Tag: #SOJ

  • Who’s a star?!  I’M A STAR!!! 

    A swarthy 8 gloomstuds assembled on the misty fields of Bon Iron, including a downrange champ from Ohio named Pinetree, and here is the beastmode superpump we endured… ahem, enjoyed!

    The THANG: 

    WARMERAMA: 

    • Mosey lap and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    BUILD-A-BURPEE BEAST:

    • x6 Beast rounds, stopping at each of the six stops for x6 reps, but each round ADDING to prior reps
    • Round 1: x6 Squats
    • Round 2: x6 Squats + x6 Merkins 
    • Round 3: x6 Squats + x6 Merkins + x6 Plank Jacks
    • Round 4: x6 Squats + x6 Merkins + x6 Plank Jacks + x6 Groiners
    • Round 5: x6 Squats + x6 Merkins + x6 Plank Jacks + x6 Groiners + x6 Star Jumps
    • Grand Finale Round 6: just a beautifully simple x6 Man Maker Burpee (8-count w merkin and plank jack in plank) at each line

    QUARTER POUNDER:

    • Mosey to 25yd, x25 WWII’s, bernie back
    • Mosey to 50yd, x50 Humpers, bernie back
    • Mosey to 75yd, x75 LBC’s, bernie back
    • Mosey to 100yd, x100 SSH’s, bernie back

    4 MINS OF MARY:

    • Painfully slow Boat/Canoe
    • Alabama Prom Dates IC
    • Flutters IC

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  It’s been too long since YHC has enjoyed a build-a-beast. Banter was strong after everyone was repeatedly shouting “I’m a Star!” with the 5th Beast round. PAX looked super strong and finished the cumulative beast with plenty of time left, so we used the field markers for a classic quarter pounder to stretch our legs a bit. Enjoyed meeting Pinetree from F3 Canal Fulton (Ohio), here for his son’s soccer tournament. The Bon Iron PAX is getting bigger and stronger. Way to push fellas! Also really enjoyed our coffeerama after – appreciate you Machinhead!!! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • Wednesday Funday

    Three usual suspects departed from Midlo Middle, opted for Salisbury out and around.

    YHC has some Qdoba gastro issues at the furthest point from the beginning. My compadres saved the day with a mirage in the oasis, a shiny porto tucked away at the next driveway. TMI I know, but it was a lifesaver.

    Draper and Bullseye laid witness to the SpaceX departure racing across the sky. Or was it Iran? We’ll never know.

    -Singer

  • Burpee Circle

    Spring has sprung and YHC had some extra pep in his step this fine morning. 5:30, let’s go! Up the hill and to Heist’s house for a Karen-approved warmup. Videos of monkey humpers may or may not exist…

    Over to Ohio State’s regional footprint for a pyramid. 10 squats, 10 monkey jumpers, 10 firecrackers, 10 merkins, 10 freddy mercurys. Made our way to next intersection and did the pyramid in reverse order.

    Indian run BTTF

    Burpee Circle of Death

    You know it’s good when the burpees aren’t the worst part of the workout. 1 person enter the circle, hops to each of the 8 points and does a burpee. The rest of the PAX performs a called exercise with a block while admiring/critiquing each persons burpee form.

    Once done, grab a sandbag and run to top of hill and back, next person enters the circle. Did this until we reached time.

    Great work everyone! Best Butt award goes to Futon who swayed the voters with a little crack and cheek action this morning.

    Nancy 5k 4/11 details on slack one of these days…

  • Low Hanging Pearls

    • 0420 – Our Q Rodeo Clown out sick
    • Machinehead Virgin Rucker coming in hot at *0500* swings on the spare ruck
    • The other virgin ruckers are YHC’s brand spankin new F3 Ruck boots, currently 50% off for those interested
    • YHC has a former favorite route in mind
    • Mumble chatter strong and the pace quick as we pass Huguenot Road
    • Regaling Florida Keys escapades
    • Into the hood and circle up to remind PAX (Machinehead) that hyena level laughter might garner unwanted neighborly firearm practice as we skirt the dead-end culdesac into the Bon Air woods
    • Damp ground, glowing deer eyes, creek hopping, down hill, cross trail, and up again to the railroad tracks
    • New ruck boots fairing quite well
    • EH Machinehead to join the growing number (SEVEN!) of NOS HIM’s registered for GrowRuck in September
    • The long McRae climb, including a brief shuffle run
    • Is sex even worth it if she isn’t enjoying it?!
    • BTTF at 0600 on the nose
    • “How did I even get it in there?!” – YHC produced a USMC K-Bar to cut away Machinehead’s borrowed knotted ruck waste belt – I’ll fix that later
    • COT Counterama #5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – specially thinking of Dealer’s dad Stephen with early forces retirement decisions, and Bromance’s FIL Jeff with recent blindness challenges
    • Einstein actually staffed and open
    • EPITAPH discussion – Integrity, Character, Jesus, Leave Right, Legacy
    • Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK (w dinner at GALLEY)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

    https://event.freedom-ops.fit/gte-74

  • Red Flag day

    Circa 2001, ole Heist and Handshake were wrestling buddies at JRHS *a blue ribbon school of excellence.* Back then, coach would have a “red flag day” which was basically a slaughter start, followed by all out intensity. Today was a red flag day at the Alamo.

    Fourteen dudes joined me on this brisk morning. Began with a curve ball mosey, to parking lot and guys started to circle up for typical warm-up…not so fast. Straight to the hill behind the pool.

    Part 1 – Hill 11s (Squat and Merkins). Start with 1 squat and 10 Merkins. No time to catch breath…off to bottom of the Alamo’s love hill at very bottom of EndStone Trail.

    Part 2 – All the way to the bottom guys….groups of two for typical love hill with a twist (bear craw, lunges, broad jump burpees). Twist —> Runner has to do a burpee for every mailbox when running to relieve partner.

    Part 3: Mosey to Rudy’s playground. Triple check — stepups, chin-ups , runner to HOA violation snowman and back.

    Part 4: A few rounds of wall sits (1 minute), followed by a few sets of donkey kicks.

    BTTF for about a minute of stretching.

    Welcome to Hermey’s son Liam aka “Mr Miyagi”

    What’s coming up:
    1) Two-year Q for Crabgrass at Alamo next week.
    2) Grow-ruck for the guys NOS in September. Way to go!
    3) Alamo year-3 anniversary coming up March 30th. Can we squeeze out and FNG or three?

    Prayers:

    1. Guys on IR (Cookie)
    2. Prayers for our healthy children (and that they stay healthy) and that we remember each day how blessed we are to have our children bouncing around (even early in the morning).
    3. Prayers for Wildcat. He has some very important cancer scans next week (11th I believe), which dictate the course of his treatment. No matter what – God is good.

    Way to go guys for pushing it a bit with me this morning. Good stuff.

  • Boom clap

    7 men, 7 bells. Incessant ringing.

    Mosey to the roundabout for a warmarama. SSHs, DQs, helicopters, mirkins, plank jacks, LBCs, Rosalita whips, etc.

    Mosey to the double stair case for a some overhead press per stair, descending squats per stair. Jump squats up the stairs, squat down the stairs.

    Some wall work, hoedowns with the kettle bells. Then balls to the wall Bombs over Baghdad. Sprint to the other end of the soccer field.

    Chest presses oyo followed by WW3s: feet up the hill, inverted WW2s with a kettle bell. Boom clap with 40 squat thrusters.

    Since we’re suckers for pain, sprint back to clockwork hill for some lunge walks up. Muhammad Alis with the bell against the wall. Lunge down. 40 American Hammers. Walk back up the hill. Bernie down.

    Mosey to the loop for some kettle bell swings. Mosey up to the main roundabout for some more kettlebell swings. Like a bullet with butterfly wings.

    Mosey back to the flag for some parking lot bear crawls with the bell, then cradle crab walks. Then ran it back again. Back to the flag for some burpees.

    The most beautiful sunrise. COT.

  • Do you have the mobile ID?

    YHC wanted to double dip this morning and get a pre Purple Rain warm up so I snagged the Q late last night. Wasn’t sure anyone else would show up but was pleasantly surprised. 3 HIMS rucked the walking path at Rockwood. Nothing fancy, just grinding out 2.88 miles in just over 52 minutes before the morning light. There was some chatter about Grow Ruck, mobile ID versus global entry versus TSA pre check, and life stuff.

    It was high 30s but felt much warmer. A great start to the day!

  • Ye Old Out-N-Back

    Three joined, one stayed for a solo bootcamp, the other two ran.

    Out and back – 2 miles out Coalfield and back.

    It was the best of times, it was the worst of times. Just kidding, it was a good run.

    -Singer

  • The FitnessGram™ Pacer Test 

    Midlothian’s two most handsome HIMs came out to Timberwolf on this beautiful morning to start the day on the right foot. Following a brief mosey and some warm up stretching and calisthenics, the fellas took on the Fitnessgram PACER Test. What is the Fitnessgram PACER you ask? Well, on its own terms:

    The FitnessGram™ Pacer Test is a multistage aerobic capacity test that progressively gets more difficult as it continues. . . . The running speed starts slowly, but gets faster each minute after you hear this signal. [beep] A single lap should be completed each time you hear this sound. [ding] Remember to run in a straight line, and run as long as possible.

    In layman’s terms: running sideline to sideline laps on the basketball court in progressively shorter intervals. Fail to complete the lap and you’re out.

    Our PACER had a twist: each man owed 100 merkins, WWIIs, and squats but could subtract their PACER laps from those totals (e.g. do 20 laps, only do 80 merkins, etc.).

    Following the first round of PACER and workouts, we decided to run it again for round 2 and glory.

    Finished with a slow mosey back to the parking lot, ended with COT. Took us out in prayer.

    Ponch is the undisputed PACER king, completing 70 and 72 laps respectively to my 60 and 54. Overall a great workout and a honor to lead.

  • Make Einstein’s Great Again

    A magnificent seven stomped through the damp trails of Larus park and up into the northern neighborhoods for nearly a 3.5mile loop. Packs weighed in anywhere between 30-50lbs.

    YHC posed the following two questions to the PAX for our ruck and coffeerama:

    1. What trait from your family’s past are you determined to stop?
    2. What positive habit or trait are you determined to start and pass on to your kids?

    The PAX brought it with their answers. YHC has definitely noticed deeper levels of sharing and support with one another since the AO started, for which I am very grateful.

    YHC was also very pleased to see that Einstein Bagel has embraced the MEGA movement and is committed to once again opening on time. Next step, have bagels made on time.

    Announcements:

    1. March 7th – Service opportunity and OTB ruck. Contact L Woods or DTH for details.
    2. GROWRUCK Blue Ridge – September – Early bird pricing ends 2/28.
    3. YHC took us out, grateful that we have a community where men of all backgrounds can belong and be known.