Tag: #SOJ

  • Push It, Push It Real Good

    2 Swift Freaks descended upon the track at Swift Creek Middle on a balmy morning compared to the last couple days, for a SPEED workout.

    What was on the menu for today was some intervals and some banded sprints.

    Start with a couple mosey laps around the track before really getting into it.

    2 laps or a half mile at an optimistic 5k pace then a walk/mosey lap.

    4 laps or full mile at the same 5k pace then a walk/mosey lap.

    1 lap at an almost all out sprint then a walk/mosey lap.
    Then 2 banded BoBiscuits!
    Take turns doing banded sprints on the straightaway and walking the turns. YHC was urging Bo to push hard and Bo said “I AM!”

    Bttf, then we decided to go for a quick trip cross campus to Clover Hill High School and back. Boberry continued on to the water and got in like 12 miles or something before work!

  • Last Week

    I’ve already forgotten the route and who attended – there were four of us. If you were one of them, let me know. #BigData

  • The Route

    It was too cold to explain a complicated route so we went with the next best thing, absolute chaos.

    Midlo Turnpike to Salisbury Drive to Westfield to Winterfield to LeGordon to Charter Colony to North Woolridge to Midlo Turnpike and back to Midlo Middle. That makes a 4 mile route. The 5 milers added the Mt. Pisgah loop.

    Whoop

  • Gambling at The Green Mile

    7 HIMs weren’t afraid of the temperatures in the teens and made it out to The Green Mile for a little Deck of Cards workout. Crabgrass continues his streak of workouts in shorts and a t-shirt, but did admit that his teeth were cold today. According to his chattering chompers, here is how it all went down:

    Warm-up: Mosey around the school to the bus parking lot where YHC anticipated conducting the workout, however the lights were off making it hard to see the cards. Continued warm up with IC exercises including SSH, Helicopters, Deadman Hang, Ukranian Soldiers, Merkins, Wilson’s/Fudd’s Wife and Roscoe’s Mom. Moseyed back to the main parking lot for the main event.

    Deck of Cards Workout: Each PAX member flips the top card and performs # shown for repetitions – Hearts = Hand Release Merkins, Diamonds = Dips on the Curb, Spades = Jump Squats, Clubs = Carolina Dry Docks, J/Q/K = 2 Count Flutter Kicks x 11-13 reps, Ace = Burpees x 10, Joker = Dealer’s Choice, Red Card = Run to # shown parking space and back

    Round 1 – Normal deck of cards style with rules above

    Round 2 – Call the card higher or lower – If incorrect, sprint to the next curb and back to perform above rules. First Joker appeared pulled by Hermes – PAX circled up for 3 minutes of ring of fire with favorite Merkin followed by favorite ab exercise.

    Round 3 – Call the card higher or lower AND red or black – If incorrect on high/low, Bernie to the next curb and back, if incorrect on red/back – perform 5 firecrackers and continue with above rules

    Round 4 – Call the card’s number AND suit – If incorrect on number, Bernie to the next curb and back, if incorrect on the suit – perform 10 monkey humpers and continue with above rules

    Round 5 – Running short on time as YHC tried to get too cute in Round 3 & 4, so back to normal deck of cards rules above. 2nd Joker appeared and YHC called an all out sprint to the curb, x 5 Burpees and back to continue with above rules. Somehow (PAX blaming YHC for stacking the deck?) we ended on an Ace with 10 Burpees and time was called.

    Numbers, Names, Announcement (Woodsman’s VQ 12/16 at Alamo, Rosie’s 12 Days of Christmas 12/17 at No Toll – See EF Hutton if interested in Secret Santa), Prayers (Anonymous 5-year-old diagnosed with Lymphoma that Heist saw a random text on a guy’s phone at Costco, Wildcat’s family/friends battling illness, YHC’s coworker whose father is in Hospice, YHC’s mother in law battling cancer, Dumar’s Dad starting radiation tomorrow).

    Thanks for coming out this morning fellas and pushing yourselves! Keep doing hard things!

  • Setting the bar low

    2 Pull Up Pros came out to the frosty jungle gym at Ecoff Elementary for some Pull Up Action. Initially, YHC was thinking about ways to keep our hands off the frosty bars by bringing a coupon and his brand new resistance bands, but things got going in a certain direction and decided to roll with it.


    Start off with the normal neck, chest, back, and shoulder stretches, followed by 3 sets of 10 hollow rocks.


    Then
    3 Chest to Bar Pull-ups x3 sets


    Then over to the short bar for some higher rep Pull-ups where the feet are allowed to touch the ground. I’m going to call these Touch and Go’s. Use narrow grip and use a similar rocking motion to the chest to bar Pull Up
    3 sets of 12
    Change grip and repeat
    3 sets of 12


    There were some other exercises, but I just can’t remember what they were!
    Thankful to have Tiger King join me on this chilly morning. Those pull up bars were COLD!

  • It’s Hot Out Here!

    3 Polar Bears skipped the fart sack and braved the cold on a frosty 70 and sunny morning in Goyne Park. Today’s edition of The Bermuda Triangle was going to keep everyone moving to avoid any frostbite from setting in.

    We started with a long mosey lap through the majority of the parking lot that ended with us in the lower lot near the Taco Truck.

    From here was the standard warmarama with the following exercises in Cadence

    SSH, Don Quyotes, Imperial Squat Walkers,  Box Cutters,  LBCs, Merkins

    COP 1

    Baby cow killers (Doozy calls these Mankillers) from 10 to 1

    COP 2

    4 Corners Prostitute Style around the lower lot, long run to the 1st corner!

    10 Rosalita Dips
    20 Ranger Merkins
    30 Ball Dippers
    40 Earl Fonda (20 Each Side)
    About halfway through, layers were coming off and Tiger King even said “It’s hot out here!”

    First to Twenty

    Next up YHC called on Tiger King for an exercise and he didn’t disappoint

    Prison Cell Pushups
    Since most of us don’t know what a pushup is, it is better known as a Navy SEAL Burpee. Performed until someone gets to 20!  That someone was Tiger King.

    4 Minutes of Mary
    Mosey to the picnic pavilion for a few minutes of Mary

    Alternating straight legged LBCs x35 Double Count
    WW2s until time

    Great work by all! Check Slack for announcements.

  • Forever 21 (twice)

    A perfect dozen posted in freezing temps to celebrate the good Doctor’s 42nd trip around the sun. Here’s the secret sauce for how these heroes are remaining forever 21…

    The THANG: 

    WARMERAMA: 

    • Mosey around the lot and SLAUGHTER START with x10 BroadJump Burpees
    • Head to the BBall Court and circle up
    • Welcome & Disclaimer
    • Many-a-classic DTH IC Reps, many totaling 42, though there was some apparent difficulty counting past whole numbers…

    THE LATINO SHUFFLE:

    • Hold plank while a number of PAX move their vehicles from the center lot so the unexpected Latino Market could set up

    COP #1: 

    • Mosey out to the big lot
    • BRO CODE 4-CORNERS
    • 42 reps at each corner
    • C1 – x42 merkins, plank for the six
    • Bear crawl to C2
    • C2 – x42 jump squats, Helix for the six
    • Bernie up to C3
    • C3 – x42 WWII’s, Crab plank for the six
    • Crab walk to C4
    • C4 – x42 ___ (something)
    • Mosey back around to the truck&flag

    COP #2:

    • IMPLEMENTS OF WOE TRIPLE CHECK
    • Split up into x3 groups of 4 and partner up within your group
    • Groups take turns with Duo-1 carrying an IOW around the lot while Duo-2 completes core reps. After each Groups’ Duo has a turn carrying the IOW, Groups switch to a new IOW for the next Round
    • IOW’s included a 75 pound 8-foot caber, a 60 pound sand bag, and a 40 pound ruck
    • Reps for the waiting pax were: Round 1 Flutters, Round 2 Hammers, and Round 3 Freddies

    COP #3:

    • TRAVELING 42’s
    • Mosey out to the dog park
    • x42 Chain Smokers
    • Mosey around the dog park and back to the main lot
    • x42 Rapid Alt Curb Steps (2-ct)
    • Mosey up to the top
    • x42 __ (something)

    COP #4:

    • WALL 42’s
    • Reps all together, single count loud & proud
    • x42 Hoedowns
    • x42 Donkey Kicks

    COP #5

    • Mosey over to the other big lot
    • x42 LINE WALKERS – made up on the spot – plank on a parking space line, walk hands from one side of the line to the other pivoting on feet, completing x2 shoulder taps on each side
    • Line up for SPRINTS – 42%, 84%, 142%, 21%

    Mosey BTTF:

    • En route, some Bernie, then x42 Lunges (single count)
    • Back on the court, circle up
    • PLANKORAMA REVIEW – F3 Credo, Mission, and 5CP’s
    • x42 Heels-to-Heaven IC
    • x42 LBC’s IC
    • …maybe something else?

    COT:

    • Counterama #12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  After heart-warming bro time with House Party rucking a log around Morning Wood, it was awesome to see a solid PAX gather for whatever YHC was gonna make up on the fly – the only plan, do 42 of everything. When YHC doesn’t plan the workout ahead of time two things happen: 1) it turns out to be brutal, and 2) YHC forgets all the stuff we did. Great to have ChaChi with us DR from Concord NC, and it was fun to get creative incorporating the Implements of Woe into a COP. Not quite cold/precipitous enough to freeze the beard, but still damn chilly. Really appreciate all these guys coming out. Also enjoyed a brief Coffeerama with Mudslide at Starbucks after. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Tue 12/3 OTB RUCK (0515 launch) – Meatball has the Q, Midlo Middle (SOT/MOT) location
    • Sat 12/7 Magnum PI at Dogpile
    • Mon 12/16 Woodsman VQ at Alamo
    • Tue 12/17 Rosie’s 12DOC at NoToll

  • still got it!

    After 42 trips around the sun, YHC still has it (IYKYK), but the outstanding morning wood wasn’t solo after all. Having planted the flag and hung the truck banner, House Party arrived as YHC’s first Birthday present, a welcome sight indeed! At 25 degrees, YHC was thinking he could do with another layer as we rucked to the pit, but then within just a few minutes of carrying one of the 8-foot logs, we were well warmed up. We made it most of the way around the loop before taking a break for x42 ruck squats, then re-shouldered the log to deliver it to the truck. With 25 minutes to go, we speed-rucked a woods path loop and came out at the nature center to discover Mudslide and Big Rig (cutely matching gray and black outfits) getting in a couple miles. Got back in time for a few minutes of stretching as PAX showed up for the Bootcamp. Yours AYE! ~DTH

  • Black Friday at Satan’s Hill

    After battling through the bourbon/beer, tryptophan and parents/in-laws yesterday, PAX members came out at 5:30 this Black Friday morning to only see a line of 4 HIMs for the doorbuster deal! Everyone was excited to know that they arrived early enough to flood Satan’s Hill when the doors opened. According to the Starlink Satellites that crossed through the sky, here is how it went down:

    Warmup mosey to the end of the parking lot and back to circle up for IC exercises – SSH, Arm Circles, Copperhead Squats, Merkins, Butterfly Stretch, LBC’s, Knee to Chest, Roscoe’s Mom

    COP 1: “Satan’s Hell” – Start at the bottom of Satan’s Hill, your goal is to end at the top of the hill. Rules are as follows – You have 3 modes of transportation to choose from: Bear Crawl, Lunges and Broad Jump Burpees. You may start with any MOT that you wish, but in order to change to a different MOT, you must pay a 25 merkin penalty. If you wish to keep the same MOT, but just need a break, there is a 25 double count flutter kick penalty. Once you change MOT, you may not go back to the one you gave up. And Go! Hermes led the way to the top using bear crawl for 1/4 of the way and then relying on the legs for lunges the rest of the way. Taziki was a beast showing off the bear crawl for 3/4 of the way and finishing with lunges, meanwhile Crabgrass and YHC did a blend of all 3 MOT. No flutter kick penalties required. Well done fellas!

    COP 2: Quadruple Check at the top of hill. P1 – Buckin’ Broncos, P2 – Freddie Mercuries, P3 – Squats P4 – Runn halfway down Farnham Dr and back. Bernie back down the hill to the parking lot

    COP 3: Partnered up for a Dora with coupons – 100 Merkins on 2 side by side cinder blocks for increased chest range of motion, 200 Skull Crushers, 300 Bicep Curls, Planned for 400 Overhead Raises, but ran short on time, therefore only got through about 150 per duo.

    Time Called, Numbers, Names, Announcements (Hermes leading at The Bridge tomorrow for his birthday Q, Meatball leading a ruck next Tuesday which will be held at the Midlothian Mines – more details to come on slack, Rosie’s 12 Days of Christmas 12/17), Prayer Requests (No specific requests, so just for those unspoken prayers and all that we have been blessed with this Thanksgiving season).

    Thanks for coming out this AM fellas. Was starting to get a little worried at 5:27! Have a blessed day and enjoy the long weekend!

  • Black Listed

    Four lords of the gloom rucked a few miles through neighborhood discussing a variety of topics, one of which being the blatant corruption of our legal system. A resultant revelation may be that YHC’s obstinate participation in hanging a jury on a murder trial some years back may have resulted in YHC being black listed from ever again being drafted for jury duty – we’ll call that a win. Coffeerama after was awesome. Please join us in prayer for brother Doublemint who found out this morning of his Uncle Jim’s passing. And Happy Thanksgiving to all! Yours, DTH