30 minute trail run prior to Rock N Roll
An iron PAX warrior, a DTH-pipeline FNG, a ruck-virgin Birthday Boy, and your humble correspondent. 45 minutes of awesome conversation rucking a couple miles around Rockwood, finished off with 10 minutes of Mudslide Broga. GREAT way to start the day gentlemen, and a Happy Birthday to Banksy! Yours AYE! ~DTH
Chaplain and House Party hit the trails on a little run, I did a little rucking prior to our broga session. Yes for those who have seen or hit my sessions, I do rock n broga(play rock music while getting loosened up). We started off a little cat and cow, a little beast pose(knees slightly of the ground pressing your hands to raise up). Turn started a little flow including a tweak to runners lunge(back foot flat on the mat). I think I got both Chaplain and House Party good with the extreme side planks (leg comes thru and it’s in the air) then we dropped to our six for some more stretching.
The end is I like to hitp pigeon really get the hips worked as we get closer to the main workout. Close to 15 minutes we finished then recovered as we got ready for Florence’s workout. In yoga, a couple of things always can go further than what you think plus just that little gain or something loosening up or able to reach farther can be a plus(it’s a journey not a sprint). See you next time
Morning Wood has evolved over the years – you can pretty much do whatever the F you want before Rock N Roll. This morning House Party and I ditched our Rucks and brought back the traditional run. Completed the paved trail loop plus half a lap around the park. Finished just in time for Broga. Always a great time catching up with HP!
16 SOJ STUDS answered the call and wrapped their arms around Pain and Chaos this morning, the two 14’ telephone pole-size logs that took center stage at GTE#47. Some brothers knew what to expect, others came to learn what a ruck + log weight feels like. The broad grins said it all. These heroes carried the logs to and from the PIT around the entire perimeter of Rockwood’s loop road (about 1.2mi in 32min), with Team Chaos taking the lead and stopping periodically to complete log curls and overhead presses. With 8 PAX per team and 5 PAX under each log, there were 3 PAX pre team in constant rotation. This worked well.
After depositing the logs back in the PIT, the six smaller logs (7-8’) were carried out the a grassy area for a Triple Check. A small band of Brogites (Mudslide, Wet Bandit, Melville, and HP) split off at this interval. With four teams on deck, the Triple Check consisted of P1 squatting while holding the end of a log, P2 completed Flutters, and P3 ran about 50 yards and back to switch.
COT:
#SOJ – !!WHUA WHUA!!
NMS: This was a SOLID band of brothers for some heavy lifting today, and none finer than the SOJ PAX to show up and put out! Pain & Chaos did not disappoint. Hardywood already has his eye on a Texas GTE in November! None of us knows what tomorrow will bring, but we are better prepared for whatever comes because we have pushed past what thought ourselves capable of. Let’s GO!!! Yours AYE, DTH
They both suck!!!
Hardywood said that growth comes in the rough edges, not in the comfortable middle. There’s nothing comfortable about The Cindy 500. An Iron PAX challenge from last summer, YHC suggested we do one of those challenges from last year to State Farm and that was the first one he fired back.
Holy smokes what a burn! Nothing like lifting a cinder block over your head a whopping 200 times! And that’s not even half the workout! And the grip strength training was not something that was anticipated either.
Great to have Hardywood make the hike from Amelia, although not a big surprise, as he’s a fan of the hard stuff. He’s doing great things, having just started a new region in Amelia!
Great work by all the PAX, and some of them even endured Rosie’s 9 year anniversary Q immediately after!
Come to Horner Park tomorrow (3-6pm) for an SOJ Deep South 2nd F event!
YHC was blessed to lead!
Big thanks to Big Rig for voluntelling me to Q the ruck. We rucked about 2.7 miles until we made it back for Rosie’s Q. It was a great first Q for me and this only being my 5th time out with F3. I encourage anyone looking to make their first Q, like everything with F3 everyone is there to support you and push you. Thanks to everyone.
“Who’s the Q?” Someone asked as YHC was chatting away with the PAX. Just realizing it was already 3 minutes past 6. “Oh yeah, it’s me! Let’s go!”
It was a party of six. We hit the trails at Rockwood. PAX ventured off the paved trail to the memorial on Gregory Pond. We took a moment to reflect on this Memorial Day weekend, those brave souls who made that sacrifice.
We made our way through the trails, hitting some off road, trying to get lost but not too lost. Finally took one trail and it took us out right into the outfield of one of the ballparks. YHC felt like Shoeless Joe from Field of Dreams.
Great time out this morning, and great to have Pool Boy out for his first Ruck. Second time out and he’s already double dipping!
Happy Memorial Day Weekend everyone!
There were 2 runners on this morning for Premature Acceleration. 1 wannabe Endurance Athlete and 1 Triathlete. They both got their miles in before the Morning Wood Ruck at 6. A great time was had.
After the rain last weekend, the weather finally gave us a break to not only get the sun but the Saturday broga back again. 5 came out on a humid morning which helped to get the muscles loose. I definitely heard some grunting which is fine(after a while, that will change). Side bends, dead man hangs, little plank work, up and down dog, Warriors 1 and 2, triangles, side angle, pigeon etc was the order for today
I like to call it Rock and Broga(like the rock music playing) a playlist I created a long time ago. Hope everyone feels better, see you next time
Others went for a ruck, I then a little later Posh did a kettlebell complex 4 different exercises: presses, rows, goblet squats, and swings. Starting at 10…. Competing each round then a small lap run back, then to 9 etc. The idea: work on the benefits plus get the exercises correct: Each one from what I was doing before to now making a change for the true benefit. Example swings can be something where you just do a certain number to cranking up the reps and be a true cardio killer.