You know how you kind of feel weak doing pull-ups? Well we decided to add our weight vests/rucks to the 5am pull-up session… #humbled. 3 HIM’s worked on their 2 rep max for weighted pull-ups with the following circuit. Note – we could not figure out why the Lexicon hasn’t coined something neat for pull-ups… we have Merkins, why not Perkins? I dunno… 5 minute warm-up EMOM – 5 sets 3 perfect pull-ups Plank Position rest V-legged pull-ups (Legs straight in a V perpendicular to body while you pull-up) 10 rotating sets, 1 rep each time Assisted Pull-ups 5 sets,…
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Wooweeeee! LFG! What a day guys! Thanks everyone for coming and helping start out my last year of hate out right! Mosey to the Basketball court. 1985 playlist blaring. F3 Speech/Disclaimers. Warmorama: 39 SSH, 15 CHS, deadman hang (C/L/R), 20 LBCs, 20 Susan Summer (L/R), 15x flutters, 15x APD, 10x Merkins, Wilson’s wife and then “push into Fudd’s wife.” That was akward… COP 1: Quick set of 11s on the court with LBCs and squats. Theme song may have been this. COP 2: Mosey towards the fields, but a little pit stop on the bridge for descending/rotating sets of incline/decline…
15 beast (including 1 FNG) showed up this morning to start off the week right. Warmarama- Slow mozey followed by SSH, Arm Circles, dead man hang, merkins, lbcs, stretching The THANG 11’s Run one side of the parking lot to the other and exercises were incline merkins and Squats Off to the tennis CAGE for some pain – Increasing exercises by 5 starting with a bear crawl across the tennis courts in between each one with 5 burpees , 10 freddie’s, 15 monkey humpers, 20 squats, 25 plank jacks…pax loved it so much we brought the exercises back off in…
Six SOJ studmuffins donned their rucks and embraced the soaking suck as they put in a full hour of Rockwood speed-rucking. Two stops were made to first exhaust the quads with ruck squats, then later Mudslide led the PAX working the upper body through a variety of ruck-holding reps. TClaps to these HIM’s not only embracing the monsoon ruck but then going on to conquer the flesh with a truly challenging Florence beatdown. Getting stronger TOGETHER! ~DTH
Well one thing I know my memory is good(I remembered everyone who came out). An even 12 came out for one of my classic weekday sessions. A little mosey to behind the school(I like the openness and amount of lighting), started out with a WARMARAMMA (SSH, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Cherry Pickers, Merkins, LBCS( a little stretch knee to chest or if flexible the shoulder). I decided then ok let’s get the juices and blood flowing with running the lines(forward and bernie back). After completing nearly 3/4 of the lines, heading over to the curb to start the…
5 SOJ HIM’s rucked a few miles of Huguenot Flatwater this morning, all wearing more weight than they’re used to. Slightly slower pace/mile, but sufficiently challenging and excellent conversation. Also, a big WELCOME BACK to our brother XO, an ex-Navy guy who makes heavyweight rucking look easy. SYITG fellas, DTH
14 PAX completed this morning’s beach season abb burner, including two FNG’s and a brother from down range. Here’s the Thang: WARMERAMA: Mosey onto the BBall court & circle up Welcome & Disclaimer Variable IC Reps and a Perimeter mosey Mosey out to the plush Field #1 SIX PACK OF DIAMONDS: Reps completed at each corner of half the soccer field, with x6 Rounds completed x6 WWII x12 DTH’s x18 Am Hammers (2-ct) x18 LBC’s x12 Dr.W’s x6 Kimchi Twists BUDDY COUNT-DOWN: Partner up to complete reps from 5 down to 1, with sets separated by a run between sides…
4 swift of feet joined YHC for some off the books elevation change on the best hills SOJ has to offer. Since we made it official with a COT, I should give the PAX their deserved data points. I don’t want Heist or Swoop to miss out since they are near the top of the leaderboard. YHC and Doozy rolled around Tarrington for a bit before Yeehaw, Swoop and Heist joined us for a trip to check on Gumbo’s old house followed by a venture up Twin Team. 5 miles, EHing some ruckers, and a coffeeteria (with another EH) we…
Nine speed-ruck studs looped Rockwood a few times this morning, stopping a couple times for variable squats, and also completed 50 yards of Polar Bears up a hill. GTE training continues – some will be ready when the day comes. Keep posting fellas! 💪🫵🔥~DTH
After the ruck this morning, I did not have much time for the transition to the workout. Luckily my warped mind had things where I was able to go from one to another. 15 of us asked “Mudslide, what do you have for us today”? Let’s find out…. Started out with the warm up(SSH, Arm Circles, Don Quixotes, Copperhead Squats, Merkins, LBCs, Freddie Mercury) a little lower body stretch then time to take off. I brought a couple of sandbags with us knowing that I will probably use them later. First stop: mini Dora(25/side reverse crunches, 50 jump squats, 75/side…