Tag: #SOJ

  • Learning and Recovering

    This morning, as I was on my way there with the bands I was trying to figure out things. I had a few ideas but the main one was broga with the bands at the end. Arrived, set the bands nearby, then time to get going. A healthy 10 ventured came down to get one more session in with yours truly to end 2024. A little run then a warmup that’s was probably a surprise cause it was short(SSHs, Imperial Walkers, Dead Man Hangs, Merkins, Flutters). I didn’t want to waste time, felt to get going which was the right thing.

    I enjoy Doras, one of my favorite things plus I can really get the rep range going. This morning we did Dora with the bands(yes it can be done). 100 Merkins, 200 squats, 300 LBCs now since you had a partner, even splits after you completed that part run to the stop sign and back. I am sure people are going how do you do LBCs with the bands(I figured it out) plus to add more intensity move the feet apart at about 50, the muscles are working hard you can feel it.

    Next… A Mudslide classic runs up the hill. I made it into a mini Build A Beast with jump squats, WW2, and plank jacks with a burpee topper. We each got a round in, I saw the time thought let’s get in something good in before broga starts. A nice little fast feet combo changes in directions. 45 seconds one round was all we needed. The last part, stretches with the bands(a little extra wind included). Shoulders, legs, hips even did Futon’s favorite to close things out. Numbers, names prayer led by YHC to close it out

    See Slack a lot I am sure upcoming to start the year. One thing I have learned recently the workouts on Thursday and Friday(for myself those are recovery ones). I use them to help my body learn and not really going for full effort. I save the big effort for a Saturday session and if you were there last Saturday, you saw what’s possible. The bands (especially the smaller ones) need to be replaced. I have had those for almost 5 years so next time with them, I should have newer ones. I do have something I am doing in January, plus a new spot that I have been seeing I got a chance to train I will be going back there to learn and get my body more functional in 2025 and beyond. If you every want to venture to it or get together and train at a spot reach out. If you’re at RNR tomorrow, I will see you there have a good one

  • Frosty The Pull Up Bar

    3 Frosty Gloomers made it to the jungle gym at Ecoff Elementary for another Pull Up Training Session. The frosty bars didnt stop these beasts from putting in work. But there was a little work that didnt require any hands on the bars

    Hollow Rocks

    Kipping Pull Ups

    Banded Pull Up Pyramid

    Banded Rows

    Banded Maximum Reps

    There were lots of Side Strattle Hops between sets to try to keep some feeling in the hands.

    Great work boys!!

  • Christmas Eve Beatdown

    3 Goyne Gloom Warriors came out to Goyne Park for a Christmas Eve Edition of The Bermuda Triangle. It was a frosty 70 and sunny, but that didn’t stop this trio from putting ourselves to the test, with a State Farm Classic. Here’s what the UFO drones reportedly saw.

    Warmarama

    SSH x34 In Cadence for the amount of points the Green Bay Packers scored last night!

    Burpees x0 times for the amount of points the Green Bay Packers allowed last night!!

    Helicopters, Don Quyotes, Imperial Walkers, LBCs.

    The Thang

    2 Minute Maximum Reps or carry for each exercise

    Merkins
    Sit ups
    Thrusters
    Jump Squats
    Ball Dippers Double Count
    Curls
    Skull Crushers
    Polesmokers
    Imperial Walkers Double Count
    Double Cindy Farmer’s Carry
    Rifle Carry

    We all chose to do each exercise in different orders. Pool Boy disputed YHC’s form on the Polesmokers.

    Announcements

    YHC has a 100 Qs for 2024 Q at Rocknroll on Saturday,

    Pool Boy, Choo Choo, and Beaver are all hitting 100 posts at about the same time and are celebrating with a CSAUP at The Lumberyard on Saturday!!  Congrats Boys!!

    Merry Christmas everyone!

  • Nightmare Before Christmas

    15 HIMs came out to make some room on the waistline to enjoy some delicious and moist cookies…according to the random pile of cinder blocks we found deep in The Alamo, here’s what happened:

    PAX mentioned they were cold, so YHC kept things moving. Mosey to the playground and instead of circling up, we lined up for warmarama. SSH then high knees to next mailbox, Imperial Walkers then butt kickers to next mailbox, etc. Rotate to end of street.

    Merkin alley. Ascending Merlin’s every driveway to 5, then descending to the end.

    oh what’s this, a pile a cinder blocks? Don’t mind if I do. Partner up for MOUNT DORA. Fun little nugget of a hill tucked away in a far away corner of the neighborhood. 100 merkins, 200 curls, 300 mountain climbers, 200 overhead press, 100 squats. Runner to top of hill and back.

    ascending firecrackers back on the road, followed by copperhead squats + high knees/butt kickers and mosey BTTF. Round of Merlin’s to close us out.

    Announcements, prayers, and a round of bourbon for all.

  • Still one more to go…..

    It was 4 days before Christmas at Rockwood no creatures were stirring, cause they realized Mudslide plus 9 others came out to get in a good beatdown. I told myself this one will be good, I had ideas what I want to do and did we ever. Here’s the rundown:

    7am hits, 2 laps around the basketball court then into a WARMARAMMA (SSHs, Don Quixotes, Ukrainian Soldiers, Merkins, Alabama Prom Dates, Freddie Mercury). Right out of the gate: animal suicides(crab walks, murder bunny, gorillas and bear crawls). Yeah, already we are not even 15 minutes in and going after it hard. After that, mosey over to the concession area for a triple check (wall sits, tricep dips, down then run back up skipping every other step). A little break then over to the big baseball field for some Spartan training.

    6… Yes 6 rounds 10 burpees, 15 jump squats, 20 plank jacks a little run then back. The kicker(you had 2 minutes 30’seconds to complete it all). The last 2 rounds I went to 3 minutes trust me there are more variations in 2025, we will be doing them(I am getting back into Spartan races next year so this and others will be helpful). One completed a little breather, then mosey to the pull up area. Why pull ups… Work on that upper body so 4 rounds 5 reps each after that something new I wanted to try out. Partner assisted pull up follow up with partner assisted negatives(5 count). 3 rounds 3 reps each mosey to the parking area for one of my classics

    Dora time…100 Carolina Dry Docks, 200 Hindu squats, 300 curb skips side to side. With only a few minutes left, back to the start for a little stretching and done. Numbers, names and prayer led by YHC to close things out.

    We are trying to encourage others to sign up and Q no matter Dogpile, RNR, wherever you can. You can do whatever you want there’s are basic things you want to run for the entire hour(your Q, you are the boss). Triple checks are easy to add, if you have questions or stuck ask away we can help you out. This year for me… You are seeing the changes I have been wanting to make come to life. I continue to evolve running a lot more, doing road races mobility work to keep my body functional. I lost just about 30 pounds this year, I may lose weight yet get stronger my thing now is I want to continue to evolve get stronger do things 5 years or so ago I thought no way. I also have ideas like when the new amphitheater by Brown’s Island open, I wonder if we can do workouts there or nearby. I found this little fitness park near home I am trying to get teens to come out and train with their parents. Cogbill Park had started to be built a mile from home I hope they built a great place plus we can set something up there. Spartan weekend in October you guys think that you are in shape, come out do one it will be a wake up call yet it puts its hooks into you.

    One more Q to lead… Satan’s Hill Friday let’s just say(the bands will be back together). Thanks everyone see you next time

  • Gorilla Escapades

    Nine holiday-spirited ruck lovers followed a new route out of Rockwood, across Hull St, and around the quiet neighborhood streets of Mayfair Estates, covering a total of 3.08 miles. Weather reported 30 degrees, but it was 70 and sunny in these gloom lovers hearts. The Mumble Chatter was rich (ask Hardywood to share about his gorilla escapades), nearly everyone had a turn shouldering Sandy (the 60 pound sandbag), and no man was left behind. Oh, and Mudslide and Big Rig did some brotastic laps around the area.

    Prayers for Doublemint’s mom facing terminal cancer, and peace and wisdom for Dmint and his family in the process. God shines most brightly through us when we bear witness to His Love while walking through a  dark season. Keep the birth of Christ and the reason for His coming at the center – God loves YOU!  Yours AYE! ~DTH

  • Holiday Calorie Burn

    The B-Dubbers hit the streets early, eagerly anticipating a mystery Q at Twin Team. No House Party this morning – but we had to persevere. Route was the standard out and back up Robious Road. Lots of great conversation including the pronunciation of Botetourt.

    SYITG

  • That’s an expensive poop!

    5 grown-boys ran around a parking lot this morning at Timberwolf. YHC made a promise last night that we wouldn’t get all wet so here’s what went down…

    WARAMARA – Moseyed to the bus loop to stretch out. SSH’s, DMH, Touch Your Toes, Imperial Walkers, Ukrainian Soldiers, Arm Circles.

    COP #1 – 4 Corners (Prostitute Style)

    • Corner #1 – (10) SSH’s
    • Corner #2 – (20) Ball Dippers
    • Corner #3 – (30) Plank Jacks
    • Corner #4 – (40) Imperial Squat Walkers
    • 20 count and a quick Ring of Fire (Legs)

    COP #2 – 11’s, Run to the end of the bus loop

    • Spot #1 – Incline Merkins on the curb
    • Spot #2 – Decline Merkins on the curb
    • 20 count with a quick Ring of Fire (Chest)

    COP #3 – Quintuple Check

    • Runner to the far end of the parkin lot and back
    • Station #1 – (2 PAX) Dips on the picnic tables
    • Station #2 – (2 PAX) Step Ups on the picnic tables

    Moseyed back to the flag for a few extra squats and Bobby Hurley’s. Shoutout to Dicky V!

    ANNOUNCEMENTS

    • CFP Bracket Challenge – Check Slack and send brackets to Rudy and/or Futon
    • GO IRISH!!!

    PRAYERS

    • Hermey – Doctor appointment next week
    • Wildcat – Wife having a procedure tomorrow
    • Rudy – Family stuff

    Great work out there today, Boys! Proud to lead/know y’all.

  • The Swift Freak Show

    YHC’s Marathon Training Plan started on Monday, and on today’s menu was half mile intervals. Here’s the workout.

    Half mile conversational pace Warmup

    Half mile 7:30 per mile pace (5k pace) then Half mile 8:45 pace (Half marathon pace) Repeat 3 times

    Half mile conversational pace Cool down

    Our watches showed varied results, but good workout with Boberry

    Frozen Triangle coming on Super Bowl Saturday

  • The Last Non-Holiday MOT of the Year!

    Warm weather brought the runners but nay a route in sight. Nothing to fret, YHC and Doozy scrambled something together that gave everyone a good workout.

    We headed down Mt Midlo, beside the pond, and into the Midlo Mines Park to get our first mile in. We followed the trails into The Grove and left the neighborhood up the big hill that dropped us on Coalfield Rd.

    After that, every man for himself back to the flag. We all got somewhere between 4 & 5 miles, then called it a day with the Numberama, Namerama & Share+Prayer to close us out.