Tag: #SOJ

  • The Swift Freak Show

    Two intrepid warriors of the gloom went to set a baseline on the 5k today. At different points in our training journey , both choosing to try and get a little better each day, we hit the Swift Creek Elementary track. Goal was to see where we are at with the running specific training we’ve been doing. One mile warm up, 5k all out, one mile cool down. We were both pleased with our times, hitting PRs with Big Rig just coming off of running the Roanoke Marathon, and YHC running the Century in a week, and then the RiverRock trail half a few weeks after. Great conversation during warm up and cool down. We went beyond conversational pace for the 5k. Shout out to Big Rig for pushing YHC to be better.

  • Rucking

    9 fast-paced walkers with weight in their back emerged from the gloom to enjoy the beautiful morning. YHC felt inspired to take the scenic route so we headed to the reservoir. Up the hill to McGruffs (no McGruff today) and across the street to hit the hills and make our way back.

    Today’s topics were the cost of daycare vs the cost of dance, but can you really put a price on some things? Rudy needs to mow his lawn. How many Amelia burpees did Futon do today. Proper safety protocols when using a saw so you don’t lose a finger.

    lots of good inspiring stuff! Weather is perfect for being outdoors, Rudy has his NFL draft themed workout at Timberwolf tomorrow, come on out!

  • 3 suspects carrying bricks running in circles

    We were on the lookout for the fuzz but I think we scared him off. Nothing suspicious about 3 guys running around the park with bricks in hand. Our usual routine was thrown off. With a brick in hand we completed the following. Ssh, ww3s, Ukrainian soliders, imperial walkers. Slow mosey to the cow pasture. From there 11s with skull crushers and merkins with a mosey to the shed between. After someone had the idea of spelling the ABCs with your feet holding a brick. All the way through breaks as needed. After we did what I the back of the cop car. We sat for a 30 count and regretted our decisions. Finished out with a solid broga session.

  • Officer, it’s 4:59 now. The lights come on at 5am.

    YHC had just pulled into the parking lot at Goyne Park and spotted Pool Boy and Dr Doolittle pulling in. YHC got out and heard over a loudspeaker. “PARK’S CLOSED AFTER DARK” I turned around and saw a police car with the lights flashing at the end of the lot.

    We went over to talk to him and told him we’ve spoken with the park manager and have permission. He said we needed a letter or credentials from someone saying that.Unless you’re using a lighted facility. It was 4:59. I said the lights come on at the basketball court at 5am. Then the lights came on.

    Sooo, Pull-ups and Dips turned into Abs and wall sits.

  • Almost a River Run

    4+ flat miles. Around Weaver, through River Downs North, then to Stone Harbor Drive. Almost made it to the boat ramp, but “ran” out of time.. Out and back.

  • Old Skool (modified)

    3 men, 4 ish miles. Tarrington, Powderham, Twin Team.

  • Pull Ups and Dips For the FNG

    There were 2 PAX out for pull ups and dips at Goyne Park. Justin is an FNG who’s decided to not let his new desk job pack on the pounds.

    Started with some stretching and arm circles. Then a pull up ladder, and a dip ladder. Followed by a few sets of toes to bar. Finish up with max rep Pull-ups and Dips.

    Welcome Justin, who would later be named Dr. Doolittle

  • Busy Morning at the Park

    It was one fine morning in the gloom at Rockwood Park, and YHC wasn’t the only one out enjoying it. Just as I was getting back, from some pull ups, Chaplain and Touchdown were pulling in. Touchdown headed for the basketball court, and Chaplain and I hit the trails. Conversation was plentiful. It’s always good to catch up with Chaplain. Mudslide was getting some laps in as well. Morning Wood once again is full of options.

  • Full Tour of Rockwood

    2 Premature Accelerators, got some easy miles in at Rockwood Park. Boberry had to be at work early, but that didn’t stop him from lacing them up this morning. We hit the paved trails, and also hit some unpaved ones too. Great conversation as always!

  • “Do your best, forget the rest” Tony Horton

    An Easter Saturday Eleven made their way out to Rockwood Park for the latest edition of Rocknroll. It was truly a beautiful morning, and actually really close to 70 and sunny. Here’s what happened according to the Carolina Squatter in the parking lot.

    Mosey to the single basketball court for the standard warmarama

    Suicides
    Walking Lunges to Quarter, Half, 3 Quarter, Full, 1 Burpee at each line then Bernie back.

    Marching Ukrainian Soldiers, Bernie back
    2 Burpees at each line

    Marching Imperial Walkers, Bernie back
    3 Burpees at each line

    Indigenous People’s Run
    3 Merkins then run to the front
    Run to the parking lot on the west side of the snack shack

    Elevens
    1 Double Clutch Stiletto Squats up to 10
    10 Merkins down to 1
    Run in between

    Mosey to the end of the parking lot before the hill.
    Dora
    100 Carolina Dry Docks
    200 Toe Taps
    300 SSH
    Partner does lap around the parking lot

    Merkin Four Corners
    12 Standard Merkins
    12 Wide Merkins
    12 Ranger Merkins
    12 Diamond Merkins

    10 Minutes with Tony

    YHC did his best to do Tony Horton’s Ab Ripper X before the bugs started eating us alive

    25 reps each
    In and Outs
    Bicycles
    Reverse Bicycles
    Scrunchy Frog
    WW2s
    Fifer Scissors
    Hip Rock n Raise (like our Heels to heaven with knees spread)
    Pulse Ups (Legs stay in the air, and lift lower back in the air)
    Oblique LBCs 25 each side
    Mason Twist (American Hammers)

    Left a couple out since the bugs were eating us up.

    Mosey to the snack shack
    Triple check
    Wall sits
    Chair Dips
    Run down the steps then around and back up

    Nancy, and Herme led us back to the flag for 2 minutes of stretching.

    Names, numbers, prayer requests, and announcements. Herme took us out.

    Prayers for Leche and his family. They are going through 2 losses in the family in the last couple weeks.
    Deep Dish is having hip replacement. Prayers for a full recovery.

    Century Classic CSAUP in 2 weeks, check Slack for details.

    Great to see some guys I don’t usually see at Rocknroll.
    I was blessed to lead.
    Happy Easter everyone!