Tag: Rock N Roll

9 of of SOJ’s finest took on the somewhat stupid and moderately pointless summer challenge known as the Abcathlon. It was a hot and humid morning – but luckily, no upper body muscles were required. Here is a brief summary for your viewing pleasure.

Mosey to the basketball court for a short Warm-up: Ukranian Soldiers, Helicopters, Cherry Pickers, various stretches, butt kicks and high knees.

Exercise One: Abcathlon: Roughly 1.25 mile course with 10 stops. 50 count exercises at each station
1. Grow Ruck Sit ups
2. Pickle Pounders
3. Incline LBC’s
4. Hanging Knee Raises
5. Rosalitas/Hello Dollies
6. Crunchy Frogs
7. WW II Sit ups
8. Heels to Heaven
9. Boxing Cockroaches
10. Wallabama Prom Dates

* Two circuits completed

Final Thoughts: Excellent effort by all the PAX this morning. We ran out of time, but everyone wanted to complete the second circuit – ended up being about 3 minutes over. Special shout out to Deep Dish returning from the IR and looking strong. I also heard that Big Rig ran 15 miles this morning and did the Abcathlon – ridiculous. He is also a two time finisher! Somewhere in the park there is a cone with “Flutter Kicks” on it…………….until next summer!

A group of 15 braved the first day of summer(plus I led the Q which means simply here we go). Summer is now officially here, heat humidity and a lot of sweat before 9am is now on the menu for a while. Let’s break everything down…..

Over to the side court for a warmup(SSHs, Don Quixote, Copperhead squats, Dead Man Hang, LBCs, Freddie Mercury, a little stretching). Over to the side for walking lunges and runners lunge with a twist, then we did a round of BLIMPS(5 burpees, 10 lunges per side, 15 imperial walkers per side, 20 Merkins, 25 plank jacks, 30 squats).

A mosey to a nearby lot for a quick 4 corners (10 HRM, 20 double count mountain climbers, 30 double count shoulder taps, 40 SSHs). The concession area next for a triple check: Hoe Down with a twist, tricep dips, run down the steps bear crawl up the hill. After that change things up: a little indigenous run 5 jump squats, then run to the front. A workout of mine not complete without a Dora(100 Carolina Dry Docks, 200 double count flutters, 300 double count toe taps). A little breather then to the grass hill for a finisher. 3 rounds up the hill Round 1 run, 2 lunges, 3 bear crawl. We helped Bone Thugs make it up the last hill of his crawl. A little stretch, numbers, names and prayer led by YHC to close it out.

Check Slack a lot of things upcoming: VQ week, 4th of July, Homegrown, etc. Haveca good one see you next time

16 dudes (including two FNGs) got in done this morning at Rock and Roll.

Plant the flag….started a little before 7:00 a.m. because I was ready to go!

Jogged to the basketball court for F3 mission statement, five principles and disclaimers. Knocked out various warmup exercises (starting with SSH of course).

COP 1: On basketball court, we did 11s: Squats (1x) and LBCs (10x). Finished up and had mudslide do a twenty count.

COP 2: Mosey to playground area, split into groups of three for triple check. Runner to snack bar, exercises on the benches and tables were decline merkins and dips.

COP 3: Walk to parking lot to SLOW things down a bit for some Mary. Highlights: 2x APDs, and a round of pickle pounders.

COP 4: Mosey to the snack bar area. Partner up for DORA. Runner goes down stairs and back up. Exercises were 100 Donkey Kicks, 200 Hoe downs (which took forever), and 300 SSH.

COP 5: About 10 minutes left…mosey to pull-up bar area, split into groups of four, each group doing 100 total reps of pull-ups.

BTTF

FNGs:

Jordan: From Cali, likes wine, works at AWS. Of course given the name “Thunderbird” which is a cheap wine alternative apparently.

Matthew: From NH, former cop, does investigative work now, so he his now “Bluey.”

Announcements:
1) DTH kid friendly workout tomorrow at Forge (7 am)

2) Mudslide will throw together a July 4th workout

3) Home grown half either the weekend of 8/9 or 8/16

Prayers:

1) Recovery for Big Rig’s mama (had surgery)

2) Prayers for family members of Rosie dealing with cancer.

Enjoyed the Latino market post workout with Rosie, Bluey, Thunderbird, and Mudslide.

Good work dudes!

15 strong came out on the first Saturday in June. It was a muggy 70 and sunny but that didn’t stop these HIM from putting in some work.

Started with a mosey to the next parking lot with a resistance band in hand, everyone wondering what I had in store for them. YHC got started with the warmarama

SSH, Don Quyotes, Imperial Walkers, Ukrainian Soldiers and 41 LBCs In Cadence.

Indigenous People’s Band on the Run

PAX moseys around the parking lots doing Moroccan Night Clubs, Arm Circles, and Raise the Roof while they get to take turns doing banded runs (one PAX provides the resistance, while another runs as hard as possible to the front under resistance)

Four Corners Escalator

1st corner 10 Merkins

2nd corner 10 Merkins, 20 Groiners

3rd corner 10 Merkins, 20 Groiners, 30 WW2s

4th corner 10 Merkins, 20 Groiners, 30 WW2s, 40 SSH

Triple Check

To the concession stand

Step Ups or Toe Dips

Donkey Kicks

Run down the steps around and back up the steps

Mosey to the Monkey Bars in the woods for a Dora Murph

PAX splits into 2 groups

One does exercise, other runs to the edge of the woods and back.

PAX would collectively perform

200 Pull-ups

400 Merkins

600 Squats

Walking lunges back to the edge of the woods, then Mosey to the bottom of the hill

Catch Me If You Can

One PAX Broad jumps up the hill and the other runs to the top of the hill and back to partner and switch.

Repeato with Crawl Bear down the hill

Jail Break back up the hill and back to the flag.

Ring of Fire 41 Rep Edition

American Hammers, Merkins, Flutter Kicks, and 41 second plank.

Names and Numbers

Lots of upcoming events, check Slack for details

Great group of men that I was blessed to lead today. This was my birthday Q, as I celebrate my 41st trip around the sun officially on Monday the 9th.

Also thanks to Mudslide for relinquishing the Q

Normally at this time of the year, the weather is usually humid yet due to the recent rains it has been a little cooler in the mornings. That’s fine, allows us to train harder and this morning we had a baker’s dozen (13) at RNR come out for a Mudslide Mayhem workout.

We all headed to the nearby court(Cha Cha a couple of minutes late) for a WARMARAMMA (SSHs, Helicopters, Jazzercise, Imperial Squat Walkers, Merkins, LBCs a little stretching). The juices were rolling with a quick 11s to start out(jump squats and plank jacks). After that back to around the flag for a mega double 4 corners. 2 parking lots, 8 corners starting with 80, a break in the middle then pick up at 40 to the finish. Started with 80 Carolina Dry Docks, 70 Plank Marches, 60 squats, 50 2 count flutters then the change

The change up was a quick triple check: tricep dips, people’s chair(regular, toes up, on the tip toes) with a run down and back. After that, locked things back up 40 high heel squats, 30 gator merkins, 20 walking lunges, 10 hand release merkins. Think that’s enough, wrong there’s more

A mega Dora: 100 Incline Merkins, 300 Mountain Climbers, 500 toe taps with runs down the grass hill and back up. After that: I normally do not do Broga with a Saturday workout but today and probably more often I will add it. It felt good, a little grunting but the muscles agree loose. One final run back to the flag, called time numbers, names, plenty of announcements (see Slack) and prayer led by YHC to close it out.

One thing I want to do this summer, go to the Bridge to train with the guys there. That’s one spot I haven’t been to along with leading spots that I have visited, yet not led a Q there(Forge, Dogpile, etc). I have time this summer to do so plus whatever else I can get involved with. I will see everyone next time

6 of SOJ ‘s finest hit the streets of Rockwood Park for the latest edition of Rock N Roll. It was time to kick Memorial Day Weekend off in style. Here is a brief summary for your viewing pleasure:

Mosey to the basketball court for Warm-Up:
Ski Jumps, Side to Sides, Ukranian Soldiers, Lazy Jazzercise (no toe tap), Hand Release Merkins, Freddy Mercuries, Knee Pulls, Open the Gate, Butt Kicks, Karoake, No Cheat Broad Jumps, Mummy Bernie’s, Lt. Dan’s.

Mosey to the Snack Bar for Exercise One: Wall of Death
4 rounds of Wall Cockroaches (20), Chicken Peckers (20), BooYah Wall Slaps (20), Delayed Donkey Kicks (20), Wallabama Prom Dates (40), Wall Climbers (20).
Run to the end of the path and back in between each set.

Mosey to the Parking Lot for Exercise Two: Four Corners with 50 Pole Smokers, 50 Merkins, 50 Jump Squats, 50 Dips.

to the Pull Up area for Exercise Three: Grip Strength Challenge. See who can hang on the pull up bar for the longest. Mudslide took the win with Pierogi also giving an epic performance.

Exercise 4: PAX Exercise of Choice
Mudslide: 50 Mountain Climbers – double count
Pierogi: 40 Spider Man’s
Posh: 30 American Hammers (x2)
Steamer: 40 SSH’s
Wet Bandit: 50 Imperial Walkers
Bonus: 100 Monkey Humpers (Chaplain)

Back towards the flag: Finished things off with some Victory Hill. Sprint up the hill, job back down on the side and repeat. I think we got in three rounds.

Numbers/Names/Announcements/Prayer Requests

YHC took us out

Final thoughts: Excellent work by all of the PAX on this cool, crisp morning! Lots of mumblechatter about the Memorial Day Convergence – Hope to see everyone there! Not a huge surprise to see Mudslide dominate the grip strength test. As always, it was a great honor to lead.

SYITG

11 PAX rolled into Rockwood under a sky so beautiful it felt like a setup—like the universe wanted us to suffer just a little bit extra in optimal conditions. Ponch with the Q, and as is tradition, had to c0me in hot with a plan to break PAX down and build them back stronger.

Warm-Up:

We kicked things off with heavy stretching because Ponch believes in two things: injury prevention and looking flexible in front of the group. Limbs loosened, egos intact—for now—we set off into what can only be described as a cardio-laced gauntlet.

The Thang:

We ran. Then we ran more. Somewhere in the ballpark of 2+ miles with mosey breaks  and sprint breaks that felt less like breaks and more like Ponch checking to see who had the audacity to still be breathing.

Between those scenic jogs, we dropped into calisthenics in cadence like a military bootcamp taught by a guy who had too much coffee.

• Side-straddle hops and mountain climbers got us warm.
• Flutter kicks, Freddie Mercury’s, and leg lifts hit the core like an unpaid debt.
• Overhead claps, shoulder taps and apple pickers were a shoulder/fruit hybrid moment.
• Regular, wide-arm, and diamond merkins crushed the chest back to back.
• Triceps? We served them dips and diamond merkins with a side of step-ups—just for fun. (Ponch’s version of fun might be legally questionable.)

Mumblechatter was minimal—not because the PAX weren’t witty, but because oxygen became a precious commodity. Everyone was smoked, but nobody quit. It was one of those beatdowns that hurt so good you secretly hoped it would rain so you could blame your tears on the weather.

Proud of the men who joined me today!

COT:

Closed out with a strong name-o-rama, a reminder that discomfort is where growth begins, and a quiet moment of gratitude for perfect weather and a crew of men who don’t let each other coast. Also praised and prayed for the mothers.