Six ruck-humpin gloom lovers launched into Laurus following the Q who used the North Star (AKA, Sable) to navigate the pathless venture through mountains of leaves, eventually finding the tunnel and mountain bike trial up and around to Stony Point. En route Little John challenged all bridge passers and the bottle of murky grog was offered to inspire the spirit of deep thoughts. It was awesome having Brickhouse join us, and excellent Einsteinorama followed with discussion wrapping up Live Right via Correction & Targeting. Sable especially enjoyed this immersive experience. Until next time, Yours AYE! ~DTH
Tag: #SOJ
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Why is it called Nancy Kerrigan?
Party of 5 PAX showed up for the latest and greatest installment of The Bermuda Triangle. It was a rather chilly 70 and Sunny, but things would warmup quickly. Mosey lap around the parking lot then to the top of Taco Truck Hill for the warmarama.
SSH, Don Quyotes, Imperial Walkers, Nancy Kerrigans, LBCs, Plank for mission, credo, and core principles. Some of the guys had no idea who Nancy Kerrigan and had to be given the Broadway version of Wikipedia.
50 Mountain Climbers Double Count
50 Rollover Crunches
50 Diamond Merkins on the pole
50 Pole DancersLunge walk lap or Run Quarter Mile
Add Monkey Humpers Drop to 40 reps
Lunge walk lap or run Quarter Mile
Add Merkins Drop to 30 Reps
Lunge walk lap or run Quarter Mile
Add Burpees Drop to 20 Reps
Mosey back to the flag for Names and Numbers
Broadway took us out
This was a workout that stole from Meatball with a few modifications. I used it at the Graveyard Shift once before and really loved the format, so I decided to bring it to Bermuda!
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Centennial Warmup in the Wood
Four ruckers and three runners secured the AO early with discussion revolving around the return to meeting up at the front parking lot now that the latina market has closed up – maybe next week! Really enjoyed getting to know Broadway’s relative Dangerous Minds (DM) as we speed rucked the outside loop of Rockwoods trails. Sunrise at the lake was gorgeous, and the PAX stopped at five different intervals to complete x20 Copperhead Squats IC, adding up to the celebratory number of the day, YHC’s 100th Q for the year. Needless to say, all were feeling perfectly warmed up to tackle the R&R bootcamp after. Yours AYE! ~DTH
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Perfect Pitch for NoGrass
A solid SOJ PAX of 16 studs squeezed into the few remaining parking spaces at NoToll and crowded onto the basketball court. With fellow missionary “NoGrass” in attendance, here’s an outline of how the Pain Train toured the AO:
The THANG:
WARMERAMA:
- Slaughter start with a SUICIDE LADDER – x5 Rounds, counting down Burpees on the end line from x5 Burpees down to x1
- Circle up for the Welcome, Disclaimer, and usual DTH top to bottom IC Reps
- Mosey out to PAY THE TOLL (x20 Incline Merkins + x20 Dips)
COP #1:
- Form up on SOJ’s premier lush field
- HIGH REP 4-CORNERS
- x70 Squats
- x80 LBC’s
- x90 SSH’s
- x100 Flutters (2-ct)
COP #2:
- Mosey to the Pavilion for a DIRTY MCDEUCE:
- x4 Sets each followed by a bearcrawl, each set with x3 exercises (chest, legs, core), and x12 reps for each exercise
- Bear crawl to cross 30 yards
- Exercises: HR-Merkins, Jump Squats & WWII’s
COP #3:
- Mosey back to the Bleachers
- TRIPLE CHECK:
- P1 – Big-O’s on the bleacher
- P2 – Flutterss
- P3 – Runs across field & back
- When completed, mosey BTTF and stop en route to PAY THE TOLL (again) – this time all in cadence: x10 Derkins, x20 Dips, x10 Incline Merkins
COT:
- Counterama # 16
- Namerama
- Announcerama (see Below)
- BOM Prayer
Prayer Requests:
- Safe travels for NoGrass and his fam
- Physical healing for ?Pam
- Country Leadership
- DTH prepping for Missions trip
NMS: What a pleasure it was to have my dear missionary friend Dr Mark Crouch join us this morning. On our last missions trip to Papua New Guinea, Mark and a number of other missionaries and kids joined in, and his son Levi gave him the nickname “NoGrass” which means no hair in the native language (he’s bald). Mark is an extremely skilled physician who I have been deeply grateful to count as a brother and mentor when serving in the field. His wife and four kids have been serving there for 11 years, and we have really enjoyed our time serving in PNG alongside them. Our next trip back is coming up in Mar-May 2025 so your prayers and support are welcome! Check out our Blog link below for more info and to follow along with all the picture and stories. Yours AYE! ~DTH
https://hendersonsinmissions.blogspot.com
Yesterday we took the Crouch Clan down to Bell Isle for a fun family walk. Yay for family time!
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The Haunting of The Old Hundred!
”Who is this guy?” was soon followed by even weirder looks after I took out the Ghost Flag and stole the Q from Purple Rain.
After a mosey around the large bus loop we circled up for a little disclaimer and some warmups of Helicopters, Arm Circles, Ukrainian Soldiers, DQs, LBCs, Flutters and Merkins.
Taking from Attila’s playbook, I took out a park of cards to determine the kettlebell exercises. Clubs were Curls, Spades-Squats, Hearts-overHead presses and Diamonds-Da swings. Face cards=ten, Diamonds=15, face value for everything else with a 5 minimum and 2 jokers for ten burpees each. Lots of math involved. Total of 105 reps of each plus twenty burpees.
With 15 minutes left we did another lap of the bus loop with a shout of “we don’t run at Kettlebells” from the Pax. And then we did a Lindsey of Overhead Pulls and Sit and Press. (30/10, 25/15, etc until 10/30).
Circled back up for a little Mary of Freddie Mercuries, APDs and Heals to Heaven.Music playing the entire time and Mary turning into The Funny Bone are some nice touches at The Old Hundred.
Announcements included Hermey going to the Bridge on 11/30 and encouraging others plus some secret SOJ meeting at a rodeo down south.
Prayers for Orange Crush’s friend Andy, Dumar’s dad, Roger Roger’s wife, Fudd’s sister Mary and Fireman Ed.
Thank you for letting me take over. Be on the lookout for a Purple Ghost Rain at an AO near you!
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Find the Snowmen
14 HIMs came out on a wet Monday morning to see what YHC had in store. I had prepared a nice easy workout to ease @ntb back into F3 after his time off but I think the fart sack got the best of him. so here is what went down…
Slow mosey around the cul de sac and then Warmarama – SSH, Merkins, dead man hang, Ukrainian soldiers, Freddie Mercurys…some minor grumbling that the exercises were outside the typical also order but we moved forward.
TRIPLE CHECK- LBC’s / Squats and runner runs to find a snowman each time looking for a different one. not many snowmen in the neighborhood yet !
Off to ” the cage” for some 4 corners prostitute sale- YHC had the pax pin their pain – Merkins, Mountain climbers, jump squats , SSH
Finished up with 11’s – decline merkins and monkey bumpers- karaoke across the parking lot.
ANNOUNCEMENTS- Chili cookoff @ the Alamo, Hermey bringing people to the bridge at the end off the month!
YHC took us out in prayer
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Studfinder VQ – Mudslide inspired beatdown at Satan’s Hill
Ghost writer here for Studfinder. 20 dirty dogs came out to join old Studfinder this past Friday at Satan’s Hill to cap of VQ week.
Good job on warmup and the introduction. After all that, Studfinder introduced 13 stations of pain. Partner up, about 2.5 minutes each rotation.
1. Tug of war
X3 then stretch w/ rope
2. 20 squat run hill 20 squat
3. Jump rope
4. Bench press x200
5. 15 pushups run hill 15 more
6. Medicine ball squats
7. 15 chest to bar run hill 10 more
8. Lunge with weights to curb/cone x2
9. Overhead press x150
10. 10 burpees run hill 5 burpees
11. Farmers walk to cone x2
12. Curls x200
13. 20 side strat hops run hill 20
Studfinder prayed us out.
Sign up for Chili cookoff.
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Getting Race Ready
1 Pavement Pounder and 1 trail runner got up in the wee hours of the morning for the first edition of Premature Acceleration since I don’t know when. We ran around to the back entrance to the park then a tour of the Mayfair Estates neighborhood behind PapaJohns. Great to catch up with Boberry as always. I have the Richmond Half Marathon next week, and Boberry has a 30k trail run coming up in January, so we had a lot of talk about nutrition and strategies for running races. Then on to DTH’s ruck and beatdown!
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Ruck-a-ccino
6 HIMs came out for a lovely jaunt throughout RounTrey. According to the stars on a clear morning this is what happened.
Meet st the stop sign, no sign of Fandango so we swing by his house. Discussions about revving our engines occurred but we carried on through the new section, up Enmore and around to McGruffs house. Circling back we swung by the reservoir and took advantage of daylight savings.
Discussions centered on the Commanders running the East despite our token Eagles fan objections. It’s good to get the group together and share coffee, conversation, and exercise
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The new squirrel
Three average runners and Doozy set off from Midlothian Middle on a quest to tame the mean streets of Northern Midlothia. The route took us through the Old Towne and into Salisbury.
Runs haven’t been quite the same without Tobit, but halfway through the course we identified our new squirrel (the runner who panics and separates from the pack when a car approaches). As we wandered into the Salisbury neighborhood, the most dangerous part of the route was afoot and a speeding car was fast approaching the hairpin turn. Three of us took the inside track on Winterfield Rd to provide perfect visibility for the oncoming commuter; Bullseye darted across the road and turned on a flashlight, daring the driver to choose one side vs. the other.
We all survived and YHC missed an opportunity to throw flak at Bulleye so I decided to call him out here. Tobit, you’ve officially been replaced. You’re welcome.
Numberama, Namerama
Prayers for Wedding Singer’s good friend who is struggling through what looks like the last phase of his cancer journey. Lift up his wife, 3 young kids, and friends as they walk through this difficult time.