Tag: Off The Books

  • Pre-Lumberyard Ruck

    It was a brisk gloom as one eager Beaver hit the trails this morning for an EC ruck. It was one of those mornings where the 30 lbs iron on my back was feeling too light, it’s time to add some more weight!

  • “There should be some doubt”

    2 Swift Freaks hit the track at Swift Creek Middle for a SPEED workout. It was hot and muggy,, even at 430am, but a slight breeze made it a moderately less uncomfortable 70 and sunny. On the docket today, was sure to be challenging, even in cool weather. Here’s what went down.

    Runner’s Drop Sets (or something like that)

    Warmup 4 laps (1 mile)

    All sets aiming for a sub 7 minute pace

    4 laps, 60 seconds rest, recovery lap

    3 laps, repeat

    2 laps, repeat

    1 lap, Cool down

    Boberry and YHC, pushed hard on this one. It was a lofty pace to shoot for. But as I once heard Hardywood say, “There should be some doubt”

  • Look out Roger Bannister

    The Graveyard Shift made a road trip and was a day early, on Wednesday, June 4th. Today’s speed work, required a good sized hill, and Mt Midlo fit the bill. Here’s what the residents next to Mt Midlo witnessed.

    About a mile warmup around the pond, I think, it was dark and Boberry lead the way. Then to the base of Mt Midlo.

    60 second hard run up Mt Midlo

    30 seconds rest, recovery run down the hill.

    Repeat for 8 reps

    Short cool down and nice chat with the MOT PAX

  • Zombies In The Mist

    With the cool mists rolling dramatically across the fields, two southern gentlemen emerged in search of some speedy track work. The work was found in the pre gloom darkness. This is what it was like more or less.

    1 mile warm uo

    .5 mile at 8:20

    1 mile at 7:50

    .5 mile at 7:30

    .5 mile at 7:15

    1 lap cool down

    Only adjustment was a faster lap for big rig chasing a PR.

    great time as always. It was super hot and swampy so those cool mists were magical

  • Ruck-a-ccino

    7 HIMs came out on a humid morning to pound pavement! Suns out, guns out was today’s theme. We set a good pace and off we went. Today we discussed hunting, lots of hunting, how flyboy can’t be patient for 8 hours but also can’t tell the difference between rabbit poop and other species, including his own.

    Stirred up some ideas for VQ week next week, glad to see the guys making a commitment to that, excited to see what they have in store for us.

    prayers for Rudy that he brings his A game Friday, Cookie and YHC are concerned about level of intensity…

  • Chicken Junkie for the WIN!

    37 PAX including 12 proud Dads, one baller Mrs Heist & a massive gaggle of hard-charging 2.0’s (plus four lovely ladies in waiting doing their own walk/run) posted to The Forge for a memorable (and crazy fun) Father’s Day beatdown. Here’s how we honored the day!

    The THANG: 

    THE RULE OF THE DAY:

    • No dad mosey’s without carrying a kid

    WARMERAMA: 

    • Mosey to the bottom of Mount Chaplain, switch kid-load and run back to the top to circle up
    • Welcome & Disclaimer
    • The usual “fun” DTH Reps

    GETTING THERE:

    • Mosey past the high school, stopping briefly for curb crawls, both ways
    • Keep moseying down to the soccer field

    HUGE-BALL CRAB SOCCER – Round 1:

    • Split into two teams lining up behind goal lines then take the field via crab walk
    • After a goal scored take a “break”

    AMPHITHEATER “BREAK”:

    • Partner up for three rounds of amphitheater reps – Partner 1 does abb work at the bottom, Partner 2 box jumps to the top then jumps back down to switch

    HUGE-BALL BEAR/RUN SOCCER – Round 2:

    • Teams line up behind goal lines then take the field via bear crawl, but kids under 6 allowed to stand up and run/kick/tackle
    • After goal scored take another “break”

    HILLSIDE “BREAK”:

    • CLOCKWORK MERKINS – x3 merkins for each hour of the clock face all the way around

    HUGE-BALL CRAB/BEAR/RUN RUGBY – Round 3:

    • Teams line up behind goal lines then take the field via bear crawl OR crab walk, but kids under 7 allowed to stand up and run/kick/tackle – full on rugby happening…

    MOSEY BACK:

    • Dad’s shoulder kids and mosey BTTF
    • En route stop for coupon squats (kids still in shoulders)

    FRISBEE FETCH:

    • DTH collects frisbee while CHAPLAIN leads a Mummy Kick extravaganza
    • Kid throws the frisbee, first Dad calls an exercise/reps then their own kid throws next
    • Completed maybe 8 throws down and up Mount Chaplain with variable reps

    MOSEY TO THE SLIP&SLIDE:

    • OYO participation, competing for style points, ladies serving as judges
    • CHICKEN JUNKIE for the Win!

    MOSEY BTTF for COT:

    • Counterama # 37
    • Namerama (for time’s sake new kid names chosen by their dad’s)
    • Closing Prayer
    • Tailgating and further slop&slide fun

    NMS:  This was an AWESOME group today! Solid PAX of HIM’s and their families today, with all the kids having a blast and all the Dad’s getting a solid beatdown. Kudos to Mrs Heist for joining the workout. Props to SABLE carrying two kids for all the mosies, and to a couple older Chaplain 2.0’s embracing the carry-challenge as well! Shout out to FNG Chicken Junkie for winning the slip&slide competition. And thanks to all those who brought food and bevvies for afterwards. Let’s do it again soon! Yours AYE! ~DTH

  • Pre-Lumberyard 5K EC

    YHC opened up the morning to a 6 AM pre bootcamp stretch & 5K. It was just this Beaver but it was great to get a nice run in and enjoy the outdoors.

  • Bumping Uglies

    4 HIMs answered the last minute OTB kettlebell call. The air was thick, but it didn’t stand a chance against this crew. Here’s how it went down

    Warmarama

    • The wives and mothers
    • Merkins
    • Copperhead squats
    • Windmills
    • Arm circles
    • Chinooks
    • SSH
    • Knee knockers

    Thang!

    COP1

    11s on Mt Everest

    • Double count arm curls
    • Single count pull threw Merkin
    • Transportation around the world

    COP2

    Ring Of Fire

    • Flutters holding the KB
    • Thrusters
    • Some Turkish get ups I think?
    • Bent over single arm row
    • Crusher WW2
    • leaving a few off

    Numbers, Names and Announcements

    • Field day for the family at the Forge on Father’s Day
    • Convergence July 4th
    • Summer Tour at Dapile this Saturday!

    Had a blast with the boys this morning, we had lots of laughs all around. We’re pumped that Cap Gains has become a regular. The guy’s got the drive and motivation. Wildwood and I managed to knock heads during the COT and might be rocking concussions. so here’s hoping we make it through the day. Beaver is always pushing for more in himself and us as well. Awesome group of men!

    YHC took us out in prayer for peace.

    Don’t waste the day!

  • The Hardest 1/4ish Mile?

    3 of New Kent’s hardest HIM’s came out to do some training on the wet Bermuda this gloom! Capital Gains sparked some training in us yesterday over the Slacks for Spartan in October. While YHC doesn’t know what training is entailed for a Spartan race it reminded me there’s a training I put on the back burner for doing the hardest mile so why not start there?

    Warmarama!

    • 10 SSH’s IC
    • 10 Cherry Pickers IC
    • 10 Forward Arm Circles IC
    • 10 Reverse Arm Circles IC
    • 5 Slow Scorpions IC
    • Wilson’s Wife
    • Fudds Wife
    • 10 WWII’s IC
    • Various Leg Stretches

    The Thang! Hit the Bermuda

    • Burpee Broadjump 120 yrds
    • Bear Crawl 120 yrds
    • Lunge 120 yrds
    • Run 120 yrds

    Mosey to the Snack Shack for Walls of Jericho

    Finish in some high to low planks while stating F3’s Mission and 5 core principals. Finish off with 10 plank jacks IC and mosey BTTF for CoT!

  • Water Pistols

    Been a few weeks since our last OTB Pull Up Session, and looks like YHC was flying solo. And the rain started coming down, as soon as I got to the playground. After a little warmup I got into it.

    3, 6, 9 or something like that

    3 pull ups, 6 dips, 9 squats

    Then I setup the resistance bands on the pull up bar, but not for pull ups.

    New to the OTB repertoire

    Band Assisted Pistol Squats

    YHC has been working on pistol squat progression exercises for several weeks now and the band hanging there just seemed like it was the perfect setup. Almost able to get the full range of motion.

    Glad to be back after missing a few weeks.