Three of SOJ’s elite warriors rolled out of bed today, braved the drizzle, and discovered that Mother Nature had set the thermostat to “surprisingly pleasant.” According to the black cat that cursed our path, here’s the saga… We kicked things off with a triangular warm-up around the school and bus lane—because circles are too mainstream. Right about then, the heavens opened up and dumped buckets on us. Warm-up continued, but only with moves that kept our butts off the soggy ground (you’re welcome). Then we left the cozy confines of Timberwolf and ventured into the wild unknown: Thales Academy. The…
Five of the best looking brogiis came out to enjoy the brisk conditions for a little pre FW broga. Areas of emphasis included back, shoulders, quads, hammys, calves and groin. Shavasana was a bit chilly with the ever-present breeze, but good times were had by all participants. Well done fellas.
The rain did not stop 17 KB warriors from descending upon Circus Maximus on a Thursday morning. Here is how it went down: COPSSHUkrainian soldiersIWHelicoptersArm circlesDMHHRM LBC KB one-man Dora – 5 sets of each exercise with a run between sets for a total of:100 high pulls150 curls 200 lawnmower pulls 3x checkRunSquats Tricep press Stretch and COT with YHC taking us out Today was much like a night in White Deer’s bedroom, dry (thanks to the bus stop overhang) but not so fun. The reps added up, especially for those men with higher weights. All in all, a great…
It was ideal F3 conditions this evening – rainy, windy, and cold. YHC was loving every minute of it. At 6pm, 4 PAX were ready to get swole. Here is a brief summary for your viewing pleasure:Run a couple up and backs through the parking lot while we waited for Johnny 5 to suit up. Warm Up: Jazzercise, Michael Phelps, Bruce Lee Punches, Mountain Climbers, Pickle Pounders, Heels to Heaven, Alabama Prom Dates, Karaoke, Mummy Bernies, Butt Kicks. The Workout: 20 versions of Merkins – 10 reps each, with a run in between each rep. We also did a longer…
Warmarma Taziki, Captain Kirk, cottontail, fly boy Dojo Dan Pole smokers x15 Dry dock x 15 Jump squat x15 Rinse and repeat x3 Get a parter Partner leg toss x15 Boxing cockroach x15 Rinse and repeat x3 Triple check 1 partner mod burpees 1 partner squats Dora 100 ww2 200 squat 300 ssh Wall sit 1 min Shoulder taps 50 single count Against wall Heads shoulders knees & toes X15 Rinse and repeat x3
After hours and hours of mapping alternative routes, YHC came up with 2 solid options for 4 and 5 miles from Midlo Middle. Of the 5 that launched, only 1 stuck to their original plan. The 5 milers got caught up in conversation and an easy pace and cut the route short to catch Singer and Bullseye. When we did, Bullseye pulled a reverso and headed back to shorten the route a bit. No worries, miles were run, stories were told, problems were solved, solutions were forgotten. Give it away this week. You will undoubtedly see friends and neighbors at…
YHC grabbed the Q sheet earlier this week and by making this commitment, forced himself to learn something more about the Bon Air geography. It was a short lesson, however, as we stayed within the confines of the shopping plaza for the workout. Our usual 3 mile rucking workout was something a little different today. We rucked, we lifted our rucks. We rucked and then we walked forwards and backwards up a hill. We repeated this cycle 3 times. Those backwards walks will definitely build quads of steel for future workouts. Announcements: Chili cook off and Daddy Daughter dance. Prayer…
Ten posted on an early Wednesday for a run/bootcamp combo. We headed to Goose Lake and, after a quick warm-up, knocked out lake loops with pain stations: 20 Derkins, 20 WWIIs, 20 Monkey Humpers for the first two loops, then 10 Burpees, 20 two-count LBCs, 40 Calf Raises. Four loops later, time was up and we ran back to the Flag. Total: ~3.5 miles. Great job, everyone!
3 dudes showed up to WDOG this morning and two of us met a new guy Blank Space – great to meet you Blank Space! He was there for a beatdown the others were there for a power walk. So it went down like this… Warm up with some stretches and light exercise – Blank Space off to the rusty cage – the others off to get the walk in. BT did great he is really made great progress after the hip surgery – proud of you dude! We met back up had some quick mumble chatter and rolled. A…
YHC pulled into the parking lot to find Patches from Lancaster, PA revisiting our beautiful city for his work. Surf n Turf brought his jump ropes so it was perfect conditions for some triple checks. COP – various warm up exercises Triple Checks – few rounds of triple checks with the jump ropes/mosey around parking lot as the timer. P1 and P2 rotated various kb exercises. Numbers, names, Patches took us out. It is always nice to see visitors come back to our AO and post.