Tag: Off The Books

  • Glory Days Run @ Goyne Hard

    5 gazelles clocked nearly 4.5miles for the first Iron Bridge Morning Wood (now dubbed – “Goyne Hard”). About 1 mile in we all realized the group was GrowRuck veterans. We spent the next sweaty miles reminiscing about the toughness and teamwork exhibited at that amazing event. What a pleasure to get some extra credit with these guys before the big Iron Bridge kickoff! Nicely done men.

  • 43 minutes of ironPAX

    Last week we did ironPAX. It was so terrible we decided to do another one. With Hardywood kicking ass and taking names, here is how it went down:

    Here’s the WOD for Premature Acceleration. No running to be found! Let’s go!

    Week 3 – Meter’s 43
    5 Pull-ups
    10 Dips
    15 Burpee Coupon Jump Overs
    20 Coupon Curls
    25 Coupon Squat Thrusters
    30 Gas Pumps (reverse crunches)

    Rinse and repeat for 43 minutes

    Brutal. Thanks for the push fellas. Great work! Rumor has it the wheel of misfortune will be coming back soon 🤫

  • Progression

    YHC and Big Rig are working on getting muscle ups on lock this summer. The sets below made some WEIRD places sore today. Great work in the gloom looked like this…

    SET 1

    • Knees to Chest/Swing
    • Tricep Extensions
    • 4 sets, 12 Reps

    SET 2

    • Jump Muscle Ups + 2 Dips at Top + Negative
    • 4 sets

    SET 3

    • Triple Reps (3 reps at bottom, 3 reps at top, 3 reps Thru)
    • Pullups/Dips Super Set
    • 4 Sets

    SET 4

    • Jerkin/Rows
    • Straight Bar Dips
    • 4 sets of 12

    This was super challenging – I’m excited to build some of this unique strength with my guy Rig.

    -SYITG

  • seeing is believing

    2 runners met early on Sunday to get a few extra miles in on Father’s Day. 3 walkers met at 6am. Good fellowship at coffeeteria. Runners got 12 miles doing the Otterdale/Rosemont loop backwards and forwards. YHC was telling Big Rig about the hills down in Midlo, so had to show him a couple good ones! Great way to day start the day!

  • A 5am Meatloaf Massacre

    Big Rig: I just did a run, let’s do a workout on Saturday

    Boberry: Ok sure , as long it’s not the Cindy 500

    ….. somehow this turned into a doing another ironPAX workout 🙃 … we tried to get other people to post but no one answered the call this time… more likely they were all smarter than us 😂

    here’s the Thang

    Week 2 – Meatloaf’s Massacre
     4 Rounds

    10 Manmakers
    20 Overhead Presses
    30 KB Swings
    40 Goblet Squats
    50 Incline Block Merkins
    1600 meter run*
    *rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 will be 800m, and Round 4 will be 400m

    running low on time so we had to cut the 800m to 400m. Other than that it was completed as stated.

    This one shall be known as the Cindy 250. Tough but nothing touches the Cindy 500… ironPAX is coming soon. Let’s go!!!!

  • Start the day right

    3 Stallions took to the pavement in Rockwood Park for an early morning 5k. It was a short session of Premature Acceleration, as we had a pull up session to squeeze in right after.

    It was awesome conversation with these 2 HIMs. Great way to start the day. Some great talk around the Q source. If you haven’t checked out the Q source, do yourself a favor, and get a 5 minute read in every day. You won’t regret it.

  • Pullin Up, on a Saturday!

    YHC + 3 had a grand ‘ol time getting the biceps swoll this morning. The crew made it down for some Off the Books beef at 5:30 – we proceeded to house the following…

    • Escalating Pullups (1, 2, 3, until max then restart)
    • 1 Pullup, 4 Dips, 2 pullups, 8 dips (Continue until failure, restart)
    • Hang man – hang high, then low, when you drop, 10 merkins

    Loved having Hardywood, Bo, and Big Rig for this pregame. Keep focusing on that grip strength boys!

    SYITG!

    State Farm

  • Utah

    Six elite ruckers completed a 9.3 mile ruck in honor of D-Day. Terrain was varied, conversation as varied as the terrain, but the mission was consistent with singular focus.

    Our route reflected the distance from Utah Beach to Sainte-Mere-Eglise – a key town that needed to be taken during the invasion.

    Dropping the rucks for the 2nd F afterwards was euphoric after three hours on our feet. It was impactful to take an evening and reflect on the sacrifices made by others to afford today’s freedom.

  • Modify with Good Form

    Extra Credit this morning was focused on finding modifications with good form. Let’s face it, many of us can’t do even 1 pull up. And many of us that can, are spent after just a few. But we’re pushing to get better.

    We did some hollow rockers, toes to bar, escalators, assisted pull ups, negatives, jerkins, walking jerkins, and also threw in some different versions of dips.

    Good work by Pool Boy. He knew he’d have to leave for work a few minutes early this morning, but decided to come in even earlier to get his work in!

  • Omaha

    Three ruckers with a mission launched from Libbie bound for 5.6 miles of the unknown. We covered a lot of hills. In fact, all of them. Tempsford, Wilton, Hillcrest, and Charmian. We moved at a good pace fueled by conversation, exchange of perspective, the cut off of happy hour, and to get the hills behind us.

    2nd F was awesome as always.

    June 6, we will launch from the same place, but at 7pm for 9.3 miles for the Utah ruck. We intend to end with a late dinner somewhere in the area. See Slack for details.