2 HIMs came out for Premature Acceleration Goyne Park version. In preparation for the Homegrown Half in 2 weeks, Boberry and I decided to go for a 10k. We managed to get it in with a few minutes to spare. Ran through some neighborhoods, a trip down Karma Rd. Then the second half we made a short trip down Iron Bridge Rd. Always great to catch to catch up with Boberry.
Browsing: #SOJ
A half-dozen deep South gloom warriors rose to the challenge this morning conquering both a Goyne Hard and then also the following coal-stoking sweatfest in the engine room of the pain train: The THANG: WARMERAMA: Moseyrama around the front field (chase a goose) and then circle up near the pavilion Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom COP #1: Mosey back out to the parking lot BROAD JUMP HERPEES x10 parking spaces COP #2: Mosey to the tennis courts HARD-CORE FOUR CORNERS: Bear crawl between corners, adding reps each corner in escalator fashion…
3 weighted backpack aficionados hit the streets of Chester at 6am. I was unable to spell “CHAP,” so we just walked down random streets. All gravel paths and trails were explored and typically went nowhere. Highlights included walking the ultimate frisbee course and encountering a pajama clad maintenance man?? We also chucked a disc into the woods. Heading back towards the flag, we reminded Big Rig, Mudslide, and State Farm to use proper form on their exercises, which was greatly appreciated. Made it back in 55 minutes and began mental preparation for Tryhard’s savage beatdown. A good time was had…
What was that play that the Eagles called that caught New England by surprise and secured the W? The Philly Special! YHC strolled in this morning with the ominous Ghost Flag in hand. Swoop definitely had a great Q up his sleeve but YHC fooled the PAX and did what had to be done to secure the W. Here’s how it went down… Warmarama – Moseyed into the woods for a quick lap around the gazebo. Circled up, explained the rules of the Ghost Flag, gave the F3 mission and got into it…SSH’s, Cheery Pickers, Dead Man Hang, LBC’s, Rosco’s…
WARMERAMA: Mosey to the Basketball Courts and circle up SSH, Copperhead Squats, Plank Stretch, Merkins. COP #1: Wave of Merkins Start with 1 Merkin and Hold Plank while passing to the right. Go to 2 around, then 3,4,5. COP #2: Wave of LBCs Start with 1 LBC and pass to the right. Add another, 2 around, then 3,4,5. COP #3: Game of WiffleBall Rules: Start with 2 Strikes. No Walks. Single (through infield, Double (to the fence) or HR (over the fence). “Wiff”/Out = Batting Team Burpee Foul = Hitter Burpee 2 Fouls = Out = Batting Team Burpee Catch…
Started with the quick mosey to the BBall court. WARMARAMA: circled up for my introduction. SSH’s, Ukrainian sliders, grass grabbers. Around the perimeter of the basketball court we started on the long side with lunges, then broad jump burpees, Mario hops, finished our lap with bear crawl. From there we mosied over to the entry way polls for some pole smokers and pole dancers. Quick stroll around the cow pasture to the Pavillion for some dips, incline merkins and decline merkins. At this point someone thought it would be a good idea to call 21’s with burpees and WW2. This…
7 Kettlebellers gathered for the latest edition of the Old Hundred. It was hot, but the fellas were ready to throw around some iron. Here is a brief summary for your viewing pleasure:Leave the Kbells and mosey to the side of the school for Warm Up: SSH’s, Windshield Wipers, Apple Bottom Poppers, LBC’s, Freddy Mercury’s, Hand Release Merkins. Avoid the SUV speeding through the parking lot. Mosey back toward the flag with variable movements: Bernie Sanders, Butt Kick, High Knees. Exercise One: 4 Corners (Prostitute) 10 Squat Thrusters, 20 Upright Row, 30 Lawnmower Pulls, 40 Flutter Kicks w/K Bell. Around…
After getting the Q ghosted from me at Satan’s last Friday – YHC was ready for some payback! Bitter sweet seeing the sad look on Rudy’s face when he rolled into the parking lot – but now he’s got the flag for some future payback! State Farm is the captain now… Warm-up: Indigenous plate run two groups (Rear pax does one burpee, runs to front and takes 10# plate) Circle UP – Disclaimer – Various IC XO’s – F3 Mission and Credo Tennis Court – Merkin jax suicides 1rep/4reps – perfect merkin then plank Jax Bear crawl to net 2reps/8 reps…
There was a lot to learn and more fun to be had. The water adds resistance to every move. We found with the group 6 relay races with dumbbells under water made for a great time. Various trips across the pool with two 20lb dumbells and you’ll feel it. We stayed in the 3-6ft section of the pool for this. We used the 12ft well for deep dives with the dumbbells. And a few cannonballs, front flips, and dives. The low diving board is a great assisted pull up station. Team Bloods left there mark on the pool but at…
After we finished the pre-workout of pull ups and dips, time for broga with yours truly. A nice little 15 minutes of various movements(up, down dog, Warrior 2, reverse warrior, triangle, side angle, ending with pigeon(big rig’s case figure 4). The pavilion was also where my shirt stayed due to it being soaked with the morning rains. Yes I am trying to get lighter….I have the strength that is not the issue, for myself the muscle endurance is what I need to work on. I have been doing more yoga at home plus push ups, squats, jump rope other things…