YHC turned on the New Age punk rock to accompany this trios pull up and dip adventure today. Happy to say that all the work we’ve been putting in has increased the max reps for myself, big rig, and pool boy, we will be at David Goggins level soon! YhC’s arms which cannot stretch out all the way now today did the following… Warm-ups Arm Circles Helis Hollow rocks Banded Muscle-Ups Rotate/Practice + Muscle Up + 3 SB Dips Pullup/SB Dip Superset 1 Pull-up // 2 Dips 2 Pull-up // 4 Dips Ladder up until failure start back at bottom…
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8 of SOJ’s finest gathered for the latest round of Rock N Roll. The following is a brief summary for your viewing pleasure: Mosey to the big parking lot for Warm Up:SSH’s, Ski Jumps, Windshield Wipers, Ukrainian Soldiers, Arm Circles, Hand Release Merkins, Shoulder Taps, Freddy Mercury’s, Alabama Prom Dates Across the parking lot: Mario Jumps, Butt Kicks, Bernie Mummy’s, Karoake, Broad Jumps, No cheat Broad JumpsTo the hill for Exercise One: 10 rounds of hill repeats with Mountain Climbers at the bottom. Start with 1, work our way up to 10. Mosey down the paved trail to the Pavilion…
Light crowd at Morning Wood today….but the show must go on. Lurch did a solo ruck to points unknown. YHC and Touchdown moseyed to the small basketball court:Warmups: Leg Pulls, Open the Gate, Mummy Walks Rebound drills: lay ups x 3, mid-range jumpshot x3, 3 pointer x 3. Repeat on left side Exercise One: shooting contest1 merkin for each missed shot.5 free throw attempts5 jump shots from the elbow (both sides) 5 three pointers x 2 Exercise Two: 21Apparently kids today don’t play “taps” where you go back to zero. Weak Obviously I won all of the aforementioned contests. Mosey…
12 HIMs skipped beach week and instead joined a VQ on a 70 degree morning with sauna-esque humidity. A few sleuths noticed signs on buckets and boxes spread throughout New Market, foreshadowing what their Friday morning beatdown had in store. There’s been chatter about SOJ needing to work biceps more. Perhaps another day, today was leg day (don’t skip). A quick mosey to the stop sign and back got our morning started right. WARMORAMA: Being YHC’s VQ and with an FNG in attendance, started with our mission statement and F3 educational information/principles. SSH, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, Merkins,…
4 HIMS showed up to a damp court this morning hoping to get some basketball in. With a light team we called an audible and made the most of it. warmarama- SSH, Imperial walkers, dead man hand, merkins, lbc’s Lap around the school and the courts and the game of PIG began ( 4 rounds ). missed shot is 5 merkins and for every letter its 5 burpees. Futon and Crabgrass battled to the end with mid range jumpers. Suicides – at each line we had excercises 10 burpees, 20 squats , 30 merkins, 40 SSH Back to the court…
…was going to be the title of this backblast until Snip came screeching into the parking lot at 0530 to join Purple Rain and YHC for another storied beatdown at The Forge. Temperatures were sunny and 70 with a humidity of 102%. Warmarama at the flag pole and then mosey around to the amphitheater courtyard for 11s hill-style! Hand-release merkins at the top of the hill accompanied by SSH at the bottom. With our bodies warmed up and hearts pumping a little harder it was time for the main event back at the amphitheater. Ascend the amphitheater steps, executing the…
A fantastic foursome set off from Stony Point shopping center at 0500 burdened with the tried and true stressors of work, newborn babies, and backpacks full of heavy $%@#! Approximately 3.15 miles were logged on a new route through the neighborhood and the PAX ended with 10min of weighted movements in the parking lot so our pump was fresh for crushing bagels and coffee at Einstein’s afterwards. Many great topics of discussion today including the joys of newborns, government contracts, “loving” your mammon (Q-Source word for job), and which state has the most ridiculous legal pitfalls to traverse.
5:30 and we’re off! Quick mosey round the school. Nice intimate group today, good chatter, good vibes, high humidity. An eclectic playlist and some serious work going on. But first… Andy Dufresne, straight up, over to the R then L, helicopters in cadence, grass grabbers in cadence, dead man hang, straight down, to the R then L, hold a deep squat and maybe bounce a little bit, butterfly stretch, lie on back R leg held to chest then L leg, 10 merkins in cadence, the wives stretches The Work: All of the following 4 blocks of 3 exercise pairings performed…
YHC was joined by Broadway and Pool Boy for some morning Pull-up and dip training. Excellent having the group together. Warmup Escalator Pullups (1, 2, 3, and reset) in a group EMOM Pullups – 4EA – Plank In between EMOM Straight Bar Dips – 10 EA – SSH In Between “Pulse” Pullup Burnouts – 3 Sets each Too sweaty for the weight vest on the Oyster Q – this burned me out! LFGO! -State Farm
Man. A week from the gloom is too long (was away on vacation). Small showing by the Rountree/NM crew today. I even brought an FNG. Shame shame. Warmorama. F3 intro statement etc etc. Mosey to front of pool entrance for a “quintuple check”. Damn right we did. Runner goes to towards entrance at Woolridge and back. Exercises were LBCs, squats, Drydocks, and SSH. Some excellent mumble chatter (first watch level) on the possible FNG names (rhymes with beef?) inspired the sounds of a wet lower back on pavement. This took awhile btw To the bunker! 11s starting with Merkins to…