Tag: Off The Books

  • a very dark tour

    A graveyard shift record 5 (!) PAX decided to forgo sleep and met at 4:30am at Swift Creek Middle for a YHC led beat down. According to security footage this is more or less what happened…

    Graveyard shift

    Mosey around school, stopping out front for warmerama which included but was not limited to…

    • Side Straddle Hops
    • Hairy Rockettes
    • Dead Man Hang
    • Collard Pickers 🥬
    • American Hammers
    • Merkins

    Continue to mosey around the school, observing what could be used at future workouts.. ending up at the basketball courts for

    The Worlds Largest Lady of the night 4 corners(tm)

    10 HRM

    20 ball dippers 

    30 squats 

    40 LBC

    Short mosey to slightly overgrown baseball field for…

    7 of diamonds on the diamond. Do the exercises at each base including home plate. For the mode of transportation you face the same direction the whole time (run, Carioca left, Bernie sanders, Carioca right)

    7 burpees (28 total)

    14 flutter kicks 2 count (56 total)

    21 monkey humpers (84 total) 

    28 shoulder taps (112 total)

    Mosey to track for….

    Boberry biscuits two,  6 packs. Slow in corners, run on straights. 6 burpees after each lap. 

    Just enough time for a little broga to cool down. Numbers , names, announcements, YHC took us out 

    Beautiful morning, great to see what else the AO has to offer!

  • Eager Beaver

    The same 2 Iron savages hit the jungle gym at Ecoff Elementary for a rare Saturday Pull Up Session. Beaver was eager to work on his pull ups. This dude always strives for perfect form. He is truly a beast. Here’s what went down.. or up.

    After the typical stretches, we hit the monkey bars.

    Hollow Rocks

    Chest to Bar Pull Ups

    Over to the tall pull up bar for some ladders. We would take turns doing multiple grips and increasing rep counts until failure

    Standard, Wide Grip, Chin Up, Narrow Grip, Dips.

    Finish up with one Pull up Negative holding as long as possible. We pushed each other to the limit to finish out. Our arms were shaking.

  • The Pre Run for the Pre Workout of the Pre Workout that came before the workout.

    2 Iron Savages hit the streets around Goyne Park for a warmup run to get ready for a busy morning. Great to catch up with Beaver and get to know a little bit more about him. Look out for a new AO in New Kent, it’s coming. Great to get a couple miles in with the Beaves.

  • Painz and Gainz – Slow Twitch

    YHC, Pool Boy, and the infamous Shaw-Shank pounded some heavy ass weights around in another edition of Thursday Bermuda OTB. Props to Shank for struggling through this while hacking up a lung from a recently contracted cold of some kind. Nice working our way from slow twitch to fast twitch with the change in rep cadences. The guy on his way to an important meeting noted the following…

    • Warmarama
      • Mosy, Disclaimer
      • Curb Warm-ups
      • Mankillers (Baby Cows)
    • KB THREESOME
      • KB XO’s Included
        • Chest Press
        • High Pull
        • OH Press
        • Curls (Bent Over)
        • Squats (Goblet)
      • 6 Rep Set of KB XO’s
      • Run to Jungle gym for 6 toes to bar
      • Run back – increase reps to 9, 12, 15
      • Curveball – Reps to be done starting slow, then increasing to explosive
        • 6 Rep Sets will be ULTRA Slow (4 count up/4 ct down reps)
        • 9 Rep sets will be slow (2 ct up, 2 ct down reps)
        • 12 rep sets will be normal (1 ct up, 1 ct down reps)
        • 15 rep sets will be FAST (1 ct up and down)
    • TRIPLE CHECK BURNOUT
      • Timer = Snatch to Burnout
      • Pax 1 = Chest Press
      • Pax 2 = Curls

    Impressed by the grit, and shout out to Pool boy for hefting the 62# on the last round! The slow counts were really tough, then progressing from slow twitch to fast twitch on the last sets was a great way to shake things up. Prayers for those families in Georgia after the school shooting.

    IRON PAX FOLLOWED BY BIG RIG 2 YEAR SATURDAY AT GOYNE PARK! COME ONE COME ALL

    -STATE FARM

  • Flexin those Soccer Pecs

    2 soul takers made the trek on to the track at Swift Creek Middle School for another edition of the Graveyard Shift. Conditions were a cool and dark 70 and sunny. Perfect for a track workout. Here’s what the bats in the sky witnessed.

    Boberry gave me this workout a couple months ago, but he was unable to partake in it then. I thought it was a good one today prior to the Iron PAX beatdown that awaits us on Saturday. Where did he get it from?  Only David Goggins. So here it is.

    25 merkins, then run 2 laps (.5 miles)
    Here’s the challenge.
    Each half mile is supposed to be faster than the previous one.
    We made it 6 rounds (the last 2 were about the same pace. Plus another half mile cool down. 175 merkins total. We were really flexing those soccer pecs afterwards.
    BTTF for names, numbers, and COT.

    Truly blessed to lead Boberry this morning. We really push each other with these early, early, workouts.

  • Pools are closing but Pool Boy’s just getting warmed up

    Big Rig and Pool Boy powered through our pull up session, without our fearless pull up leader State Farm. YHC did his best to lead and Pool Boy is getting stronger. Here’s an idea of what happened.

    Warmarama

    Arm circles, and other chest, shoulder, and arm stretches.

    Start with some hollow rocks.

    Pull up Negatives, really try and extend these.

    Pull up ladders. 1, rest, 2, rest, etc.

    Walking jerkins (3 each way) while other PAX does pull ups or dips. 3 rounds

    Finish up with some kipping chest to bar pull ups

    Always great to get these pull up sessions in. Pool Boy has become a regular at these extra credit workouts and continues to get stronger.

    State Farm was missed but we put some good work in!

  • Labored Run

    3 SOJ Laborers set out to the Brandermill neighborhood with intentions of getting a half marathon in. Great chatter the whole way, and a scenic route put together by Boberry. Doozy must’ve felt like a caged animal at times, hanging back with us slow pokes. What was supposed to be a slow n easy first 10 miles, with a hard n fast finish on the last 3, sure felt more like a labored run the whole way on the winding running paths of Brandermill. We cut the run about a mile short of the intended 13 and enjoyed some coffeeteria in the parking lot of Swift Creek Middle. Great run with these guys!

  • Me versus Me

    2 mile warmup

    Quarter mile farmer’s carry with 2 cindies
    1st carry was 1/8th mile
    10 depth charge merkins every time I stopped. Did 4 sets
    Quarter mile Rifle Carry with exercises every time I stop.
    10 Uneven Depth charge merkins 1 hand on Cindy One on the ground
    20 Cindy Swings
    4 sets each
    Wall work
    Hoe downs x20
    Heel grabbers x30
    Cindy Hoe downs!!! x10
    3 sets
    Rifle Carry BTTF
    Oblique Cindy Lifts x12 both sides each time I stop
    3 sets
    Finishing move
    Triple clutch goblet squats while Cindy x10
    3 sets


    Rodeo Clown, Melville, and Chaplain showed up for Morning Wood as I was finishing up.
    Been awhile since I did a solo workout. While nothing’s better than working shoulder to shoulder with fellow PAX, it’s good to try some new things without messing with someone else’s workout.
    The uneven Depth charge merkins were awful, but not as bad as the Cindy Hoe Downs!

  • Today Is The Day: The Dirty 30

    Three denizens of the dark gathered at Swift Creek Middle for some off the books action that we call The Graveyard Shift. When YHC arrived at 4:20, Big Rig was already running – shocker. The PAX were informed that no gloves would be needed, but water was recommended. Here is a brief summary for your viewing pleasure:

    Mosey to the track plus a 2 lap warm-up run. Arm Circles plus various leg stretches

    Exercise One: The Dirty 30

    30 x 100 meters with 10 seconds rest in between.

    Cool Down Lap plus some additional stretching – back to the flag.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: The Dirty 30 is something I have been thinking about trying for awhile. With Big Rig and Boberry onsite – today was the day. The fellas were looking strong and seemed to enjoy the challenge…………maybe enjoy is not the right word. But we all managed to power through with no merlot spilled.

    SYITG

  • Bicep Beatdown – Weight vest edition

    3 Bermuda beasts barreled to the big boy bars for some back and bi’s beatdowns. The standard Tuesday morning wood was made even more juicy with all PAX donning 30# weight vests/rucks. Great way to continue building strength on these movements.

    • Warm-up
    • **All sets done with 30# weighted vest/ruck
    • Pull-up Escalator
      • 1, 2, 3, etc.. Until failure then restart
    • Dip Escalator
      • 1, 2, 3, etc… until failure then restart
    • 11’s with Jerkins and Incline Tricep Extensions
    • Finisher – Negatives
      • Hold at top – Slowly Lower

    Pool Boy and Big Rig are getting jacked, YHC not so much! But an honor to lead these men. Great beef in preparation for the main event, which was, a scorcher.