Tag: #SOJ

  • Those miles aren’t gonna run themselves

    2 Runnas, hit the track at Swift Creek Middle School for the latest, or should I say earliest edition of The Graveyard Shift. As if 430 wasnt early enough, we had 8 miles of speed work to get in, and we had to get out even earlier at 410.

    Today’s format was as follows

    1 mile warmup about 9-930 pace

    Alternating miles at about 830 and 730 pace (Boberry was hitting 7s!)

    1 mile cooldown

    Always great to catch up with Boberry for a run. And grateful to have someone willing to get up so early to hit those miles on the training plan.

  • New Shoes

    YHC got some new shoes so what better way to break them in than hitting the track at Timberwolf!? 7 HIMs joined me and had a blast!

    Mosey down to the track for a rock solid warmup. Hit the usual hits and made sure we stretched the legs.

    The THING

    Short Run – Long Run – Short Run – Exercise

    Start off with a 100M sprint, followed by 300M jog, followed by 100M sprint, then circle up for group exercise. We did 4 rounds with the exercises being 500 squats, 400 jump squats, 700 side straddle hops, 300 merkins.

    Up to bball court for a Dora – 100 squats, 100 jump squats, 100 SSH, 100 merkins. Runner to the gate and back.

    found a wall and did some We Are Not Worthy while holding position in between. 30 total.

    last, but not least, a final 100M sprint to Tzatzikis car before COT. Hermey saved his best for last and blew away the competition!

    circle up, announcements and prayers. Thanks for helping me break in my new shoes fellas!

  • Great To Be Back

    2 Bad dudes hit the jungle gym at Ecoff Elementary. Pool Boy and Big Rig keeping the pull up and dip session going.

    This session was pretty simple. A few minutes of stretching, followed by about 10 minutes of EMOM Pullups, then 10 minutes of EMOM Dips.

    After missing the last few weeks, it was great to be back out in the gloom with Pool Boy on a Tuesday.

  • Stones for Scooter

    Seven gloom studs packed out some rucks and rocks at Ruckhenge in the latest edition of the DTH Farewell Tour. RC’s long EH finally paid off with bringing out FNG Antonio, a colleague from the DMV world, who’s got a passion for motorcycles – welcome SCOOTER! We also strong-armed out brother SCOBY to swing down from his SCCC stomping grounds and join the ruck fun. PAX speed-rucked through some Bon Air neighborhoods sharing around the added burden of the two 40-pound rock bags that served as Team Weights for the Growruck. Variable reps were also achieved at a few stopping points, some called IC for Scooter’s benefit, and the PAX also enjoyed a nice long elbow plank under weight to review the F3 Mission, 5CP’s, and Credo. Proud of these men pushing through it this morning – never seen a group of brothers so eager for their turn to carry a bag of rocks. Haha. Cofeerama was a joy, and can’t WAIT to get back to Ruckhenge after YHC’s return from the mission field (soooo, June 4th). Probably gonna Q it, you know, cause that’s the MO. Yours AYE! ~DTH

  • Wounded Pigeon

    6 grown-boys ran around the parking lot this morning at Moseley Elementary School. Here’s what went down.

    WARMARAMA – Moseyed to the side of the school. Gave the F3 mission and stretched out. Hermey needed to modify the stretches so the PAX learned a couple new ones.

    COP #1 – The playground

    • (2) PAX members performed (5) pull ups while the remaining PAX shimmied around the perimeter of the playground in the Merkin position. (2) laps and (30) total pullups per Pax member.

    COP #2 – Triple Check

    • Pacer: Ran over the bridge and up the windy trail that leads into the neighborhood.
    • Exercise #1 – Squats
    • Exercise #2 – LBC’s

    COP #3 – Jake’s Latter in the parking lot

    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run back to Start – perform QTY (5) of called exercise.
    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run to Island #2 – perform QTY (5) of called exercise.
    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run back to Start – perform QTY (5) of called exercise.

    Round #1 – Merkins

    Round #2 – Merkins and WW2’s

    Round #3 – WW2’s, Flutter Kicks and SSH

    Round #4 – (1) Burpee

    ANNOUNCEMENTS

    • Keep an eye out for some sweet games/workouts at Timberwolf as the sun starts to come up earlier.

    PRAYERS/WINS

    • PRAYER/WIN – Lots of movement with YHC and YHC’s M’s job. Good news…hopefully.

  • Follow the Dark Gravel Road

    Four exceptionally talented runners showed up this morning to take on the toughest MOT had to offer, a race through Salisbury. 

    The key to success, follow the dark gravel road into Salisbury, Loop around to Oakengate and then head back on Castlebridge until Elmstead. The remainder of the run was a blur as our oxygen-deprived brains were just trying to hold on. Left onto Winterfield and again onto Winterpock. We finished with the Mt Pisgah loop and ended with 5.25 miles. Legend has it that our swift 8:45 pace could have outrun a chubby housecat, but all were sleeping on this beautiful 70&Sunny morning. 

    Namerama, then a COVID-era COT since Heists family has the stomach bug. 

    YHC took us out with prayers for Rosie’s trip to Paris this evening, HIMs who couldn’t make it out this morning, and Sad Clowns who need support from all of us. 

  • Bermuda’s Still Here!

    A trio of SOJ HIM, descended upon Goyne Park for the latest edition of The Bermuda Triangle. It’s been a few weeks since our last beatdown, with illness and weather keeping us from our regular Tuesday workout, but we’re still here and here to stay.

    Broadway led us with a mosey to the lower parking lot then a standard warmarama which included the following exercises in cadence

    SSH
    Ukrainian Soldiers
    Don Quyotes
    Butterfly WW2s
    Merkins

    Next, Pool Boy had us mosey Taco Truck Hill for our first COP

    Bernie up the hill and Crawl Bear down
    Repeat 10x

    We then moseyed to the picnic pavilion for the next COP

    20 Bulgarian Split Squats each leg
    10 Decline Merkins

    Pool Boy then handed off the Q to YHC

    Mosey to the flag where there conveniently were 3 coupons.

    20 Double Clutch Goblet Squats
    Run lap around parking lot
    2 rounds
    20 Curls
    Run lap around parking lot
    3 rounds

    Mosey to the Carousel for the Johnny Cash Carousel
    1 PAX performs 20 reps Ab exercises in the Carousel while another planks on the handle with the other PAX holding their legs
    Changing directions when Ab exercises get to 10
    3 rounds

    Mosey back to the flag for various ab exercises until time

    Names, Numbers, Announcements, and Prayers (COT)

    Good luck to State Farm, he has an interview with his local news station in PA to promote the launch of his new AO and region in Holidaysburg PA.
    Way to go Brother!!

  • Team Work Makes the Boaty Dream Work

    A solid 14-PAX showed up to see what nonsense their departing Doctor had in store, and of course novel oddity awaited them:

    The THANG: 

    WARMERAMA

    • Mosey onto the BBall court and circle up
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    PAY THE TOLL

    • En route to the fields, stop at the bridge for x10 Derkins and x20 Dips

    THE AO FERRY

    • PAX happily discover YHC’s Old Town Canoe awaiting them at the parking lot
    • Two PAX get into canoe, everyone else lifts canoe to waste level and shuffles about 50 yards. Felt very much like a one-arm Farmers Carry with about 30-50 pounds. 
    • Circumnavigate the fields, stopping every 50 yards or so for a COP – Squat Jumps, NoCheat Merkins, DR.W’s, Lunges, Dancing Bears + Crab Cakes, etc

    OVERHEAD TRIAL #1

    • YHC directs PAX to lift canoe with just YHC inside up to shoulder level and carry about 30 yards – worked out just fine, very smooth ride, nobody died.

    THE IDITAROD

    • Line up canoe on the path adjacent to Field #1
    • Three PAX in the canoe, about 6 PAX on the tow ropes, the rest pushing the canoe sides
    • Canoe sled moved at lightning speed 100 yards down the length of the field
    • Rotate positions and repeato another two rounds

    HAPPY PECS

    • Leave Canoe and go collect NTB’s extremely solid retaining wall blocks
    • Circle up on your SIX and complete perfect coupon chest presses IC
    • x2 rounds of 10 IC
    • x2 rounds of 5 IC

    OVERHEAD TRIAL #2

    • Belay was our happy volunteer to ride the canoe at PAX shoulder level all the way back to the cars

    COT:

    • Counterama # 13 (+LIFO DK)
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • DTH Family leaving 3/3 for 3 months medical mission trip in Papua New Guinea – prayers for final preparations and blessed travels – please follow along via Blog: http://hendersonsinmissions.blogspot.com

    NMS:  Final stretch before our 4th return trip to the Western Highlands of PNG. YHC is Q’ing a few other times this week so come on out to join the farewell fun. Blessed to have amazing brothers join me for some wild times in the gloom. Always new muscles discovered hauling a brother’s body weight around. And truly nothing stretches and strengthens us more than carrying our brothers’ weight – may that extend into every aspect of our lives! Yours AYE! ~DTH

    SLED WOLVES AT WORK
    KING BELAY

  • The most boujee bathrooms south of the James or The Credo

    5 intrepid warriors of the gloom started their week off right. 2 opting for the challenge that is Twin Team, repeatedly. 3 chose to follow the F3 credo. They left no man behind, and left no man where they found him. Some discovered that the bathrooms of James River High School are heated. All pax got in right around 4 miles. Great work today! Thanks for rolling with me Doozy! Nice to see and catch up with Johnsonville a bit. Numbers names, announcements. YHC took us out. The centuryish classic round 2 will be the first Friday and Saturday of May, start thinking about teams, it will be mostly running with a little rucking.

  • The 12th man

    It was brisk morning and the pax of 12 started the day off right.

    Warm up – zig zag with short mosey 

    SSH 

    Ukranian soldiers 

    Hillbillies 

    Stretches

    LBCs

    Thing 1: Mosey to hill behind the pool

    10 squats

    bear crawl or up the hill

    10 squats

    run back down 

    10 merkins

    bear crawl up the hill

    10 merkins

    run back down 

    10 Carolina dry docks

    bear crawl

    10 Carolina dry docks

    run back down 

    Thing 2: Indigenous run – 3 squats

    Triple check 

    merkins

    toe taps 

    partner runs around circle

    Thing 3: Indigenous run – 2 burpees

    Dora

    100 fire crackers

    200 plank jacks

    300 LBCs 

    Thing 4: 4 corners – 3 rounds 

    round 1: 10 merkins at each corner

    round 2: 20 WW2s at each corner

    round 3: 30 Alabama prom dates

    Ran out of time for round 4. 

    Circled up and held plank for 60 seconds 

    Announcements:

    There is early planning for a century run in April or May. Starts at 6 PM on Friday night and ends Saturday morning 10 AM. Will have teams. 

    Big Herm and Ponch making the boys proud getting top 10 posters so far for 2025

    SOJ leadership MTG 3/11 at Heist’s residence 

    Keep Meatball in your thoughts as he is recovering from an injury.

    Woodsman took us out in prayer. 

    This was my second Q and it was easier the second time around. The cadence was still off but it got the job done. Privilege to lead you guys. There was grunting and some chatter, so I’ll take it!