I arrived at 630, saw a few guys to the side and went “wait am I late or something?” I wasn’t, a group of 5 came out to help get their bodies ready for a DTH beatdown. Started out with some neck rolls(an area we don’t work a whole lot) to help loosen the neck and start to wake the whole body up. Then onto the body with a little horse stance/arms extended combo(hips, inner thighs, chest and shoulders). A quick moment to extend the arms, back to the horse stance(switch up the position of the shoulders). Then a little…
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First day….new month and it felt good. It wasn’t like last week where we would bake and sweat after 15 minutes….yet it did help warm the body up faster. A ready-to-train group of 7 came out to Bermuda to go thru a Mudslide session. A little mosey to start, then to the warm-up(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Merkins,LBCs, and a little runners lunge stretch for the hips). A good workout is where you don’t have a set plan…..it comes along. The first triple check consisted of bear crawls up the hill(mosey back down) with plank jacks and squats to…
Good morning….a nice group of 7 potential ballers(including a visit from Upchuck gracing us) came out to Timberwolf this morning for an early morning shoot around. A little mosey to the courts, a good WARMARAMMA(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Jazzercise, Don Quixotes, Cherry Pickers, Merkins and LBCs). After that a little extra stretching to help loosen things up, then time to train We started off 2 rounds of suicides(1 the regular way, 1 starting long). After that we started going into knockouts(the 2nd round was a long one). Along the way changed things up with a few full court…
Disclaimer….sorry for the delay on the post(issue with the site not allowing things to work so taking extra time to post this). Once the word announced that it is back up, Florence already did his for Saturday, I am getting Friday’s in. An amazing turnout of 20(yes 20) came out to Satan’s Hill to continue their tours but also those rumors of a Mudslide Q. The amazing thing….I had 17 stations of work set up(I still needed 3 more), next time at the hill, I may need 25. I am sure people who pulled in and saw things trying to…
15 hungry studs dutifully awaited their fearless leader in the NoToll parking lot, with Oyster (making sure a hot potato bootcamp didn’t happen) standing ready with backup cones and disc just in case their Q fartsacked… haha, yeah right! Let’s go to work! The THANG: WARMERAMA: Mosey to the field and circle up ROSIE led the PAX in a warmerama while cones were placed Moseyrama lap around the Ultimate Field Split up into 2 teams of 8 ULTIMATE FRISBEE: With a strong short pass game, the darker shirts led 4-0 before the lighter shirts finally made a TD. x5 Burpees…
A lucky 13 SOJ studs, including one Brandermill FNG from DTH’s church posted to the Alamo to start the week off with a bang. Here’s how YHC gave these fellas something to remember: The THANG: WARMERAMA: Mosey loop around the Club House and circle up Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom (with of course some 8-count badassery to please the masses) COP #1: Mosey to the back field for a DIRTY MCDEUCE – BROMANCE STYLE x4 rounds, x3 exercises each round, x12 reps per exercise Partner Up x12 Buddy WWII x12 Booyah…
Less than 6 months ago Vagabond, McGruff, and Nancy Lopez had the idea of splitting New Market’s Satan’s Hill into the Alamo (M) and Satan’s Hill (F). Today, a total of 10 Pax got it done via HP. Nearly all first posted at either the Alamo or Satan’s Hill. Not one has spent more than 1 year posting with F3. Good stuff. Warmorama: Quick mosey. SSH (30), UKS(20), CHS(20), Merkins(10), Planks, LBCs(20), APDs(15) COP 1 (Wildcat): Mosey to bunker. Triple check. Runner through tunnel and other Pax perform flutters and WW2s. COP 2 (Purple Rain): Mosey back to the future…
8 Spartans ready for a Hot Potato Q. YHC starts us off!!! WARMARAMA: Mosey down to the lake stopping about half way for some Warmarama: SSH, Arm Circles, Copperhead Squats, Imperial Walkers, Cherry Pickers, Hello Dollys, Flutter Kicks, American Hammers, Rosalitas. THE THANG: Mosey to the lake. Merkin LakeLight Pole 1 = 1 MerkinLight Pole 2 = 2 MerkinsLight Pole 3 = 3 MerkinsEscalating Merkins, stop at Light Pole 20. Reverse Merkin Lake with LBC Lake.Light Pole 19 = 19 LBCsLight Pole 18 = 18 LBCsLight Pole 17 = 17 LBCsDe-escalating LBCs, stop at light Pole 1. Quad Check1. Runners2.…
Last day of SOJ takeover. 10 dudes hit the mean streets of Henrico county this morning. The route: a simple jog down Ridgefield Parkway and back to the flag. Distances covered between 4 and 6 miles. Numbers/Names. Hutton took us out in prayer. Prayer requests: Safe travels for Doozy (baseball trip with family to Villanova) and Boberry (visiting his parents with the boys). Prayers for TYA and recovered from knee surgery. Prayers for Gypsy and heart condition. Prayers for any members of the Pax that have not been out in the gloom lately. Great seeing everyone today. Enjoyed talking with…
Coming in HOT….. 1 SOJ takeover secured the AO at 5:20am. 4 others coming in like the Dukes of Hazard 5:29:50. We must be in Mechanicsville. WARMARAMA: .5 mile warm up mosey off campus. Back to campus to find Bulkhead (LIFO) WARMARAMA: SSH x10, SSH x10, DQ, Helicopters, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, Merkins, LBCs, Flutter kicks, Rosalitas. THE THANG:Parking Lot Crawl:Round1: Bear Crawl to the other side + 5 Merkins every line.Round2: Bear Crawl to the other side + 5 Hand Release Merkins every line.Round3: Bear Crawl to the other side. Hold for the six. 4 Corners (Prostitute…