Tag: #SOJ

  • Dollar and a Quarter

    2 Swift Freaks left the fartsack early for another installment of the Graveyard Shift. Temps were 70 and Sunny, and the only breeze I could feel was from our swift pace on the track. According to the bunny rabbit who was pacing us, here’s what happened.

    Run a lap then complete a group of exercises that usually adds up to 100.

    Quarter Mile Lap
    4 x25
    Merkins
    Jump Squats
    Oblique LBCs 25 each side

    Repeato

    Quarter Mile Lap
    20 Carolina Dry Docks
    Double Clutch WW2s
    20 Ball Dippers
    Side Tri Rise 20 each side

    Repeato

    Quarter Mile Lap
    Dollar and some change
    20 Curls
    20 Skull Crushers
    20 Lawnmower Pulls each side
    20 Oblique Lifts Each Side

    Repeato

    Finish up with 30 Pulse Ups (Like Heels 2 Heaven

    Boberry led us in some Broga to finish up.

    Always great to catch up with Boberry. We were flying around the track at a sub 8 minite per mile pace. I was blessed to lead.

  • Foggy Mayhem

    Started with a mosey to the football field,

    starting at one end, ran to the 25 yard line-15 bicycles- run back to start

    run to 50 yard line-20 squats-back to start

    run to 75-10 burpees-back to start

    run to 100-20 American hammers

    bear craw back to 50, forward lunge back to start.

    next we did 4 corners, starting at first corner-10 merkins

    2nd corner-10 merkins, 20 squats

    3rd corner-10 merkins, 20 squats, 30 WWII sit ups

    4th corner-10 merkins, 20 squats, 30 WWII sit ups, 40 side straddle hops

    next we mosey to the hill to do 11’s

    starting at the bottom with 1 merkin, backwards lunge to the top, 10 skull crushers running back down the hill and so on.

    to finish up we did a round of “bring sally up” with merkins

  • Tour de Green Mile

    14 Strong men made it out for YHC’s VQ which included some invigorating male community leadership. Cadence and tone were strong from the start.

    The Pax started with a mosey around the bus loop to a circle up for a morning full of SSH, Deadman Hang, Cherry Pickers, Merkins, and down for a little Roscoe’s mom.

    Tour de Green Mile Commence

    The Pax started with a glorious triple check which included bear crawling up to the bus loop light pole then moseying back to relieve his partners who were moaning and groaning performing either pole smokers or dry docks.

    Onto the playground for a little Rudy’s Recess! The pax surrounded the playground base and planked their way around the exterior while two members performed 5 pull ups. After two rounds recess was over back to class.

    After a quick 20 count it was onto the back side of the school for four corners.
    Corner 1 – 10 Merkins Corner 2 – 20 Alabama Prom Dates Corner 3 – 30 Double Count Freddie Mercury’s Corner 4 – 40 SSH’s

    Dora Time! Mosey around from the back of the school to the open parking lot to partner up. YHC learned what a monkey humper was from Futon during four corners and decided to start with those.
    100 Monkey Humpers , 200 Mountain Climbers, 300 LBC’s

    Man this Pax was making great time around this tour so YHC decided to add in some light pole WWII’s increasing by 5 each pole. Once we arrived to the end of the lot it was back up to the top with Sumo Squats.

    With five minutes to spare we circled up for some Mary as the pax member called out an ab exercise to end the VQ! It was a pleasure to put what I’ve learned in the short two months and lead this fine group of men. Til next time!

    Announcements – SOJ chili cook off November 24th at the Roundtrey clubhouse. Per Heist football will be on. November 30 The Bridge ( Reach out to Heist if interested in joining ). Thursday Timberwolf TSG VQ, Friday Satans Hill Studfinder VQ.

    Prayers – Continue to pray for Dumars dad.


  • Pool Boy Does a Pull Up.. UNASSISTED!!!


    3 Hardy Goyners cut through the dense fog of the early gloom to get in another OTB Pull Up Session


    We started out with the usual stretching of the neck, shoulders, arms, and chest.

    Then into Hollow Rocks
    3 sets of 10


    Pull up Pyramids. Switch to grip of choice every time you start over


    3, 6, 9   4 sets
    3 Narrow Grip Pull Ups
    6 Reverse Grip Jerkins
    9 Full Bodyweight Dips


    I decided to change things up with something different yet the same to finish things out.
    2 Rounds 1 each
    Jerkin Negative
    Dip Negative


    Huge Congrats to Pool Boy, who was able to do his first UNASSISTED Pull Up at the Pull Up Session. He put in a lot of work over the summer, and has now gotten over the bar!!!

  • Ruck with a side of fog

    7 HIMs embraced the gloom for our monthly ruck (first Tuesday of each month). According to Michael Myers, here’s what took place…

    Trail head starts in Foxcroft and cuts down by the reservoir for 3/4 of a mile, and the pax was met with a nice hill to get the blood going. Few loops throughout the neighborhood, ending with one of the more serious hills in SOJ.

    caught our breath and back into the woods. Just under 3 miles of cutting through the fog. James and numbers, then off to Starbucks (the other one Swoop) for some quality 2nd F.

  • Helping Lurch with running

    Recently….Lurch reached out for help with running. Big Rig invited him to Rockwood for a morning run. I was there also to see how I am doing plus a little training for upcoming Richmond race. We kept a nice, even pace even with the winds blowing(plus you would be surprised how many people come out that early for their walks). 4.25(I logged in at 4.57 miles) the pace was perfect for Lurch as he broke thru that wall of hitting 2 miles then done. The circle around the park is perfect I will be there this Saturday one more run before the Richmond races(I am doing the 8k, Big Rig and others doing the half marathon). Come on out

  • Keep your mouths shut

    Light warm up in the parking lot then off to the tennis courts at JRHS.

    The drill on the courts – shuttle run the width of two courts 5 times, then 20 merkins and 40 air squats. Repeat 4 more times.

    Mosey to the entrance of the football field. One pax runs a loop through the lot while the remaining alternate between SSH, wall sits, air squats, and donkey kicks. Swap and repeat for 2 cycles.

    Mosey across the parking lot to the short hill. Crawl bear up the hill, then sprint the hill 3 times.

    Mosey back to Weaver for various exercises and a little stretching.

    OC shared that his son is rotating thru the training staff with the VT football team. Earlier this week, coach Pry pulled them in and reminded them to keep their mouths shut. We all speculated that meant the RB Bhayshul Tuten would be out this weekend. To everyone’s surprise, the game started today and we discovered QB Kyron Drones is out. See OC for details.

  • The Piper at the Gates of Dawn

    8 of SOJ’s finest met in the surprisingly dark back parking of Rockwood Park. As usual, the park was busy with walkers, runners, and an elderly gentleman doing wall sits and Freddy Mercuries on a picnic table. Definitely need to sign that dude up for the group. But I am here to talk about a workout…….here is a brief summary for your viewing pleasure.

    Mosey to the Nature Center Parking lot for Warm-Up:
    Jazzercise, Ukranian Soldiers, Windshield Wiper, Freddy Mercuries, Alabama Prom Dates, Hand Release Merkins AND Mario Jumps, Lunge Walks, Lt.Dans, Hoppin’ Hillbillies, Mummy Bernie’s, Broad Jumps, Murder Gorillas – all across the parking lot.

    Mosey to the Concession Stand area for Exercise One: Tooth Fairies. These proved difficult on the extra wide stairs. Who designed those things? May have save that for the FORGE.

    Exercise Two: Clockwork Merkins on the Hill – 1 merkin at 1 o’clock, 2 at 2 o’clock, etc.

    Exercise Three: Quadruple Triple Check: Runner goes down the stairs and Bernie’s up the hill. Other exercises included Dips, Balls to the Wall, and Jump Squats. Having 4 on a team caused mass confusion.

    Mosey to the area beside the Dog Park for Exercise Four: Super 11’s!
    Run to the shed and complete both 1 (Pickle Pounders), and 10 (WW II sit ups), run back and do one Burpee. Follow the normal pattern while increasing burpees by one each round (work up to 10).

    Mosey to the Large Parking lot for Exercise Five: Catch me if you Crab
    Partner up: One PAX crab walks, the other runs to the end of the parking lot and back, then takes over the crab walks. Repeat until you hit the end of the parking lot. Enjoyed working with Steamer on this one.


    There was just enough time for Exercise Six: Victory Hill
    Sprint up the hill, jog back down. Next in line starts when the person is about halfway up. I am guessing we did about five rounds

    Back to the Flag as time expired: Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: A great effort by all of the PAX this morning! Lockdown and Pierogi were flying through the Super 11’s. Mudslide’s Pickle Pounders were so powerful that he cut his elbow – might need to get a tetanus shot on that thing. This was the final day of the Latino Farmer’s Market – will definitely miss having them around. Next week we will be back at Starbuck post-workout. As always, it was an honor to lead.

    SYITG

  • It’s just a game…it’s just a game…

    10 HIM’s took to the field this morning at Timberwolf for some Ultimate Frisbee! YHC brought out the painters lights, extension sords and pinnies.

    WARMARAMA

    Moseyed down to the illuminated field which brought back high-school highlight reel moments for some of the PAX members. Trudged through the morning fog for some stretches on the field. Counted off for teams and got after it!

    Team #1 – Warby, Dumar, Crabgrass, Fandango, Rush Hour

    Team #2 – Rudy, Cookie, Hermey, McGruff, McRib

    RESULTS – Team #1 won…YHC is butthurt so we’ll just leave it at that.

    ANNOUNCEMENTS

    • Daddy Daughter Dance: Saturday, 11/2 from 7-9p at WEAG
    • VQ Week start 11/4 at The Alamo!

    PRAYERS

    • Dumar’s dad’s recovery
    • Safety in schools
    • Election week

  • Thoughts on Richmond Public Schools?

    11 grown-boys showed up to The Green Mile this morning. Hopefully the neighbors weren’t too upset after our workout because here’s what went down…

    WARMARAMA

    Moseyed down to the basketball court (about 1/4 regulation size) for some stretching. Warmed up and got into it!

    COP #1 – 4 Corners (prostitute style)

    • Corner #1 – (1) Merkins
    • Corner #2 – (20) Squats
    • Corner #3 – (30) WW2’s
    • Corner #4 – (40) CDD’s

    COP #2 – KNOCKOUT!

    • When OUT – Run to the fire hydrant (~50 yards away) and back. Join the PAX on the side of the court to perform called exercises until the round completed.
    • Things YHC learned: Stud Finder is a stud! Dr. Schools doe NOT work in the shoe business. According to Hermey, I need a root canal.

    ANNOUNCEMENTS

    • Thursday, 10/31 at Timberwolf – Costumes (optional) and Ultimate Frisbee under some lights!
    • Friday, 11/2 at WEAG – Daddy Daughter Dance from 7-9
    • Starting on Monday, 11/2 – VQ Week!!

    PRAYERS

    • Continued prayers for Dumar’s dad’s recovery/surgeries
    • Rudy’s sister