Tag: #SOJ

  • Prediction for today…. PAIN!!

    Today… I wanted to try something different. Mini station with burpees at some of them, plus for a few carrying a bucket with either sand or gravel(or a sandbag varied in weight) to each one then return. Upon the return there’s a list of 8 different exercises at 100 reps each(choose 1). 13(including 1 FNG) braved what may be one of the rate times that it was quiet.

    Started with a WARMARAMMA: SSHs, Imperial Walkers, Ukrainian Soldiers, Arm Circles each direction, Cherry Pickers, Merkins and something new I don’t have a name for it I will call it the Alabama After Prom(an Alabama Prom Dates with a LBC)

    The original set up: 8 stations the majority started with 5 burpees (various ones) then a 3 exercise routine, reverse then back thru one more time ending with the burpees back to the start to pick out the 100. Did we get thru all of them(NO), only 5 was completed. Here’s the overview:

    Station 1: 5 burpees, 10 Alligator Merkins, 12 WW2, 15 squats(reverse it, then back thru once more) finishing with the 5 burpees then back to do 100 shoulder taps

    Station 2: 5 Army Ranger burpees, 10 Lunges/side, 12 Diamond Merkins, 15 4 count mountain climbers (reverse it, back thru again finishing with the burpees then did 100 Carolina Dry Docks

    Station 3: 5 Navy Seal Burpee, 10 Butterfly Sit-ups, 12 Dive Bombers, 15 Tuck Jumps(reverse it, back thru turn finishing with the 5 Navy Seals) back to do 100 LBCS

    Station 4: 15 Scrunchy Frogs, 30 Jump Squats, 40 Tricep Dips(reverse it, started to hit station 5)

    Station 5(final one): 5 8-count Burpees, 10 plank suicides, 15 wide arm merkins, 20 L/R Side Plank drops(reverse, back and finished it with 100 2 count toe taps and 100 2-count flutters)

    The final bit was with a 70 pound Atlas Stone: 11 just only leg kick thrus then carry the stone down. When you carried it back up, that was your pass each of us took turns. With about 3 minutes left, to the flag for a quick boat hold and done

    Numbers, Names, Announcements and prayer led by YHC to close it out.

    Welcome Don(Dick Tracy) to the group. He saw us last week and joined in today. The carries especially the longer ones were no joke. This was the first time I brought this out, I have some tweaking to do but in the future will try it again I think we can finish it all. Recovery and see you next time

  • Rucking at Rockwood

    Early morning… Clouds were still out and the fields getting ready. 6 of us ventured on another adventure thru the trails and woods. A little exploring around, taking the reverse way on a few parts plus venturing on the trails from last time.

    We stopped back at the flag, almost 3 miles and 50 minutes(I can’t believe I thought I had some time left on my Garmin and no it said no more juice. Time to prep for the main workout….

  • All the smells

    Boberry, and YHC both had a busy day ahead of us but we decided to make sure we still got 1% better with another version of Premature Acceleration.

    Great conversation as usual, but there were many different aromas in the air. Some fresh grass (more than one kind) We passed a house party (not THE House Party) that was still getting after it into the early morning hours. As well as what we can assume was some wake and bake driving by on Courthouse. Pollen still has a strong presence. YHC may have released some methane gas into the air, but it doesn’t smell, I promise.

    With 20 minutes left we decided to push the pace and go for our own Courthouse 10k. We got the last 2 miles at close to an 8 minute per mile pace(not too bad by our standards) to finish out the 10k.

    Good luck to my M as she’s doing the Monument Avenue 10k. And happy and safe travels to Boberry for his beach trip this week.

  • Wait… It’s not Friday at Satan’s Hill

    That’s right…. The bands came out today. I have been thinking of what I could do with them and the tennis courts were the perfect area to use them today. 13 regulars plus 1 FNG braved the madness that was to come. A little run around the tennis courts, then starting the warm-up: SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs, and Alabama Prom Dates was just an appetizer. Onto the main part.

    Partner up, with a band each tennis court (3) together you were going to go to the end, an exercise, then that movement back with the exercise again. First court: side plank walks at the end hand released merkins. A little rest, the second court: walking lunges with the band, ball dippers at the end, turn and repeat. Third was bear crawls(3 tennis courts it will catch up to you), at the end Mike Tysons (tell you what I love those yet I have something in my arsenal that can enhance those), turn and repeat.

    3 rounds over, now the bands are perfect to take around the post and use it just on its own. The next 3 parts started with jogging at the doubles line, partner runs down and back. Second was bernie with the band on(adding in and out to change the variation) bernie all the way dorm and back. Third broad jump far as you can, Mario jumps down and back

    Mosey down to the track…..50 yard sprints (with the bands). First rounds at about 25-30% intensity the second all out fast as you can. The time was done with the bands so onto the field for a little Build-A-Beast (2 rounds) with Merkins and squats. Once finished there was a little time left so to the wall near the flag for a 20/10(20 donkey kicks, 10 pole smokers) 2 rounds time was up

    Back to the flag for names, announcements, prayer led by YHC to close another session

    Congrats to State Farm’s wife for her new job. Welcome Jason(Button) to the group if you see him and he tells you his age(he does not look it at all). Next week is VQ week (come out and support these guys as they lead their first of many more Qs). Once we get the sun a little earlier, it will open more things up. There’s a hill to the side of the track, basketball plus more to come

    I am still adjusting my body and everything with the working nights (I basically slept for about a short nap, woke up then after everything came home slept more). Are there weekdays I would like to come out? I would but I have to make sure that I am a little rested not easy but in due time. Saturday, if you come to RNR I have the Q again, there will be an element of Spartan race involved. After the Q, we go over to the Latino Farmer’s Market give them support plus they have real good food and coffee plus benches we can chill and chatter. A final thing….I will be teaching starting in the fall at my son’s Co-op schooling a Train Like A Spartan class. It’s by Dogwood Del so if a Thursday afternoon is available and you want to train, reach out this will be a Co-Ed group. Enjoy the rest of the day!!

  • Back at it

    YHC isn’t at his best, but the pack has teamed up to drag him along for the foreseeable future. This week’s MOT is no different. Consensus led to an easy out&back down Coalfield. Everyone got between 4 & 6 miles, then Doozy added another 3 after COT. Another great run in the books. Thanks for the push, gents… it was much needed.

    Numberama/Namerama with SOT fellas, OC took us out, high-fives and fist-bumps all around

  • 17 Days Remain

    A squad of six SOJ ruck maniacs took to the Stratford Hills for a few laps around the hood, and to assist YHC in shifting the GTE logs closer to the load & launch area. Only 17 days remain until GTE #47 and conversation abounded with log lifting strategies, footwear and sock tips, knot tying methods, and other useful preparedness knowledge. Knowing is half the battle. Let’s GO! 😎💪 ~DTH

    PRAYERS for our brothers suffering injuries and illnesses. 🙏👊

  • Stupid Headlamp

    YHC and Big Rig cruised a solid 3 mile route around Ecoff Park. Good convo and a brisk pace to help us warm up for our SEAL training test. My bulky ass headlamp fell off and busted – in the market for a new one! DM me if you have extra 🙂

  • Are you sure it’s that way?

    4 pax met at 8pm tonight to test the legs and the gear for 10 miles of rucking. Thanks to YHC’s impeccable route and mostly successful navigation of said route, we got the 10 miles in and went by the Swift Creek Resevoir at least twice. That hurt. TCLAPS to Rosie for completing the training at 1 percent personal battery according to his watch. Lessons learned: bring water and snacks, wear comfortable shoes, give your shoulders a break so your hands don’t go numb. Also Tobit has more AKAs than Old Dirty Bastard (RIP).

  • Gonna Make You Sweat

    13 SOJ gloom bangers circled up at Rockwood and were immediately inspired and vitalized by the groovy moves of their Q shaking hips to La Bouche’s “Be My Lover” – YES, it’s back to the 90’s night club for these lucky MC Hammer wannabe’s. Here’s why they kept singing “don’t hurt me”… 😎🎸🎤

    The THANG: 

    • Moseyrama lap around the lot and circle up in a grassy area for the Welcome & Disclaimer
    • A few stretching reps IC with A-ha’s “Take Me On”

    WHAT IS LOVE, by Haddaway

    • Squats to the beat
    • Burpees for every “Don’t Hurt Me” (total of x20 completed)
    • SSH’s for instrumental parts

    (Shake it out with a lap around the lot)

    I’M TOO SEXY, by Right Said Fred

    • Flutters to the beat
    • WWII’s for every “Too Sexy”
    • Crabwalk 360 degrees for “Catwalk”

    (Shake it out with a lap around the lot)

    BLUE, by Eiffel 65

    • Plank up for Shoulder Taps to the beat
    • Merican for every “Blue” (total of x30 mericans completed)

    DIRTY McDEUCE:

    • Mosey over to the grassy slope
    • x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
    • Bear crawl up/down the hill to cross about 30 yards
    • Exercises: Merkins, Ball Dippers, & WWII’s

    PULLUP LADDER:

    • Mosey over to the Workout Station and partner up
    • P1 sets pace with descending Pullups while P2 Donkey Kicks on a tree – each partner descends from 7 pullups to 1

    WOODS RUN:

    • Run the paved trail, stopping for some lunge walking up a hill

    PARKING SPACE LADDER:

    • Bear crawl between 10 lines, increasing merican reps 1 to 10 at each line

    PLANK REVIEW:

    • Moseying back around the outside loop, stop to wait for the SIX curb planking
    • When all present, review the F3 Mission, Credo, and Core Principles 

    CAPTAIN THOR:

    • Mosey back down the middle lot to circle up in the grass
    • x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40!!!

    Mosey BTTF for COT:

    • Counterama # 13 (plus a beast-mode shirtless State Farm)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Nothin like adding reps to thumpin beats to drive muscle groups to exhaustion. Appreciate the PAX humoring YHC’s little 90’s night club flavor this morning. YHC noticed the various routines had a fair percentage of the PAX modifying, so we can assume they were sufficiently challenged. Also, we had a bold visitor “Donny” who YHC earlier noticed running the AO and called out an invite to join, but then didn’t see him again until he joined our COT. He’s given his HC for coming to R&R next Saturday! That said, it’s ALWAYS worth going out of our way to invite those solitary men you see making an effort at/near your AO – you never know what bringing them into your PAX might mean for their life! Let’s GO! Yours, DTH

    Announcements (SEE SLACK!)

    • 10 Mile Rucks! Tomorrow (Sun) at 4am from Dogpile, and 8pm from Timberwolf! 
    • VQ WEEK April 22-27
    • GTE weekend May 3-5

  • Not Rucking Around

    6 men showed up to challenge themselves to ruck 10 miles this morning. Many of the world’s problems were solved as we rucked throughout Rockwood Park and North Chesterfield. More details to come on that.

    Thanks to the crew for the company and the conversation!