Tag: Bermuda Triangle

Quick warm up on the Basketball court with some Don quiotes, Helicopters, 50 side Straddle hops and Arm Circles.

Mosey to the side of the elementary school for a Partner Bear crawl and run around the oval shaped parking lot island.

Mosey on to the poles for an Indian pole heels to heaven, pax to complete 10X before running to the last pax member. Rinse & repeat 3X.

Mosey on to the baseball field for my signature ” “THE BEARMUDA TRIANGLE” ~3 markers ~3Oyds apart in shape of a
triangle. Pax performs one burpee at first
marker and bear crawls to 2nd marker, 2
burpees and bear crawl to 3rd marker, 3
burpees and bear crawl back to 1st marker.
Rinse and Repeat x 2. Named Bearmuda
Triangle as it has been known to
mysteriously lose some pax along the way

Next using the bleachers and up the Press Box we completed 10X each of Dips and Incline Merkins L, Rinse & Repeat 5X… Then off to an Indian run around the football field (2) Laps

Lined up on the side line on the 50 yard line to complete lunges halfway and sprint the other half, repeat back to the start.

Mosey to the hill for some more bear crawls, 5 burpees at the bottom of the hill & 5 burpees at the top, Bear Crawl up & crab walk down, Rinse & Repeat 5X

Back to the flag with 1 minute left which we finished off with American Hammers…

Numberama (4) Pax

Announcements: Friday Happy Hour at Diamond Billards in Midlothian

Big Rig and YHC stayed in the 5th dimension of the Bermuda Triangle while Posh and Shank escaped for vacation this week. We set out on this expedition :

Warmarama : 20 SSH IC, 10 IW’s IC, 10 Ukrainian Soldiers IC, 10 Merkins IC

THE THANG :

Mosey to exercise station behind basketball court

6 rounds of the following : 5 Pull Ups, 10 Jerkins, 15 Calf Raises on balance beam, 15 Incline Merkins, Swing Across Monkey Bars, 20 American Hammers DOUBLE COUNT, 10 Dips

Mosey to basketball court

3 rounds of Broad Jumps across the full length of the court

Mosey to trail on the side of football field thinking it leads into a forest trail. Turn around once YHC realizes it ends up at a dog park gate

Mosey to bleachers

On each step of the bleachers, do 10 Incline Merkins and 10 Dips all the way to the top

On first step of the bleachers, 20 Step Ups on left leg then switch to 20 Step Ups on right leg

Mosey to football field

2 sprints from goal post to goal post without stopping in between

Mosey BTTF

1 minute of flutter kicks IC, 1 minute of rapid fire punches while holding Al Gore position

DONE

Numbers, Names, YHC took us out in prayer

NMMS : YHC pulled up to Goyne Park to see Big Rig already doing his own workout as usual. Bad move on his part doing pull ups before we started the Q as we did plenty of those today 🙂

4 PAX made it out for another installment of the Bermuda Triangle at Goyne Park in Chester. It was a little cool if were standing still, good thing we wouldn’t be.

Here’s what we were up to

Warmup all In Cadence

SSH

Don Quyotes

Imperial Walkers

Finger tip Merkins

LBCs

Quadruple check

Dumbbell burpee cleans

WW2s

Merkins

Traveler runs to the pavilion does 5 squats and runs back

Everyone does 4 sets

Mosey over to the playground for another quadruple check.

Walking jerkins

chair dips

hanging leg raises

traveller runs to the basketball court, does 10 squats and runs back.

Everyone does 4 sets

I think it was unanimous that our forearms were hurting after this.

Mosey back to the flag for some core exercises In Cadence.

Seated bicycles with arm circles

Freddie Mercuries

Supermans

That’s it! Posh and Shank will not be attending next week as they are on vacation. Hope you guys have a great time!

Just like there’s False Fall, there’s also Spring of Deception which we are in the midst of. 4 Deep South SOJ Brothers hoping for warmer weather were once again disappointed. Here’s what we did to turn the heat on.

Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC

THE THANG :

Mosey to football field

Black Jack (we finished this time) : Start on the sideline of football field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!

SheHateMe – Do 20 lunges SINGLE COUNT, 10 Groiners, and 10 Merkins from sideline to sideline

Mosey to hill next to football field

Triple Nickel : Start at bottom of the hill, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). The exercise we did was Burpees. 

Mosey BTTF

1 minute of Flutter Kicks, 50 seconds of rapid fire Alternating Punches

DONE

Numbers, Names, YHC took us out in prayer

Announcements : SOJ Monthly Lunch this Thursday 11:45 am at Wongs Tacos on Winterfield Crossing in Midlothian

NMMS : Man the fart sack has been hard to conquer during Spring of Deception. The mind thinks it should be warmer but alas, it is not. It does look like warmer weather is coming this week though. Lets hope it sticks.

COP: Side straddle hops, Don Quixotes , Merkins, LBC’s & Ukrainian soldiers.

Mosey on to the basketball court to complete suicides with a burpee on every return, Rinse and Repeat x 3.

“BEARMUDA TRIANGLE“ ~3 markers ~3Oyds apart in shape of atriangle. Pax performs one burpee at firstmarker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat x 3. Then stretching on your own.

5 Laps around both Parking lots then 10 merkins, 20 LBC’s on your own!

Sidenote: we discovered a self batting cage with a measured pitching mound and a pitchers guard which is pretty cool ?

Four hard charges got together this morning to get another early morning workout in. As I was pulling in early to set up cones for the workout, I saw Big Rig already at the park getting his own workout in. Motivating.

The Thing:
Mossey to the Basketball Court

side-straddle hops, Ukranian Soldiers, Don Quote’s, Imperial Walkers, Super Mario Jumps Karaoke

Mossey to the Football Field

Four Cones laid out along the corners of each endzone.

Cone 1 10 burpees, run 100 yards to Cone 2

Cone 2 20 Mercans run back to Cone 1

Cone 1 10 burpees, run back to Cone 2 20 Mercans, run 40 yards to Cone 3

Cone 3 30 World War 2s, run back to Cone 2

Cone 2 20 Mercans run to Cone 1

Cone 1 10 burpees run back to Cone 2 20 Mercans run to Cone 3 30 Word War 2 Run to Cone 4 40 Squat Jumps.

Total: 50 burpees 120 Mercans 120 World War 2 80 squat jumps

Run one lap around the outside of the football field.

40 pole smokers

Finally Bring Sally up. A sadistic song in which you follow the lyrics “Bring Sally Up” equals Stand, “Bring Sally Down” equals squat and hold in position until you hear “Bring Sally Up”. The song goes on for what seems like and endless loop and possibly on repeat. The first minute seems quite easy, but by the end of the song, your quads are on fire.

Five minutes to go, finish with 30 yard run around gazebo 20 Mercans, 30 yard run back 30 leg lifts.

COT, Names, Numbers, Prayers.

We were an Indigenous PAX this morning in the hallowed grounds of the Bermuda Triangle. Using the short fence and the poles of the entrance way. I’m sure the PAX is tired of being on the ground as that’s where the majority of our time was spent this morning. Here’s what the Indigenous PAX was doing.

Warmup

SSH X15 IC

IW X10 IC

DON QUYOTES X10 IC

LBCs x10 IC

MERKINS X8 IC

1 burpee

Moseyed over to the entrance where the short fence starts and started a long stretch of Indigenous exercises

The PAX would do chair dips on the short fence as the trailer bear crawls to the front

Doozy was doing walking lunges in modification

Next would be incline merkins as the trailer would crab walk to the front

As we approached the end of the (long) short fence, I thought about moving the PAX to the football field but decided to keep it going. Switched to squats and kept the crab walks.

Once we reached the end of the short fence we had the poles to deal with

Chaplain’s Indigenous polesmokers (a staple of the Bermuda Triangle according to Shank) with the trailer doing walking lunges. About halfway we switched to Boo Ya Merkins using the poles. Until we FINALLY reached the end of the Indigenous portion of the morning.

Next we moved a short distance to a small hill. Take a seat in the middle of the hill and do

American Hammers x5 double count at each hour around the imaginary clock ( total of 60

Repeat with x5 LBCs at each hour

Mosey back to the flag for some stretching, prayer requests, and announcements

Great to see everyone out this morning, pushing and modifying as needed. Doozy and Florence continue to impress by posting despite injuries.

As I show up in the gloom I found that I was alone this Tuesday morning!

Warm Up:

Side straddle hops, Don quiotes, LBC’s, Hand Release Merkins, helicopters.

Ran 10 laps around the North and South parking lots

“BEARMUDA TRIANGLE” ~3 markers ~3Oyds apart in shape of a
triangle. performed one burpee at first
marker and bear crawl to 2nd marker, 2
burpees and bear crawl to 3rd marker, 3
burpees and bear crawl back to 1st marker.
Rinse and Repeat x 3.

Left a bit early got a little lonely 🙂

No COT

5 strong at the eastern edge of the SOJ empire. Here is a brief summary for you viewing pleasure:

Mosey to the back of the school for Warm Ups:
SSH’s, Ukranian Soldiers, Arm Circles, Helicopters, Hand Release Merkins, Suzanne Sommers, Freddie Mercuries, Alabama Prom Dates AND High Knees, Butt Kicks, Karaoke, Bernie Sanders, all across the parking lot.

Exercise One: Ladder of Death
20 Burpees
40 HR Merkins
60 WWII Sit-ups
80 Jump Squats
100 Moroccan Night Clubs

-In between each exercise, run to the dumpster and back.

Exercise Two: Monkey Humper Ring of Fire – Runner weaves through the row of cones, runs back.

Exercise Three: Ab Adventure Tour – Ran through various corners of the park, stopping periodically for Ab exercises

50 two count American Hammers
30 Pole Smokers
100 LBC’s
75 Flutter Kicks
20 Partner Leg Tosses – I may have missed a few

Run a lap around the parking lot until time is called.

Names/Numbers/Announcements

Final Thoughts: Great catching up with everyone this morning! Monkey Humpers are ALWAYS a neighborhood crowd favorite and great recruiting tool.

Had to make a bootcamp on the fly due to QIC having a last minute scheduling conflict.
WarmUp: side shoulder hops, Ukrainian soldiers, don Quixote, imperial soldiers, cherry pickers, stretching.

Mosey to the football field: 11/1

10 WW2’s run 40 yd 1 Burpee (add 1 burpee subtract 1 WW2, rinse and repeat)

4 corners

run 100 yd 20 Smurf jumps

run 40 yd 30 flutter kicks double count

run 100 yd 50 LBCs

run 40 yd 60 side shoulder hops

Mosey to parking lot, Indigenous pole smokers. PAX in the back does lunges to the front, repeat to the sign. 45yd.

Squat Jumps and run:

10 squat jumps run to the gazebo and back (30yd)

9 squat jumps run to the gazebo and back

repeat to 1

Ended with ring of fire: Ab and Chest

All pax did flutter kicks as one pax did an ab exercise.
All pax hold plank as one pax did Merkins.
DONE

overall, it was a solid workout, and glad we could make it happen. The indigenous pole smokers, first started here by Chaplin are killer, and am already thinking of different variations to implement next time.