The typical crew was out, YHC ran from home to the AO, circled the empty parking lot and took off for the hills. One hill actually, little different route up Ashwell into Powderham down Ellesmere back to Mt. Hill. Ran into a loose dog that didn’t appreciate the invasion of space, back track down Solstice through the woods and home. 4.5 miles total.
Tag: #SOJ
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An Unexpected Visit from a Veteran
4 PAX came to Goyne Park for a frigid morning in the Bermuda Triangle. Doolittle and Big Rig started with a mosey lap around the parking lot, and on their way back 2 vehicles were pulling in.
It was 2 PAX that haven’t been seen in awhile. Shooter McGavin who’s been busy with work, and Broadway, who’s on the mend from a heart attack.
We got into it with some warmarama exercises and some merkins mixed in.
We meandered over to the other side of the outhouse and got some (a lot) Wall sits and hoe downs with some more merkins and ab exercises(a lot) mixed in.
Great to have Shooter and Broadway back. Don’t worry, Broadway was taking it easy.
Lots to pray for!
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An eerie calm
3am….woke up with a cat next to me. I couldn’t get back to sleep so a quick bathroom trip, sit on the bed take a moment to calm the brain down instead of “doom scrolling” I put on a Rush playlist and chilled. When it was time to get up, got ready and headed on over to lead the AO.
An eager group of 11 came out on a brisk Friday morning to see what I had in store. With Crabgrass talking snack the day before(and didn’t show up). A quick down the hill and back while Nancy figured out how to get his Apple Watch started. A quick WARMARAMMA(at the end some jazzercise) then off to the hill for a daily 50 start. A daily 50 is something I have seen to help get people started with a good workout each day. There are normally 4 parts, we did 3(50 squats, 50 Merkins, 50 second plank) then 50’waking lunges with the band). The 4th would be 50 second wall sit.
To the lot…. Get the bands going with some Murder bunnies/bunny murderers (too much man ass for Nancy). A 3 part next considering of Mike Tyson’s, fast feet each direction, and toe taps. To the bottom of the lot for a Sprint halfway turn for Bernies the rest of the way. Final push 2 went up battle rope/Odin Sledgehammer session with coupins used to complete mini workouts while we waited. After that, up to the flag for a quick stretch, time was called names announcements and prayer led by YHC to close it out
So a couple of things… One is I am looking at getting a cold plunge unit so I can tap the health benefits and feel better no matter if I am beat up from Amazon or after a workout even a Spartan race. Second I will need time to get this figured out my warm up I will be changing it up. Do a few basic things but add broga so we get that plus at the end with a minute or 2 left, a little meditation to calm our minds. Going to take time the meditation part I have to learn how to quiet my mind first it’s a ongoing process. We come out to F3 to improve on our health each time, the same with meditation yet it’s not a quick fix, it’s continuous. Looking forward to the Bridge tomorrow first time out, see you next time and DM Crabgrass ride him for not showing
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Good Cop Bad Cop
No one ever asked for a joint Q at the Twin Team Lounge………….but by golly, that is what they got. Here is a brief summary for viewing pleasure.
Mosey to the basketball court for some Chaplain led no count warm-ups: Michael Phelps, Helicopters, Ukrainian Soldiers, Hillbillies, Knee Pulls, Mummy Kicks, Mario Jumps, Lunge Walk, Bear Crawl. Might have missed a few.
House Party took over for Exercise One:
10 burpees, run the length of the court, 50 LBCs. run back.
8 burpees, run, 40 LBC’s, run
6 burpees, run, 30 LBC’s, run
4 burpees, run, 20 LBC’s, run
2 burpees, run, 10 LBC’s run
Mosey the playground for Exercise Two (Chaplain) – Triple Check with Bar Hangs, Copperhead Squats, run across football field and back.
House Party moseyed us over to JRHS for 4 Corners: Hand Release Merkins, WWII’s Sit-ups, Monkey Humpers, Side Straddle Hops.
Back to the flag, and finished up with 5 minutes of assorted ab exercises (called by the PAX).
Numbers/Names/Announcements and House Party took us out.
Final Thoughts: Always great to collaborate with House Party. If you dont feel like planning a whole workout, just grab a partner. House Party’s burpees were met with resistance by the Lounge Committee. We enjoyed some coffee post-workout courtesy of Last Call. Great work fellas! -
Welcome to BRURUCK!
05:00 on this chilly Wednesday, 5 HIMs gathered for the BRU VQ. Since it was still pitch dark and relatively unfamiliar territory, YHC decided to keep things close to base so we wouldn’t get lost in the woods.
Warmerama – Getting the blood flowing with a brisk hike around the strip mall. When rounding the corner, the PAX were thinking they were in for a walk down monotony-lane, but leave it to YHC to get things complicated quickly.
The BRURUCK: With a bit of imagination and concentration, the BRURUCK started to take shape. On Each letter the PAX did a fitting exercise using their rucks:
– B: 5 x Burpees
– R: 10 x Rows / arm
– U: 15 x Up-and-downs (Calve raises)
– R: 15 x Squats (Because YHC didn’t want to take off his pack for Rows again)
– U: Same as above
– C: 15 x Crunches
– K: 10 x King Merkins (Like normal Merkins, but with a “K”)We finished off with a Quick “RVA” and then set out to explore the lake. On return the PAX completed two rings of fire and closed off with a COT.
Announcements: Chili Cook off, Daddy Daughter Dance.
Coffee and Chapter 9 of Atomic Habits. -
Welcome to Club L Woods
On a frigid, blustery Veterans Day, YHC kicked things off with a simple prompt: name someone, military or not, who has made sacrifices in your life.
Before the beat even dropped, Scram, hearing the low hum of YHC’s generator, asked the question of the morning: “What’s that sound?” Moments later, the PAX would learn exactly what it was as the playground at NoToll transformed into Club L Woods, complete with a generator-powered karaoke speaker and flashing lights.
After a friendly reprimand from Rosie to not disturb the neighbors, YHC introduced Scram to his playlist, including some Rage Against the Machine. With power cords, flashing LEDs, and guitar riffs echoing through the cold, the PAX pushed through four-minute stations with 20-second breaks.
It all wrapped with a final sprint from the playground to the basketball court. As the music faded, each man called out the name of his one, someone who had sacrificed for him.
WARM-O-RAMA (10 MIN)
• SSH, Don Quixotes × 10 IC, imperial squat walkers, mummy kicks, merkins, lbcs, alabama prom dates
THE THANG
Split into 4 groups- pax count out by 4. rotate every 4 minutes. Timer was used to rotate stations.
Station 1: One pax Bear crawls up / crawl-bear down large green hill in playground, 1remaining pax jump squats, rotate.
Station 2: merry-go-round: 1 pax holds “air plank” while 2 pax member holds their legs, rotate around three times. Remaining pax plank jacking until rotations are done.
Station 3: Rope climb, one pax member climbs rope, goes over and down and returns. Remaining pax are doing burpees while they wait their turn.
Station 4: One pax runs around playground loop while remaining do step-ups on bench.
Finale: Wind-sprint from Playground to end of basketball court.
Announcements: Convergence Thanksgiving Day, Chili Cook-Off at the Alamo November 23, Daddy-Daughter Dance, 12 days of Christmas December 23. Two New AOs have recently been launched: Bon Iron (Saturdays 6 am) and Huge Bells ( Monday 530 am). Please come out to support them.
Prayer Requests: Wildcat lung cancer scan.
Thank you all of our service-members, active and non-active, and for the sacrifices you have made.
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CHAD1000x
5 HIM came out in the cold, brought some weight and did some work. We each got through 400 steps ups plus 3 rounds of FIRE. Today though, is for our veterans.
October 29, 2018 Navy SEAL Chad Wilkinson took his life. While approaching his 21st year of active duty and experiencing multiple combat deployments, his body and his mind had taken too much.
“This is a silent disease where symptoms, triggers, and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.
Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD named after my husband Chad, supporting Veteran Mental Health Initiatives.
There are a lot of people who are struggling, too many lives are lost. Many more we can prevent. We believe that physical health leads to mental health and everybody needs somebody. So use “CHAD” as inspiration. Say his name, honor his story, and live big by sharing your time with friends and those you love. Tomorrow is never promised.”
As men, we carry the weight of the world on our shoulders some days. If there is anyone who is struggling please know its OK to ask for help, from your family, friends, professionals, your brothers – lean on others and you can make it through whatever struggle you face, know that. There is also the national suicide and crisis prevention hotline, simply dial 988.
www.stepupfoundation.org
Thank a veteran today
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Crabtastic Q
Between work travel and football-fartsacking, YHC has missed a few Alamo’s and wanted to get back out there. No better motivation than to put your name on the Q sheet! I completed my pre-blast on a paper plate and sent it to the group the night before.
Gathered the group, mosey to start things off. Fresh legs led to a tempest pace out the gates. Warmup to get the blood flowing on a chilly morning.
First THANG – Pyramids
These are becoming a favorite of mine. Start with one exercise, add one exercise each round. After completing 6 exercises in a round, we start dropping one.
One the tennis court along the base line (some may call it other things but they are foolish)
1 – Shuttle run
2 – hand release merkins x10
3 – mountain climbers for Swoop x20
4 – Superman planks (Nancy named these, send all complaints his way) x10
5 – J-LO pickle poppers x10
6 – Burpees x5
Editor’s Note: It would appear from the mumble-chatter that shoulders were burning amongst the groupSecond THANG – Triple Check
Per plate instructions, head to the hill behind the hill and locate 5 sandbags in the dark.
Runner – run up hill with sandbag, lunge down the hill.
P2 – No surrenders
P3 – Lt Dans
Editor’s note: It would appear from mumble chatter that legs were still struggling after Friday’s SH workout. YHC intended this to be true.Third THANG – Bunker Kicks
Mosey to bunker for a series of Donkey Kicks / I am not worthy / Wall SitsBTTF for ring of fire abs edition.
Announcements – Bridge this weekend, Hutton leading. Bunch of people doing Richmond Half – send them some love! Chili cookoff 11/23 @ 3pm, signup sheet on Slack.
Prayers – Wildcat scans, Hermey wife healing from ankle surgery
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Back to the norm
Today was the first day since late March where met up front, a group of 9 gents graced Rockwood Park on a nice fall Saturday morning with the shadow of the recent beaver moon still in the sky. Let’s review….
Started off a little run around the parking lot, them into the basketball court for the uncustomary WARMARAMMA(a moving warm up not being in the circle I want to change things up). Started with runner’s lunge to a twist, then at each point 5 SSH, walking lunges with arms riding to cactus position, side shuffles, mummy kicks(I am renaming to the chaps), plank walks then a light suicide run to finish. Mosey over to the main lot which was fairly empty. 4 corners next: 20 Carolina Dry Docks, 40 SSHs, 60 American Hammers, 80 mountain climbers. Then a little stroll to the concession area for a TC(wall sits, tricep dips, run down the steps back up near the end broad jump up the steps). I wanted to do plank wall ups but the ground was a little slick. A new one I came up with: hoe downs with a twist to each side at the top. A nice little change up from the usual.
Then down to where I had some “toys” I brought out today: classic Dora(100 Merkins, 200 squats, 300 LBCs) you’re time carried a bucket, sandbag weighting 50-60 pounds, or my Thor kettlebell hammers. After that VA little fun tire tossing, same bag pull thrus, seal crawl walks, A final stretch corn to the pull up area for a quick round pull ups, scrunchies, left lift up and over the post. A final run to the flag, 10 HRMs to close things out. Numbers, names announcements and prayer led by YHC to close Saturday morning.
Next week, Richmond Marathon and the Bridge(I am going to the bridge, been wanting to go for a while). So you have a chance to lead a workout, do so step up time. Grab a Q i know guys will not grab one is simple the key is make it your own. You control things if you want to do a 3 mile run with a Dora added why not. Second thing: Spartan Virginia 2026 last week of getting to race for free(I mean free). You have the Super Saturday morning, there’s a Sprint in the afternoon then Sunday the Sprint is the entire day. I am doing both in the morning each day. Will I be doing the trifecta next year most likely! Where I do the beast is the next question. If any questions reach out you have a little over 11 months to get ready I have reached out to a place that is a FARM with obstacles to train. Will fill in more details as I hear back. See you at the next gloom
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the NASCAR route
this weeks edition of the Miles Of Truth run was mostly successful. Only two falls by a PAX who shall not be named here…. YHC went for simple on the route, and let’s just say Derek Zoolander would not have been able to do it.
4s: left on 60, left on Charter Colony, left on Woolridge , left to take the loop at Midlo mines park, left back onto Woolridge, left onto 60, finish at invisible shovel flag.
5s: before ISF, left at top of mt Midlo, left through new townhomes neighborhood, left on Woolridge, left onto 60, back ISFNumbers, names, announcements, YHC took us out
EF Hutton going to bridge a week from Saturday, gingerbread contest at hardywood downtown on Sunday, if you or someone you know needs a ham or seasonal work see YHC, prayers for Drapers neighbor.
NMMGreat to be back out with the crew at MOT!! This a great running AO with lots of options for routes. Great to catch up fellow PAX. No ironPAX today 😂