2 HIMs came out for Premature Acceleration Goyne Park version. In preparation for the Homegrown Half in 2 weeks, Boberry and I decided to go for a 10k. We managed to get it in with a few minutes to spare. Ran through some neighborhoods, a trip down Karma Rd. Then the second half we made a short trip down Iron Bridge Rd. Always great to catch to catch up with Boberry.
Tag: #SOJ
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6-Iron
A half-dozen deep South gloom warriors rose to the challenge this morning conquering both a Goyne Hard and then also the following coal-stoking sweatfest in the engine room of the pain train:
The THANG:
WARMERAMA:
- Moseyrama around the front field (chase a goose) and then circle up near the pavilion
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- Mosey back out to the parking lot
- BROAD JUMP HERPEES x10 parking spaces
COP #2:
- Mosey to the tennis courts
- HARD-CORE FOUR CORNERS:
- Bear crawl between corners, adding reps each corner in escalator fashion
- Corner 1 – x10 WWII
- Corner 2 – x10 + x20 Chainsmokers
- Corner 3 – x10 + x20 + x30 Oblique LBC’s (split x15 ea side)
- Corner 4 – x10 + x20 + x30 + x40 Flutters (2-ct)
COP #3:
- Mosey to the football field for some BENCH WORK
- Dip-Incline Flips IC x10
- Run a lap around the field
- Merkin-Kick Flips IC x10
- Run a lap around the field
- Big-O’s x10 IC each way
- Run a lap around the field
COP #4:
- Mosey back to the tennis courts for a WALLERAMA on the rebound wall
- Hoedowns x10 IC
- Dirty Hookups x10 IC ea side
- Milkers x41 IC
- BTTW Hip Slappers x10 IC
- Donkey Kickoffs up to 20
- Achilles x10 IC (peoples chairs with alternating hand to heel touch)
COP #5:
- Mosey to the BBall Courts
- Line up on the end line for DORACIDES
- Partner up to complete:
- x100 Ball-Dippers (2-ct)
- x200 Mericans
- x300 Oblique LBC’s (alt sides as needed)
Mosey BTTF for COT:
- Counterama # 6
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
Prayer Requests:
- State Farm – M’s health
- Big Rig – mom recently had shingles, and his aunt dealing with new lung cancer
- Chap – safe return for his kids from a missions trip to NY City
NMS: Great work today fellas – those Achilles on the wall were brutal! Also, great work headlocking a few walkers eyeballing our badassery – ya’ll are gonna grow The Iron Bridge fast! It’s impossible to deny the dynamite energy and momentum these Bermuda Boys bring to their workouts. You’re putting the rest of RVA to shame, as evidenced in their weak-sauce commentary on Slack. Ya’ll just keep pushing the limits, and we’ll see whether anyone else can catch up before they’re lost too far back in the stagnant depths of “keep it the way it’s always been.” There’s solid road being laid down for anyone who wants to accelerate their hard. Let’s step it up fellas and encourage it! Yours AYE! ~DTH
Announcements (SEE SLACK!)
- ONGOING – Summer Tour, Dry July
- 7/25 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
- 7/27 – School of Rock
- 7/27 – The Bridge workout
- 7/29-8/4 – WestHo Takeover
- 8/3 – Homegrown Half
- 8/4 – 6-8am Holy Water Bootcamp
- 8/6 – Ultimate Tournament at NoToll
- 8/11 – F3 Family Float on the James
- 8/17 – Pickleball Tourney
- 8/18 – 6-8am Holy Water Bootcamp
- 8/21 – 100th Bday Q by Upchuck at FW
- 8/28 – New AO at Mosely Elem
- 9/4 – Kickoff Ruckhenge QSource
- 9/20&21 – 10 Year Anniv (multiple events)
- 10/25-27 – F3 Family Camping
- 11/2 – F3 Daddy Daughter Dance
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Ultimate Gravel Hard
3 weighted backpack aficionados hit the streets of Chester at 6am. I was unable to spell “CHAP,” so we just walked down random streets. All gravel paths and trails were explored and typically went nowhere.
Highlights included walking the ultimate frisbee course and encountering a pajama clad maintenance man?? We also chucked a disc into the woods.
Heading back towards the flag, we reminded Big Rig, Mudslide, and State Farm to use proper form on their exercises, which was greatly appreciated.
Made it back in 55 minutes and began mental preparation for Tryhard’s savage beatdown.
A good time was had by all. -
Philly Special
What was that play that the Eagles called that caught New England by surprise and secured the W? The Philly Special!
YHC strolled in this morning with the ominous Ghost Flag in hand. Swoop definitely had a great Q up his sleeve but YHC fooled the PAX and did what had to be done to secure the W. Here’s how it went down…
Warmarama – Moseyed into the woods for a quick lap around the gazebo. Circled up, explained the rules of the Ghost Flag, gave the F3 mission and got into it…SSH’s, Cheery Pickers, Dead Man Hang, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.
The THANG – YHC didn’t want Swoop down in the dumps so with much respect to the city of Brotherly Love, the PAX flexed that love by partnering up for duration of the workout. A few nods were also given to Swoop’s beloved Philadelphia Eagles. Go Broncos!
DORA
- Runner to the top of Satan’s Hill
- 100 Jerkins
- 200 Coupon Curls
- 300 Arm Circles
Moseyed through the woods to cul-de-sac #1
- (20) Booyah Merkins with partner for one of the greatest Safeties to ever do it…#20 Brian Dawkins
Moseyed up the hill to cul-de-sac #2
- (22) Booyah WW2’s with partner for one the most appropriately numbered players of all time…Duce Staley who wore jersey number…you guessed it, duce duce!
- (20) Booyah Merkins with partner
Moseyed over to cul-de-sac #3
- (60) Wheelbarrow-style Merkins with partner (30/each) for Eagles legend Chuck Bednarik.
- (22) Booyah WW2’s with partner
- (20) Booyah Merkins with partner
Moseyed over to cul-de-sac #4
- (92) Partner-assisted Heels to heaven for HOF Reggie White (was supposed to be 46/each but we ran short on time so 23/each)
- (22) Booyah WW2’s with partner
- (20) Booyah Merkins with partner
Back to the Ghost Flag for names/numbers and prayer.
Announcements –
- Ultimate Frisbee Tournament on Tuesday, August 6th at No-Toll. SIGN UP on Slack!
- WIN – Futon brought his buddy out and he has been named Munchkin!
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U60 – All Stars “WiffleBall”
WARMERAMA:
- Mosey to the Basketball Courts and circle up
- SSH, Copperhead Squats, Plank Stretch, Merkins.
COP #1: Wave of Merkins
- Start with 1 Merkin and Hold Plank while passing to the right. Go to 2 around, then 3,4,5.
COP #2: Wave of LBCs
- Start with 1 LBC and pass to the right. Add another, 2 around, then 3,4,5.
COP #3: Game of WiffleBall
- Rules: Start with 2 Strikes. No Walks. Single (through infield, Double (to the fence) or HR (over the fence).
- “Wiff”/Out = Batting Team Burpee
- Foul = Hitter Burpee
- 2 Fouls = Out = Batting Team Burpee
- Catch = Out = Batting Team Burpee
- Hit = Fielder Burpee
- HR = Fielder Team Burpees x5
- Clean Fielding = Out
- Visiting Team WON 7-4 IN 6 full innings. “Switch” gets the W
NMS: Rudy started the show with the first HR but was quickly passed by McGruff and McRib whose RBI count kept adding up. We lost 3 wiffle balls in the gloom to the extreme power of some F3 HIMS. No one charged the mound and no one was hurt in this first edition of All-Start Wiffle Ball at Timberwolf. Nancy Lopez gave a retirement speech declaring he was “The Luckiest Man on the Face of the Earth”.
Announcements: (see SLACK!)
- 8/3: Homegrown Half
- 8/4: Sunday Park Night Ruck
- 8/6: Ultimate
- 8/11: Float the James
- 8/17: Pickleball
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21’s are only good in Black jack
Started with the quick mosey to the BBall court.
WARMARAMA: circled up for my introduction. SSH’s, Ukrainian sliders, grass grabbers. Around the perimeter of the basketball court we started on the long side with lunges, then broad jump burpees, Mario hops, finished our lap with bear crawl.
From there we mosied over to the entry way polls for some pole smokers and pole dancers. Quick stroll around the cow pasture to the Pavillion for some dips, incline merkins and decline merkins. At this point someone thought it would be a good idea to call 21’s with burpees and WW2. This was a bad call that I didn’t fully understand at that time. At this point I called a modify to finish off with something different. Did a cool down with Alabama prom dates, flutter kicks, hello dollies, and American Hammers until fail. Went behind the barn with Cindy for a rifle carry through the cow pasture and curled Cindy on the way back. Mosey BTTF for some overhead stretches, arm circles, and various leg stretches.
Counterama-3
Namerama
Check slack for all current events going on
PRAYERS for Big Rig and Pool Boy’s family members going through complications right now.
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Is that Called a Reach Around??
7 Kettlebellers gathered for the latest edition of the Old Hundred. It was hot, but the fellas were ready to throw around some iron. Here is a brief summary for your viewing pleasure:
Leave the Kbells and mosey to the side of the school for Warm Up: SSH’s, Windshield Wipers, Apple Bottom Poppers, LBC’s, Freddy Mercury’s, Hand Release Merkins. Avoid the SUV speeding through the parking lot.
Mosey back toward the flag with variable movements: Bernie Sanders, Butt Kick, High Knees.
Exercise One: 4 Corners (Prostitute)
10 Squat Thrusters, 20 Upright Row, 30 Lawnmower Pulls, 40 Flutter Kicks w/K Bell. Around the worlds in between stations.
Exercise Two: Indigenous People’s Kettle Crawl
PAX line up and do Bench Press, LBC’s with Kettle if you need a break. Man in the back Bear Crawls with Kettlebell to the front of the line: repeat until we made it across the parking lot.
Finish up with 1 plus minutes of Monkey Humpers
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: A great effort by all the PAX today and some outstanding mumblechatter. It was great seeing Dorothy back out – rocking that 45 pounder was impressive. Conversely, an unnamed member of the PAX was mocked for having a My Little Pony Kettlebell. That’s how we roll down here in SOJ.
SYITG -
I’m the Captain Now!
After getting the Q ghosted from me at Satan’s last Friday – YHC was ready for some payback! Bitter sweet seeing the sad look on Rudy’s face when he rolled into the parking lot – but now he’s got the flag for some future payback! State Farm is the captain now…
- Warm-up: Indigenous plate run two groups (Rear pax does one burpee, runs to front and takes 10# plate)
- Circle UP – Disclaimer – Various IC XO’s – F3 Mission and Credo
- Tennis Court – Merkin jax suicides
- 1rep/4reps – perfect merkin then plank Jax
- Bear crawl to net
- 2reps/8 reps
- Crawl bear back
- 1rep/4 reps
- Repeato for 3/12 reps and 4/16 reps – swoldiers were feeling it!
- Relays
- Sprint to other end of horseshoe first PAX calls out XO – go until 6 is in then 5 reps in cadence
- First set – American Hammers
- Second Set – Alabama Prom Dates
- Bank Vault
- Pax Circle Up for “Banking” XO’s – all pax combine reps together while 2 pax do various MOT exercises
- Round 1 – timer – Partner Sprint with bands to end and back
- Round 1 – Pax Bank – 1,000 Merkins
- Rounds 2 thru 5 – timer – bear crawl pull thrus with Cindy
- Round 2 – Pax bank – 1,000 Diamond Situps
- Round 3 – Pax Bank – 1,000 Groiners
- Round 4 – Pax Bank – 1,000 Flutter Kicks
- Round 5 – Pax Bank – 500 Burpees
- Finisher – Run to end of horseshoe – single leg/arm XO’s in Cadence
- MBTTF
- Names, Numbers, Announcements
- Ultimate tourney, James River Float, Convergence 9/21, get on your summer tour!
Enjoy the ghost flag takeover! Coming to an SOJ AO near you. Great seeing the hard work put in today – absolute humid mess out there but everyone rose to the challenge. Props to Stinger (Downrange from Tuscaloosa Alabama) – he’s an old friend of Purple Rain and Heist – great to see him enjoying the Monday Beatdown. Love this group of PAX – I have to BRING It to challenge these guys. Thanks all – enjoy the week! SYITG.
-State Farm
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HOLY WATER shenanigans
There was a lot to learn and more fun to be had. The water adds resistance to every move. We found with the group 6 relay races with dumbbells under water made for a great time. Various trips across the pool with two 20lb dumbells and you’ll feel it. We stayed in the 3-6ft section of the pool for this. We used the 12ft well for deep dives with the dumbbells. And a few cannonballs, front flips, and dives. The low diving board is a great assisted pull up station. Team Bloods left there mark on the pool but at least no one needed mouth to mouth. Next event is August 4th.
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Under the pavilion
After we finished the pre-workout of pull ups and dips, time for broga with yours truly. A nice little 15 minutes of various movements(up, down dog, Warrior 2, reverse warrior, triangle, side angle, ending with pigeon(big rig’s case figure 4). The pavilion was also where my shirt stayed due to it being soaked with the morning rains.
Yes I am trying to get lighter….I have the strength that is not the issue, for myself the muscle endurance is what I need to work on. I have been doing more yoga at home plus push ups, squats, jump rope other things to help the body and my mind get to a state that I am happy with. I will be running the 10k of the homegrown running coming up I know I can do it, it’s a test where I am at. I think I will be at the pool tomorrow so if I see you there, talk to you later