3 men posted on a cold January morning to throw for KBs around.
COP – bunch of stuff
Thang
Triple check – P1 squats, P2 curls, P3 lap around parking lot
Parking lot circuit – Stop at each light pole for 20x of an exercise, around the world in between: halos, lunges, sit-up presses, ssh, demon crushers, kb swings, flutter kicks w/ presses, mountain climbers
11s – calf raises, deadlifts
Names, numbers, Corned Beef took us out.
4 men braved the cold weather and go after it in the gloom this morning at SOT bootcamp. Here’s what went down:
Mosey to Track
Warm up — @ Track
Thing 1 — Mile of Merkins @ Track
Plank for the 6, mosey to base of hill by buses
Thing 2 — DORA @ Base of Uphill
Mosey to Football Field
Thing 3 — Sprint/Suicides @ Football Field
Mosey back to school
Ring of Fire: PAX Choice of Merkin
Plank, hold regular, left hand/right hand high, drop to lowest point possible and hold. Recover
Thing 4 — School Doors
Mosey to Flag
Thing 5 — Stretching
COT — @ Flag
10 studs set forth earlier than you to scout the contours of sleepy Westham. Conditions remained sunny and 70. According to the Ring doorbell footage from Lockjaw’s house, the following might have happened:
Mosey east on River, then north on Ridge, then into the parking lot, then out of the parking lot, and then back into the parking lot before circling up in the rear parking lot.
COP:
Scorpion kicks
Reverse snow angels
Hand release merkins
WWIIs
Flutter kicks
SSHs
Some other stuff
Mosey to Pinetree for Touch-a-(Not Tree)
Round 1: Eastbound, Touch a Car
1st partner touches one car. Second partner, burpees. Flapjack.
1st partner touches two cars. Second partner, merkins. Flapjack.
1st partner touches three cars. Second partner, Virginia dry docks. Flapjack.
Mosey to the other end of Pinetree.
Round 2: Westbound, Touch a Recycling Can
1st partner touches one can. Second partner, WWIIs. Flapjack.
1st partner touches two cans. Second partner, snow angels. Flapjack.
1st partner touches three cans. Second partner, hello dollies. Flapjack.
Traveling COP, Past the Sell-By-Date. Westham, Lakewood, Hillsdale, Westham, and River.
Houses with a coach light on: 3 merkins
Houses with Christmas lights (still) on: 3 burpees
Houses with sleeping PAX members: 10-15 SSHs, in cadence. Good morning to the Puckers and the Lockjaws
Circle up, quick round of flutter kicks.
Numbers, Names, and Kubota took us out.
Announcements:
Ruck-tastic training has started. Add to your holiday 15 with a backpack 30. Walk-a-thon with your mates. Sign up information all over Slack.
BRR…never too early to create a personal a challenge for 2024.
HoneyDo Challenge underway. Current stats posted on Big Data. HoneyDo in first; lots of guys tied for second. Handshake in last.
It was a blistering 26 and dark, but that didn’t stop Rosie from his uncovered knees and elbows uniform.
With no one on the Q sheet and all route creativity left in 2023, we kicked off the MOT new year with an out and back on Coalfield. The pack broke into groups and got 4.5, 5, and Doozy distances.
Bullseye also ran but we have no idea where.
We all made it back in time to COT with SOT and we’re all better for it.
Announcements – Sign up for GrowRuck or The Blue Ridge Half, or both. Prayers for WildThing and his family.
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
Twelve stallions of the new year started their running resolutions on the right foot. After Fudd recalibrated his internal compass based on the local beer shop as a reference point, off we went.
Along the lake, across the parking lot and up Boatwright. Take Edgehill to Three Chopt and continue North. A left on Horsepen and a right on Normandy put us in new territory to be boldly explored.
Upon Normandy’s intersection with Patterson, cross and veer right onto Sweetbriar. 4s take a left on Woodberry to Horsepen and through the fraternity gate to return to the lake.
5s and 6s continue down Sweetbriar to Rock Creek, a left on Baldwin and a right on Westham Pkwy. 5s turn on Lakewood and 6s on club Vista both leveraging College to return to the baseball field entrance. A quick route around the lake and the course was covered.
Announcements:
Fudd took us out.
After signing up for Grow-Ruck and also seeing “the Barbarian” workout posted on Slack – I decided some modified Ruck training (i.e. – Carrying heavy shit long distances) was in order. Not your traditional ruck – but excellent training for the walking with weight but added the bonus of grip strength and core that sometimes is missed with just the pack.
I scooped the 62# iron and Big Rig hoisted the 45#er – went like this.
Loved this for the oblique/core workout as well as the grip strength. We kept a brisk walking pace too and got the cardio in
Props to Big Rig for ALWAYS bringing the noise. We were both still a bit sore from Hardest mile Saturday. And he lit it up by doing a 5miler Morning Wood BEFORE the KB Ruck Training. Great morning to push one another and get stronger, start the new years week off right.
-State Farm
Nine noteworthy PAX posted to the 1st HBR of 2024. A benevolent Q tried to keep the PAX dry along the way. We did:
COP: SSH, Don Qs, Imperial Walkers, Helicopters, Merkins.
Mosey over to covered area: Pole Smokers & Merkins all the way down. Over to the Tennis courts for 4 rounds of: Wheelbarrows & 10 Derkins. Up to the PES lot for a Triple Check: HRMs, Reverse Crunch, & run lot the back. Over to Playground for Pullups: 4 Rounds of 8, WWIIs while you wait.
Back over to main HBR lot for another Triple Check: dips, Peoples chair, & run the blacktop. Finish with 3 min of Mary and Ring of Fire. YHC took us out.
NMS: With Handshake out with a Poor oral hygiene trip, YHC asked Kubota to step in and fill the role of PAX instigator. He was not needed as another HBR regular provided us with the BB title. Good to have Tonka post out at Heartbreak. Senor Frog was moving today, looks like he is pushing himself in 2024. Maybe he is the new Oyster. Nice way to start of the new year with 9 PAX.
8 new year, new you advocates posted to see what Doozy would have cooked up to start 2024 with.
Mosey to the bridge to pay our Toll 20 Dips, 20 Incline Merkins
Mosey to the tennis courts for COP – DQ’s, Helicopters, Imperial Walkers, Dead Man Hangs, SSH
Mosey to the parking lot out around the back right corner around the Soccer field, pass the pavilion back to the parking lot.
10 Parking spaces have an exercises written in them with a medicine ball and logging chain in the middle space. Every PAX starts at a different space does 20 of that exercises and then runs a lap always moving to the next space on the right. once you complete the far right end and after your lap you go to the far left end. When you get to the space with the ball and chain choose one and take a lap.
Numbers / Names Machismo took us out
BTTF for 1 minute of Schrunchy Frogs IC
NMS:
YHC hadn’t brought the Ball & Chain out in a while so this seamed like a good time to get back at it. There is a good bit of running that goes with this beatdown but I think the PAX handled it well. The way to set it up is to make it hard enough that not everyone will complete all the spaces but that a couple PAX will.
According to YHC, one posted at Atlee High School on this perfect morning for a run. When it appeared that he was solo, he jogged into Giles, Craney Island, Kroger, and back to Atlee for about 5 miles. Nothing really to report on this route but it is likely the most hilly route that can be done from Atlee High School.
Gotta Run!
Phonics