Tag: #SOJ

  • Prepare for Glory!

    19 Spartans converged on the Alamo this humid morning to start their week off right. 6 gents were bamboozled into schlepping sandbags from Crabbs house to the flag, extra credit boys!! Thank you to Rudy for giving up the Q so YHC could lead his 300th post. Lets go!!

    5:30, not a second late, the PAX went for a mosey down through the tunnel and back to the flag. Mission statement, 5 core principles. SSH, Don Quixotes, Cherry pickers, LBCs, scorpion kicks.

    First battle: 6 exercises, 2 rounds 25 reps = 300. Merkins, jump squats, WW2s, heals to heaven, Crab cakes, Plank jacks.

    Second battle: Partner up at the end of the parking lot. Partner 1 picked up a sand bag or 2 cindys and walked roughly 300 yards while the partner performed 300 high knees. Instructions were to walk, but a handful of Spartans decided to run. Men among men!!! Switch and continue.

    Third battle: Partner up at the parking lot entrance. Partner 1 ran up to the top of the hill and back while other partner did SSHs. 300 count.

    Fourth battle: Circle up for a combined, you guessed it 300 Navy Seal burpees. Ended with 2 min of stretching and 2 min of plank.

    Numbers, names, announcements, PR, COT.

    Please keep Mr. Bradys daughter and Fandangos son in your prayers.

    Thank you each and every one of you who has ever pushed me to not take a lazy day, to come out and post, to push, to challenge. This group is more than just a workout group, its a brotherhood of positive momentum! Love you gents!! Thanks Crabby for assisting with the set up.

    Always an honor to lead you men.

  • Abcathlon 2025: Overtime Required

    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!

  • MW Loopers

    A hard-thing-loving duo we’ll call Try Clown took off on the Rockwood perimeter loop and lost themselves in deep conversation while pushing the Repeat Loop button for 53 minutes. With this level of humidity, better the open air than going into suffocating woods trails. Big Rig temporarily joined the romantic duo a couple times but kept taking off for more running miles. Halfway through the hour Chaplain and 2.0 Touchdown joined the ruck having laid out the deadly Abcathalon course. The PAX completed just shy of 3 miles, and quality conversation was enjoyed by all. Yours AYE! ~DTH

     

  • Swampy

    Three decades of HIMs showed up for a swampy beatdown on the track. The thang:
    – 200 warmup of Cadence drills and sprinters
    – 20x100s (run the straight, walk the curves) @ 20-25 seconds each
    – 400 @ race pace (6-7min mile)
    Then a slow walk back to the flag

    Doozy did a slow 6-8 so we didn’t see him after the warmup.

    Finkle came out for the first time in a year, but forgot his F3 name so YHC was able to track it down with much support from fuzzy memory, Big data, & our glorious backblasts. Welcome back Finkle!


    Homegrown Half – August 16th

  • The Forge Bowl

    The Forge hosted its first-ever F3 Flag Football Showdown, and the gloom was lit not by the sun, but by pure testosterone, terrible QB reads, and the sound of men arguing about Mississippi counts.

    We split into two squads, each powered by caffeine, pride, and increasingly creaky hamstrings.

    The Rules:

    No kickoffs or punts

    Start every possession at the 30.

    TD = 30 side straddle hops by the defense.

    INT or fumble = 10 burpees by the team that turned the ball over

    1st Down = 10 merkins by the defense

    4th down stop = 10 WWII sit-ups for the offense

    QB swaps every 2 plays

    Rush only after “10 Mississippi”

    Announcements: Upcoming convergence on July 4th, Ruck at Rock N’ Roll led by DTH, ab-cathalon led by Chaplain.

    Prayer Requests: Pad Thai’s moving issues

  • The Weight of TIME

    Eleven HIM’s converged at Ruckhenge in 1000% humidity to happily discover that a new DTH caber would accompany their morning ruck. This conifer log is about 8’ long and weighs about 80-100 pounds, dense with embedded sap. The PAX took turns in pairs to share her uncomfortable weight as we looped through Larus and local neighborhoods. (See pictures on Slack). Dealer was heard to exclaim “oof, that log just hits different!” An official name of this hefty new coupon is still in progress but current candidates like “Justinian” and “Sophia” hail from our new book “The Uses of the Past: Profiles of Former Societies” by Herbert Muller (published 1952), and coincides with our post-ruck round table discussing world history in contrast with modern society issues/conflicts. Perhaps she will embody the weight of the past by simply being called “TIME.” Or we could call her “RAPTURE” (another topic discussed) as pertains to the unpredictability of the future. Can any of us guarantee tomorrow? Let’s get AFTER it today gentlemen! Yours AYE! ~Dr Tryhard

  • The Woodshed is Now Open: Serving up FNGs by the Dozen

    Alexander Graham Bell once said, “When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” This morning, 31 HIMs collectively said hold my beer Mr. Bell and showed up despite a temperature of 78 degrees, feels like 85 degrees and a skosh of humidity. As The Green Mile (RIP) officially shut its doors, a new one swung wide open at The Woodshed—with the hinges practically ripped off thanks to Teddy KGB, who somehow accurately predicted 12 FNGs! You read that right, a record 12 FNGs. Someone get this man a Powerball ticket. Here’s how the sweat fest went down:

    Warmup: Mosey down the street and back up to the soccer field. Circle up for explanation of F3, Mission Statement, Core Principles, Disclaimer. Exercises included SSH, Ukranian Soldiers, Copperhead Squats, Merkins, Knee to Chest R/L, Roscoes Mom.

    COP 1: Partner up for 11s from soccer goal to soccer goal. Booyah Merkins and Ab Leg Throws. Mosey to the parking lot.

    COP 2: Triple Check – Carolina Dry Docks, 4 Way Lunges, Runner up small hill and across the soccer field and back.

    COP 3: Build a Bank – 3 runners take off to the playground to perform 10 dips each. PAX left in the circle works to bank up quantity of called exercise – 250 Burpees, 500 Jump Squats, 1,000 Alabama Prom Dates, 500 Merkins.

    Cop 4: Full Sprint to the end of the parking, 50% pace returning to the flag for time called

    Numbers, Names, Naming of the FNGs (We promised the new guys the COT doesn’t always take this long with having to name 12 dudes), Announcements – July 4th Convergence at Atlee, Boys of Summer continues at Timberwolf, Homegrown Half in August, Prayers – Rosie’s family members battling cancer, Rosie’s family friend deployed, Kenny G’s friend’s wife trying to get out of the UAE

    What. A. Morning. Amazing turnout for Day 1 of The Woodshed. The energy was high, the effort was real, and the sweat was plentiful. As Rosie reminded us: “It doesn’t get easier, but you get stronger.” Physically. Mentally. Emotionally. Let’s keep that momentum rolling. Spread the word. Headlock another brother to come out next time. And remember—you might walk into the gloom tired, but you’ll leave forged stronger. Honored to lead, fellas. Go do great things today. Stay blessed.

  • Pull Ups and Pistols

    1 Pull Up, Dip, and Pistol Squat enthusiast was on hand for today’s Extra Credit Session

    Arm circles on the way to the jungle gym, box jumps on the bench

    5, 10, 15

    5 Pull-ups, 10 Dips, 15 Squats x4 Sets

    Band Assisted Pistol Squats 8-10 reps x3 sets each leg

    Max Reps Pull-ups and Dips

    The heat was oppressive on this steamy 70 and sunny morning.

  • This zone 2 is like a superpower!

    2 Premature Accelerators, decided to hold off on the accelerating. YHC got started early, like 3:59 am early and took it nice and slow. The plan was to not let the heart rate get above 150, which really meant to start walking if it gets to 145. Boberry joined up at about 430 and stuck to the same plan. Pace staying between 10-12 minutes, and occasionally walking to bring the heart rate back down

    After several easy miles we made a quick hydration and fueling stop, then took to the trails of Rockwood Park. Still keeping it easy.

    After the short trail run, another hydration stop, then a short tempo run. And Boberry was feeling it. All the zone 2 made him feel like a caged animal. YHC on the other hand had a hard time switching gears.

    Always great to get out with Boberry and mix things up a little bit.

  • Why Not?

    YHC was flying solo for this morning’s Pull up session, and it’s been a few weeks since he’s made it out on Tuesday. He got right into it.

    Band assisted pull ups pyramid

    3, 6, 9 Pull-ups, Dips, and Squats switching Squats for toe Dips and pistol squats with a bench under me to catch me in case I fall.

    As I was doing squats, I saw the band hanging from the pull up bar, and had an epiphany. The Band assisted Pistol Squat. I figured I had to at least try it.

    A little awkward at first, but could really feel the burn and get a lot better range of motion.