Tag: Off The Books

Graveyard Shift

Providence Elementary

3 students showed up for an early morning learning session at Providence Elementary. It was cold wet and damp, but we stayed pretty dry at the main entrance to the school, which is where the majority of the learning took place. Here is what class entailed

20 SSH IC
10 Don quyotes IC
10 Imperial walkers IC
10 helicopters IC
10 LBCs IC
14 hollow holds w arm circles
7 in and outs w legs while doing arm circles
10 merkins IC

20 full jump squats touching the ground

20 double count australian mountain climbers
50 LBCs
5 donkey kick burpees
30 double count heel touchers
25 supermans

30 left side oblique V ups
30 right side oblique V ups

30 double count heel touchers

5 donkey kick burpees

Mosey to the playground

Timer runs to the tree about 40 yards away
1 person does dips
1 person does australian rows
Repeat for a total of 4 sets

Do a lap around the school

5 donkey kick burpees
20 left side oblique V ups
20 right side oblique V ups
20 supermans

Merkins plank then walk it back to balls to the wall
Then shoulder taps from balls to the wall

10 double count spider man merkins
50 double count bicycles

30 jump squats

20 left side oblique V ups
20 right side oblique V ups
30 heels to heaven
20 supermans

30 double count bicycles
20 double count Freddie Mercuries
25 louisiana promdates. Just like Alabama but from a crab position.
10 double count Spiderman merkins
30 double count flutter kicks

Stretching

Not sure if i did everything in the right order but I think I got it all.

Class dismissed

Good run with P.O.G today. Got the heart pumping. Talked about the empty Q sheet at Timberwolf and Satan’s hill. Might have to sign up because we know everyone likes burpees.

6 men secured the AO with kettlebells in hand ready for the WOD.

WARMARAMA:
SSH, Helicopters, Arm Circles, Michael Phelps, Carolina Dry Docks, LBC.
1 Lap around the school.

THE THANG:
5 swings, 5 quick Merkins. 2 sets

WOD:
KB Clean: 5x each arm. 2 Sets
KB Squat: 8x each arm. 2 Sets
KB Push Press: 5x each arm. 2 Sets.
KB Clean/Squat/Press: 3x each arm. 2 Sets.
1 Round – Repeat 3x
After Round 3. 5 swings, 5 quick Merkins. 2 Sets
Repeat WOD x1. (Total 4 rounds)
1 Lap around the School

BTTF for some Mary:
LBC, American Hammers, Dying Cockroaches.

COT:
YHC took us. Thank you lord for giving us another day. Prayers for all the unspoken needs.

NMS: Two goals to accomplish this morning. 1. Keep the heart rate up. 2. Introduce some basic KB movements since many of us are new to a KB workout. After today I think we all have the Clean, Squat and the Press down. Great work today fellas. Even Boberry had to shed some layers this morning.

The Old Hundred is official and coming to a Q sheet very soon. Weights today ranged from 25, 35 and I believe Mudslide was using 45 or more. If you see any good deals out there for KBs please share on Slack.

Announcements:
Saturday: The Frozen Triangle.

Well done today men. See you in gloom.

Oyster

2 Grateful Dead arose from their slumber to attack the day at Providence Elementary. Here’s what the pigeon on the ground that YHC almost stepped on observed :

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC. 

THE THANG :

Mosey to other side of the school where bars and workout stations are

4 rounds of 20 Jerkins OYO (switch grip every set)

50 Dips OYO

Mosey BTTF

50 Stiletto Squats OYO (squats with your heels elevated on a curb)

35 Starfish Crunches OYO DOUBLE COUNT (also known as X Factors)

Partner Up : 

Round 1 – Partner 1 farmer carries two 35 lb dumbbells across the parking lot and back while Partner 2 broad jumps

Round 2 – Partner 1 farmer carries two 35 lb dumbbells across the parking lot and back while Partner 2 does Merkins

Mosey to the big hill behind the school and down to the bottom 

Crawl bear to the top of the hill then mosey back down 

3 sets of Sprints to the top of the hill

Mosey BTTF

25 Doozy Style WWII’s OYO

40 Stiletto Squats OYO

1 minute of Flutter Kicks

Bear crawl to other side of parking lot

Mosey BTTF one last time for 1 minute of Merkins

DONE

Numbers, Names, YHC took us out in prayer while gasping for air 

Announcements :

Tomorrow OTB Kettlebell workout at Old Hundred Elementary 5:30 am – 6:15 am (contact Oyster)

Tomorrow Chaplain has the Q at the new Chester AO Bermuda Triangle 5:30 am – 6:15 am at Goyne Park (2 FNG’s reached out to YHC on Facebook about this so we’ll see if they show)

Frozen Triangle CSAUP this Saturday 1/21 starting at 6 am at DogPile (No Rock N Roll this Saturday. Go to DogPile)

NMMS :

You know the workout was hard when you’re the Q and you’re gasping for air and your heart is pounding at the end. Had to take a few 10 counts during the Q and/or walk to catch our breath. Do what y’all need to for modifying and catching your breath. Let’s make sure we’re being safe and are close by a phone at all times. Great to see Big Rig and catch up. He’s a Beast! 

10 that’s right 10 of Midlo’s #1 dads took to the streets of Salisbury for another edition of off the books.

The runners put in some work this morning and knocked out 6.5 miles. Way to go boys. The walkers put in a little over 3 thanks to Aisle 5 setting the brisk pace.

Coffateria was much needed and a great way to start our Sunday. Great to see Honeymoon and Marmaduke out this morning. Both have dedicated themselves to starting the year off with 21 days of prayer. We will see them back out very soon. Respect!

Announcements:

Tuesday — Off the Books Kettlebell workout at Old Hundred Elementary 5:30am

Saturday — See slack for more details on the Frozen Triangle.

430am…not the easiest time to either wake up yet to also wake up and train that early(takes a unique, special and a little insane breed) to get going that early. I missed the graveyard Monday, yet able to make up this morning. Here’s the Breakdown:

Warm up consists of SSH, Don Quixote, Helicopters, Imperial Walkers, Copperhead squats, Merkins, LBCs and ending with a 30 second chair hold. Big Rig then led me over to the area where he and Chaplain trained Monday. Light bulb went on(all right) created a 4 part, 4 round workout consisting of 20 step-ups, 10 Australian Rows, 10 bar dips and 20 leg raises with a pulse(sorry I am still working figuring out all the names for everything).

Once we saw that, I saw the area we were in, a little like the triangle at Dogpile but the uphill part not as steep. Decided lets crank out 100-10(start with 100 of something, decrease by 10 at certain spots till we get to the end:

100 SSH, 90 squats, 80 LBCs, 70 dips, 60 Mountain Climbers, 50 Shoulder Taps, 40 Carolina Dry Docs, 30 Walking Lunges, 20 Merkins, ending with a classic 10 burpees

A last little run to the field for a quick down the hill, then bear crawl back up and we were finished.

There’s a saying: takes 3 weeks to develop a habit, 3 months to develop a lifestyle change. There are mornings it’s not easy, a struggle times little injuries are there or we are having a mental block and just stuck. Come out, get the workout in(whether it’s 45 minutes during the week or 1 hour on the weekend), afterwards you feel better

Heist and POG put in 5 miles today. This included 1 mile up and down Satan’s Hill (5 times). At mile 3 we began the hill running between 80 and 100 percent effort.

Tough.

5 of the best of the best of the best Dads gathered together for an Off the Books recon mission to scope out a New AO for Tuesdays. Kettlebells were included and someone thought it would be a good idea to bring two 45lbs Hammers.

The THANG:

Warmarama: SSH, DQ, Imperial Walkers, Copperhead Squats, Helicopters, Arm Circles, Merkins, Rosalita’s,

Mosey around the school (Old Hundred Elementary). Took note that the school is very well lit all the way around the school. A couple of spots had picnic tables. Also, a gravel track, basketball court, playground with monkey bars. Lots of options to mix it up.

COP: Hot Potato time:

Mudslide: Hand Presses, Halos, One Arm Rows, Curb Calf Raises, Goblet Squats, Farmer Carry, Figure 8’s, Kettlebell Lunges with a twist, Around the world, WW2, Swings.

Nancy Lopez: Curls, Rows, Lateral Raises, Skull Crushers, Helicopters, 6inches,

BoBerry: Racket Squats, Lunge Press, Lion Kings, Single Leg Deadlifts

Fudd: Clean Press, American Hammers, Flutter Kicks.

Mudslide: Demo’s the Turkish Get Up. that’s time. THAT’S TIME!!!!! BTTF

COT: Counterama 5, Namerama, Announcements, YHC took us out. Prayers to Gomer, Fudd and Pigskin as they will be leaving soon for a Medial Missions Trip to Honduras. Safe Travel Fellas.

NMS: A few of the SOJ folks have been talking about starting a new AO closer to home for Tuesdays for a while now. It was time to just get after it, Old Hundred Elementary (1501 old hundred road, Midlothian VA 23114) is less than 5 miles for most of the PAX who attend Satan’s Hill and Timberwolf. YHC has dreamed of a dedicated Kettlebell AO at SOJ after attending Circus Maximus over the Summer. It’s a great addition to the week to mix with bootcamps and running days.

The PAX this morning was quite impressed with the AO. Especially the lighting all the way around the school. Huge Parking lot and many other options to mix it up. It was great to have Fudd cross the river to check out the AO with us for the first time. We won’t mention the cute 10lbs purple kettlebell that Nancy brought to the workout. Thankfully, we all brought extra’s. Mudslide and his two 45lbs hammers (enough said). We hope BoBerry brings back the Lion King. Guys we will be back next Tuesday. Old Hundred Elementary bring some Kettlebells. 35lbs is a good starting weight.

See you in the gloom
Oyster

Another Providence Elementary version of the Graveyard Shift. 2 of us managed to make it out of the bed and to the Providence Elementary campus. Here’s what we did.

Warmup in the covered main entrance.

SSH IC x15

Imperial Walkers IC x10

Don Quyotes IC x10

Seated arm circles holding legs off ground IC x5 then reverse x5 then bring legs in and out x10

LBCs IC x10

Mississippi Prom Dates (just like Alabama only in crab walk position) IC x10

Merkins IC x10

Mosey over to the soccer at the top of the hill

Run down the hill then Bernie Sanders up x2

Crab walk down the hill then bernie up

Reverse crab walk down the hill then bernie up

Side shuffle down the hill then up repeat opposite side x2

Mosey over to the playground in the school bus pick up area on the other side of the school

Timer runs to end of the bus and back about 100 yards each way while other does

dips x2

modified pull ups x2

decline merkins or planks x1

Mosey over to covered main entrance

LBCs x50

overhead crunches x50

heels to heaven x50

heel touchers for just over 1 minute

Class dismissed

3 Walkers and 5 runners this morning. It was brisk. Pace and distances are in question, depending on the watch you consult, but one thing that is not in question is that miles were slayed, fellowship was had, and it was a great start to the day.

YHC is thankful for Rosetta deciding to kick off the new year by posting and bringing all sorts of fun stories. Nothing that would probably satisfy the FW crowd, but for OTB and a Sunday at SOJ – good stuff! Thanks, Rosetta.