Tag: #SOJ

  • Sandbags in the Gloom

    3 HIMs showed up for a low intensity/high spirits 0430 graveyard shift. According to the construction workers, here’s what took place.

    Carried our sandbags down to the track and did a quick warm-up. YHC confused some when he called helicopters but started doing arm circles, but we figured it out. Feeling loose, we got to work.

    1. 20 Squat Thrusters
    2. Sandbag carry 1/4 mile
    3. 40 Zercher Squats
    4. Sandbag carry 1/4 mile
    5. 60 plank walk-overs
    6. Sandbag carry 1/4 mile
    7. 80 walking lunges
    8. Sandbag carry 1/4 mile
    9. 100 mountain climbers with clean and press every 10 climbers
    10. Run around the track once and back to the start

    Good conversation and a low-key but good workout. Enjoyed the workout this morning with Warby and Big Rig!

    YHC took us out, prayers for those in FL and those in Appalachia. Prayers for Warby and Boberry with their ailments.

  • Make Sure You Go Through the Tunnel

    We finally had a cold morning! For YHC, this represents ideal running conditions. After speeding into the parking lot at the last minute and providing the route – we were off.

    Down Mt Midlo
    Take the Staircase onto the path by the pond
    Through Midlothian Mines Park
    Up the Hill, take a left (or right) at the main road
    Find your way back however you want.

    At 6:15, everyone was accounted for.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: This was my first time leading MOT – we seem to have a nice core group that has risen from the ashes of Source of Truth. It sounds like we are going to have a strong turnout for the Marathon/Half Marathon next month.

    SYITG

  • Starry Pull-ups

    5 big boys showed up early for some OTB pull-up and dips training. Props to Tiger King for the second week in a row of extra credit! My frequency of posts will wane soon as I complete the move up to PA – so i’m cherishing every last moment with these stallions! The Big Dipper shined on the following moves…

    • Warmarama – Arm Circles, DMHang, Hollow Rocks
    • COP1
      • Banded muscle up and Pull-up Training
    • COP 2
      • 11’s with Dips and Pull-ups (10 pull-ups, ouch!)
    • COP 3
      • Escalator pullups and dips (1, up to 4, start again, two times through)

    Great way to kickoff the DP Q for Bermuda!

  • Ruckuccino

    Somme HIMs got really excited about cheering on Trav and Tay-tay last night and that enthusiasm drove 7 of us to meet at the stop sign at 0530 and ruck for an hour. We traveled throughout RounTrey for 3.5 miles. Coffee was consumed, conversations were had, world problems have been solved (theoretically).

    Nice morning to put some light work in between Alamo and the other AO’s we will conquer this week. There is interest in doing this consistently, so in between our First Tuesday of the Month Rucks, we will meet at the stop sign on Camdale Dr & Bellstone Dr in RounTrey at 0530 for those interested in coming out! Message me for more details. Free parking @ Rudy’s

  • Insomniac Run

    YHC woke up extra early and couldnt get back to sleep, so decided to get a little extra run in before the pull up session. Was turning out to be an easy run at a decent pace until YHC decided to try a new road to get back to Ecoff. About a third of a mile down this dark road and there’s a DEAD END sign. YHC got cookin! 8 minute mile pace back for close to a mile and a half

  • Rudy! Rudy! Rudy! (Grab a Redbull)

    Were gonna go inside, were gonna go outside, inside and outside. Were gonna get ’em on the run boys and once we get ’em on the run were gonna keep ’em on the run. And then were gonna go go go go go and were not gonna stop til we get across that goalline.

    12 (+1 Rucker) showed up to defend the Alamo in the dark gloom this morning. Hot Potato called when the Q Sheet went blank leading up to the Q. (Rumors of Cookie playing games vs the beer winning)

    Meatball: Warmara – Did we ever finish the warmarama? Circle Back. SSH, Copperhead Squats, Merkins. Intro to F3 to FNG with Core Principles and explanation of a rotating Q. Mosey to the Tunnel of Love.

    COP #1: Triple Check – Air Chair / Balls to the Wall with a stumble run in the dark and no headlamps.

    COP #2: Elevens in the lot. WW2 with American Hammers

    COP #2: Warby’s redefined 4 corners: Chain Smokers into Lt. Dan’s at the fence, Bear Crawl to the Net for Burpees and walk back.

    COP #3: Hermey taking us to time with Stance Stretch Kicks and cool down to complete the Rama.

    COT: Numbers and Names. Welcome to Justin / “Knock-Knock” a neighbor of Cookie, Young Dad looking to get back in shape with limited time. Common story…

    Announcements:

    • Oct 25-27: Family camping in Amelia. Deets coming soon
    • Oct 26: The Bridge
    • Nov 2: Daddy Daughter Dance

    Prayers:

    • Those fighting Cancer: Big Win with Swoop, Wildcat and Yeehaw representing Team Brightside in Kiawah this weekend and raising over 60K alongside F3 RVA
    • Western NC still recovering from Helene

  • Freed to Lead No One

    YHC started running at 515 with the goal of picking up some runners and Ruckers at 6am. The F3 parking area appeared to be empty, so I pushed on for 9 miles total. Had to say hello and bounce as Purple Rain and company arrived for the bootcamp. Sorry I missed it!

  • Mudslide stopped at 2.98??!

    2 Gloom Warriors decided to Goyne Hard. Got a nice run in, and conversation was just as good. This made my morning run over 10 miles. Mudslide said his run was 2.98!! No way I’m stopping my watch there. I’m at least gettin it to 3. Probably 5k.

  • Bonus Mile

    Premature Acceleration is going to be long runs for the next few weeks. Today was not an exception. The plan was to get 6 miles in before Goyne Hard started, I got a good run around the neighborhood, then on to the Thomas Dale Football stadium. The gate I usually sneak in was locked. I headed back towards Iron Bridge Rd then decided to go back to find another way in. Found an open gate and snuck in a lap on their cushy track. Then I had to push the pace to get back to the flag in time for Goyne Hard. Or so I thought. I still had about 7- minutes before Goyne Hard and no one was here yet. I managed to get 7 miles before Mudslide showed up

  • Broga… Back at Goyne Park

    2…. At the end 3 came to iron bridge for a little broga. Big rig and I were still heated up from the run earlier(I was pouring with sweat and soaked). I have a few people I follow via YouTube for yoga workouts this morning was one from Travis Elliot. We did a short, almost 12 minute power yoga session with sun salutations, warrior 1 and humble warrior at the end stretching for the groin and hip area. Once I am warmed up, a pose I can do is double pigeon(yes there is such a thing). That feeling when you can do a difficult thing is great, then accomplish it over and over plus look forward to the next thing goes by the credo: there’s always some place to go. We finished up, time to get ready for the Florence Academy Q