Tag: #SOJ

  • Back up to 50, sometimes 110

    A handsome six pack of ruck brothers assembled in the frigid gloom to tackle at least a few miles under extra weight. YHC had challenged the PAX to pack an extra 10 pounds today, which brought YHC up to 50 pounds – feelin’ like Growruck all over again! Then we also shared Sandy (60# sandbag) for the duration of the ruck. The GTE vets all agreed anything is possible (and better) than when we bear crawled downhill with 50+ pound packs on board. Appreciated the warm conversation on a cold morning – and TSG learned something new! (See picture) Yours AYE! ~DTH

  • 75-year old Donkey D!{k

    11 grown-boys saw YHC on the Q sheet and knew EXACTLY what to expect this morning. A smile from ear to ear, passion through the roof and some energy to burn after Notre Dame took care of business last night. Let’s gooo!!!

    WARMARAMA – A pretty lengthy “victory lap” up the hill, around the corner and back through the woods. Stretched out with some intentional QTY’s to bust Hermey’s chops a little bit: SSH’s (23), DMH, Cherry Pickers (10), Sit and Stretch, Rosco’s Mom, Merkins, Wilson’s wife and Fudd’s wife.

    COP #1 – Moseyed over to the playground for a mini “Rudy’s playground” routine.

    • (2) PAX members performed QTY (5) pull ups while the remaining PAX members performed Incline Merkins/played on the bridge. Two rounds.

    COP #2 – Moseyed to the far end of the parking lot for 11’s.

    • Incline/Decline Merkins on the curb.

    COP #3 – Moseyed to the bottom of Satan’s Hill for a quick run to the top w/ some stops along the way. QTY’s were a nod to area code 574. Go Irish!

    • At the (3) stops on the way up, performed (5) SSH’s, (7) Arm Circles and (4) Squats.
    • At the (3) stops on the way down, performed (5) SSH’s, (7) Arm Circles and (4) Squats.

    COP #4 – Triple Check

    • Run to the top of the hill
    • Jerkins
    • Coupon Curls

    Sprinkled in some Burpees for those who are taking on the January Burpee Challenge.

    ANNOUNCEMENTS

    • Frozen Triangle: Saturday, February 8th

    PRAYERS/WINS

    • Sunny D’s mom is living her best life!
    • Dumar’s dad is still battling!

  • N.O.L.A.

    9 grown-boys made their way to Timberwolf this morning and got after it! YHC wanted to show some love and respect for the families affected by the tragedy in New Orleans, LA (NOLA) so here’s what went down…

    WARMARAMA – Moseyed to the bus loop for some stretching. SSH’s, DMH, Cherry Pickers, Sit and Reach, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. Moseyed back over to the parking lot for headlamps/kettlebells and made our way down to the football field.

    COP #1 – 4 Corners on the track. QTY (15) at each corner for the (15) people that passed away.

    • Corner #1 – (N) No-Cheat Merkins
    • Corner #2 – (O) Box-Cutters but making an “O” shape
    • Corner #3 – (L) Lunges
    • Corner #4 – (A) Alabama PD’s

    COP #2 – Field-width runs/Merkins

    • Perform merkins ABC style until you reach (N), run to the other end of the field.
    • Perform merkins ABC style until you reach (O), run to the other end of the field.
    • Perform merkins ABC style until you reach (L), run to the other end of the field.
    • Perform (1) Burpee for the (A)

    COP #3 – Kettlebell letters

    • The PAX attempted to spell out “NOLA” by passing the kettlebells around. Long story short, 16 burpees were performed.
    • Each PAX member had a turn holding a kettlebell away from the body and spelling out the letters N-O-L-A. Repeated 3x.

    COP #4 – Ring of Fire with various kettlebell exercises.

    Some sprints were worked in as well. Hate ’em but love ’em.

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • Prayers for the families affected by the tragedy in NOLA as they try to resume their lives.
    • GOD IS GOOD ALL THE TIME!

  • The Pre-Run Part Deaux: The Trail

    Having wrapped up 6ish miles, YHC and Big Rig ventured out to tour the trails of Rockwood Park. Route was to stay to the right and run along the water, following the trail. Unfortunately this proved to be difficult while it was still pitch black outside. We did well, making good time until YHC ran out of gas. YHC needs to a better job listening to the body, pushed a little too hard, getting after it three days in a row.

  • Better Wear a Cup For That

    2 Bermuda Boys hit the jungle gym at Ecoff Elementary for Pull Up, Dip, and Slam Ball?? Session. New to the already unique Off The Books workout, Pool Boy wanted to play with one of his new toys, the 20 lb slam ball. Here’s what went down.

    Start with the normal arm circles, and neck, chest, and shoulder stretches.

    Hollow Rocks and leg raises with Slam Ball

    Banded Pull Up pyramid

    Several Sets of Dips

    Squat and Toss the Slam Ball to each other over the ladder (this was difficult with only YHC’s headlamp on the edge of the ply area for light)
    Kipping Pull-ups

    Sit ups and American Hammers and toss the Slam Ball. Definitely almost had a nut shot attempting these.

    Max reps Banded Pull-ups

    This was officially Pool Boy’s 100th post. It’s really inspiring to see how far he’s come in 7 months. I’m proud to say that I was the one able to EH him to come to that State Farm Tuesday CSAUP back in May, but he should be even more proud of all the hard work he’s put in up to this point. Congrats brother!

  • 101 for 2024

    After the usual pull up session no WARMARAMA was needed, got right into. While looking for the headlights off in the distance of the fart packers this is where it started.

    triple set of WW3’s, offset merkins on the slam ball, jump rope. The timer was the runner and we ran between each workout.

    Next up we did calf raises with cindies in hand while time ran a lap. 3 laps and each lap change for position. Straight leg, pigeon toed, duck footed.

    If the calfs weren’t sore heres some SSH’s while timer farmer carries cindies across parking lot and runs back.

    next up 3 rounds of (6)deficit merkins on the parking curbs, (12) ranger merkins, (25) block chest press.

    with a few minutes to kill command or abs. Heels to heaven and alternating stiff leg LBC’s.

    What a way to finish off 2024. 5/21/2024 I started F3 at goyne park, today was 101 posts. My goal was to get 100 posts for 2024 and I just got it. I can’t thank Big Rig enough for getting me out there, and everyone else along the way. I’m looking forward to 2025.

  • chasing paces

    after previous miscommunication, YHC and Big Rig met at Swift Creek Elementary for a run on the Brandermill paths. Running down along the reservoir and back for 5ish miles. We were going for progressive paces for the middle miles, but the windy paths made it difficult to hit our lofty goals. But, we are better for attempting it!

  • Triple Decker

    6 HIMs emerged from the gloom ready to take on a New Year’s Eve Eve beatdown. After a quick mosey down the street and BTTF, we started off with some stretching. We were delighted to see Big Herm’s truck pull up (only a few minutes late…). 6 became 8 and we were ready to rock n’ roll.

    After warmup and stretches, mosey to clubhouse door for the first leg of the Triple Decker (a la 3 triple checks).

    Round 1 – J Lo’s + Cinder Block Squats + runner to top of hill and back

    Round 2 – Move over to corner of parking lot. 8 count Shazams + Cinder Block Kettlebell Swings + Runner to top of hill and back

    Round 3 – Move down to the waterslide part of the parking lot. Plank Walks + No Surrenders + runner to dumpsters and back

    Closed it out with a Ring of Fire Merkins.

    Announcements and Prayers. Everyone be safe tomorrow and make it home. Call an Uber

  • How is that Hill 1??

      It was almost a Saturday version of The Graveyard Shift, but this was the Premature Acceleration Road Course. 440 AM and YHC spotted Boberry’s headlights at the entrance to Rockwood Park. No real warmup we just hit the ground running.

    I was looking forward to showing Boberry the area behind Providence Elementary, so after making the trek down Courthouse and through Sunset Hills down to the pass thru near the Elementary School, all the way to the back of the neighborhood, I said to Boberry, “This is the First Hill”.  To which he responded with this backblast’s namesake.

    I went on to show him the other 2 good sized Hills in the neighborhood, before taking us back the way we came, up to Sunset Hills, back to Courthouse and back to Rockwood Park, and time for a hydration stop. The Trail Course of Premature Acceleration, still to come.

  • Magnificent Seven

    It was a wet 70 and sunny on the grounds at Rockwood Park. But that didn’t stop the Magnificent Seven from putting in the work at the last Rocknroll of 2024. Even an FNG!  According to the squirrel that seemed to be mocking us, here’s what happened.


    Warmarama
    Mosey to the basketball court for the standard warmarama with the disclaimer for the FNG.
    Side Straddle Hops
    Ukrainian Soldiers
    Imperial Walkers
    Don Quyotes
    Down to Plank for Mission, Credo, and Core Principles. Mosey back to YHC’s truck, where an F3 Cindy was conveniently placed for


    The Thang


    Each PAX gets to do 10 Thrusters while all other PAX holds Plank.
    Mosey over to the pavilion on the nature trail for a pair of triple checks.


    TC #1
    X Factor situps
    Picnic bench step ups
    Timer runs to the sign about 40 yards away and back


    TC #2
    Heels to Heaven
    Chair Dips
    Run to the sign and Bernie back


    Mosey to the concession stand for some Wall Work
    Hoe Downs and Donkey Kicks 2 Rounds of Each


    Then over to Mudslide’s Hill for Elevens
    1 Jump Squat at the bottom
    Reverse Lunges up (modify to forward Lunge, or side shuffle)
    10 Incline Merkins at the top
    Run back down


    Indigenous People’s Run with the trailer doing 3 burpees and running to the front, then a round with 2 burpees stop back at the Cindy.


    Merkin Ring of Fire
    PAX take turns doing Merkin of choice while others hold Plank.


    Cindy Ring of Fire
    PAX pass around Cindy and do 10 Military Presses while others do squats
    Repeat with Curls


    100 merkins as a group.
    Time


    YHC promised to keep the PAX somewhat dry as long as they could hold Plank, and the PAX managed to live up to their end of the bargain.

    This week YHC reached 100 Qs for the year. Truly a blessing to be able to lead other men, and I encourage you to do so if you haven’t.


    Ponch said he was bringing an FNG the night before, but I have to admit I was pretty skeptical, considering the weather. But Ponch came through and gave it away!  That’s what it’s all about!  Welcome to Carerra!