Tag: #SOJ

  • Fu#$ Tony

    PAX of 3 made it to the almost frozen Tundra of the jungle gym at Goyne Park. The bars were cold, but not too cold for these savages, not even to Eastbound, who’s Farmer’s hands don’t even need gloves.

    Here’s what went down
    Start off with some neck, chest, and shoulder stretches.

    3 sets of 10 hollow  rocks

    Pull up pyramid
    Start at 1 and keep increasing reps by 1 each turn. Change grip each time you start over.
    3 different pyramids

    Jerkins and Dips
    3 sets of 10 reps each

    And new to the Pull Up Session is the Corn Cob Pull up Pyramid by requestof Tiger King(Pull Up chin over bar then shift left then right like eating corn on the cob)
    A Tony Horton P90X favorite. Tiger King regularly does P90x, and says Tony does about 20 of these. We all concurred “Fu#$ Tony!”

    Finish up with 1 Pull Up Negative competition. See who can stay on the bar the longest.

  • Taco Truck Hill

    4 Gloom Warriors made it out to Goyne Park for the latest edition of The Bermuda Triangle. The mornings continue to get colder as winter fast approaches. But the cold was no match for these PAX and YHC would get them warmed up swiftly.

    Mosey to the basketball court for the standard warmarama at mid court.

    Over to the wall for some
    Hoe Downs
    Donkey Kicks
    3 sets each

    Mosey over to Polesmokers alley for 50 Polesmokers OYO

    Mosey to the football field for 3/4 of a Quarter Pounder. We’ll call it a McTriple.

    25 Merkins at each stop
    Run to the 25 and back, 50 and back, and other 25 yard line and back. Skipped the run to the other endzone to be sure we had time for the grand finale.

    Mosey over to Taco Truck Hill for an homage to State Farm’s going away Q last week. Since none of these guys could make it last week, I thought I could bring a taste of what they missed out.

    It was the toughest version of Elevens I could think of.

    11s
    Reverse Lunge up Taco Truck Hill
    10 Decline Merkins Down to 1
    Run down the hill
    1 Captain Thor (1WW2 and 2 American Hammers, perform all situps, then all Hammers) Up to 10

    Mosey bttf for a quick Ab Ring of Fire.

    Great effort this morning by the PAX!

    Announcements

    Daddy Daughter Dance on Saturday from 7-9 at WEAG church. Check Slack or get with myself, Rudy, or Meatball to sign up.

  • Beast Mode Monday

    9 HIMs needed to shake off the cobwebs from a weekend full of Halloween spirit, so YHC came with a beast mode Q for this chillier than normal 70° morning. According to the pumpkins, here’s what went down.

    Mosey to end of street and back, circle up by tennis courts and jumped into the warmorama. Cookie let out a battle cry during the stretches and got the crowd going.

    The Thang

    Beast in the parking lot, making 6 stops along the back-and-forth. Round 1 – firecrackers, Round 2 – squats, Round 3 – heels to heaven, Round 4 – Copperhead + Imperial Walkers, Round 5 – mountain climbers (double count for Cookie), Round 6 – jump squats.

    Up to clubhouse for a Triple Check – runner up the hill, squats, heels to heaven

    Indigenous run to end of street, person in back drops at each pumpkin and does 5 squats.

    Circle up for a squat-o-rama that turned into a merkin-o-rama that turned into a stretch sess. One eager HIM called for 10 burpees, but with only 8 seconds left on the clock, his dream was cut short.

    Announcements – Daddy Daughter Dance, VQ week starts on Friday with Satan’s Hill. Prayer Requests – Dumars Dad and family friend, Crabgrass mother-in-law recovering from surgery.

  • Return to some old ways…

    First off… Shout out to both Deep Dish and Bono (they are hurt yet came out and modified things to still get in a good workout). 11 brave souls came out and when you see Mudslide has the Q(be ready for any and everything).I was a little worried at first yet a few minutes before we started, everyone started arriving.

    A little warm up run, then a nice WARMARAMMA(SSHs, Imperial Walkers, Helicopters, Cherry Pickers, Merkins, LBCs ending with a little stretching out of the back and hips). After that, let the fun begin with an indigenous run(5 squats, run to the front) we kept that up till we arrived at the tennis courts for the first of a classic.

    Boo yah merkins, pole smokers, full lap around the tennis courts. Start at 10, work your way down to 1 while the runner goes, other person is doing pole smokers, they get back and you do some boo yahs with your partner(or in my case 2 other partners). Once everyone finished, up to do a little Bernie Sanders, then a regular run to the baseball field for the next bit(where the majority of the workout took place).

    Next up…. LINDSEYS(2 different exercises total of 40 reps ). Start with a 10-30 combo, then one increase by 5, the other decreases 5. The 2 exercises: Carolina Dry Docks and Jump squats. Once we finished a little mosey to the center field sign for a triple check(plank jacks, gorilla humpers run to the left field foul line and back). Our old friend the hawk made an appearance we were going to use him for Deep Dish and Bono to run to him and back(he must have heard that and said I don’t think so). A little Sprint action between Cha Cha and Purple Rain happening finished that and headed back to the flag for a couple more things.

    4 corners next….10 hand released merkins, 20 2 count flutters, 30 2 count toe taps ending with 40 ball dippers. Then a classic finale(man killers) start at 10 and work your way to 1. A little broga to close things out and the hour was up. Numbers, names and prayer looked by YHC to close it out. A lot going on check Slack all listed there

    Next weekend is the last weekend of the farmer’s market. It has been a blast and pleasure to enjoy that after each session I am sure we will return to Starbucks nearby and I hope it comes back next year. If you want your Arepas or a certain food or drink need to come to Rock and Roll, train hard with us, then rewards yourself with good eats. This week I went 3 straight feel good see you next time

  • Loose Glutes

    13 grown-boys showed up to Satan’s Hill this morning and got after it on this Feel Good Friday. With the smell of donuts in the air, here’s what went down.

    WARMARAMA – Moseyed down to the bottom of the hill and back. Back to the parking lot for some stretching…SSH’s, DMH, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. Moseyed back down to the bottom of the hill for what was originally advertised as a Build-A-Beast but is now being rebranded as “Jake’s (not Jacob’s) Latter.”

    COP #1: Jake’s Latter – Start at the bottom of Satan’s Hill and finish all the way at the top.

    Round 1

    • Run to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks), run to Marker #2 (5 2x Flutter Kicks), run back to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks), run to Marker #2 (5 2x Flutter Kicks), run to Marker #3 (5 2x Flutter Kicks), run back to Marker #2 (5 2x Flutter Kicks), run back to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.

    Round 2

    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats), run to Marker #2 (5 2x Flutter Kicks, 5 Squats), run back to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats), run to Marker #2 (5 2x Flutter Kicks, 5 Squats), run to Marker #3 (5 2x Flutter Kicks, 5 Squats), run back to Marker #2 (5 2x Flutter Kicks, 5 Squats), run back to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.

    Round 3

    • NO ROUND 3! YHC decided to bag this round so the PAX moseyed back to the starting point.

    COP #2

    Triple Check: Runner to the bridge and back, Coupon Curls and Jerkins.

    COP #3

    Broga: Led by Mudslide

    ANNOUNCEMENTS

    • VQ Week coming up! Starts on 11/4
    • Chili Cool Off – Sunday, 11/24 at the Rountrey Clubhouse from 3-6
    • Daddy Daughter Dance – Saturday, 11/2 at WEAG from 7-9
    • Ultimate on 10/31 at Timberwolf!

    PRAYERS/WINS

    • PRAYER – Futon’s friend Susan’s father.

  • Stolen Workout From Meatball

    About 3 months in doing Graveyard Shift and for the first time, I’m flying solo. Too bad for everyone else, the workout I stole from a Meatball Q was a real burner! The format was the same, I did a few different exercises, and did a lap between each group of sets.

    Add 1 exercise, Drop 10 reps each round
    60 reps Mountain Climbers, Oblique Exercises 30 each side
    Lap
    50 Add Ball Dippers
    Lap
    40 Add Merkins
    Lap
    30 Add Pulse ups
    Lap
    20 Add Double Clutch Squat jumps
    Lap
    Was going to add 10 burpees but ran out of time.

    Great workout with a high volume of reps. Now onto Timberwolf for State Farm’s going away thrasher.

  • Graveyard Pre Run in Old Hundred

    YHC was a little excited for the morning’s activities and had to get an early start. Ventured into the Old Hundred neighborhood across the street from Swift Creek. Got an easy 5k in before the next shift.

  • Bro Code

    4.5 with the bros

  • Reflections in the Gloom

    Five gloom sherpas posted to Ruckhenge for their weekly trek up the Everest of Life. With a massively devilish grin, YHC brought out a few “presents” for our lucky PAX, two 40# bags of rocks (GTE Team Weights) and a 60# sandbag. See what happens when nobody signs up to Q?!? Sharing the coupon love, the PAX took off for a big lap around the area, returned to the flag and dropped coupons to do a speed ruck lap, then returned for a Triple Check: all PAX wearing their rucks, one pair takes the sand bag for a walk while the other two groups are occupied with either coupon press or squats. With 10min left the coupons were again shouldered and the PAX did a final medium-sized lap. Mumble chatter was highlighted by many Growruck memories. Appreciated the brotherhood quality time together fellas – no better way to start the day! And Rodeo Clown joined us for some awesome QSource cofferama conversation. Yours AYE! ~DTH

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • Prayer

    Prayer Requests:

    • Rodeo Clown
    • Wedding Singer

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • SOBER OCTOBER! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 

  • Ruck-a-ccino

    The Hunt For Red Octagon led 5 HIMs to gather at the stop sign at 0530 with weight on their back and coffee in their hands. Off we went. Heist brought some energy this morning and set the pace out the gates. Discussions on fantasy football, the proper placement of a front door on a house, and if we should adopt a battlecry by saying three FFFs in succession (yes).

    moving and grooving this morning. Good to get out with the group as always.