Tag: #SOJ

  • Inverted Monkey Humpers?


    3 Pull Up Enthusiasts came together at Goyne Park for the latest version of Pull Up Training. It was a warm 70 and sunny for a late November morning, so the Pull Up bars weren’t frosty which will be the case before too long.


    Started with some arm circles and other neck, chest, and arm stretches. Then we got into it.


    10 Hollow Rocks x3 sets


    Corn Cob Pull Up Pyramids  (this was Pool Boy’s first time)


    Followed by


    Dip Pyramid starting at 5 reps and rotating between Corn Cob Jerkins


    Finish up with 3 sets of Chest to bar Pull Ups to failure or Jerkins to failure.


    I tried to do a hanging jerkin from a giant bar that was above the Pull Up bar, but it looked more like an Inverted Monkey Humper.


    Happy Thanksgiving Everyone!!

  • AMRAP-EMOM

    Day before Thanksgiving, frost on the windshield, Let’s Go!

    8 HIMs came out of the gloom at Mag Green this morning, ready to shed some layers once they warmed up a little. YHC felt compelled to deliver. Warmup run around the parking lot, some key stretches to loosen up, and away we go.

    AMRAP – Sandbag thrusters/LBCs/Banded Merkins: rotate through each exercise, 45 seconds as many reps as possible, 30 break in between reps. Finish each round with a run around the parking lot. 3 rounds total.

    EMOM – 1x SSH/1x Squat/1x Merkin, run to end of parking lot and back. Each round add one rep (2x SSH/2x Squat/2x Merkin, etc). Awesome job Futon and Dumar for hitting 20x!

    Run around parking lot to finish things up.

    Announcements – 11/28 Thanksgiving Convergence, 11/30 Bridge, 12/16 Alamo split (Bootcamp or 5k Tacky Light Run through RounTrey), 12/17 Rosie 12 days of Christmas – sign up on Slack for Secret Santa.

    YHC took us out in prayer. Safe travels for everyone, and take some time to reflect on all that we have to be thankful for.

  • Rippin’ a$$

    15 grown-boys got their week started right at The Alamo! Although only some of the PAX was able to attend the Chili Cookoff yesterday, we all paid for it. It’s safe to say that the old saying “beans, beans the magical fruit…the more you eat, the more you toot” proved true this morning.

    WARMARAMA – Moseyed to the neighborhood entrance and back. Circled up, gave the F3 mission and got into it. SSH’s, DMH, Butterfly stretch, Old school V-Stretch, LBC’s, Rosco’s Mom, Merkins.

    COP #1 – Moseyed down to an intersection for a Triple-Check.

    • Exercise #1 – Run to the the end of the cul-de-sac and back. Throw down on the 7′ basketball hoop at the turn (optional). YHC took advantage of the low rim and paid homage to MJ and Vince Carter.
    • Exercise #2 – Merkins
    • Exercise #3 – Squats

    COP #2 – Slow moseyed to the bottom of a hill for some 11’s.

    • Exercise #1 – Carolina Dry Docks
    • Exercise #2 – LBC’s

    COP #3 – Slow moseyed/moseyed back to the clubhouse parking lot for a Dora.

    • (50) LBC’s
    • (100) Flutter Kicks
    • (150) Alabama Prom Dates (RIP, Alabama)

    COP #4 – Quick Ring of Fire with Merkin variations

    ANNOUNCEMENTS

    • The Chili Cookoff was a huge success! Thanks to Heist for planning it and congrats to Handshake for taking the W!
    • Thursday, NOV 28 – Thanksgiving Day Convergence
    • Saturday, NOV 30 – The Bridge. Hit up Hermey for deets.

    PRAYERS/WINS

    • YHC’s sister Jamie. Life is hitting her hard. Prayers that she stays strong!
    • The PAX agreed that we all have a LOT to be thankful for. God is good!

  • Run with heavy hearts

    4.5 mile run around Weaver, through River Downs North, and into. Stone Harbor. Out and back.

    Tough conversations this morning. Singer lost a friend, Andrew, this weekend after a long fight with cancer. Prayers for Andrew’s wife and 3 children. Prayers for Singer as well.

  • 8 Easy Miles

    2 Early birds made it out for another edition of Premature Acceleration. Just under 8 miles logged, at an easy 10 minute pace. The first 6 were run down Courthouse in the Providence neighborhood, with the last 2 in the trails of Rockwood Park.

    Always great to get some miles in with Boberry. We should have plenty more to come, as Bo’s training for a 30K in January, and I’ll start a training regimen next month to run the Blue Ridge Marathon in April.

  • Choose Your Poison


    There was a lot on the menu to choose from at Rockwood Park this morning. It was a chilly 70 and sunny, but that didn’t stop 9 of SOJ’s overachievers from getting in some extra credit.


    There were 2 Ruckers (Melville, and 6 Shooter), 4 Runners (Don Draper, Boberry, House Party, and Chaplain) and 3 Pull Up Enthusiasts (Mudslide, Florence, and YHC)


    Pull up session included some coupons with 2 COPs
    YHC’s new favorite workout format.


    3-4 sets
    6 Pull Ups
    12 Toes to Bar
    25 Coupon Curls


    And 1 set of
    25 second Hang or Negative Pull Up
    12 Lawnmower pulls w/each arm
    6 Lieutenant Dans


    Ruckers and Runners got their miles in and a great time was had by all!

  • I don’t chew gum…I kick ass

    When you see that I have the Q, you better come ready. 20 decided what do I have in store this morning. I will not disappoint, when I am ready to go, it’s time. Starting off a couple of laps around the court with side shuffles, then into a WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Merkins, Alabama Prom Dates, a little stretching to loosen the legs). Time to venture to the tennis courts to begin what I like to call the main event).

    Triple check to start out…. runs around the tennis court with pole smokers and ball dippers as the toppings. After that venture over to the concession area where we bumped into Knute(an older gentleman who is out there a Notre Dame fan). At the wall, wall sits into Hoe Downs. A little break then a classic DTH exercise(donkey kicks to the wall) 5 10 15 and 20 with a little break in between. After a little recovery, mosey to the classic Dora spot where I went mega (100 Merkins, 200 Hindu squats, 300 LBCs, 400 toe taps).

    A little more recovery, a single Navy seal burpee down the hill for a sprint and bear crawl up the hill(evil I am yes). Coming up to the end it was time for 11s(Mike Tyson’s with groiners). I think after that everyone was cooked a little stretching while I went to get my phone and it was time

    Numbers, names and prayer led by YHC to close it out. A lot going on next and the coming weeks check Slack for details last month of the year is here, come out either lead a Q, or be a part till next time

  • Track and Field day

    10 of SOJs finest got some good training in this morning at good ole Timberwolf. 

    5:29:45 am. It’s not Tzatziki (he was there), but twas Don Draper! Alright – off to the basketball court for warmorama. 

    Warmorama: A few laps around the court to get my workout ideas together. Circle up. F3 mission statement/disclaimers, etc. Exercises were: Side Straddle Hops/Abe Vigodas/Wind mills/get on the ground for some flutter kicks/an extra long session of APDs/highschool sit and reach left and right/Rosco’s mom left and right/Wilson’s wife/Fudd’s wife. 

    Off to the track:

    COP 1: Track 11s. Imagine the track as a clock. We started at 3 o’clock with 10 LBCs and 1 squat. Continuing along at 12/9/6 and back to 3. Finished with 10 squats and 1 LBC on lap three of   position 6. Sprint 1/2 lap back to position 3. 20 count from big Herm. Pax needed it. Also, way to go Mudslide who finished first! Damn boy!

    COP 2: Line up along east/west sidelines of field. Sprint 10 yards and back. 1 burpee. 20 yards and back. 2 burpees. Repeato up to 50 yards. 

    Another walking breather to North Endzone. 

    COP #3 Wind sprints! Line up on North endzone. Full 100 yards sprint. Walk back. Repeat total of three times. Atta boy Rudy!

    About 6:02 on the watch. Mosey to tennis courts for a cool down 4 corners/prostitue style. Corner 1: 10x Merkins, Corner 2: 20x squats, Corner 3: 30x SSHs, and Corner 4: 40x groiners*

    So, apparently a groiner is this: https://youtu.be/Ci13plBZgj4

    I thought it was this: https://youtu.be/sPyipzzrjls

    When I got to corner four, everyone was doing what looked like this: https://www.dvidshub.net/video/699153/straight-leg-shuffle

    Oh well. 

    BTTF for some Mudslide Broga

    Announcements:

    1. Chili cookoff at Rountrey clubhouse 3 to 6 pm. Sign up and come. All F3 rva Pax and family welcome. https://tinyurl.com/SOJ-Chili-Fest. About 50 total Pax and family are coming. 
    2. TYA Thanksgiving beatdown at Mary. 7 am thanksgiving day. Be there!
    3. The Bridge. 11/30. Clown car with Hermey and me if interested. We do plan to stop for breakfast on the way back. Likely meet at the Weschester WaWa for pickup (say 6:15 am). Drop off there by 10:30 am.  Information on the Bridge. https://youtu.be/_vO8DgTGyh8?si=vamAaBjVZYfF2DtU

    Prayers for Dax! May he get big and strong!

  • 6, 12, 25 Method

    2 Runners got together at Swift Creek Middle in an effort to get swole. Instead of the normal Run heavy workout at The Graveyard Shift,  this morning’s workout was going to blast those pecs and shoulders. YHC found a workout more designed for weight training and modified it to bodyweight and Coupon exercises. Here’s what it looked like.


    Run 2 laps to warmup, then lots of Side Straddle Hops and Arm Circles.


    6x Tempo Werkins
    12x Decline Merkins
    25x Incline Diamond Merkins


    30x Double Clutch Jump Squats


    6x Depth Charge Merkins
    12x Military Merkins
    25x Coupon Chest Press


    25-30 LBCs


    Run a lap


    6x Tempo Decline Dry Docks
    12x Kneeling Overhead Presses
    25x Carolina Dry Docks


    Run 1/2 lap


    6x Tempo Werkins
    12x Decline Merkins
    25x Incline Diamond Merkins


    30x Double Clutch Jump Squats
    6x Depth Charge Merkins
    12x Military Merkins
    25x Coupon Chest Press


    Finish with one set of Merkins to failure of choice to finish. (This did not take long)

  • Do Negative, and Fail to Succeed

    4 Round Earthers made it to the jungle gym of Ecoff Elementary for the weekly OTB. There was an odd ring around a less than full moon in the sky as we did our pull up and dip training session. Discussion somehow got to the flat earth vs round earth topic, but it wasn’t any kind of debate. The following is a brief description of what may, or may not have happened.

    Hollow Rocks 3 sets of 10

    Toes to Bar 3 sets of 10

    Double pyramid

    Pull ups starting at 1, and Dips starting at 6

    Do More Negative

    Pull up Negatives, Dip Negatives, Jerkin Negatives

    Sometimes you must fail to Succeed

    Jerkins to failure

    Then BttF for the start of The Bermuda Triangle