6 Warriors came to The Iron Bridge, for an almost Decathlon. Some were already smoked from the Iron PAX Challenge full of Burpees and Thrusters, all will be cringing just from trying to grip the steering wheel for the next couple of days. Warmarama SSH, Don Quyotes, Helicopters, Plank and stretching with review of F3 Mission, Credo, and Core Principles The ThangAnother version of State Farm’s Olympic Decathlon. The CindyCathlon. 10 exercise stations over a 1 mile circuit around the AO. But what might have been the worst part was the carry exercise between the stations. Either Farmer’s Left hand, …
Browsing: #SOJ
YHC was coming in hot………..then left before Twin Team started. House Party and I decided on a complex route that featured turning right on Robious, running for awhile, then turning around and running back. HP narrowly avoided disaster after tripping on the sidewalk. Luckily, he was able to use his agility and athleticism to stay upright. Great conversations and a nice smooth run overall. SYITG
8 HIMs joined YHC for his bootcamp VQ. The mumble chatter was dominated by dissertations on the varying applications of the word bitc#. All agreed that it is versatile and multifaceted. We took a cruse down to the river where a few land lubbers experienced some sea sickness as we got the dock a rockin with our tour guide Dora. Last Call rightly called out YHC on time as we were about to embark on another round at the dock. “Yo bitc#, we are gonna run out of time.” So we moseyed back to Twin Team base with a port…
2 soul takers made the trek on to the track at Swift Creek Middle School for another edition of the Graveyard Shift. Conditions were a cool and dark 70 and sunny. Perfect for a track workout. Here’s what the bats in the sky witnessed. Boberry gave me this workout a couple months ago, but he was unable to partake in it then. I thought it was a good one today prior to the Iron PAX beatdown that awaits us on Saturday. Where did he get it from? Only David Goggins. So here it is. 25 merkins, then run 2 laps…
9 grown-boys kicked the NFL season off by playing a little football of their own! WARMARAMA – Moseyed over to the parking lot for a quick stretch. SSH’s, DMH, CP’s, AC’s, Shoulder stretches, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. COP 1: Strolled over to the bus loop to run/bernie/carioca up and down a few bus lines. Stopped half way through and broke into (2) teams. Team #1 and Team #2 were each assigned a bus lane to throw the footballs around. OBJECTIVE: Spread ~25 yards apart and throw the ball to a teammate. If caught, team completed…
24 grown-boys put in some WORK at The Green Mile! WARMARAMA – Moseyed down to the back of the school and circled up. Gave the F3 Mission and got into it…SSH, Dead Man Hang, Cherry Picker’s, Imperial Walkers, Copperhead Squats, LBC’s, Rosco’s Mom, Merkin’s, Wilson’s Wife, Fudd’s Wife and Carolina Dry Docks. COP 1: Moseyed on over to the open field by the baseball diamond for a super-sized 4 CORNER (prostitute style) circuit. The field wasn’t very well-lit so YHC threw some big ol’ cones out to mark the corners. Cone #1 – (10) Jump Squats Cone #2 – (20)…
A dozen Ruckhenge enthusiasts jumped aboard the Q train for a 3 mile ruck and discussion of all things, with a focus on the 5 Foundations of the Q Source. Sounding like a gaggle of school girls the PAX followed YHC on some new paths to get us up to Stony Point Fashion Park, then the wide loop around Larus Park. Oyster, master of the orgasm lap, played Duck Duck Goose around COT to ensure he achieved the full 3.0 miles. All 12 PAX stuck around for Einstein coffeerama and phenomenal Q Source discussion. For those interested in jumping aboard…
3 Dirty Southern beasts traversed their way into the Bermuda Triangle for what turned into leg day. Mosey to the basketball court for the standard warmaramaSSH, IW, DQ, WW2s, stretch OYO Mosey over to the wall to put some work in. 3 rounds In CadenceHoe downsHeel grabbersDonkey kicks Mosey to end of the coupon cow pasture fence.Indigenous People’s exercise Lunge walk to the front skipping 2 posts after the last PAXDecline merkins/Turkish get ups Recover at the end of the fence, then on to Pole Alley Bear crawlPole dancers and polesmokersTo the end of pole alley Mosey to the pavilion…
Big Rig and Pool Boy powered through our pull up session, without our fearless pull up leader State Farm. YHC did his best to lead and Pool Boy is getting stronger. Here’s an idea of what happened. Warmarama Arm circles, and other chest, shoulder, and arm stretches. Start with some hollow rocks. Pull up Negatives, really try and extend these. Pull up ladders. 1, rest, 2, rest, etc. Walking jerkins (3 each way) while other PAX does pull ups or dips. 3 rounds Finish up with some kipping chest to bar pull ups Always great to get these pull up…
3 SOJ Laborers set out to the Brandermill neighborhood with intentions of getting a half marathon in. Great chatter the whole way, and a scenic route put together by Boberry. Doozy must’ve felt like a caged animal at times, hanging back with us slow pokes. What was supposed to be a slow n easy first 10 miles, with a hard n fast finish on the last 3, sure felt more like a labored run the whole way on the winding running paths of Brandermill. We cut the run about a mile short of the intended 13 and enjoyed some coffeeteria…