Tag: #SOJ

  • It was saucy, now it’s spicy

    It’s good to keep the Pax guessing. Are we running? How far? NOT today! To Dumar’s delight, the longest run was the opening mosey.

    Light jog over to the bus lane and back. Stretch-focused warm up to get the legs and back ready for the beatdown.

    The THING 1 – split in two teams, each team has one sandbag. Starting from a parking spot, person 1 carries the sandbag to the next parking spot and drops it, runs back. Person 2 runs to the bag, picks it up and bring it back to the start. Person 3 carries the sandbag one parking space further. Rinse and repeat until you get to the end of the parking lot. Sprinkle in 5 merkins each time you go

    The THING 2 – EMOM

    YHC cranked up the tunes and started the timer. 1 minute on the clock, plenty of time to pick up a cinder block and do 1 Goblet Squat, 1 Kettlebell Swing, 1 Monkey Humper, and run to the tree and back. Rest up, because the sauce gets saucier. Minute 2 – 2 reps of each. Minute 3 – 3 reps of each, and we keep going until we can’t.

    Around Minute 8, YHC noticed the Pax was very quiet. I looked at Rudy and saw his hat was off and the sweat was pouring. He mustered enough breath to say “It’s spicy now”. Muy caliente!

    Futon, our defending champion from the last EMOM, remains the king of the EMOM hill with an impressive 18x reps in a minute. The rest of us reset to 11x and jumped back in until we hit 25 minute mark.

    The THING 3 – Sandbaggin Tic Tac Toe

    An improvised Tic Tac Toe board was created in the parking lot and we split into two squads. Cinder Block vs Sandbags. Pick a person to start for each team. on GO, do 5 merkins & 1 Burpee (or 1 burpee into 5 merkins for efficiency) then grab your coupon and run to the tic tac toe board. first person there gets to pick their square and drop their coupon. Run back to the group and tag in the next person, they do 5 merkins/1 burpee, grab their coupon and head to the board. Get Tic Tac Toe to win, losing team does 5 burpees.

    Team Sandbaggin’ got off to a quick start, capturing the first two games. Hard to say if Team Cinder Block couldn’t visualize the board, or if they forgot how to play tic tac toe…Match 3 for all the marbles, winner takes all, went to team Cinder Block thanks to Hermey improvising the rules on the fly, tossing sandbags out of his way, and claiming victory for his team. Futon will review the CCTV Footage and rule if this was a legal maneuver or not. May have to run it back and settle this fair and square…

    COT – announcements and prayers. Safety with the storm today and prayers for DTH and his family on their journey. My legs are tired, I need to go find some Biofreeze. Until next time!

  • Bermuda Cabana?

    Two Bermuda Boys did a Twin Team Lounge inspired workout this morning. With YHC in peak marathon training, the pair decided a mild workout would be a good way to start our morning.

    No warmarama necessary, just a mosey lap around the parking lot.

    Various exercises followed by a mosey to the dumpsters and back that included, but wasn’t limited to
    Merkins
    Side lunges
    Plank jacks
    Oblique Pickle Pounders with Mountain Climbers

    Over to the Carousel for various exercises
    Johnny Cash Carousel
    Pool Boy came up with a more traditional Bermuda Boys exercise handwalking the Carousel around for a lap with feet elevated on the handles

    Back to the parking lot for some more merkins, Cindy Presses, and Goblet Squats

    YHC was glad to have a mild workout, this morning, and even more grateful for Pool Boy’s company. We’re definitely looking forward to some warmer mornings in the Triangle.

    Prayer Requests
    YHC’S mom has been waiting to get back surgery scheduled for well over a year, and she finally got scheduled at the end of May. It’s pretty far off but I’m feeling pretty nervous about it. Hoping for a successful surgery and recovery.

  • Right On Time

    YHC rolled in right at 5am for our weekly Extra Credit Pull Ups and Dips Session. Pool Boy was ready and waiting. We made our way to the jungle gym.
    Did the usual stretching, Hollow Rocks, then 8-10 minutes of Pull-ups, and 8-10 minutes of Dips

  • Did anyone recon this?

    it’s the appropriate question to ask when you meet a barb wire fence to start your ruck, but 7 HIMs tapped into their athletic prowess and cleared the fence, with only one toe suffering injury.

    carrying on, the Pax was quickly introduced to why I suggested boots for this expedition as some spots were a tad…muddy.

    Down the pipeline, crossed over Woodbridge and continued down towards Tomahawk Creek. Turn tot he right brought us to RounTreys backside [insert Fandango joke]. 180 and made our way up to Old Hundred and then doubled back to the start. At this point the sunrise made it a lot easier to navigate the slick spots.

    overall 3 miles of quiet, peaceful wilderness trekking. Always good to spend time with the guys and chat about life and get to know each more! Looking forward to next months ruck

  • Repathon Exhaustion & Shots for International Travel

    A dozen HIM’s including one FNG and one brother from Downrange posted to the Grand Finale of the DTH Farewell Tour. There was just one plan – put the musical beatdown album on random shuffle and do a ton of reps. Here’s how the PAX conquered the flesh and sent the good Doctor off in style:

    The THANG: 

    WARMERAMA: 

    • Mosey loops around the lot with variable movements and circle up on the BBall Court
    • Music thumpin, PAX directed to do SSH’s and Burpees while YHC provided the FNG with a breathless Welcome & Disclaimer
    • The usual smattering of DTH reps IC

    COP #1: 

    • Mosey around to the playground, and stop off to take another spin on the WHEEL OF DEATH
    • Partner up, one HIM planking on the rail with his partner holding his feet
    • Standing PAX walk clockwise while planking PAX grip the rail and move the Wheel of Death, then their ever-spontaneous Q called Merkins while spinning
    • Switch positions with partners and they also get a clockwise turn with merkins
    • Switch again for unwinding counter-clockwise and this time with Tempo merkins
    • Final switch for the other half to have their turn

    COP #2:

    • Mosey down the road and turn onto the woods paved trail, stopping at the first pavilion
    • Assorted reps called on the benches while tunes thumpin, including Wingnuts, Dips, and Derkins – with jump squats thrown in for every particular lyric heard

    COP #3:

    • Mosey down the trail into the woods a ways, then shift to moving lunges to the beat, then mosey a ways further to stop at the bottom of a hill
    • Partner up for APD’s at the bottom while partner bear crawls back up the hill AND BACK DOWN (thanks Mudslide) for three total rounds

    COP #4:

    • Mosey to the next hill, even steeper, and PAX run a hill loop up and down three times
    • Mosey on to the next Pavilion and plank up in front of a bench
    • To the beat, walk hands from ground to seat to table top and back down in repeat for a couple minutes (until Q exhaustion), then switch to dips, then switch to Moroccan Night Clubs, the Raise the roof, and finally Beam slappers (jump up to the beat to slap pavilion beam overhead with alternating hands)
    • YHC beginning to feel spent at this point but the FNG was wearing a big smile so gotta keep pushin hard

    COP #5:

    • Mosey the path back out toward the baseball fields, with some Bernie Sanders, and then recovery walking and squat dancing for the SIX
    • 3 Matrons of the gloom walking up to the PAX, so PAX directed to plank up on either side of the trail and then drop to low plank salute as they pass – they loved this
    • Line up on the Baseball field for SPRINTS – 50%, then 100%, then 75%, then Bernie

    COP #6:

    • Mosey around the park loop to the grass hill
    • x3 Rounds running up and down the hill, with x10 Hand-release Merkins at the bottom, and x10 Squat Jumps at the top

    Mosey BTTF:

    • Circle up in plank and drop it to low plank for a review of the F3 Mission, Credo, and 5 CP’s. That’s TIME!

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Bourbon shots at the RC Tailgate Bar
    • Group Selfie

    Prayer Requests:

    • DTH leaving Monday for a 3 month medical mission trip in Papua New Guinea. Prayers for safe travels and Kingdom impact. Pls follow our Blog updates:  hendersonsinmissions.blogspot.com 

    NMS:  Beautiful Spring morning to bring the heat to the Rock&Roll PAX, and awesome to welcome Pierogi’s friend TROEGS to the brotherhood! He comes from PA and enjoys brewing beer, hence the nickname. Also enjoyed meeting TAILSPIN down range from Tennessee – works on helicopters and such. It’s been a tiring week for YHC finalizing a LOT of life before leaving the country and there’s also been some tough physical beatdowns through the week, so YHC was honestly gassed by about the 0740 mark. Seems a lot of the PAX were also gassed, so the nonstop high rep counts to music probably contributed. Deeply appreciate the words of encouragement and show of support from everyone. The bourbon was AWESOME Rodeo Clown – thank you for bringing it out. Will certainly miss you guys, but we’ll be back at the end of May. Keep pushing hard and sign up to Q!  Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • Solving The Nations Problems……One Run At A Time

    The founding, and only active members of BDRC gathered for another epic run. As usual, conversation began with something along the lines of “What the F are we doing out here?” We pushed up Robious to the Powhatan border and back. Nice smooth run and some great conversation. For details on our plan – post at RnR tomorrow.

  • The Country Club tours the Deep South

    on a beautifully balmy morning in the pre dawn gloom, 8 of SOJ’s finest met for a Flex Friday beat down at Satan’s Hill. According to the car speeding into the New Market neighborhood, this may or may not have happened. Having recently led a workout at SCCC, YHC liked the format so much, decided to bring it on a southern tour.
    music going, waiting for 5:30, Futon asked if this is an ironPAX workout, and if we need the stashed cinder blocks ? Yes we do! (YHC had forgotten they were there, and cinderblocks work better than blocks!)

    so we grabbed the blocks YHC explained the workout and we did some warmups including SSH, dead man hang, zombie kicks, and Don Quixote.
    the thang:

    8 rounds of exercise Tabata style with 20 seconds work, 10 seconds rest. Then a run to the top of Satan’s Hill. Exercised included Squat Thrusters, Swings, Calf Raises, Curls, Say Anything Squats, and WW3s. No run after the last one, cool down broga and YHC took us out. Prayers for Try Hard and fam for upcoming mission trip, set the date for century classic first Friday and Saturday in May. Thanks for letting me lead guys, that was a good one. Have a great day!

  • 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.