Tag: Off The Books

YHC joined the Graveyard Shift regulars and was greeted with the chance to run the show. I dug deep into my bag of tricks and managed to pull together a rather basic workout. Here is a brief summary for your viewing pleasure.

Mosey to the front of the school for warm-ups: Don Quixote’s, Helicopters. LBC’s, Cherry Pickers, Bruce Lee Punches, Squatting Roof Raisers.

Exercise One: Double Triple Check – Runner does a lap around the circle, other PAX do exercises: Dips, WWII sit ups, Copperhead Squats. Two rounds of each.

Exercise Two: The Challenges
300 LBC’s
100 Jump Squats
60 HR Merkins all on your own

Exercise Three: Florence Style Wall Sitters – hold position for approximately two minutes

Back to the flag doing arm circles and a couple other things.

Names/Numbers/Announcements/Prayer Requests.

YHC took us out.

Final Thoughts: Always kind of fun/challenging to make up a workout on the fly. Much respect to Florence who was modifying and doing what he could with hip injury. Big Rig continues to be the early morning hero.

Five runners and three walkers gathered for this week’s installment of OTB. Don Draper supplied an 8 mile route that took the runners down Otterdale, through Rosemont and Salisbury. A 3am message from Draper let us know that the norovirus had infiltrated his household and he wouldn’t be joining.

Nice 2nd F at Starbucks afterwards.

Prayers for Draper and his fam. We appreciated the route and hope everyone recovers quick.

2 Walking Dead lurched toward the hallowed ground of Providence Elementary School. Here’s what the terrified cafeteria worker witnessed, much to his horror :

Florence’s Q :

Alternating Sets of AMRAP Jerkins, LBC’s, Wall Sits, Merkins, Calf Raises, 35 lb dumbbell curls, 35 lb dumbbell overhead press

Big Rig’s Q :

SSH to warmup then variable rep counts of the following –

3 sets of Australian rows and incline merkins 

Lap around bus lot

Decline WW2s 

Incline heels to heaven 

Lap around bus lot

Bicycles 

Snow angels 

Scrunchy frogs 

Lap around bus lot 

2 more sets of Australian rows and incline merkins 

Heel touchers 

LBCs

WW2s

Ran BTTF 

Mankillers from 5 to 1 then up to 10

DONE

Numbers, Names, YHC took us out in prayer

Announcements : Thursday SOJ Lunch at Brickhouse Diner 11:45 am ; Friday SOJ Leadership Meeting & 2nd F at Diamond Billiards 5:30 pm

NMMS : Grateful for Big Rig’s encouragement and presence this morning as YHC is still taking it easy due to hip impingement. Got an Orthopedist appointment this Wednesday morning. Not in an immense amount of pain. It’s just dull, consistent pain and tightness so trying to make sure I don’t aggravate it more and make it worse. It’s unsettling more than anything when you’re dealing with a skeletal issue related to hips or spine. But there are still ways to modify and stay active.

YHC and the legendary Big Rig posted at the Graveyard Shift for another round of early morning fun. The following is a brief summary for your viewing pleasure.

Run to the back of the school for WarmUp:
SSH’s, Arm Circles, Raise the Roofs, Apple Bottom Poppers, Mummy Kicks.

To the school entrance for Exercise One:
One man does WWII sit ups, other runs a lap around the bus loop. 5 rounds total.

To the Big Hill for Exercise Two:

From one side of the hill to the other: Bear Crawl up, Broad Jump to side x 5, Crab walk down.

Exercise Three: Victory Hill (Sprint up hill ) until time is called. I believe we finished 5 sets

Back to the flag for Numbers/Names/Announcements/Prayer Requests

YHC took us out

Final Thoughts: Strong work on a cold and rainy morning. Appreciate Big Rig for his consistency and hard work. Prayers to our fellow Graveyard worker Florence, who is dealing with a hip injury.

The usual OTB numbers didn’t happen this morning. After some messaging yesterday, and in spite of the wet and cold weather, YHC was 99.9% sure that Don Draper would show up for a run this morning. …And he did…along with a new route. Total mileage was right at 6. Nice 1st and 2nd F.

Seems easy to call any of the fartsackers that didn’t show this morning “chumps”, but looking back on the nasty wet cold, maybe YHC has it backwards.

2 of us made it for another Graveyard Shift at Providence Elementary. It was a bit warmer and dryer than it’s been in a few weeks which gave us use of the whole AO. Here’s what we did.

Mosey to the paved are near the basketball court

Warmup

20 SSH IC

10 Don quyotes IC

10 helicopters IC

10 LBCs IC

Hollow hold w arm circles x5 reverse direction x5

5 merkins

Mosey over to the hill

1 person does pole smokers on the incline or heels to heaven

Timer runs to the bottom and Bernies back x2

Incline WW2s (these were so tough that I could barely get my hands past my knees)

timer runs to the bottom and Bernies back x2

Stiletto squats while Timer runs to the bottom does 10 double count star crunches, then runs back up the hill x3

Mosey to the playground

One person does Everest mountain climbers or leg raises while on the monkey bars

timer runs to the furthest basketball goal and jumps to touch the net and runs back x2

30 calf raises while other persons does butt surfers or heel taps x2

3rd set was 50 calf raises

one person swings side to side on the monkey bars x25 double count. I’m going to call them Orangutans. @Florence might have some Orangutan blood in him as he had perfect form.

other person does WW2s

Mosey over to the bus pick up area for some Push and Pull

Each person does 3 sets each of incline 30 merkins and 20 Australian rows

last set was done to failure

Mosey back to the flag

Louisiana promdates, supermans, snow angels, and some stretching.

I tried to get a good amount of ab work in today, since I didn’t get that much over the weekend.

Five runners and one canine (no walkers this morning) beat the fartsack and made it out for another edition of OTB.

Total mileage was around 7 and included a climb from Honeymoon’s soon-to-be new abode up Otterdale. The trip up Otterdale appeared to be Gumbo’s idea, but YHC is pretty sure it was actually Boberry’s (who loves that climb and will stop at nothing until he brainwashes the rest of the PAX into loving it as well).

Conversation this morning included topics such as weather balloons, moats, drawbridges, trolls, and lesser important items like 2.0s and college.

3 strong at the latest edition of the early morning OTB beatdown affectionately known as the Graveyard Shift. The air was filled with excitement, and the remnants of Big Rig’s dinner. The following is a brief summary for your viewing pleasure:

Mosey to the front of the school for Warm-ups:

SSH’s, Apple Bottom Poppers, Arm Circles, Helicopters, Mummy Kicks, Ukranian Soldiers. Lap around the bus loop with high knees, butt kicks, Bernie Sanders, Side Shuffles.

Exercise One: Upper Body Sampler – 10 burpees., 20 Jerkins, 30 Dips, 40 Carolina Dry Docks.

Mosey to the back of the school for the Ab Sampler: 20 WWII’s, 30 Flutter Kicks, 40 LBC’s, 50 Alabama Prom Dates.

To the parking lot for the Leg Sampler: 20 jump squats, 30 Lt. Dan’s, 40 Copperhead Squats, 50 calf raises x 2. Also known as 100.

Excercise Two: Curb Walk between the light poles

Exercise Three: 4 corners, prostitute style – 10 Hand Release Merkins, 20 Heels to Heaven, 30 Mountain Climbers, 40 Monkey Humpers.

Back to the Flag for Numbers/Names/Announcements.

YHC took us out

Final Thoughts: Appreciate Florence and Big Rig getting out here on a wet and gloomy morning. Strong work by all! Lots of prayer requests going around the group – make sure to reach out to your fellow PAX members.

Seven made it out for this week’s installment of SOJ OTB.

Two walked, five ran. Runners got in about 7mi.

Big Rig had done a little run before I arrived(was hung-up at the light waiting to turn). A little mosey over to an area for a quick warmup. Warm-up consisting of SSH, Imperial Walkers, Cherry Pickers, Helicopters, Merkins and ending it with some LBCs.

After figuring the area out, I decided to start out with some hangs from the bar followed by runs down the hill and back. Luckily it was just warm enough there was no ice on the bars but 30 second hangs is a good start to not only wake up the back and shoulders, but also your grip and core(you’re working on keeping your body still). 3 rounds of that combo then onto the next part.

The next part consisted of 3 exercises: Australian rows with calf raises and elevated heel squats. Same deal you’re working on those back muscles plus getting your chest and midsection involved. The calf raises hitting those muscles in the lower part of the legs and elevated heel squats puts a unique twist on the squat(once you get situated with the position, the squatting part becomes easy).

I decided to try something I haven’t done in a while. Hang on a bar, then shift your weight from side to side. Just doing that alone gets you to work on body control. Moving your hips, legs plus trying to control the upper half do about 5 per side and you will feel it

A few rounds next of a triple check: incline merkins, Bulgarian split squats(foot resting on a bar) and something new(Everest Mountain Climbers). Imagine hanging from a bar, holding your arms in a 90 degree angle, bring each leg up and down like your running(there you go). Finished with that, time for one last little bit

I called the last part 20s(pick 20 of something, the other person runs down the hill, bernies back up). Started with Freddie Mercurys, heel taps(I call them penguins), oblique V-ups from each side and that was it

Today was working on things as race season approaches. Big Rig wanted to work on things that will come up for Rugged Maniac plus for myself, a little prep now plus work on a few areas that can be improved on.

Announcements:

—Big Rig has the Q Saturday at Rock N Roll. Come out and experience a few things he does early mornings

—I will be doing the Q at Old hundred next Tuesday(kettlebells) plus a Friday at Satan’s Hill in February.

—Anything else, check Slack have a good one