Tag: #SOJ

  • Return of Swoop

    9 HIMS showed up to see if YHC was actually back on the Q sheet. It has been a while and I was excited to bring it back in the right fashion. The colder temperatures may have keep 1 or 2 away this morning under their warm covers but it was 530 and time to roll.

    mosey up satans hill and a quick horseshoe run over to wilson’s cul de sac for some Warmarama ( SSH, Imperial walkers, incline merkins, decline merkins, LBC, Freddies, cherry pickers and dead man hang)…..then mosey back down to the parking lot for the action

    Grabbed 3 sandbags and the rest of the pax grabbed a rock for a rock and sand bag triple check. Followed up with some rock work via Mary and then on to finish it off at the hill

    triple check runner to the top of the hill , second man sand bag going half way up the hill and third member doing called excercise ( plank jacks, lbcs, WWIIs)

    Annoucements / Prayers

    Thanks for the opportunity to lead!

  • Pre B Day Pull-ups

    3 HIM came together at the jungle gym at Ecoff Elementary for the usual Extra Credit Pull Up and Dip training session. There were band assisted pull ups, chin ups, corn cob pull ups, jerkins, dips, among other things. All PAX involved we’re stronger for being there. And they would receive the reward in a Pool Boy Bday Beatdown, that would include 90 Thrusters.

  • Non-Respectable Ruckers

    Nine (the best of the single digit odd numbers) PAX took an extra lap around the Stony Point Shopping Center while the tardy Q got his act together and then set off for a 3.5mi journey around the north end of Larus Park! Dr. Try Hard’s pesky 60lb friend once again joined us for our trek. Too tired to walk itself, Mr. Sandbag was shouldered by many a strong fellow.

    It was a great morning to be with these HIMs once again. At the end of our ruck we shared several announcements about the SOJ chili cookoff and father-daughter dance planned before diving into prayer for Broadway’s recovery from a heart attack, L Woods’ dad recovering post-op, and for Bru’s family finding a nearby home for his mother. It was at this time that the not-yet-respect members of our band were encouraged to get their hearts screened. Their ages may or may not have been inflated, YHC’s memory is fuzzy.

    After COT we continued the discussion in Einstein’s Bagels where we reviewed habit stacking from chapter 5 of Atomic Habits and something about only drinking water for an extended period of time.

  • R.I.P. to the D.L.C

    Wanted to start by paying respect to YHC’s fantasy football team, which was unceremoniously eliminated from the F3 Guillotine League this week. Until next year!

    Now onto the workout at hand……………5 of us gathered at Midlothian Middle School for the latest edition of Miles of Truth. Could not have asked for better running weather! My instructions were incredibly concise. We started out on Mt. Pisgah road and made our way onto Coalfield Road to the YMCA. The route took us down the hill to Midlothian Mines Park. One loop on the trail, then back up the hill to Midlo Tnpk, and back to the school. Heist, Rosie, and YHC added a lap around the track. Bullseye and Singer emerged from the opposite direction. Excellent conversation and a nice smooth pace this morning. Everyone made it back alive.

    Check Slack for all the events coming up. SYITG.

  • Bon Iron- L Woods Time Warp

    This morning 5 HIMs entered the L Woods Time Zone—where a minute late somehow becomes right on time. Strong effort all around, and proof that time really does fly when you’re grinding with good men.

    The Thang:

    Warmarama:
    Side Straddle Hops, Cherry Pickers, Arm Circles, Imperial Walkers, Don Quixotes, LBCs, Alabama Prom Dates, Flutter Kicks.

    COP 1 – Modified Laredo:
    Two laps around the playground track, then 24 Merkins, 24 Squats, 24 Lunges.
    Repeat 4 rounds.

    COP 2 – Dora
    100 Step-Ups
    200 WWII Sit-Ups
    300 Double-Count American Hammers
    Runner travels to the chain-link fence at the end of the baseball field.

    Announcements:
    Coffeeteria launching at Bon Iron.
    Zombie Run – October 25.

    Prayer Requests:
    L Woods’ dad recovering from lung surgery.

  • Carries and Coffee

    It was an exciting day at Twin Team Lounge! 11 men arrived to a new flag location and fully functioning coffee stand. Here is a brief summary for your viewing pleasure:

    Mosey to back of BWES for warmup: No counting or cadence – just move across the bus loop. Ukranian Soldiers, Forward Straddle Hops, Hillbillies, Knee Pulls, Karoake, Bernie Sanders, Mummy Kicks, Raise the Roofs. I might have missed a couple.

    Exercise One: 4 Corners, Wall Work Edition. We used the school as our square: 10 Chicken Peckers, 20 Donkey Kicks, 30 Wall World II Sit ups, 40 Hoe Downs. Take it back with 10 Dirty Hookups, 20 Wall Slaps, 30 WallAbama Prom Dates, 40 Bruce Lee Punches. Mosey back to the bus loop.

    Exercise Two: Grow Ruck Carries
    4 man teams: One person is lifted up with their feet on someone’s shoulders. 2 carriers grab the arms and support the back. Walk to the end of the road. Best way I can describe it! We did several rounds with people rotating in and out.

    Mosey to the playground for Exercise Three: Grip Strength Challenge.
    Everyone hangs on the pull up bars until a winner is declared. Doozy won easily and looked like he could keep hanging if needed.

    to the basketball court for Exercise Four: Assorted exercised picked by the PAX. WWII sit ups, Pickle Pounders, LBC’s, Freddy Mercuries, and a few others. Back to the Flag for Numbers, Names, Announcements, etc.

    YHC took us out.

    Final Thoughts: Strong work by the PAX this morning. Enjoyed honoring the grow ruckers with a little blast from the past. Apparently Doozy is the fastest and strongest man at Twin Team. Coffee afterwards was excellent courtesy of Last Call. The rumor is that he may bring homemade baked goods in the future. This workout was Lounge Approved!

    SYITG

  • Back on Track

    Fresh off GTE #59, L Woods took the Q and challenged the PAX to reflect on one question before the beatdown began:
    “What’s one thing you need to get back on track in your life?”

    We then proceeded to work the track for the entirety of the post.

    Warm-a-Rama

    • Side Straddle Hops
    • Imperial Walkers
    • Don Quixotes
    • LBCs
    • Alabama Prom Dates
    • Freddie Mercuries

    The Thang

    1. Indian Run 11s
    Cones marked each quarter of the track. Start with 1 burpee and 10 butterfly sit-ups, increasing reps with each lap.

    2. Four Corners — Round 1 (on track)

    • Cone 1 – 10 Merkins
    • Cone 2 – 20 Jump Squats
    • Cone 3 – 30 Side Straddle Hops
    • Cone 4 – 40-count Mountain Climbers

    Four Corners — Round 2 ( on track)

    • Cone 1 – 10 Pickle Pounders
    • Cone 2 – 20 LBCs
    • Cone 3 – 30 American Hammers
    • Cone 4 – 40 WWII Sit-ups

    3. Quarter Grinder

    • Cone 1 – Bear Crawl
    • Cone 2 – Lunge Walk
    • Cone 3 – Broad Jump
    • Cone 4 – Sprint
      (2 rounds total)

    Mosey Back to the Flag
    Closed with a Circle of Pain, each man calling out and leading his favorite push-up variation to finish the morning strong.

    Announcements: New AO- Bon Air- be there Saturday!, Zombie Run October 25 Smoketree, SOS chili Cook-off mid-late November, Father-Daughter Dance December 6

    Prayer Requests: Each PAX shared one item in their life they needed to get back on track.

  • RunTrey Off the books 5 miler

    3 HIM met at the Alamo to go for a little before sunrise jog around the treyborhood. 4th HIM upon fart sacking met the cohort mid way through the endeavor. He was dressed in all white and appeared out of the morning mist. It was like Gandalf the white in lord of the rings. Quite the sight. The PAX pressed on completing 5 miles. The Q might have gone over the standard 45 minute time limit, but as his wife tells him it’s always better to last a little longer than required than not long enough. Overall great run. More Runtreys to be had in the future. COT and prayers for anyone dealing with loss/ grief, and swoops son’s broken leg.

  • Pull Ups are Back!

    4 Over Achievers joined up at the jungle gym at Ecoff Elementary for the first Extra Credit session in several weeks. But Pull Ups are back and here to stay. There were some pull ups, pull up negatives, some jerkins, some dips, and some incline merkins. But a good time was had.

  • Failure to Not Launch

    Knew I might be solo today so I opted to run from the house at 5:20 down to the AO. Couple swings through the parking lot around 5:30. No one showed, continued to run through the Tarrington hood back over Robious to Twin Team and home. 4 miles as usual.

    Minimal mumble chatter. Nice morning for a run.

    -Singer