Tag: #SOJ

  • Bermuda Triangle: Where Miles Go Missing

    Big Rig and Broadway started things off with 2 miles in the minimalist shoes. After about 10 minutes of post-run fellowship, Broadway knocked out his 2 miles and peeled off early, wisely calling it a day.

    Shooter McGavin then joined Big Rig for the second half.

    Warm-up / Movement:

    – 1.8 miles easy running

    – 100 ft walking lunges

    – 10 yd marching Ukrainian Soldiers

    – 50 yd karaoke + 50 yd back

    – 25 yd broad jumps

    – Walk 25 yd

    – Easy run to the playground

    Strength:

    – 5–6 sets elevated full-body dips

    – 5–6 sets of 3 pull-ups

    – Squats

    – Bent-knee calf raises

    – RDLs

    – Nancy Kerrigans

    Wrapped up with a total of just under 4.5 miles and a solid 12–15 minutes of strength work.

    Mumblechatter:

    Broadway got his 2 miles in and wisely called it there, preserving the rest of his day.

    Shooter McGavin stepped in for the second half, proving once again that at the Bermuda Triangle, you don’t necessarily need a plan—you just need someone willing to keep moving.Good work, fellas.

    Good work, fellas.

  • B Sides

    11 strong at the latest gathering of Rock N Roll. It was a muggy morning, but the PAX powered through! Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Up: SSH’s, Jazzercise, Copperhead Squats, Neck Curls, No Cheat Alabama Prom Dates, Freddy Mercuries, HR Merkins, Knee Pulls, Karoake, Lunge Walk, Mario Jumps, Broad Jumps, Side Lunges, Mummy Kicks.

    Mosey to the parking lot for Exercise One: Super 11’s
    WWII sit-ups, Merkins, with escalating burpees after reach round.

    to the Wall for Exercise Two: Triple Check – Donkey Kicks, Jump Squats, runner goes down the stairs and Bernie’s up the hill.

    Exercise Three: Challenge – 300 LBC’s. Stop when the first man hits 300 (Mudslide).

    Mosey to the Nature Center for Exercise 4: Man Harmers
    Start with 10 SSH’s, forward straddle hop across parking lot, 20 SSH’s, repeat until you get to 80.

    Cross the street for Exercise Five: Hump Circuit: 50 Monkey Love Makers, 100 Alabama Prom Dates, 100 Monkey Humpers, 50 Pickle Pounders. Run to the bleachers and back between each set.

    Exercise 6: Back to the Flag with an Indigenous People’s Run.

    Circled up from some variable ab exercises until time is called.

    COT and YHC took us out

    Excellent effort by all this morning! Mudslide was crushing the Super 11’s. Melville was not messing around with the indigenous people’s run. Nancy Lopez showed some veteran savvy. Overall, a good time was had by all. Thanks for letting me lead!

  • Diwai Bilong Monin

    Sixpela man husat gat planti strong long bel, dispela line long F3 em i bin walkabout long we morning nau, na one one man em i bin karim bikpela bilum olgeta time ol walkabout. Dispela man husat writim dispela stori, em i bin walkabout wantaim brata Chaplain na toktok planti lo olgeta kain samting, tasol tupela tok planti moa lo samting bilong taim em i bin missionary lo Kudjip Haus Sik long Papua New Guinea. Nau brata Chaplain em i gat planti bel heavi lo olgeta manmeri bilong PNG. Man Husat Ritim Dispela Stori, ~Dokta Ted

    Announcements (SEE SLACK!)

    • Summer Tour ONGOING
    • 8/21 – Satan’s Hill HOT ONES challenge
    • 8/27 – Heisenberg VQ
    • 8/28 – 6p Family Pool Party at Snuff’s
    • 9/7 – Labor Day Convergence
    • 9/11 – Alamo Night Ruck
    • SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)
    • Monthly: Breaking Bread, Bridge

  • Blocks, blokes, and burpees. OH – and a hill.

    Got back to some basics today with 10 of F3s finest led by me El Heisto.

    Warmup – jog to stop sign and back for a little bit of this and that.

    Grab blocks all reps done as follows with a slow 1 2 3 count down and slow 1 2 3 count up. 10 reps done.

    Set 1: Squats. Run up hill. 1 burpee. Back down to lot.

    Set 2: Lunges (each leg). Run up hill. 2 burpees. Back down to lot.

    Set 3: Good mornings. Run up hill. 3 burpees. Back down to lot.

    Set 4: Farmer’s carry up the hill with block. 4 burpees. Back down to lot.

    Set 5: V ups with block. Run up hill. 5 burpees. Back down to lot.

    Set 6: Block pull throughs. Run to stop sign. 4 burpees. Back to lot.

    Set 7: Block rows (each side). Run to stop sign. 3 burpees. Back to lot.

    Set 8: Block push press, followed by 5 slow tempo merkins. Run to stop sign. 2 burpees. Back to lot.

    Set 9: Block curls. Run to stop sign. 1 burpees. Back to lot.

    Set 10: Skull crushers (done).

    Announcements:

    1. Wing challenge NM Clubhouse – 8/25 (5 to 8 pm): https://www.signupgenius.com/go/10C0A48A4AF2CA0FCCE9-64999195-f3hotones#/
    2. Labor Day convergence hosted by SOS?
    3. 9/11 ruck (details pending) something like 8 to 12 at night.

    No spoken prayers today.

    Thanks to Futon for the Coffeeteria sponsor!

  • ABBSOLUTION

    A lucky 13 gloom warriors accepted the invitation to crush their core with a million high speed reps all while holding the Frog’s well-lubed rings. Here’s the rundown:

    The THANG: 

    WARMERAMA: 

    • Gym Rock tunes turned UP! 
    • Each PAX collects two 5# rings from Senior Frog and circle up
    • PAX instructed to keep rings in hand for the entirety of the 45 minute beatdown, otherwise modify as needed
    • DQ’s IC while we wait for Blank Space
    • Overhead clap while lunge walking further down the lot to circle up again
    • Variable Warm-up Reps IC while holding rings

    COP #1:

    • Mosey over to the bus loop for a DORA
    • x100 Heels to Heaven w rings overhead
    • x200 American Hammers
    • x300 LBC’s w rings on chest
    • Timer runs the loop holding rings

    x5 Penalty Burpees awarded to the entire PAX for rings noted to be set down during the Dora

    COP #2: 

    • Mosey to the ECHO CHAMBER
    • PAX people chair for the SIX
    • Hoedowns IC
    • Inverted Donkey Kicks IC
    • Donkey Kicks IC
    • Mohammed Ali’s IC

    COP #3:

    • Mosey to the amphitheater for a DORA
    • x100 Scrunchy Frogs
    • x100 WWI’s
    • x200 Oblique LBC’s (x100 ea side)
    • Timer Box Jumps big amphitheater steps and then back down small stairs

    Mosey BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – Gratefulness Theme
    • Pull-up Challenge! (Currently at 22)

    NMS:  Solid PAX for an exhaustive sweatfest in classic DTH style, but this time with the added pleasure of Senor Frog’s five pound rings, which the PAX noted to be suspiciously lubicated. Probably sloppy seconds from those taint-loving WestHo PAX. Regardless, carrying them for a 45 minute beatdown proved a steady burn for the shoulders. Not much mumble chatter this morning between the rockin tunes and PAX just needing to breath, but the extended coffeerama afterwards was fantastic. We solidified the date for Snuff hosting a 2nd F and Dealer has committed to leading a prolonged river trail ruck as well. We’re getting closer to GTE-74!!! Appreciate you guys permitting me the honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour ONGOING
    • 8/21 – Satan’s Hill HOT ONES challenge
    • 8/27 – Heisenberg VQ
    • 8/28 – 6p Family Pool Party at Snuff’s
    • 9/7 – Labor Day Convergence
    • 9/11 – Alamo Night Ruck
    • SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)
    • Monthly: Breaking Bread, Bridge

  • Yahweh Approved

    An intrepid band of nine SOJ stud ruckers chose the hard way this morning, no – not with coupon carries, but by following their fearless leader into the unknown with only Google Maps and Yahweh as their guides. The PAX launched immediately into uncharted territory skirting behind nearby apartments and crashing through woods onto Huguenot to avoid wading through a retention pond. Then we briefly paid our respects to Yahweh at the Jewish temple and ducked back into the woods alongside the pond via the “Or Ami Origami Lake Path” which was new to all of us and surprisingly clear. YHC kept a brisk pace and the PAX then had a little road-time moving back around the Trader Joe’s shopping center, stopping periodically to complete squats for the SIX. Next up – invasion of the Stony Point apartments, and break through the other side into uncharted parts of Larus park. The PAX briefly encountered nice clear trails but the Q was determined to remain off-road, traversing muddy gullies, climbing steep woods hills, and navigating countless fallen trees. The rain was a nice distraction, interval stops to do squats for the SIX kept the quads lit, and no injuries were incurred. All PAX expressed appreciation for the hard way this morning and we had a fantastic coffeerama and spiritual discussion at Einstein’s afterward. Always a pleasure gentlemen! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • Full Moon/Sun Run

    This morning greeted MOT with an orange-ish full moon at the beginning only to be eclipsed (see what I did there) by an large, orange sun at the end. Great day for a stop on the tour.

    Routes – into Salisbury, 4s went Castle Bridge to Elmstead, 5s went Oakengate. Back around Winterfield and Westfield back to school. Lap around school.

    YHC heard MOT was selected as the stop on the tour this week and felt we should at least have a Q and a route. The regulars were greeted by Gumbo as the sole tourist this day. The pax met up on on Westfield and finished the run together.

    Homegrown half (10K or 5K) Saturday at 6:00 (or perhaps 7:00 for the 5K). Robious Landing Park.

    Singer

  • RuckTrey

    5 of SOJ’s finest men gathered this morning for a predawn ruck through the Treyborhood. 2.7ish miles covered at a comfortable pace and even better conversation ranging from celebrations of the moon, trademark law, crimes, and the constitution of various elected leaders.

    ‘Twas a great morning with great men. Join us next Wednesday at the stop sign.

  • We Celebrate Futon No More

    What else to do when there is thunder and lightning at 5am? Oh yeah, walk a metal Ghost Flag to The Alamo. What a morning, what a morning. The PAX rolled in to discover the Ghost Flag and YHCs 400th post. Sorry Futon, no July celebrations for you.

    Why not stick with a 400 themed beatdown.

    Light job and back for the warm-a-rama. SSH, cherry pickers, flutter kicks, Imperial squat walkers. Lets go!!

    400 meter run.

    PAX accumulation of 400 reps. Sound off in 10s.

    Merkins, run 400 meters

    Coupon curls, run 400 meters with said coupon

    WW2, run 400 meters

    Coupon squats, NO SH*TTY reps, run 400 meters with said coupon

    Heels to Heaven, run 400 meters

    Plank jacks with a 30 second hold after each 100 count. Hold for last 30 seconds.

    TIME!

    Numbers, names, announcements, COT

    Always an honor to lead you gents!! Thank you for being there for my 400th! Time to hit 500.

  • How many more Mudslide?

    This is probably the most in a month I have led in ages. With my new work schedule, I can only do them later in the week unless a holiday falls where I get an extra day off. With tomorrow’s Muddy Dash plus next week it will be a good month. That said, 10 came out this morning for the final July beatdown from yours truly. The gear came out today, hard work plus body imprints where you can draw our outline Here we go….

    A short run to the strip sign and back with a very short warm up(SSHs, Dead Man Hangs, Imperial Walkers Anna a couple of wives). Then to the main event… The idea was that a potential 15 but with 10, tweak things

    –Battleropes, Jerkins, run.up to first house on left and back

    –Mike Tyson w/ pull thrus, Side Wall Bal, tosses, run

    –Sledgehammer, 4 count mountain climbers w/ plank jack, run

    –Tire slams, Banded squats, ru

    –KB swings, Over the shoulder sandbag, run

    Everyone first time thru did each spot, next rounds find something you like run to the stop sign. There was a thing where if you did not run, 100 jump ropes. The idea be quick run is the recovery back again. With about 6-8 minutes left, broga to close things. Numbers, names announcements and prayer led by YHC to close the morning.

    Those at Muddy Dash tomorrow see you there, Enjoy the weekend