A dozen tolerated the resurgence of humidity for a stroll down the road. Grove to Woodlawn to Leonard to Wisteria to Patterson. West on Patterson turning on Maple for 4s, 5s go to Chanticler and then back to Maple, and 6s went all the way to Three Chopt and back to Maple. Maple to Grove to home.
Wheelie took us out.
Moleskin: Once again TYA is a fashion pioneer.
At 5:30 am, 5 SOJ studs converged at The Swamp for another round of Twin Team action. Humid conditions and extra abrasive asphalt could not diminish our enthusiasm. Here is brief summary for your viewing pleasure:
Mosey to JRHS parking lot for warm ups: Russian Soldiers, Don Quixotes, Imperial Walkers, Helicopters, Arm Circles, Dead Man Hang, Cherry Pickers.
Exercise 1: Tour de Twin Team. We ran around the perimeter of both schools, stopping periodically to do 20 Merkins, 20 WWII sit-ups, 20 squats. Completed 5 sets.
Mosey to the track/football field for Exercise Two
Rd 1: lunge walk to 10 yard line, run back to end zone, bear crawl to 20 yard line, run back to end zone, lunge walk to 30 yard line, run back to end zone, bear crawl to 40 yard line, run back to end zone, lunge walk to 50 yard line, run back to end zone.
Rd 2: Same pattern, but run to yard markers and alternative between 20 flutter kicks and 5 burpees.
Rd. 3 – Same pattern, but alternate between butt kicks and high knees.
*Completed an additional round of 20 Merkins, 20 WWII’s, and 20 squats on the track.
Mosey back to BWES – On the grass hill near the baseball field – hill repeats until YHC calls time.
Walk back to the flag for Numbers/Names/Announcements.
Gumbo took us out.
Final Thoughts: It was great to see Gumbo and Limehouse return to Twin Team. Props to them for also running to and from the workout. Lots of strong mumble chatter about kid’s sports and the WFT’s thrilling win last night (maybe that was just me). As always, it was honor to lead.
Four scholarly gentlemen gathered at Currahee wondering who had the Q. YHC had a plan so off we went.
The Route
Numbers, names, light announcements before YHC took us out.
Moleskin
Great camaraderie this morning for another soupy run. Thanks for the positive attitude for something different this morning. Great catching up with the crew. See everyone soon.
Almost all kettlebell exercises. A variety of items different from the usual offering. This link is the source of the exercises I used. I brought my music (Beatles, Rolling Stones, Yardbirds, Led Zeppelin, etc.)
https://www.gbpersonaltraining.com/33-kettlebell-exercises-from-beginner-to-advanced/
Warmup: SSHs, Stretching exercise, Russian Soldiers, another stretching exercise
After the warmup, we did the following all the way thru:
Slingshot (around body) 10 each direction
Halo 10 each direction (handle points up in front, upside down in back)
Single Arm Deadlift (Keep back straight) 10 each side
Single Leg Deadlift (Same leg goes up as the arm with the kettlebell) 10 each leg
Partial Turkish Getup (leg bent at knee is the same side as arm with KB) 5 each side
Goblet Squat (handles pointing down, deep squat) 10 in total
Racked squat 10 each side
Racked lunge 10 each side
Alternating Single arm swing 20 in total
Clean and Press (bend knees, keep KB close to body) 10 each side
Squat and Press
Bottom up Clean (KB upside down at rack, hold 5 seconds) 10 each side
Overhead squat (KB held with arm straight above head) 10 each side
High Pull (A swing but pull the KB to the shoulder at top of swing, then push back and finish the swing) 10 each side
Snatch 10 each side
At the end, we did about 5 minutes of stretching exercises and started again at the top of the stack with the “slingshot”. We got to the “Bottom up Clean” and time was up.
This was my first Q at Circus Maximus. I would have written up this back blast sooner but my wife and I are working out with a 17 pound kettlebell. He’s 3 months old and can’t go to daycare because of a potential Covid exposure at the daycare. (By the way, Jane and I are both vaccinated.) We’re pitching in and helping out our daughter and son-in-law who both work for a living.
Our son and daughter live about 15 minutes (in different directions) from where we live. We can provide support with care for their children. My son has a 3-year-old and a 5-year-old. The 5-year-old is now in kindergarten, although we did some day care for him this summer.
When Jane and I were raising our son and daughter, we did not have the luxury of nearby grandparents. My parents were about 700 miles away. They also died before either of our children had much of a chance to know them. In fact, my mother died before our daughter was born.
Jane’s parents lived an hour and 45 minutes away. Our children know them a lot better (Jane’s parents are also both gone now) but not like our grandchildren are likely to know us.
It is great to be here.
Announcements:
Field Day Saturday
Freed to Bleed: will be October 20 (a Wednesday)
The first Q for YHC in over a year and five studs showed up to join in. The beat down went as follows:
Run to bottom of hill to circle for warm up. DQ’s, Helicopters, Smurf Jacks, Russian Soldiers, OYO 20 2 count Mountain Climbers, 15 Carolina dry docks, 10 Burpees.
Mosey over to first light pole. Goal is to use every light pole all the way up the Hill to Forest Hill Rd. A leap frog is in order. Partner 1 performs 5 Merkins, while partner 2 runs to next light pole and gets in plank position. Partner one completes Merkins, then runs to partner 2, “tags” partner so they can begin 5 Merkins as partner 1 continues to the next light pole to hold Plank. This increased by 5 till each partner has done 20. Exercises change to holding Al Gore/Jump Squats to finish out light poles.
Mosey to Grassy hill. 11’s are called. Starting at bottom of hill, 1 Lt Dan, run to top of hill, 10 WWII sit-ups, run back down and so on.
Mosey to front entrance of school for a welcomed exercise with no running. It’s a Lazy Dora! Partner up, 100 Merkins, 200 LBC’s, 300 Squats. 1 partner performs 10 Merkins, while partner 2 is holding plank. At the completion of 10, switch and partner 2 completes 10 while partner 1 is holding plank. Continue to 100. 20 LBC’s while partner is holding 6”…HOLD IT! Up to 200. 30 squats while partner is holding Al Gore, up to 300.
Mosey back to flag.
Announcements: Field Day this Saturday at Dog Pile.
YHC took us out.
Today was a pleasure to be back on the Q sheet and to be in great company! You Men crushed it! The leap frog was introduced not too long ago and was a little clunky on the flow, so YHC decided a great time to bring it back for another try and it seemed to work well. That Hill is no joke!
Have a great day, Gents!
2 SOJ Warriors worked up the courage to take on the hellacious IPC Week 2 Crazy 88’s Q. Here’s what went down on the football field of Timberwolf.
THE THANG :
Round 1: Burpees & Sprinting – Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)
Round 2: Squrls & Coupon Carries – Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total) *Squrl = Squat while curling coupon up to chest.
Round 3: Overhead Presses & Rifle Carries – Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.
Round 4: X-Factors, Bear Crawl & Crawl Bear – Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.
**X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.
DONE
Numberama
Name-arama
COT :
Field Day this Saturday 9/18. Snuff is the captain of SOJ Team.
Prayer’s for Snuff’s coworker’s wife who has pre-eclampsia. Prayers for Snuff’s M is who is traveling.
YHC has a friend from church who knows a coworker whose M just passed away while giving birth. The child survived. Please pray for the father and the child.
NMMS :
It is extremely hard to maintain good form during the IPC’s, particularly on this Q during the Overhead Press round. It’s brutal enough doing 88 Overhead Presses but to then have to rifle carry to the next sideline and do 88 more Overhead Presses is insane. Snuff and YHC continued the streak of times under 40 minutes for IPC. We’ll aim to keep that streak going through the last week!
~Ten gents arrived at Mary to see what she had in store. This is what transpired – more or less…
COT: (Geriatric-friendly). Curb Crawls/Crawl Bears (kept it brief). Run through neighborhood with intermittent stops (LBCs, J-Squats, merkins. Doras without the count (cycle through 3 exercises: Merkins, Flutter Kicks, M-Climbers, while partner runs a circle. Triple Check that turned into a partner check (Q-Cluster-F): Donkey Kicks while partner bear crawls then runs out and Bernie-Sanders back. Lindsays (J-Squats and WWII’s) while advancing through the neighborhood back to flag.
Announcements:
Saab abides (when able)
Three WDog regulars including one new regular descended upon the greatest park the City of Richmond has to offer. YHC is nursing a shoulder injury, so legs and abs were all that was on the menu for today. Since YHC realized only after the fact that YHC signed up to Q the week after BRR a lot of stretching was in order to kick things off.
Circle or Triangle up at the flag and stretching ensued. YHC led the PAX in some stretching to both ease into the work out and get all those BRR muscles acclimated again to working out. After stretching YHC lead some side straddle hops and imperial walkers to get the blood flowing.
Mosey over to the posts along the road, each PAX took a post and did 5x leg raises for a native American style run/series along the posts. Each person does 5 leg raises while the others hold 6 inches.
Then Mosey on over to the amphitheater but a stop at the top for a quick introduction to a new exercise. YHC attempted to do a waterfall leg raise but need more than a traingle for it to work correctly. So maybe next time.\ YHC has been perusing the Exicon and a new one has appeared, it’s called the Butkus and it’s simple. Find a curb and do fast step-ups for 1 minute straight on the curb, then 30 second rest, then repeat for as many rounds as YHC desires. YHC recalls we got through two rounds perhaps. Then on down into the there we did 5 WW2’s at each level up and then head back down for 10 spice rum squats down. So spice rum squats are inspired by the one and only captain Morgan, so think captain Morgan stance with one leg up on the high area of a step and one leg down, then do a squat. 10 spice rum squats for each level and down to the bottom.
Then YHC and company headed down to the bottom of the hill for a DORA, but there were three of us so two people ran at the same time, one person was always the first runner and one person was always the second runner. after you run two hills then swap out with the person doing the DORA count. 100 WW2’s and then 200 WoJo Squats where you slap the ground with your hands ‘like a crazy Duke basketball player’ as per the Exicon. The PAX only got partially into the WoJo squats when it was time to mosey back to the flag.
At the flag there was time for some more stretching then time was up.
Names, Numbers and Announcements. YHC took us out.
12 or 13 regulars attended a choose your path workout at SOT. Four went running, the rest took off into the gloom. Here’s what transpired over the following 45-50 minutes.
Mosey to lower soccer/football field, line up on the end line.
Bursts/Charlotte 100s workout, courteous of Mr. Lug Nut.
Warmup – Don Q, SSH, Heels. in between each exercise, jog to the other end of field (100 yds) and return.
5 minutes of 100 yd dashes back and forth.
Partner up – catch me if you can. Partner 1 does 2 burpees and catch, partner 2 backwards run across field. Switch and repeat back 100 yds. Second round: partner 1 – 2 merkins and catch, partner 1 run 100 yds. Switch and repeat.
4 minutes of 100 yd dashes or perhaps it was 100 yd dashes at 50%, 75% and 100%. YHC forgets.
Burst Beast – no stopping at hashes, simply run 100 yds across field and perform all 18 reps at the other end, return to start and complete other 18 reps. PAX called exercises – merkins, American Hammers, dry docks, BURPEES.
Audible from Burst Beast to final 4 minutes of 100 yd dashes OYO.
Power walk Indian Run back to start.
YHC thanks all for participating in this ancient SOT Lug Nut workout that hadn’t surfaced in 4 or 5 years. A few PAX members were in attendance for both. The story goes Charlotte completed 75 100-yd dashes in the 45 minutes. Doozy probably did somewhere between 50 I’d estimate, though we did break up the monotony with a few other exercises, more than Lug did if I recall correctly. Although there were a lot of groans from the PAX as YHC rolled out the details, everyone appeared to be getting after it and put in a great effort.
Clarification for the title, which is a song lyric, burpees may very well have not made an appearance in this particular modified beast. But that will never be known as Wilson took the reins and called it out to much distaste from others in hopes to get it out of the way. YHC wanted to make it known both on and off the field that Wilson made the call, so the love (or hate) was properly given in his general direction.
Didn’t see the runners but hopefully they returned safely. Dogs and kids.
-Singer
Two more than a half dozen early risers converged in the First Watch gloom ready to start the day or end the night. Either way, this is what transpired:
Stand shovel flag back up. The First Watch shovel flag area is almost as hard as Mary Munford’s.
Mosey 3 paces to the west for COP:
Helicopters, DQ’s, Dead Man Hang, Reach for the Stars
Grab shovel flag run one mile to the UR Amphitheater and plant shovel flag on top step of amphitheater.
BEAST:
Starting at bottom, work your way up the amphitheater steps, stopping at the cones to perform exercises. Turn around at shovel flag and repeat on the way down.
Round 1: Incline Merkins
Round 2: Dips
Round 3: Box Jumps
Round 4: Heels to Heaven
Round 5: Decline Merkins
Round 6: Deep Squats
BONUS ROUND: Burpees!
Partner up on the amphitheater stage for 3×20 reps PLT’s for each partner
Hallelujah Run up to the top of amphitheater
Partner up for 10 x Booyah Merkins
Grab flag and one mile run back to AO parking lot
3 minutes of Mary led by Ronnie including APD’s and LBC’s
Numbers, Names, Announcements and Fireman Ed took us out!
NMS:
Another great crew at the early workout! Not much oversharing this morning, just a lot of focus on the work that needed to be completed. As always, YHC is looking to try something new, so why not a Beast in an Amphitheater after a run with the shovel flag. Sorry/not sorry about the bonus round, but it was needed!
Ronnie has the Q next week! See you there!
Have a great day, men!
Kubota