Tag: #SOJ

  • Come all to Mudslide’s

    i will start with welcome to False Fall. It is where we get cooler weather, the heat and humidity sit back then ready to make one final blast before fall or in this area November rolls around. A ready, pray that no one dies group of 14 came out for another episode of how will we feel after Mudslide gets a hold of us

    Warning up…. The usual SSHs, Don Quixote, Helicopters, Jazzercise(Nancy came out, I had to do them), Cherry Pickers, Merkins, LBCs, Alabama Prom Dates. I made a promise that we would be in areas that the joints would not take a beating. I did not promise that I would spare them getting beaten up. We moseyed over to the ball fields to begin

    First up…. LINDSEYS(2 exercises totaling 40 reps). They were plank jacks and jump squats nice starter to get warmed up the run was from the left field foul line to the lights and back

    Next up…. Triple check(SSHs and WW2) runner ran all the way to the 385 sign in right center field then back. Time to leave and go to another spot.

    In between the 2 fields… Dora time(classic today) 100 merkins, 200 squats, 300 LBCs runner down to the gate and back. The energy was being picked up tell a few had a little extra speed in the tank

    Next up. Pole to pole. One person bear crawls, the other doors 10 Imperial Walkers power side, 10 ball dippers per side catches up to their partner and takes of in bear crawl while they do the exercises. Get a little animal movement in

    Final thing: 4 corners the group chose 10 hand released merkins, 20 2-count ball dippers, 30 2-count flutters and 40 WW2. After that back to the flag, numbers, names and prayer led by YHC to close it out

    Big thing this week upcoming: the new Magnolia Green AO 8/28. Go out and support it. Check Slack for other upcoming events and details

    One final thing…. This year I have decided no obstacle course races(taking the year off). I was going to do Spartan next month but there’s a lot not only physically but mentally with travel, planning and other things that can get tiring. This time right now is allowing me to rest, relearn thing plus get my body and mind in better shape. 2 goals for next year: 1 this is one that had been on my list for a few years to do all 3 races one weekend that chance will probably be in May 2025 in NC. 2 allow you guys that extra time to set things come September 2025, we get abig F3 contingent out there whether on Saturday, Sunday or both days get your first Spartan medal. I can do things for this year running a race or 2, have some fun with them find something unique to try. If you see me now versus 6 months ago, way different yet I still want to get even better so now I have the time to see where I can go how much better, improvement etc. I will see you next time

  • Broga for 2

    While out on my run, coming out of the woods I bump into House Party. He wondered if there was any broga, said yes we ran for a bit(he bailed), I told him let me get one more lap in meet back at the lot. Finished up, rolled the mat steam coming off my head decided let’s get a little stretch in prior.

    Started out some grounded side bends cat and cow next, then to child’s pose with lazy up-dog, back to down dog from there into lizard pose, followed up with pushing the hip and knee out, turning into half splits. After that walk the feet to the hands, deep yoga squat. The final part I am sure for House Party was new. We did tree. I showed House Party to simply keep the foot on the ground to get used to it then look at a spot extend the arms you get the full tree. We finished up, time to get ready for Rock and Roll

  • Run around Rockwood

    When I arrived, the gates were unlocked which means no issues getting to where we should be. A few people out getting their morning walks in, I had an idea for something yet I was solo, it needs a few others to be worthwhile of a workout. I decided let’s run, see how things are and get ready for later.

    I took off, felt good worked on just simply getting into a good pace and not trying to go so fast that I “blow up” which is a term for the adrenaline to shoot high, then crash and you have nothing left for later. After a few laps around the park, took off for the trail. The hills are becoming a little easier simple corrections make them not a struggle. I finished at 3.49 miles, set as new record for a 5k run(under 30 minutes) an interesting thing happened leads to the next part

  • The Action was in the Bleachers

    4 Knights of The Iron Bridge left the fart sack at what most people would call end of the night, as opposed to the early morning.

    YHC, Posh, and Boberry made the way from Goyne Park to the Thomas Dale football stadium. ( (Home of the Knights) After a couple of clumsy turns, YHC got the trio to the stadium as Pool Boy was already running laps. PAX did some laps on their own as YHC scoped out the stadium.

    Called the PAX over to the bleachers for a couple exercises.

    Stiletto Squats x20

    Decline Merkins x20

    Run to the top of the bleachers, then back down. Repeat for a total of 3 rounds.

    To the track for a few interval laps. Run all out, recovery lap, run all out.

    From the track we clown carred it into Pool Boy’s ride, then back to Goyne Park for Chaplain’s AbCathlon!

  • Abcathlon 2024: Rise Above

    State Farm”s recent Decathlon workout was legendary……..the Abcathlon, not so much. But the Bermuda Boys are always up for a challenge, and we were rolling 7 deep at 6am. Here is how it all went down:

    We used the previously mapped Decathlon Course: 10 stops, 50 count ab exercises at each. Goal was to complete two full circuits in the hour. YHC threw in a brief warmup that consisted of Arm Circles, Helicopters, Wilson’s Wife, Downward Dog, a couple of leg stretches.

    1. WWII sit ups
    2. LBC’s
    3. Flutter Kicks
    4. Pole Smoker
    5. American Hammers
    6. Freddy Mercuries
    7. Oblique LBC’s
    8. Hanging Leg Raises
    9. Pickle Pounders
    10. Boxing Cockroaches

    Grand total: 1000 ab reps, 2 plus miles of running.

    Way to push through! We were all praying that Oyster would not call WWII sit ups.

    SYITG

  • Exploring Satan’s Hill

    A nice crisp morning unlike what the area is used to in August. 10 brave souls came out when Mudslide had the Q, lately you do not know what’s coming. The idea of exploring around Satan’s Hill I had in my mind for a while, today was the day.

    A little run down to the stop sign and back, time for a warm up. A different route than usual wanted to get more muscles warmed up: Helicopters, SSHs, Michael Phelps, Don Quixote, Imperial Walkers, Copperhead squats, Merkins, LBCs, a little stretching than off to explore. Run up n the hill, over by Wilson’s the first triple check. Jump squats, Mike Tyson’s, run down back thenb turn for some Bernie back up. I did not know that some had not heard of Mike Tyson’s before(he used it to get ready for fights). It’s really 2 parts: Merkin into a beast. After that a little mosey to Wilson’s for 25 Gorilla Humpers.

    Next the beginning of various light pole workouts…. Various merkins, ab and leg exercises the last one before an intersection 10 Diamond Merkins, 20 plank jacks, 30’ball dippers, 40 2-count flutters.

    Dora was up next….a nice little Satan’s Jr was there we did 100 Werkins(wide merkins), 200 plank marches(think it’s easy, think again), 300 jump ropes then down the road one quick triple check: cross SSHs(feet crossing in front of one another), split squats, run and back.

    With about 100 seconds left, time to head back first time running on the hill going towards Sultree it was good…a little damp yet expected. I went over, I am the king of that but it’s expected with me. Names, announcements, prayer led by YHC to close it out.

    See Slack a lot of events including the new AO starting 8/28. 3 spots tomorrow: Dogpile, Goyne Park, Rock and Roll no excuse to not get a workout in(I will be at Rock and Roll leading plus doing something at morning wood time). Have a good one!!!

  • To the Track! (for no Running!)

    Eight came out to enjoy the cool weather at Timberwolf. No Whiffle-Balls, Footballs, Basketball, or Bases could be found. What we did find was a good Ol’ fashion beatdown on the track (with just a little running)…

    Warmarama: Mosey to the Basketball Courts for some Side Straddle Hops into deep stretches to get warmed up. Deadman hang, Stretched out the legs and finished with some Merkins and an OYO (On Your Own) stretch for Hermey to get ready.

    Mosey to the Track where YHC brought back into the play the Add 1 Drop 10 format with Lunges taking us halfway around the track.

    • 80 Side Straddle Hops (SSH) and 80 Single Count (SC) Mountain Climbers (MC)
    • Add: Jump Squats (JS) and go with; 70 JS, 70 SSH, 70 MC
    • Add: Bonnie Blair’s (BB – Single Count) and go with; 60 BB, 60m JS, 60 SSH, 60 MC
    • Add: Flutter Kicks (FF – Single Count); go with 50 FK, 50 BB, 50 JS, 50 SSH, 50 MCs
    • Add: Advancing Lunges (AL – Single Count) to keep us moving around the track. Go with; 40 AL, 40 FK, 40 BB, 40 JS, 40 SSH, 40 MCs
    • Add: Merkins and go with; 30 Merkins, 30 AL, 30 FK, 30 BB, 30 JS, 30 SSH, 30 MCs
    • Add: LBCs and go with; 20 LBCs, 20 Merkins, 20 AL, 20 FK, 20 BB, 20 JS, 20 SSH, 20 MCs
    • Add: Burpees and go with 10 Burpees, 10 LBCs, 10 Merkins, 10 AL, 10 FK, 10 BB, 10 JS, 10 SSH, 10 MCs

    With Legs “toast”, (360 Jump Squats, 360 SSHs and 100 Lunges), we took a Mosey the rest of the way around the track to the Basketball Courts for an “American Wave” with Merkins. Adding a Merkin each time around starting at 1, holding plank until next round. We did 1-9 and finishing as a PAX with 10 Merkins together.

    Mosey to Start, Finished with “American Wave” LBCs, 1-9 to time.

    COT with Announcements and Prayers. Build on each other, encourage each other, be there for each other. We all need a little help every once in a while! – Meatball

  • Walkers & Ruckers (& Bootcampers), oh my!

    It was a lively morning at MOT. The runners took off west to do an out & back on Coalfield. The gentle terrain provides the benefit of very little elevation change which is nice for us old-timers. An unnamed pax started growing a tail on the trip out and had to circle back to Midlo Middle to unburden his bowels while the rest of us soldiered on down Coalfield.

    DTH decided to explore Midlo Mines and The Grove with his 50# (or possibly helium-filled) ruck.

    We all made it back in time to gossip about old man problems.

  • Leading From Behind

    3 Ruckers, including a distinguished guest from F3 Smokies, hit the streets of Bon Air/South Richmond for some early morning fun. I had originally planned to cross Huguenot Road and head towards my house……….but with Rep Sleepy in town, called an audible and made our way to Laurus Park. Sable took the lead as I had no clue where the trails come out – and he is an effective spider web clearer. We ended up doing a mixture of trails and the neighborhoods surrounding the park. At the halfway point, we stopped for some ruck exercises including curls, overhead presses, and squats. Lots of great conversations about our Grow Ruck experiences. It was also interesting hearing about how things are run down in The Smokies. One takeaway is that their logs are apparently bigger than ours.

    SYITG

  • This is my block, there are many like it…

    13 HIMs came out to shake off summer and immediately noticed a few cinder blocks lined up nicely to greet them. YHC thoughts invoked Full Metal Jacket…this block is mine, there are many like it, but this one is mine…turns out that when there are many like it, you don’t know which one is yours, so you just pick up whatever one you arrive at. Didn’t matter, we had work to do.

    Quick mosey to the end of the cul-de-sac and back with a warmup brew of SSH, Deadman hangs, cherry pickers aka crabgrass grabbers, Ukrainian Soldiers, Imperial Walkers, hand release merkins, LBC, Roscoe’s mom, and some light jazzercise to loosen up

    The THANG 1 – 11’s

    Start at tennis court with 1 cinder block bicep curl, run to the dumpster and do 10 squats, run back to tennis court. Rinse & repeat x11.

    The THANG 2 – Wishbone

    5 checkpoints from one end of the parking lot to the next were established. Each HIM to carry a block via lunges to the first checkpoint, drop the weight and run to the top of the hill in front of the clubhouse, do 5 merkins and run back to your block. Lunge carry to the next checkpoint, run to the top of the hill, 5 merkins, return. Repeat until you reach the other end of the parking lot.

    The THANG 3 – Triple Check @ Bunny Hop Hill

    Inspired by the family of cute bunnies we often see in the morning, I thought it would only be fitting that we do Murder Bunnies as part of a triple check – Murder Bunny up the slope and walk back with coupon. Other PAX rotate between bicep curls and overhead press. Veterans quickly pointed out that this is an illegal move and reserved for Iron Pax. Noted! The HIMs were up for the challenge and we proceeded as planned.

    Ended with two rounds of Ring of Fire Merkin edition, 10 of your choosing. Hermey once again demonstrated why he is the Alpha Male.

    Announcements – 2 new AO’s opening up, 10 year convergence

    Prayer Requests – Dumar’s father is having a serious surgery to remove nose cancer and a family friend just found out they have cancer as well. Heist’s friend Denise is battling cancer, ask for support for her. Prayers for children and teachers’ returning to school. Few PAX members are nicked up, asking for speedy recovery and look forward to seeing them soon.

    Until next time!