2 Gloom Warriors met up at the jungle gym at Goyne Park for a Pull Up and other things session.
3, 6, 9 with pull ups, dips, and narrow stance squats then switching the squats for toe dips
Band assisted pull ups and….Pistol squats?
That’s right, and Pool Boy went right down into it with perfect form, the Bands were of course helpful.
Great to get after it for the early morning extra credit, and even had a hint of daylight by the end
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
18 grown-boys showed up to run around, pick things up and stretch at Satan’s Hill this morning. With the understanding that today’s workout was on the Summer Tour, YHC wanted to give the PAX a little sample of all the things that make this particular AO so unique. Here’s what was served on the Pu Pu Platter…
WARMARAMA – Moseyed through the woods, around the gazebo and back to the starting point. Gave the F3 Mission and stretched it out. Moseyed down to the bottom of Satan’s Hill to get things started.
COP #1 – YHC has run the PAX through this Build-a-Beast/Jacob’s Latter-style circuit before but never had a name for it. Because Jesus OWNS Satan and I’m a ND fan, it will now be referred to as “Touchdown Jesus.” Go Irish! Starting point is at the bottom of the hill. Three markers on the way up with the third being at the very top of Satan’s Hill.
COP #2 – Triple Check
COP #3 – Broga
ANNOUNCEMENTS
PRAYERS/WINS
Honored to have led this group of men on the Summer Tour this morning. Thank y’all so much for all of the support/comradery over the last couple years. Love y’all and I mean it!
2 Swift Freaks hit the track at Swift Creek Middle for a SPEED workout. It was hot and muggy,, even at 430am, but a slight breeze made it a moderately less uncomfortable 70 and sunny. On the docket today, was sure to be challenging, even in cool weather. Here’s what went down.
Runner’s Drop Sets (or something like that)
Warmup 4 laps (1 mile)
All sets aiming for a sub 7 minute pace
4 laps, 60 seconds rest, recovery lap
3 laps, repeat
2 laps, repeat
1 lap, Cool down
Boberry and YHC, pushed hard on this one. It was a lofty pace to shoot for. But as I once heard Hardywood say, “There should be some doubt”
The Graveyard Shift made a road trip and was a day early, on Wednesday, June 4th. Today’s speed work, required a good sized hill, and Mt Midlo fit the bill. Here’s what the residents next to Mt Midlo witnessed.
About a mile warmup around the pond, I think, it was dark and Boberry lead the way. Then to the base of Mt Midlo.
60 second hard run up Mt Midlo
30 seconds rest, recovery run down the hill.
Repeat for 8 reps
Short cool down and nice chat with the MOT PAX
With the cool mists rolling dramatically across the fields, two southern gentlemen emerged in search of some speedy track work. The work was found in the pre gloom darkness. This is what it was like more or less.
1 mile warm uo
.5 mile at 8:20
1 mile at 7:50
.5 mile at 7:30
.5 mile at 7:15
1 lap cool down
Only adjustment was a faster lap for big rig chasing a PR.
great time as always. It was super hot and swampy so those cool mists were magical
It was a swampy start to the day and half the guys wanted brocode and the others wanted tempo work – so we split up and did both.
And then we were done.
7 HIMs came out on a humid morning to pound pavement! Suns out, guns out was today’s theme. We set a good pace and off we went. Today we discussed hunting, lots of hunting, how flyboy can’t be patient for 8 hours but also can’t tell the difference between rabbit poop and other species, including his own.
Stirred up some ideas for VQ week next week, glad to see the guys making a commitment to that, excited to see what they have in store for us.
prayers for Rudy that he brings his A game Friday, Cookie and YHC are concerned about level of intensity…
A Fab Five came out to Goyne Park for the Election Day edition of The Bermuda Triangle. It was a steamy 70 and sunny, but the PAX came ready and the Qs brought the pain. Here’s what the early bird voters may have witnessed.
530 hits and we mosey over to the parking lot on the other side of the school, where the voting entrance is, and we get into the warmarama.
SSH, Ukrainian Soldiers, Don Quyotes. On your Six. Hold boat and American Hammers for 5 core principles. Plank for Mission and Credo.
YHC was listening to the Disney Radio station on the way this morning and The Circle of Life from The Lion King came on, which inspired the name for the first COP.
The Merkin Square Circle of Death
Basically Four corners, with merkins to failure at each corner and 20 LBCs for some recovery.
Corner 1 Standard Merkins
2 Wide Merkins
3 Ranger Merkins
4 Diamond Merkins
Mosey to the rarely used playground at the front of the park next to Pole Alley
Elevens
1 Pull Up (or pull up negative)
10 Pole Dancers
Everyone knows how this works.
YHC handed the Q over to Pool Boy who led us on a long mosey around the field to the yoga mat for a Pentuple Check
Timer sprints to the tree and back while other PAX perform the following
LBCs, Stiletto Squats, Plank Jacks, Hand Walk around the carousel
Then Meander (Not mosey!) over the back wall of the restrooms for some Wall Work
Hoe Downs, and Balls to the Wall
Back to the yoga mat for 20 V Ups and 30 seconds of LBCs.
Names and Numbers
Great to have Beaver who made the long hike to join us this morning. As always his form was flawless to the very last rep.
Lots to pray for this morning. May the lord bless us all.
37 PAX including 12 proud Dads, one baller Mrs Heist & a massive gaggle of hard-charging 2.0’s (plus four lovely ladies in waiting doing their own walk/run) posted to The Forge for a memorable (and crazy fun) Father’s Day beatdown. Here’s how we honored the day!
The THANG:
THE RULE OF THE DAY:
WARMERAMA:
GETTING THERE:
HUGE-BALL CRAB SOCCER – Round 1:
AMPHITHEATER “BREAK”:
HUGE-BALL BEAR/RUN SOCCER – Round 2:
HILLSIDE “BREAK”:
HUGE-BALL CRAB/BEAR/RUN RUGBY – Round 3:
MOSEY BACK:
FRISBEE FETCH:
MOSEY TO THE SLIP&SLIDE:
MOSEY BTTF for COT:
NMS: This was an AWESOME group today! Solid PAX of HIM’s and their families today, with all the kids having a blast and all the Dad’s getting a solid beatdown. Kudos to Mrs Heist for joining the workout. Props to SABLE carrying two kids for all the mosies, and to a couple older Chaplain 2.0’s embracing the carry-challenge as well! Shout out to FNG Chicken Junkie for winning the slip&slide competition. And thanks to all those who brought food and bevvies for afterwards. Let’s do it again soon! Yours AYE! ~DTH