Tag: Off The Books

  • Trio is at it again!

    The old trio reunited for another OTB ab session! We are one step closer to turning these abs into a built-in washboard. Here’s how it went down…

    Warmarama at the club house

    • All the wives and moms
    • Every hamstring stretch known to man
    • Arm circles
    • Calf raises
    • Imaginary jump ropes

    COP1

    “The Wall Will Break You”

    Start by lying on your back with your legs up against the wall, knees at a 90 degree angle. 

    • 10 Wall Touches – Reach up toward your shoes or ankles. 
    • 10 Side-to-Side Touches – Tap left, tap right 
    • 10 Alternating Elbow-to-Knee – Opposite elbow to opposite knee.
    • 10 Straight Up Knee Touches – Elbows straight up

    5 rounds with a run around clubhouse between rounds. 

    COP2

    5 Rounds

    • Sandbag Plank Pull Throughs
    • Overhead Medicine Ball WW2 Sit-Ups
    • Timer is 10 Wall Climbs

    Numbers, Names and Prayer request

    Announcements

    • Homegrown this weekend!
    • Tons of stuff going on see slack!

    YHC took us out!
    Don’t Waste The Day

  • Fantastic Five

    4 walkers and 1 Rucker helped the sun rise with the usual OTB at Winterfield Starbucks. 60 minutes and 3.3 miles were Rucked/Walked. Coffee was enjoyed by most.

  • [Pickleball EC]“I Don’t Get How People Get Injured Playing This”

    2 Extra Credit Pickle Ballers emerged bright and early (Pre Lumberyard) for a down and dirty PB match! No score was kept but we’re ready to get on that court again!

  • Pecasaurus Rex!

    It’s weird when other people are at the park before us doing what we presume to be workouts, but then again they were probably wondering why we were there so early as well. Then we get a creepy car driving around the lot very slowly and suspiciously enough for us to grab our KB’s and high tail it out of there since the workout had ended. Weird morning at PFP. Anyway, this is what the strangers witnessed as 2 Rise & Grinders emerged from the gloom for some broga/kbs.

    Mosey around the football field trail.

    A solid 10 mins of Broga stretches at the octagon.

    Grab the KB’s for some upper body strength conditioning. 3 sets of 10-12 of the following. Single and 2 Arm Curls, Single and 2 Arm bent over Rows. 5 sets of 20 real slow Merkins.

    Creepy goth chick cruising around spooked us right out of there! No time for CoT

  • Getting The Reps In

    Back to the speed work on The Graveyard Shift today! YHC hit the Swift Creek Middle track for some half mile repeats. After 1 mile warm up, goal was 725ish pace for each rep, followed by 90s rest. We were pretty successful, and got 6 reps in! Good to get out there and catch up with Big Rig while trying to get a bit faster. Trying to be ready for the Homegrown Half! Prayers for Big Rig as he has a family member going through some health issues.

  • Utilizing The Afterburner

    last weeks edition of The Graveyard Shift called for some hill repeats. 3 PAX answered the call and hit Mt Midlo to try and get a bit better. We got in 7 reps total. 3 on the bottom half, 2 on the top half, and 2 reps of the whole enchilada. At one point a PAX who shall remain nameless, released some excess gas and shot off the rest of the way like a rocked!

  • Chasing a Wolf in the dark

    the graveyard shift was in full effect in the full on gloom yesterday early morning. Headlamps were needed for the track! YHC and Airwolf answered the call and hit the track for the following:

    Rolling 800s

    2 laps warm up

    The Thang
    2 laps 5k pace
    2 laps just slower than that that (1 min slower/mile)
    X3

    2 laps cool down

    4 miles total

    only audible was to go a bit faster for the “on” laps, and a bit more recovery on the “off” laps.

    Catching up a bit here. It was a good to catch up with Airwolf. Though YHC did not actually catch him anytime he decided to go fast.

  • This is sum bulls**t!

    The trio showed up ready to roll again this morning, keeping the momentum alive and the grind going strong. YHC came with a wild ab burner he’d been itching to test out. This actually looked hard on paper. Here’s how it went down…..

    Warmarama 

    • Mosey to the club 
    • All the wives and moms 
    • Some funky hamstring stuff 
    • SSH 
    • Arm circles all directions 
    • Flutters in directions 

    Thang 

    “The Wall Will Break You”

    Start by lying on your back with your legs up against the wall, knees at a 90 degree angle. 

    • 10 Wall Touches – Reach up toward your shoes or ankles. 
    • 10 Side-to-Side Touches – Tap left, tap right 
    • 10 Alternating Elbow-to-Knee – Opposite elbow to opposite knee.
    • 10 Straight Up Knee Touches – Elbows straight up

    5 rounds with a run around clubhouse between rounds. 

    COP2 

    Five rounds of 30 second wall sits with 10 Merkins between sets.

    Five rounds of headstand wall climbs

    COP3

    Wall of Jericho

    • Burpees was involved a few times along with alot of other stuff!

    1 mile victory lap to close it!

    Numbers, Names and Prayer Request

    Positive note-The YHC got a new nice leather seat with arm rest in his work truck.

    Great OTB grind this morning with the boys. These guys are relentless in their mission to turn YHC into a marathon runner whether he likes it or not. Let’s just say there was plenty of heavy breathing and a fair amount of cussing to go around. But we got it done!

    Don’t Waste The Day!

  • Lumberyard Pre Ruck & Run 3 Miler

    2 handsome devils emerged from the gloom for a 3 mile ruck or run. Choo Choo worked on them running legs and Beaver got some rucking in.

  • Ruck on Steroids

    3 of SOJ’s finest fought off the gloom this morning to embrace the day in all of its glory. Two rallied in front of Hermie’s house while YHC pressed snooze one to many times so had to catch up on the long back 9.
    Nonetheless 3 miles and hundreds and topics were covered. One was the topic of the motivation on taking anabolic steroids when well past your prime. PAX concluded it would be the same motivation as someone who buys an expensive sports car.

    SYITG!