Tag: #SOJ

  • Cold biting….. Drones flying!!

    I knew Thursday evening that the cold had a little bite to it, so I was ready… Along with 8 others to see what did I have in store today. Let’s say that I think I am getting a little more evil in the workouts and wait till 2025. My mind wants to bring in things that I had been keeping away far as the quantity of. I will give you a heads up… Come to Rock and Roll next Saturday you will get an idea. Here’s what we did today….

    A little fun corn to the stop sign and back then a WARMARAMMA (SSHs, Dead Man Hangs, Ukrainian Soldiers, Helicopters, Merkins, LBCs). After that headed over to the bottom to get started.

    Today…. Build a sadistic beast Mudslide style. Using BLIMPS, we went up and down with each letter the breakdown was: 5 burpees, 10 Lt. Dan’s, 15 per side Imperial Walkers, 20 Merkins, 25 Pickle poppers, 30 squats. With a little under 5 minutes left, a little broga (miss Cookie’s moans as his body tries to loosen up). Finished on time names numbers and prayer led by YHC to close it out

    This week reports of a lot of drones in the NY/NJ area today we started seeing them in the sky nearby. The irony is later I went with my son’s group to VCU and the engineering department where we saw more drones. I am not sure what’s going on but I am sure will know soon enough. This time of year, things can be good and bad. No matter what, try to be there even if it’s a short visit or meet up I am sure it will make them feel better. I am looking forward to a Florence session at Rock and Roll tomorrow…. Plus next Thursday with my son’s group I run for training, there’s a new spot Broad Rock Sports complex that has workout areas I have been wanting to try. If anyone wants to come out be a guest let me know. I will post a YouTube video what the facility is like. Have a good one, stay warm

  • Christmas comes early to the Lounge

    The distinguished gentlemen of the TwinTeam Lounge accepted the good doctor’s invitation to a casual holiday get together, honoring Rosie’s return from IR and welcoming Marky Mark who recently moved in next door. Leaving no man behind, here’s how some gifts were enthusiastically unwrapped:

    The THANG: 

    WARMERAMA: 

    • Single mosey loop around the lot incorporating karaoke, and ending with x10 Burpee Broad Jumps to get the blood flowing
    • Circle up
    • Welcome & Disclaimer
    • A smattering of usual DTH reps top to bottom IC

    COP #1: 

    • Mosey over to the front circle and partner up
    • BROMANCE CAROUSEL 
    • P1 starts curb crawling (plank walk with hands up on curb)
    • P2 completes x15 dips then switches with P1
    • Continue alternating until loop complete

    COP #2:

    • Mosey to the patch of frozen tundra
    • DYING BOXING COCKROACHES
    • x25 (TWO-count) for each partner
    • Complete x2 rounds

    COP #3:

    • Mosey back around school to BBall courts
    • Discover a circle of Christmas presents waiting to be opened…
    • COUPON CIRCUIT
    • Station 1 – Battle Rope
    • Station 2 – 40# rocksack Sit-n-Press
    • Station 3 – 35# KB Rows
    • Station 4 – 40# rocksack Bench Press
    • Station 5 – 50# KB around the world
    • Station 6 – 60# Sandbag Squats
    • Partners take turns at each station, while one completes Station Reps, the other bear crawls 30 yards and lunges back to switch
    • When all teams complete their Station, teams rotate to the next Station until all six Stations are complete

    Mosey BTTF:

    • Carry the Coupon Presents back to the F3 RVA Taco
    • Circle up for MARY
    • For the random lady putting us in the lime light, x10 Alabama Prom Dates IC
    • x10 Reverse Lunge IC
    • x20 Marionette WWII’s IC
    • x10 Heels to Heaven IC
    • APD’s for the final minute

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Healing up for Rosie & Deep Dish

    NMS:  Lovely band of gloom warriors this morning at TT for a warm WELCOME BACK to my buddy Pat Moore AKA Marky Mark from my church (WEAG) who recently moved into the neighborhood across the street from BWE. He had the painful experience of being partnered up with YHC this morning, which meant he didn’t have the same selective hearing as the rest of the pax. There’s a BIG difference in single count versus two-count when you’re doing DBC’s! There is very little that gets past Last Call and he was quick to speculate on the possibility of Christmas presents awaiting the PAX when he saw the Taco-mobile returning from behind the school before we got started. Well buddy, you may have groaned initially, but the way you took to that 50# KB I’ll be you’ve already put one on your Amazon wish list. Appreciate all you guys coming out to make it perfect numbers! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monday, 12/16, Woodsman VQ at Alamo
    • Tuesday, 12/16, 12DOC at NoToll
    • Thursday, 12/19, Tin Man VQ at Forge

  • Mystery Box 2024: Remembering Puddles, Oreo, and Sherpee

    Lighting the Christmas Tree, drinking egg nog, and gathering with friends around the Mystery Box at The FORGE……….This is what the holidays are all about! 8 of SOJ’s finest posted in the cold for some revelry and exercise. Here is a brief summary for your viewing pleasure:

    Mosey to the front of the abandoned Middle School for warm-up: Side Straddle Hops, Ukranian Soldiers, Mummy Kicks, Copperhead Squats, Alabama Prom Dates.

    To the back of the school for the main event: Mystery Box
    PAX take turns pulling an exercise out of the box, then grab the medicine ball and run to Forest Hill Avenue and back……….everyone else does said exercise for the duration:

    Bear Crawl, Jumping Herpees, Lt. Dans, Plank Walk, Crab Walk, Crunchy Frogs, American Hammers, Squats, WWII Sit ups, Mountain Climbers, Appalachian Lunge Walks, Freddy Mercuries, Mummy Kicks, I probably missed a few

    Back to the Flag for Numbers, Names, Announcements, Prayer Requests

    YHC took us out

    Final Thoughts: Mystery Box is typically a time to celebrate. But it can also be cathartic as evidenced by several PAX discussing dogs that died tragically?? Still not sure what a Sherpee is. The latest Mystery Box Mixxx had just enough euro metal to satisfy Last Call. Until next year…………………

  • Rain Run

    Out Coalfield for 22 mins and back.

  • Cut and Paste

    5 of Bermuda’s roughest, toughest, gloom warriors came out to Goyne Park for a hot potato Q. As far as workout bargains go, you can’t beat 5 Qs when we usually get 1. We definitely got our money’s worth on this one. Here’s how it went down.


    YHC started with a mosey lap down to the lower parking lot then back to the cushy playground surface near the pavilion for a warmarama.


    Warmarama
    Nancy Kerrigan’s IC
    Imperial Walkers
    Don Quyotes
    Helicopters
    Plank for Mission,  Credo, and Core Principles
    On your 6 for X’s and O’s
    Then pass it off to Broadway for


    Broadway COP


    15 and cadence dips, 15 or 20 leg raises, 20 Merkins, 11s Merkins and LBCs
    Posh COP


    Those weird merkins, and 4 corners (Merkins, American hammers, jump squats, Monkey Jumpers)


    Pool Boy COP


    Alternating Imperial curb crawl with swingers in rotation.


    Eastbound COP


    4 corners- 10 merkins,20 sit ups,30 ball dippers,40 side straddle hops


    Mosey BTTF for a few minutes of Mary until time.


    Great work by the whole crew this morning, and each COP in this backblast was authored by it’s creator. YHC loves to cut and paste!

  • Battle of the Bands


    It was the dynamic duo at the jungle gym at Ecoff Elementary this morning. Pool Boy and I got some Pull Up Training in with my new resistance bands. Glad it was warmer this week, so touching the bars didn’t make our hands go numb. Here’s a quick description of what transpired.


    Warmup and stretch. I  always have to stretch the neck.

    Then some hollow rocks.


    Followed by some kipping reps or chest to bar pull ups
    3 sets of 5


    Then 5 strict form pull ups with the resistance bands and 15 Full body dips
    3 rounds


    Then 3 corn cob negatives


    Finish off with band assisted pull ups to failure.


    Then bttf to meet up with the Bermuda gang for Hot Potato beatdown.

  • Christmas Lights = Swingers

    14 grown-boys stumbled out of bed and made their way to The Alamo this morning to get their week started RIGHT! YHC was out of town last week and was feeling fat/lazy so the PAX was treated to some extra cardio. Here’s what went down…

    WARMARAMA – Moseyed over to the other end of the horseshoe for some stretching. SSH’s, DMH, Imperial Walkers, V-Sit (Shoutout to Meatball), Butterfly, Leg Pulls, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP #1 – Tacky Light Run

    • The PAX ran through RounTrey stopping at each intersection for a called exercise. YHC stuck with QTY (7) for Notre Dame’s CFP seed. Go Irish!
    • Hit every muscle group along the way and gave Warby some great content on his security camera.
    • Most likely gave some RounTrey folks something to complain about on Facebook. Please communicate any/all riffraff to Nancy Lopez.

    COP #2 – Triple Check

    • Made the most of the remaining (6) minutes in the parking lot.
    • Pacer – To the dumpster and back
    • Exercise #1 – Carolina Dry Docks
    • Exercise #2 – LBC’s

    NAMES and NUMBERS

    • Fandango was able to get Sunny D out this morning which was a long time coming. Welcome aboard!

    ANNOUNCEMENTS

    • Tuesday, 12/10 – Boberry Q at No Toll. Rock on!
    • Monday, 12/16 – Woodsman VQ at The Alamo!
    • Tuesday, 12/17 – Rosie’s 12 days of Christmas at No Toll. Get some!

    PRAYERS/WINS

    • PRAYER – Fandango’s dad battling

  • Chasing Doozy

    Pretty sure this title has been used before, but it’s pretty much what happened. Doozy, Chaplain, and myself took the traditional Morning Wood trail loop for a couple miles before Doozy’s Pearl Harbor history lesson and beatdown.

  • Accidental Premature Accelerator

    Premature Acceleration got off to a solo start. YHC made it to Rockwood Park and reluctantly began some laps around the main loop. After 3 laps (about 2 miles) Chaplain, unknowingly arrived at 6, instead of his plan to arrive at 630. YHC was glad to have some company for a few more laps, and catch up with ol Chappy.

  • Whose Idea Was This?

    The B Dub Run Club was at again – getting some chilly miles in before Twin Team. We took our standard, non-hilly route up Robious and back. Lots of great conversation topics including a laser that can cure any ailment.