Tag: #SOJ

  • So much for this being easy

    11 dads and 2.0s hung around after Rocknroll for what us dads were hoping was going to be an easy workout. YHC thought a game of Simon Says would be a good idea to let the kids do a little leading. Turns out they were about as tough as Gunnery Sergeant Hartman (Full Metal Jacket)

    We had calls of 10 burpees, then 11 burpees, and 50 SSH just to name a few.

    Next we moseyed over to the baseball field where we kicked a ball around and every time the ball changed hands that PAX got to call out an exercise or to walk like an animal. Various animals such as T-rex, cheetah, snail, and possibly coming to a Florence Q near you, the flea!

    I’ve been to several Schools of Rock, but this was my first time leading. Great to lead these kids, who have such bright futures, and I hope it was as much fun for them as it was a blessing for me!

  • Mudslide…..Southside

    It ended up being the same 3 from broga that followed up with today’s session(my first on a Saturday there). Last week….16 at the Iron Bridge, 8 at Rock and Roll. This week talk about a flip(24 at Rock and Roll versus 3). My mind came in with a plan A and B, today was plan A

    A little run around including shuffles around the posts near the play area then to the circle for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins, LBCs, then a stretch knee to chest each side). A short run up to the little pavilion for a triple check(Tricep Dips, Step-ups, run to the little fence and back). After that made our way to the pull up area where we did 4 rounds: pacer did 6 pullups, other exercises deep squats to the bench, plank walks on the beam. After that a lap on the dirt track, then made our way to the football field

    Time to get brutal…a nasty prostitute 4 corners: 10 diamond merkins, 20 plank jacks, 30 jump squats, 40 burpees. We were pushing hard, State Farm and I said the shirt is coming off. After that, some 50 yard pairs: walking lunges/bear crawls, bernies/regular run, regular run with cross jacks/side shuffles. Time was getting short, enough for one final triple check(with a small frog as a fan watching us): toe taps, side plank dips and run up the hill and back.

    Back to the flag for a final dead man hang, finish then numbers, names prayer lead by YHC to close out the session. I enjoyed being there, a lot more to have available plus there are spots I will use in due time. Check Slack for announcements the convergence upcoming on the 4th, homegrown half/10k 8/3(I believe I will be doing the 10k),

    Right now, I have the strength but the muscle endurance is not there. I saw something and working towards a goal: 100 Merkins, 100 squats, 20 pull ups (non stop). I am starting out small little by little working up but in 3-4 months time(will get it). The next time whether at Rock and Roll or Iron Bridge, I have a workout that will get us all…. Called the Road Warrior 5 different exercises totaling 750 reps. Have a good one and those coming to the convergence, see you there

  • Flexible Fellas

    3 for an early morning Broga session at Rock N Roll. YHC had to dig deep into my bag of stretches for this one. I dont pretend to have Mudslide’s flexibility, or Last Call’s soothing voice…..but we were able to power through. Highlights included the Super Pigeon, Happy Baby, and an old school Butterfly Stretch. With the high humidity, we were already sweating and ready for the Big Rig beatdown.

    SYITG

  • Broga at Iron Bridge

    Time to welcome the broga sessions to a new spot. 3 of us graced the mats getting loose and ready for what’s to come a little later. Started on the ground with a little twists, them up for sun salutations along with lizard, half splits, Warriors 1 and 2, side angle adding single leg balancing with tree and straight leg extensions. State Farm and I can grab the foot and balance on the opposite leg(you will feel those leg muscles shake). EF Hutton grabbed his leg using the alternate hands under knee then extending it out. After 15 minutes, we were done time to get ready for the next part…..

  • But I don’t know your brother

    24 gluttons for punishment (1 FNG!) came out to the steamy park of Rockwood for another version of Rocknroll. To start, PAX moseyed past the monkey bars to a path behind a pavilion, onto a clearing near the community garden for a nice warmarama.

    Various standard warmarama exercises with escalating burpees breaking up each exercise. Also chance for disclaimer, mission, core principles, and credo. Worked our way up to 8 burpees (I think).

    Mosey over to the second parking lot from the back of the park for a 4 corners (prostitute style)

    1st corner 10 Lieutenant Dans

    2nd corner 20 Merkins

    3rd corner 30 V ups

    4th corner 40 air squats

    The humidity was already brutal at this point and the sun was starting to come out. There were plenty of wet spots on the pavement where PAX had performed their V ups with perfect form.

    Next mosey was over to the baseball field for 11s.

    Start with 10 burpees in center field and 1 combination WW2 and SSH working up to 10

    Mumbled chatter was scarce at this point, as PAX were powering through all the burpees and the humidity. But Pool Boy and Florence did break into a race at one point and Florence was caught off guard by Pool Boy’s track star capabilities.

    Mosey back to the flag and a couple of exercises (LBCs, SSH) in sets of 43 in honor YHC’s brother’s 43rd birthday. But Ponch didn’t think it was necessary, since he doesn’t know my brother.

    Circle up for names, numbers, prayer requests, and announcements.

    Great work by the PAX with brutal humidity on this Saturday. And by our FNG Magnum who even did extra work on the Four Corners! I am truly grateful to lead on this morning!

    4th of July Field Day and Convergence at Forest Hill Park. Meet at the Stone House

    Homegrown 5k ruck, 10k run, and half marathon on August 3rd.

    New AO coming to Magnolia Green on August 28th

    Check Slack for more of all the great stuff going on!

  • Hide your kids: Shaw-Shank is back!

    YHC received a text from the Bermuda syndicate last night that Shaw-Shank Lewis was free for some Off-The-books fun on Thursday a.m. The PAX could not pass up this opportunity! 5 stallions plowed through the humidity with some great music and mumble chatter. The jacked guy roller blading next to us might have seen…

    Warmarama: Various IC Reps

    • COP 1 – Nickel Escalator
      • 5 reps + 5 Reps at one end of the track – mosy to other end 5 + 5
      • Increase by 5 Reps each circuit
      • 5 dips and 5 pullups
      • Mosy
      • 5 Booyah Merkins and 5 Am Hammers
      • Increased all the way to 20 – ouch on those pullups!
    • COP 2 – Chester Challenge along Polesmoker Alley
      • 10 Werkins
      • Inch worm 20 yards
      • 10 Polesmokers
      • Bear Crawl 20 years
      • 10 ranger merkins
      • Repeato back twice
    • Finisher – 1 minute Body Bag Builders, 1 minute 6″ heel hovering

    Names, Numbers, Announcements, Prayers

    Great to see Poolboy meeting us for some off the books fun and pushing me and shank on the run!. And Posh’s 2.0 Finn is really getting strong! What a great group at my favorite AO as always.

    -State Farm

  • megs-n-reps

    An abundance of cleats showed up the The Forge for a little futbol fun. The highlights will be aired on Homes.com to promo the local community…

    The THANG: 

    WARMERAMA: 

    • Mosey to the school front and circle up
    • Welcome & Disclaimer
    • A smattering of Variable IC Reps to get the muscles warm top to bottom
    • Mosey down to the soccer field between school to find a soccer field with mini kid goals already set up
    • Variable movements/runs across field and back 

    4v4 SHORT SIDE SOCCER:

    • 3 merkins for ALL PAX whenever the ball went out (total of 30x out = x90 merkins)
    • x20 reps for ALL PAX for any goals – completed x20 WWII’s, x20 Sumo Squats, x20 SSH IC, x20 Groiners, and x20 Flutters IC (…and there was one more I can’t recall)

    HIGHLIGHTS:

    • SNIP showed up to make it 4v4
    • BELAY is the WALL – unstoppable defense
    • BANKSY has some mad ball skills, and megged DTH at least once
    • SCRAM was sneaky good at finding open space (also kudos on no injuries!)
    • L WOODS take a ball to the face to stop a goal… granted he laid down in front of the goal… COMMITMENT! 
    • DTH megged DEALER…twice 
    • DEALER takes lots of shots on goal, but couldn’t hit the broad side of a burning barn with a heat-seeking missile
    • HOUSE PARTY got the winning goal

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Holy sweatfest batman! That was an awesome workout! Love these men and the fun we have together. Yours AYE! DTH

    Announcements (SEE SLACK!)

    • July 4th Convergence, Field Day at Forrest Hill Park, 7-8am, M’s & 2.0’s welcome!

    Prayer Requests:

    • Scram shared about his Mother’s passing, celebrating her Heaven Homecoming
  • Fake it till you make it.

    Fake it till you make it.

    Sometimes it IS your first rodeo.

    5 hearty HIMs conquered the darkness with Ruck Star style. YHC (Rodeo Clown) faked it with confidence (only 2 wrong turns) for my Virgin Q as we kept up a brisk pace at nearly 2.5 miles of steamy hills and swampy bottoms. With the PAX begging for more, we returned to the flag with enough time to squeeze in two sets of Merkins – of course we were wearing our rucks. YHC needed the extra practice (learning how to count) as I worked out the kinks with my first Q. Thanks were given in COT for our fellowship and how the PAX supported a brother in his successful quest for employment. Tasty food and beverages at Einstein’s were enjoyed by all. We washed things down with our ever-savory (and sometimes spicy) conversation.  High 5’s were exchanged as we headed out to conquer the day!

  • Namesake Shenanigans

    5 gloom stallions assembled at Goyne Park for a guest Q of Bermuda Triangle, courtesy of the summer tour. With State Farm gushing about feeling some Wildcat love in his chesticles, here’s the latest and greatest brand new Q material from yours truly:

    The THANG: 

    WARMERAMA: 

    • Mosey up to the entrance field and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey to the Football Field for the BERMUDA BEAST
    • Total of 7 stops including field-end with x7 reps of each exercise at each stop
    • B – Burpees
    • E – Elbow Slides
    • R – Rosalita Dips
    • M – Merkins
    • U – Ukrainian Soldiers
    • D – Dippers (Ball, 2-ct)
    • A – Am Hammers (2-ct)

    COP #2:

    • Mosey to the Tennis Courts for GROINER PARKOUR (see what I did there?)
    • Groiner Countdown, starting at x20 Groiners, then run across the court hurdling the tennis net, then x18 Groiners at the far end,, then run/hurdle back, then x16… etc, down to zero

    Mosey BTTF:

    • Circle up for the CHESTER CHALLENGE (quite dissapointedly abbreviated due to time)
    • x10 Werkins
    • x10 Merkins
    • x10 Diamond M’s
    • x10 Carolina DD’s

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Absolutely LOVE this group of HIM’s – do any other F3RVA PAX push as hard as these guys? Tclaps to Pool Boy gettin AFTER it – with Big Rig and State Farm and Posh by his side there’s nothin this guy won’t be able to achieve! Was glad to bring some namesake shenanigans to Bermuda – the Beast was initially modified from being the Hard Way so other COP’s could happen, then modified again for time from the ending letter “A” standing for “All the Above” on the last round. Next up, the parkour hurdles were a group favorite, but while groiners feel easy at first, they get hard real quick. And finally, poor old Chester Challenge got the short end of the stick with only a brief review of the components without any of the variable movements and multiple rounds. State Farm’s chesticles were happy to have a break though. Thanks again for having me gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • SCHOOL OF ROCK (kids’ bootcamp) this Sat, 8am Rockwood
    • July 4th FIELD DAY Convergence, 7am at Forrest Hill Park

    Prayer Requests:

    • Big Rig’s M seeking new job
    • State Farm’s M health
    • Posh’s son with a bad rash
    • Pool Boy’s friend Tommy recovery after recent vehicle accident

  • Muscle that FNG Up

    Big Rig and YHC are working their way up! Still waiting for some assist bands to aid in our muscle-up journey, but we put in some early work today before the DTH beat down! Big Rig might be the only guy to EH an FNG at 5:25 in the morning! Hopefully he comes out soon!

    • Warm-up
      • Arm Circles
      • Helis
      • 4 sets of 10 – Scap Shrugs + Dip Bar Walks
    • M/U Practice
      •  jump Muscle Up practice sets
      • Other Partner 20 Reps of Straight Bar Dips
      • 4 sets
    • SuperSets
      • 4 x 8 Pull-ups Strict
      • 4 x 12 Standard Dips Strict
    • Escalator Sets
      • 1 C2B Pullup
      • Trade off, 2, and up then reset
      • 4 minutes

    Great work with a sore chest from yesterday’s work at the Alamo!

    -State Farm