Tag: #SOJ

  • Timberwolf Mini-Convergence

    Today was one of those days where it was cool to see a few workouts come together. 15 HIMs came out today to compete in one of 3 events:
    1) Traditional Boot Camp Beatdown led by Big Herm
    2) Unconventional Ruck Boot Camp led by Crabgrass
    3) A Graveyard-esque 70 minute run led by Swoop

    Pick your poison!

    The Ruck PAX had to wait on YHC as his “show up at the last second” skills aren’t as polished as Tzatziki’s. Rucks on, down to the track we go. First surprise for those expecting a “ruck” was the 1-mile ruck shuffle. Warby and Boberry set the pace and the rest of us chased the hare.

    2 minutes AMRAP – With ruck on, select either hand release merkins or squats (with a little hitch at the bottom for some extra hot sauce).

    One lap around the track suitcase carrying your ruck.

    2 minute AMRAP – Squats (as mentioned above)

    15 minute traditional ruck around the track before heading BTTF to meet up with rest of the PAX.

    During all of this, Swoop and Heist were orbiting us like two of Elon’s satellites, sprinkling words of encouragement as they passed by. Word on the street is they did 70 minutes of running – awesome job!

    Big Herm will post on bootcamp

    Announcements and Prayers and back to our warm cars.

  • I Feel Like a Turtle

    A half-dozen HIMs trekked 3 miles through the icy Bon Air streets this morning as YHC had the pleasure of leading another Ruckhenge expedition. At 0500 we headed southbound on McRae and looped around the back of Bon Air elementary on the new(ish) paved trail before making our way over to the Bon Air Baptist parking lot. Once in the parking lot we snaked our way through each parking row, stopping at each end for ascending reps of weighted get-ups. After 8 rounds of get-ups we felt like 36 reps of acting like turtles and recovering from our backs to our feet we headed for home and the warmth of Einstein bagel for coffeerama and QSource discussion on Contentment (3.11) and Courage (3.12).

  • Leg Day

    7 HIMs came out for some leg work at the Green Mile today. Conditions were perfect for a beatdown. According to the black ice, this is what went down.

    YHC led the PAX around the parking lot and to the bus loop for warmarama. Goal was to get the blood flowing to the legs.

    Mosey to back of school, found a brick wall and lined up. Donkey Kicks & hold, into We Are Not Worthy & hold. Sets went 5 > 10 > 15 > 10 > 5.

    Mosey to side of school for a Dora. Runner to the streetlight up the hill and back. 100 Firecrackers, 150 Side Lunges, 200 Squats. Ended with an extra 20 firecrackers to keep the Pax happy and warm.

    Ran to entrance for 20 No Surrenders.

    BTTF for Triple Check. Runner carried 40b sandbag, lunges to the median, run back. Other Pax members did Heels to Heaven and Goblet Squats with cinder block.

    TIME! Right at 45 minutes as if YHC planned it that way…

    Prayers – Chipper’s daughter and her recovery, wild fires in CA.

    Announcements – Frozen Triangle 2/8. SOJ Takeover

  • Watch out for that ice

    6 HIMs came out for our Tuesday ruck ready to hit the (safe from ice) pavement. According to the boots, they were made for walking, and this is what they did.

    Met at Rudy’s house and cheered him on as he emerged from the gloom. YHC jumped right in discussion about the Star on Ice and his latest Fail Army submission.

    The Notre Dame guy and the Ohio State guy had a very civil conversation about the upcoming game – Midwest kindness at its finest I suppose.

    we flew through RounTrey like The Freeze at Braves games, with Fandango pointing out every ice hazard in the neighborhood.

    Calories were burned, football was discussed, and the tip of the day is watch Shrinking on Apple TV and Tires on Netflix.

  • Modified MABA Tabata

    3 HIM with coupons ready for an almost mosey free workout came together in the parking lot of the Bermuda Triangle for a Tabata workout with Thrusters instead of Burpees for MABA.

    YHC asked Tiger King yesterday if he was a hard commit for this morning’s workout and he stated his concern for slipping on ice. Turned out YHC was planning on very limited running after rolling his ankle on Sunday, so it all worked out.

    530 rolled in and we did our first 10 Thrusters, followed by a brief warmarama.
    SSH, Imperial Walkers, Don Quyotes, Helicopters, Nancy Kerrigan’s.

    The Thang

    10 Thrusters every 5 minutes  10 sets, 100 Thrusters(credit to DTH for the EMOM idea for MABA)

    4 sets of 20 Oblique Lifts (2 each side)
    20 Cindy Swings

    Ab Ring of Fire
    20 WW2s
    20 Pulse Ups
    20V Ups

    30 Curls

    Short mosey to the picnic pavilion and back.

    YHC gently set down his Cindy at the end of a set of Thrusters and it literally crumbled into 6 pieces, at this point we had to do triple checks, since we only had 2 cindies for the 3 of us.

    Triple Check 1

    Curls, Skull Crushers,  20 merkins,  only 1 round

    Ab Ring of Fire 2

    Penguins, APB, Oblique V Ups

    Triple Check 2

    Calf Raises normal stance x25, 2nd Round Pigeon toed, 3rd Round Duck footed
    Imperial Walkers
    Hold Plank

    End with COT

    YHC doesn’t have too much experience leading a workout without any running, but it wasn’t necessary to get the heart pumping!  Great push by the PAX!

    Frozen Triangle Super Bowl Saturday February 8th!

    Broadway took us out.

  • Tiger King in Beast Mode

    2 Pull Up Warriors ventured out to the Frozen Tundra of The Jungle Gym at Ecoff Elementary for another chilly version of the Pull Up and Dip training session.

    After a brief warmarama Tiger King and myself started off with a pull up pyramid, then some Hollow Rocks.

    Then over to the Dip bars where Tiger King gave the idea of putting a little extra forward lean on those dips. About 5 sets of 7-10

    Back over for some band assisted pull ups max reps.
    Then Tiger King, decided to throw in some narrow grip Jerkins. 3 sets.

    Finish off with a set of dips, pull ups, and narrow grip Jerkins.

    YHC was leading from the back this morning, as Tiger King has clearly gotten out of reach on the pull up bars. Look for a Q from Tiger King soon!

  • Is that Cookie????

    10 HIMs found their way to the Alamo this morning for a late Q grab by YHC.

    Light mosey down to the new section with a indigenous people run back to the flag. Waiting for us was a masked individual. First stretch needed to be DMH to ensure the masked F3er was in fact Cookie……. The moans indicated it was. After a series of stretches and such, the PAX wandered down the frozen path to the tunnel. During the stops we kept loosing Wildcat, oh wait, he was just doing burpees.

    Dora was up. Timer ran to the far end of the tunnel with a burpee before heading back. The exercises were as followed. 100 V ups, 200 double count mountain climbers, 300 double count flutters. With the hysterical (but glad hes ok) image of Fandango slipping down his icy stairs, the PAX walked up the frozen path to the back of the pool.

    11’s we next up with Carolina Dry Docks and jump squats at the top of the hill. PAX was relieved YHC did not call for a bear crawl up the hill. Oh but wait.

    To the tennis courts for The Cycle. Starting at one corner of the court, bear craw to “1st” base, 3 burpees, walk back to home. Bear crawl through first base to 2nd base, 6 burpees, walk back to home. Bear crawl through 1st and 2nd to 3rd base, 9 burpees, walk back to home. Lunged around the diamond back to home. With 63 burpees to his tally, the PAX did 7 more to make it an even 70 for the Wildcat.

    With the remaining 30 second was an elbow plank. Time called. YHC Tarantinoed the mission statement, Wins, PR, announcements, COT.

    Win- Wildcat with a clean scan! You are a pilar for us!

    Frozen Triangle chatter. The what, the when and signup support sheet.

    Always an honor to lead you gents!!!

  • No longer a snow workout virgin

    This is very accurate….I have never done am outdoor snow workout till today(I have been missing something wait I fell into the “it’s too cold or no one will come out etc). Ever since I started F3, my workout philosophy have flipped they the people I used to train with could not even come close). Fact I want to go to Virginia Beach do that workout on the beach Mount Trashmore spots that I would not mind being a part of a travel group. Today, 8 came out after the latest snow to see what does Mudslide offer in this weather. LFGO!!!

    Warmaramma(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Gate Crashers, Merkins, plus 5 burpees). To the baseline for a quick run down and back(Boberry with a burst there). Then we took off time to venture out see what insanity the group and I create. First stop… The mini hill near the back area of the trails and where the logs are. A little Rocky IV runs up the hill then burpees(1st round 10 regular, 2nd 5 8 count(burpee with a plank jack), 3rd 5 Navy Seals(there’s also an Army Ranger one I will bring out this year anticipate more burpees a fair amount with my Qs.

    Next…a staple of my workouts(DORA). 100 SSHS, 200 squats, 300 toe taps. The run I had to change up due to the conditions but Rubble crossed from one corner to the next so after my first one, I went corner to corner. All the footprints you see and you see mine the big ones that look like a bear came around.

    Side note: this year is the 50th anniversary of Rockwood Park. All the fields and other things are being worked on with a summer date to be done. So next was nifty 50s(50 reps of a certain exercise chosen by someone). Monkey Humpers, Don Quixote, Double clutch squats, Snow Angels, LBCs amongst those chosen). We interrupt for a trip to the wheel and Death Planks. DTH brought it out last week, I enjoyed it said ok let’s try it again and now I have ideas into what we can do there next…. Stay tuned

    Coming to the end……4 corners(10 burpees, 20 groiners, 30 double count MCs, 40 SSH man killer style. Oh the way back, I saw an opportunity to do some walking lunges in the snow(why the F not). There was a little ice patch in a spot but with the fields open right now chances to really do some leg and other things

    Final little bit..20 burpees do 10 take a little breather, final 10 fast as you can. Hour was up, finished up numbers, names prayer led by YHC to close the session. That was fun, yet need more to come out lead Qs simple things or even split it with someone I have done that come on out 2025 lead 1 Q in January, the bug hits ok I want to do another. Let you know the nifty 50s the runs up the hill(last night and this morning thought of). The lunges across the field(thought of it right there looked at it said ok).

    Check Slack upcoming events there’s a few plus if you doing the MABA challenge(stay on top) I am in great shape not keeping a total but I know how many I have in the bank plus I am trying to see if the last Saturday at Rock and Roll is open(I think it’s time to do a Burpee CSAUP where we do them for say 25-30 minutes get a total perhaps if there’s someone who needs help or assist them. We donate a set amount it all goes towards them. I can fill you in more I did this 2020 1 hour 540 burpees helping a woman going thru a rough time with breast cancer. See you next time

  • The heck is a Nittany Lion??

    11 grown-boys layered up and got after it today at Timberwolf. YHC led a bootcamp while Purple Rain ran a KB circuit. Here’s what went down (at the bootcamp).

    WARMARAMA – Moseyed over to the busloop for some stretching. State Farm reminded YHC that we had a PAX member posting down range so the mission was given and we got into it. SSH’s, Cherry Pickers, DMH, Sit and Reach, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP #1 – 11’s on the hill (Notre Dame’s 11 Natty’s)

    • Carolina Dry Docks
    • Squats

    COP #2 – Ran Lines (Diagonal lines like the ones in ND’s endzone) 1842…google it

    COP #3 – 4 Corners (College Football Playoff style)

    • Corner #1 – (10) Merkins, no normal person knows what a Merkin/Nittany Lion is
    • Corner #2 – (20) Ball Dippers, throw fists for the ND leprechaun
    • Corner #3 – (30) Jazzercise for OSU, I see you Nancy!
    • Corner #4 – (40) Arm Circles, with arms you kinda looks like a Longhorn

    COP #4 – Field-width runs on the football field w/ WW(2)’s. ND lost by (2) in Week (2).

    • Perform WW2’s ABC style until you reach (I), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (R), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (I), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (S), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (H), run to the other end of the field.

    COP #5 – 7’s (Notre Dame’s 7 Heisman winners)

    • Same concept as 11’s but only up to 7.
    • ALL BURPEES!!

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • PRAYER – Chipper’s daughter. Prayers for strength!
    • PRAYER – State Farm’s mission to expand F3. You’re the guy for the job!
    • WIN – Wildcat continues to flex on cancer. We’re blessed to know you, Bro!
    • WIN – FNG (Gumby) and Wolfpack from Nashville out with us today!

    GO IRISH!!!!!

  • MABA Hill Repeats (Frozen Iron PAX)

    2 MABA Maniacs training for distance races met at Providence Elementary for a Graveyard Shift that had an Iron PAX feel type workout. Boberry came out for one hill but wasn’t feeling so hot and decided to head back to the smart sack

    40 Thrusters then 5-10 burpees at bottom and top of each hill repeat
    10 and 10 Thruster/Burpee finish

    Total Thruster/Burpee count 116

    4 Miles logged

    Prayers for Bo to be back to full speed.