Tag: #SOJ

  • Hamilton

    9 grown-boys showed up to Timberwolf this morning for some HR Derby. Here’s what went down…

    WARMARAMA – Took a lap through the parking lot in the front of the school. It has been a MINUTE since we showed that side any love. Circled up, gave the mission and stretched out. After YHC drove the truck around trying to find an ideal spot, Flyboy spotted a corner of the tennis courts that would prove to be a mini Fenway with a high wall in left field.

    The Thang – HR Derby

    • (10) swings for Round 1 and (5) swings for Round 2.
    • The PAX performed (3) burpees in between at-bats while the batter took a lap after his cuts.
    • Each catch in the field would trim off (1) burpee so Fandango only did a handful of burpees today.
    • Crabgrass ripped one of the loudest/funniest fart that YHC has ever heard. It sounded like a small bear.
    • The PAX did their best to keep Meatball at bay but he led the way with (7) dingers with a few of us finishing at (5). The dude has a pretty swing!

    The Boys of Summer points

    • (1) for YHC for the Q
    • (1) for Matlock for all-time pitcher
    • (1) for Meatball for bringing all the equipment out

    ANNOUNCEMENTS

    • Home Grown Half
    • Overnight ruck coming up
    • The Boys of Summer finale on 8/28

    PRAYERS/WINS

    • PRAYER – Meatball’s wife is headed out on a missions trip on Monday.
    • WIN – The Duke’s niece is headed to John’s Hopkins on an athletic scholarship!

  • Consciousness Loading…


    In this weeks edition of The Woodshed, YHC was met with an intrepid PAX mostly ready for some block work in the Deep South on this fine Wednesday morning. With the light rain starting just in time we did a little mosey and then met at the circle by the pool for: 

    Warmerama:

    SSH x25

    Helicopters

    Michael Phelps

    Ukrainian soldiers

    Hill Billie’s 

    Copperhead squats

    Freddie mercury 

    Scorpion kicks

    Mercans 

    Mosey to pick some blocks. Then we utilized the road and the parking lot for 

    Worlds Worst 4 Corners (lady of the night style):

    10 squat thrusters

    20 merkins

    30 goblet squats 

    40 flutters with block overhead

    Farmer carry long way

    Rifle carry short ways

    Then back to the circle for

    man killers, slight false start, then 5 to 1

    Then a little

    Ring of fire with 10 merkins each while PAX holds plank, followed by 

    5 minutes of Mary , going around the circle with each PAX leading an ab exercise

    Time called, Announcements, YHC took us out. 

    NMM

    Wanted to give a taste of IronPAX is like,  without it being the whole workout. Hence the aforementioned 4 corners.  As per usual The PAX crushed it! We are all capable of more than we think we are.  Let’s make it a great day! YHC is thankful for F3. Would not be doing a weighted workout in the rain at 530, if it wasn’t for the encouragement and accountability of F3RVA SOJ!

  • If a tree falls in a forest…?

    Eight HIM’s showed up to carry a log through Larus Park and ponder the question “If a tree falls in a forest and no one is around to hear it, does it make a sound?” This philosophical thought experiment questions perception and observation and is credited to 18th century Irish philosopher George Berkeley, who argued that “to be is to be perceived.” Sooooo, did the sad clowns going into Planet Fitness perceive and stand amazed at the splendor of muscle-bound HIM’s jogging by under a mighty log? Probably not…haha… BUT, there WERE eight gloom brothers who proudly watched one another take a turn under an uncomfortably heavy log. A quote from my daily devotional “Walking with a Limp” by Neb Hayden, today highlights faithfulness:  

    “When you do find one who is faithful to follow through you have found a rare person who will soon be trusted by many, simply because he shows up!”

    Yours AYE! ~DTH

  • Bottom or Top? (Pyramid)

    Hot muggy day which was perfect for kettlebells! YHC started with a warmup that had some abbreviated cadences to keep the PAX guessing, a great way to unlock the mind in the morning!

    Pyramid 1

    Set 1: 10 skullcrushers, run to cone and back. Set 2: 10 skull crushers, 10 high pulls, run to cone and back. Set 3: 10 skull crushers, 10 high pulls, 10 squat curl press, run to cone and back. Set 4 10 skull crushers, 10 high pulls, 10 squat curl press, 10 goblet squats, run to cone and back. Set 5 10 skull crushers, 10 high pulls, 10 squat curl press, 10 goblet squats, 10 bent over rows, run to cone and back.

    Then we took one exercise off of each set and worked our way through until none remained. Light mumble chatter on what was considered the top and the bottom…

    mosey to benches for next one.

    same as before but exercises were 10 rage pulls, 10 reaper twists, 10 bicep curls, 10 step ups, 10 wrist curls.

    mosey to side of school, squat against wall and do 10x front lateral raises. Did 10x-15x and then BTTF

    Homegrown Half, Kool Aid Convergence, Ruck CSAUP, Chili cook off hopefully in OctoberTBD

    Great push everyone, that was a grind today!

  • Parking lot fun for summer terr

    The humidity was back this morning but 13 HIMS didn’t mind. A short mosey with some karaoke prior to a circle up with the F3 mission. Warm up included the regulars with some light stretching.

    COP 1: Wilt Chamberlain: 50 LBCs, mosey 100 yards, 50 squats, mosey back to start, 50 flutter kicks dc, mosey 100 yards, and then 50 lunges (25 per leg)

    COP 2: 11s up the hill: mountain climbers and WW2

    COP 3: Charles Bronson: 3 cones; 1 and 2 about 100 yards apart, then cone 3 about 20 yards. Perform 25 reps of an exercise at cone 1, run to cone 2, then bear crawl to cone 3. Various exercises including merkins, CDD, monkey humpers, Alabama prom dates, American Hammers, and then 5 burpees.

    The pax circled up and planked for 30 seconds until time expired. Numbers. Names.

    Announcements: Home grown half and the Bridge this Saturday, Labor Day Convergence, CSAUP in September, Spartan in October – check slack for details

    Prayers for the Pax and everyone headed back to school including Fandango. Always a pleasure to lead you fellas. Have a great week.

  • Getting The Reps In

    Back to the speed work on The Graveyard Shift today! YHC hit the Swift Creek Middle track for some half mile repeats. After 1 mile warm up, goal was 725ish pace for each rep, followed by 90s rest. We were pretty successful, and got 6 reps in! Good to get out there and catch up with Big Rig while trying to get a bit faster. Trying to be ready for the Homegrown Half! Prayers for Big Rig as he has a family member going through some health issues.

  • Chasing a Wolf in the dark

    the graveyard shift was in full effect in the full on gloom yesterday early morning. Headlamps were needed for the track! YHC and Airwolf answered the call and hit the track for the following:

    Rolling 800s

    2 laps warm up

    The Thang
    2 laps 5k pace
    2 laps just slower than that that (1 min slower/mile)
    X3

    2 laps cool down

    4 miles total

    only audible was to go a bit faster for the “on” laps, and a bit more recovery on the “off” laps.

    Catching up a bit here. It was a good to catch up with Airwolf. Though YHC did not actually catch him anytime he decided to go fast.

  • The Traveling Jugalos

    A magnificent seven rode into town on 4 (or 6) cylinder stallions to assemble in the early gloom for another round of Ruckhenge. Four water jugs appeared from the bed of L Woods truck, but they would have to wait their turn while the PAX attempted to escape the rain on the Larus Park trails. After a swift 2.5 mile ruck we returned to those four lonely water jugs where we used our remaining 15minutes for a weighted triple check! Weighted squats, weighted merkins, and water jug farmers carry to time the rounds was the name of the game. The PAX took the challenge well and finished strong.

    Coffeerama at Einstein was superb as we discussed Herbert Muller’s assessment of Christianity’s role and reaction to societal changes in the west. Uses of the Past has been a great conversation starter on these Wednesday mornings and I hope you choose to join us even if you aren’t reading the book.

  • “I eat pieces of shit like you for breakfast” Shooter McGavin

    Apparently, he was talking about Pool Boy and YHC. 4 Bermuda Boys made it out to Goyne Park for the latest Bermuda Triangle Beatdown. The temps were cool and the ground was moist. Not quite what we tend to expect on an August morning in Chester, but no one was complaining.

    We started with a mosey down to the lower parking lot, and some parking lot chasers, then circle up for an extensive warmarama. Your standard stuff, with a little extra emphasis on the legs.

    Mosey over to the football field for the Main Event. Yes, the main event came early on in the morning’s lineup, as we wanted everyone to be fresh, with no excuses. The event was a 100-yard Dash. Broadway decided to be the judge at the finish line, in case of a photo finish. Pool Boy and YHC decided to have another go at a sprint after Pool Boy left everyone in the dust on the final sprint last week. Shooter said he wasn’t going to race, but just run along with us.

    So on Broadway’s count, we were off. YHC got off to a fast first step surprisingly ahead of the swift Clydesdale Pool Boy. But just about 25 yards in YHC sees that Shooter was out front by several paces and Pool Boy was pulling ahead of YHC as well. YHC was looking for another gear, but it wasn’t there. Maybe the Pool Boy, and Shooter would run out of gas after 50 yards and YHC could make up the ground there. We made it past midfield, closing in on Broadway, but Shooter wasn’t giving any signs of slowing down and neither was Pool Boy. So Shooter made it to Broadway’s outstretched hand first, and a couple paces behind was Pool Boy, and a couple paces behind him, albeit in dead last, was YHC. So the title of fastest HIM at Bermuda, for now at least, goes to Shooter McGavin. The guy who said he wasn’t going to race. Well played sir.

    Following that, Pool Boy and Broadway led a couple COPs

    Some ground work in crab stance (leg raises and such)

    Broadway led some merkins and shoulder taps (I think)

    5 5 5s

    5 Bernies up the hill

    5 Pole Dancers at the top

    5 Side Straddle Hops at the bottom

    Mosey back to the flag

    Quadruple check kinda

    Timer runs to the speed bump and back

    Freddie Mercuries

    Shoulder Taps

    Runner’s knee ups

    Couple minutes of stretching and COT

    Homegrown Half and 10k at 6am and family friendly 5k Ruck at 7am on Saturday August 16th

    Prayers

    Prayers for anyone dealing with anything right now. Eastbound, a fellow PAX who hasn’t posted in awhile, had a friend who just took his own life. Prayers for his loved ones. Reach out to someone you haven’t seen or heard from in a while. It could make more of difference than you know.

  • R&R, the new normal

    Mid-60’s and breezy for another extremely peaceful Morning Wood – ample time to think, pray, and reflect on a missions project we’re partnering with in Papua New Guinea. After 30min rucking, returned to the Taco for some water and Woodsman arrived to drop a load of coupons on the grass hill. YHC convinced him to join a run of the green loop circuit, and he gamely participated in 2 loops while YHC (feeling no IT band pain) went for a third loop, total of 2.14mi with an improved VO2 Max of 54, up from last weeks 2-loop run. Overall excellent Morning Wood warmup for the Woodsman Beatdown to follow. Plenty of room for growth in this running game – maybe will shoot for 4 loops next week and just keep going up to see if we can outgrow this IT Band problem. Yours AYE! ~DTH