Tag: #SOJ

  • There’s More Than One Way To Milk a Cow

    6 strong gathered in the frigid darkness of Bettie Weaver Elementary. I forgot to set up the requested firepit and S’mores beforehand – my bad. At any rate, here is a brief summary for your viewing pleasure:

    Mosey to back of the school for Warm-up: Jazzercise, Don Quixote’s, Mummy Kicks, Copperhead Squats, Mario Jumps, Karoake, Lunge Walks, Bernie Sanders

    Exercise One: Humping Circuit
    50 Pickle Pounders, 100 Alabama Prom Dates, 200 Monkey Humpers. Lots of good form displayed on this one.

    Mosey back towards the flag for Exercise Two: 8 Corners
    10 HR Merkins, 20 WWII Situps, 30 Shoulder Taps, 40 SSH’ss, 30 Flutter Kicks, 20 Carolina Dry Docks, 10 burpees.

    Around the school again for Exercise Three: Ring Around the Toadie – Frog jump around the perimeter of the basketball court – OOF

    To the Wall for Exercise Four: Dirty Hook-ups, Milkers, Side Slappers, Chicken Peckers, Hoe Downs, People’s Chair, etc.

    Mosey to the benches for 25 step-ups and 25 incline merkins.

    BTTF for some calf raises and a few hip stretches until time expired.

    YHC lead us out.

    Final Thoughts.: Strong work by the PAX this morning! Last Call and Bullseye were the heroes we all needed – wearing shorts. As is customary at the Lounge; lots of great mumblechatter and a fun atmosphere.

    SYITG

  • SOJ Monthly Ruck

    3 HIMs braved the cold weather this week and met at Midlothian Middle School for this month’s ruck meetup (first Tuesday of every month, details posted in Slack).

    YHC lead the way, heading South from the school, looping around the new Library and into the Midlo Mines back entrance.
    completed the trail, headed across the street and around the lake. Reminiscing about Fandango’s apartment living, we hung a right at the cemetery and made our way BTTF.

    Chilly morning but wind was minimal and it was a great day to be outside. Coffee afterwards hit the spot.

  • is this a running AO?

    6 intrepid HIMs put on their running shoes and came out for the annual Satans Hill 5k “Hell on the Hill” run. Was that the plan? No, no it wasn’t, but that’s what fate decided.

    Warmaram kept our feet on the ground and butts off the cold pavement today. Series of SOJ favorites

    COT 1: go to entrance of New Market. Game plan was to run to first manhole cover, do 25 firecrackers and run back to the start. Next run to second manhole cover, do 50 Merkins and run back. 3rd manhole cover= 75 monkey humpers, 4th manhole cover = 100 double count mountain climbers

    first cover was over halfway up the hill. 3rd and 4th were well beyond the top of the hill. A warning was issued so the PAX remained in good spirits.

    COT 2: rock pile for triple check – curls, overhead, runner to entrance and back

    COT 3: Dora – 50 Merkins, 100 squats, 150 jump squats.

    announcements and circle up. Great work today everyone, YHC clocked us at almost to 3 miles

  • Push It, Push It Real Good

    2 Swift Freaks descended upon the track at Swift Creek Middle on a balmy morning compared to the last couple days, for a SPEED workout.

    What was on the menu for today was some intervals and some banded sprints.

    Start with a couple mosey laps around the track before really getting into it.

    2 laps or a half mile at an optimistic 5k pace then a walk/mosey lap.

    4 laps or full mile at the same 5k pace then a walk/mosey lap.

    1 lap at an almost all out sprint then a walk/mosey lap.
    Then 2 banded BoBiscuits!
    Take turns doing banded sprints on the straightaway and walking the turns. YHC was urging Bo to push hard and Bo said “I AM!”

    Bttf, then we decided to go for a quick trip cross campus to Clover Hill High School and back. Boberry continued on to the water and got in like 12 miles or something before work!

  • Last Week

    I’ve already forgotten the route and who attended – there were four of us. If you were one of them, let me know. #BigData

  • The Route

    It was too cold to explain a complicated route so we went with the next best thing, absolute chaos.

    Midlo Turnpike to Salisbury Drive to Westfield to Winterfield to LeGordon to Charter Colony to North Woolridge to Midlo Turnpike and back to Midlo Middle. That makes a 4 mile route. The 5 milers added the Mt. Pisgah loop.

    Whoop

  • Gambling at The Green Mile

    7 HIMs weren’t afraid of the temperatures in the teens and made it out to The Green Mile for a little Deck of Cards workout. Crabgrass continues his streak of workouts in shorts and a t-shirt, but did admit that his teeth were cold today. According to his chattering chompers, here is how it all went down:

    Warm-up: Mosey around the school to the bus parking lot where YHC anticipated conducting the workout, however the lights were off making it hard to see the cards. Continued warm up with IC exercises including SSH, Helicopters, Deadman Hang, Ukranian Soldiers, Merkins, Wilson’s/Fudd’s Wife and Roscoe’s Mom. Moseyed back to the main parking lot for the main event.

    Deck of Cards Workout: Each PAX member flips the top card and performs # shown for repetitions – Hearts = Hand Release Merkins, Diamonds = Dips on the Curb, Spades = Jump Squats, Clubs = Carolina Dry Docks, J/Q/K = 2 Count Flutter Kicks x 11-13 reps, Ace = Burpees x 10, Joker = Dealer’s Choice, Red Card = Run to # shown parking space and back

    Round 1 – Normal deck of cards style with rules above

    Round 2 – Call the card higher or lower – If incorrect, sprint to the next curb and back to perform above rules. First Joker appeared pulled by Hermes – PAX circled up for 3 minutes of ring of fire with favorite Merkin followed by favorite ab exercise.

    Round 3 – Call the card higher or lower AND red or black – If incorrect on high/low, Bernie to the next curb and back, if incorrect on red/back – perform 5 firecrackers and continue with above rules

    Round 4 – Call the card’s number AND suit – If incorrect on number, Bernie to the next curb and back, if incorrect on the suit – perform 10 monkey humpers and continue with above rules

    Round 5 – Running short on time as YHC tried to get too cute in Round 3 & 4, so back to normal deck of cards rules above. 2nd Joker appeared and YHC called an all out sprint to the curb, x 5 Burpees and back to continue with above rules. Somehow (PAX blaming YHC for stacking the deck?) we ended on an Ace with 10 Burpees and time was called.

    Numbers, Names, Announcement (Woodsman’s VQ 12/16 at Alamo, Rosie’s 12 Days of Christmas 12/17 at No Toll – See EF Hutton if interested in Secret Santa), Prayers (Anonymous 5-year-old diagnosed with Lymphoma that Heist saw a random text on a guy’s phone at Costco, Wildcat’s family/friends battling illness, YHC’s coworker whose father is in Hospice, YHC’s mother in law battling cancer, Dumar’s Dad starting radiation tomorrow).

    Thanks for coming out this morning fellas and pushing yourselves! Keep doing hard things!

  • Setting the bar low

    2 Pull Up Pros came out to the frosty jungle gym at Ecoff Elementary for some Pull Up Action. Initially, YHC was thinking about ways to keep our hands off the frosty bars by bringing a coupon and his brand new resistance bands, but things got going in a certain direction and decided to roll with it.


    Start off with the normal neck, chest, back, and shoulder stretches, followed by 3 sets of 10 hollow rocks.


    Then
    3 Chest to Bar Pull-ups x3 sets


    Then over to the short bar for some higher rep Pull-ups where the feet are allowed to touch the ground. I’m going to call these Touch and Go’s. Use narrow grip and use a similar rocking motion to the chest to bar Pull Up
    3 sets of 12
    Change grip and repeat
    3 sets of 12


    There were some other exercises, but I just can’t remember what they were!
    Thankful to have Tiger King join me on this chilly morning. Those pull up bars were COLD!

  • It’s Hot Out Here!

    3 Polar Bears skipped the fart sack and braved the cold on a frosty 70 and sunny morning in Goyne Park. Today’s edition of The Bermuda Triangle was going to keep everyone moving to avoid any frostbite from setting in.

    We started with a long mosey lap through the majority of the parking lot that ended with us in the lower lot near the Taco Truck.

    From here was the standard warmarama with the following exercises in Cadence

    SSH, Don Quyotes, Imperial Squat Walkers,  Box Cutters,  LBCs, Merkins

    COP 1

    Baby cow killers (Doozy calls these Mankillers) from 10 to 1

    COP 2

    4 Corners Prostitute Style around the lower lot, long run to the 1st corner!

    10 Rosalita Dips
    20 Ranger Merkins
    30 Ball Dippers
    40 Earl Fonda (20 Each Side)
    About halfway through, layers were coming off and Tiger King even said “It’s hot out here!”

    First to Twenty

    Next up YHC called on Tiger King for an exercise and he didn’t disappoint

    Prison Cell Pushups
    Since most of us don’t know what a pushup is, it is better known as a Navy SEAL Burpee. Performed until someone gets to 20!  That someone was Tiger King.

    4 Minutes of Mary
    Mosey to the picnic pavilion for a few minutes of Mary

    Alternating straight legged LBCs x35 Double Count
    WW2s until time

    Great work by all! Check Slack for announcements.

  • Forever 21 (twice)

    A perfect dozen posted in freezing temps to celebrate the good Doctor’s 42nd trip around the sun. Here’s the secret sauce for how these heroes are remaining forever 21…

    The THANG: 

    WARMERAMA: 

    • Mosey around the lot and SLAUGHTER START with x10 BroadJump Burpees
    • Head to the BBall Court and circle up
    • Welcome & Disclaimer
    • Many-a-classic DTH IC Reps, many totaling 42, though there was some apparent difficulty counting past whole numbers…

    THE LATINO SHUFFLE:

    • Hold plank while a number of PAX move their vehicles from the center lot so the unexpected Latino Market could set up

    COP #1: 

    • Mosey out to the big lot
    • BRO CODE 4-CORNERS
    • 42 reps at each corner
    • C1 – x42 merkins, plank for the six
    • Bear crawl to C2
    • C2 – x42 jump squats, Helix for the six
    • Bernie up to C3
    • C3 – x42 WWII’s, Crab plank for the six
    • Crab walk to C4
    • C4 – x42 ___ (something)
    • Mosey back around to the truck&flag

    COP #2:

    • IMPLEMENTS OF WOE TRIPLE CHECK
    • Split up into x3 groups of 4 and partner up within your group
    • Groups take turns with Duo-1 carrying an IOW around the lot while Duo-2 completes core reps. After each Groups’ Duo has a turn carrying the IOW, Groups switch to a new IOW for the next Round
    • IOW’s included a 75 pound 8-foot caber, a 60 pound sand bag, and a 40 pound ruck
    • Reps for the waiting pax were: Round 1 Flutters, Round 2 Hammers, and Round 3 Freddies

    COP #3:

    • TRAVELING 42’s
    • Mosey out to the dog park
    • x42 Chain Smokers
    • Mosey around the dog park and back to the main lot
    • x42 Rapid Alt Curb Steps (2-ct)
    • Mosey up to the top
    • x42 __ (something)

    COP #4:

    • WALL 42’s
    • Reps all together, single count loud & proud
    • x42 Hoedowns
    • x42 Donkey Kicks

    COP #5

    • Mosey over to the other big lot
    • x42 LINE WALKERS – made up on the spot – plank on a parking space line, walk hands from one side of the line to the other pivoting on feet, completing x2 shoulder taps on each side
    • Line up for SPRINTS – 42%, 84%, 142%, 21%

    Mosey BTTF:

    • En route, some Bernie, then x42 Lunges (single count)
    • Back on the court, circle up
    • PLANKORAMA REVIEW – F3 Credo, Mission, and 5CP’s
    • x42 Heels-to-Heaven IC
    • x42 LBC’s IC
    • …maybe something else?

    COT:

    • Counterama #12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  After heart-warming bro time with House Party rucking a log around Morning Wood, it was awesome to see a solid PAX gather for whatever YHC was gonna make up on the fly – the only plan, do 42 of everything. When YHC doesn’t plan the workout ahead of time two things happen: 1) it turns out to be brutal, and 2) YHC forgets all the stuff we did. Great to have ChaChi with us DR from Concord NC, and it was fun to get creative incorporating the Implements of Woe into a COP. Not quite cold/precipitous enough to freeze the beard, but still damn chilly. Really appreciate all these guys coming out. Also enjoyed a brief Coffeerama with Mudslide at Starbucks after. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Tue 12/3 OTB RUCK (0515 launch) – Meatball has the Q, Midlo Middle (SOT/MOT) location
    • Sat 12/7 Magnum PI at Dogpile
    • Mon 12/16 Woodsman VQ at Alamo
    • Tue 12/17 Rosie’s 12DOC at NoToll