn twice
Theme for today was quality reps over max reps, built in some rest in between sets so we could kill it when we picked up the bell. Good work everyone!
Announcements
11/23 SOJ Chili Cook Off @3-6pm at Alamo Clubhouse
12/6 Father Daughter Dance @ WEAG
12/15 Rudy’s Holiday Hustle light run through RounTrey
12/19 TENTATIVE date for SOJ X-Golf evening – details to come
An ideal dozen came out to the hydrated fields of No Toll to enjoy the unexpected conditions that awaited us in the gloom. Sunny and 70 was the forecast, but that was not the case. Here is how things went down.
Mosey to the parking lot for introductions and disclaimers. FNG was present so waivers were presented and properly notarized. Warmups consisted of a healthy dose of SSH’s, Dead Man Hang, Cherry Pickers, Jazzercise, Helicopters, DQ’s and other accouchements.
Mosey to the edge of the pavement to begin a normal 4 corners. 10 Lt. Dans, 20 WWII’s, 30 Carolina Dry Docks, 40 Monkey Humpers (just in time for a witness to enjoy the view).
Mosey to the far field for a Beast. 6 rounds, 6 exercises at 6 stops. Merkins, Bobby Hurleys, Imperial Squat Walkers, Carolina Dry Docks, WWI’s and Burpees were the selections.
Mosey back towards the flag with a quick stop at the gates for quadruple check. Timer runs to the water tower, shoulder taps, arm circles, squats were the exercises. Almost 1 round completed before time was called. BTTF for numbers, names announcements, prayers and coronation of the FNG. YHC took us out.
Announcements/Prayers: Broadway is at Chippenham with a minor heart issues. Prayers for him and his family for a swift recovery. Machismo is smashing some burgers this weekend for his church. See deets on slack. Welcome Marshmello. Neighbor of L Woods who enjoys spinning the tunes at various social events, sometimes without clothes. Swift recovery on the knee that popped during the beast and hope to see you back out at the gloom.
NMS: It has been a while since YHC has enjoyed a good simple Beast at the lush fields of No Toll. Conditions were not ideal but we had to embrace the suck to obtain the full benefits of the Beast. Well done today fellas. Great mumble chatter as always and appreciate the opportunity to lead.
19 noble warrior braved the wet and windy gloom of a Tuesday morning to attack the terrain of Heartbreak Ridge. Here is how it went down:
Solid work from the PAX today. The blacktop was filled with puddles and goose droppings, making the 4 corners a minefield that left some wet and narley. The 11s were a curveball as the PAX did not expect YHC to include so much cardio. All in all, great work from the PAX.
Bootleg is taking a group to the Bridge in 2 Saturdays (10/25). Lunch today at Joey’s.
God is good all of the time!
Attila