Tag: #SOJ

  • Mudslide’s Park of Madness

    Today an even 12 came out for the “anti pickelball” workout. There should be a small warning: Mudslide’s workouts may cause pain, parts of the body to be sore and hurt for a while. Train at your own risk. There are days where I feel good, others not but each time come out and try the best no matter what(I would hate for you to leave and regret not giving it all effort). Here’s the breakdown:

    Started off with WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Helicopters, Slow Merkins(3 seconds down), LBCs, a little pancake stretch) then time to take off for the main part. The first part it was a Dora but a way that it became a mega dora. 100 Merkins(done 4 different ways) after 25, you ran around the curb and back, 200 ab exercises(4 different ways) 4 rounds of 50 and finally for the legs(300) 4 rounds of 75 done differently each time.

    After that and everyone was feeling it, a little breather(right) to the concession area for a triple check(Wall Sits, Tricep Dips, and Bear Crawls up the hill. After that we were sitting at about 12-15 minutes left, to the second court for 11s(it was crab kicks, and Mike Tyson Merkins) the kicker with that each time you hit mid court(1 burpee) once everyone hit about half way(took the burpee out). I think at the end, it was taking everyone out. Did we finish and it was everyone(yes). Finally, back to the flag, Names, Announcements and prayer lead by YHC to close out

    Have a good weekend, see you next time!!

  • Saturday morning Broga

    Yes…there’s another offering of Broga via F3(over at Rock and Roll on Saturdays but if a convergence or something else came up and we needed a small session, I can come through). A group of 4 came out, we hit the basketball courts and worked everything from head to toe. The humidity helped things out where the muscles, joints, etc were able to get warmed up a little quicker.

    The idea each time is to work the body to where as we train, it’s not getting hurt. In fact helping in to heal plus loosen and allow us to be more mobile. A good round of swan dives, half way ups, push-ups(slow 3 seconds down, 3 back up) up and down dogs, runners lunge etc. At the end, there’s the extended pigeon/figure 4 holds(figure 4 is the alternative to pigeon). After that a little back and extended reach stretch then we were done(get ready for the main workout)

  • CSAUP Homegrown Half & 10K

    “I want to punch you in the face”

    “I’m glad it’s over”

    “Let’s not do that again”

    Sounds like success!

    Half Route: https://www.strava.com/routes/3112796937793176008

    10K Route: https://www.strava.com/routes/3116918211220378194

  • Monday…Battle at the Alamo

    A great turnout of 13 came out this morning(summer is not quite over yet, the humidity said we have some more left to give) decided to venture for a Mudslide Monday Mayhem-style session. A run where I confused everyone(they normally do not see me go that far for that long) should be the indication that something is up, or I feel pretty good. A WARMARAMMA(SSH, Imperial Walkers, Arm Circles both directions, Don Quixotes, Copperhead squats, Merkins, LBCs with a little added stretching) got us going. Let the main event begin….

    A triple check to start us out. Heels-elevated squats, Mountain Climbers and a run to the entrance(where I thought Nancy was going to catch a little air when he arrived) was the first part. Once that was completed, a venture over to a hill I remembered where you can get in a good amount of overall work. We started hitting each mailbox on the way down(5 Merkins, 10 2 count ball dippers, 15 WW2, 20 calf raises, 25 double count flutters, 30 jump squats). Ahhh the next part on the way back up, you hit the first mailbox with 30 jump squats, then go 30, 25(then adding an exercise till you finished off at the top completing everything at one clip).

    A little mosey back near the flag to the tennis courts(a little 4 corner lady of the evening style). 10 plank jacks, 20 Alabama Prom Dates, 30 single-count lunges, 40 SSH. Once that was finished, it was time so came back out, Numbers, Names, Announcements and Prayer request(for little Liv, Vagabond’s brother-in-law, plus Cookie’s and all the other kids going back to school today)lead by YHC finished out the morning.

    Nice way to jump start the week. Have a good one, give your little ones a little extra love today

  • Saturday….flexible and mobile

    I stepped outside this morning and went…whoa(not humid, feels good). I made my way over to Rockwood Park to honor my commitment of Saturday flexibility and mobility before the main workout. 3 came out to get the muscles prepped and ready

    Started out a little flexion(gripping the toes into the ground) straightening the legs and stretching up high. Then a swan dive down, back up using a little core(back down again). We did a little balancing(standing on one foot, the second time holding the knee). There are days where both sides go great, one id good the other is a struggle, or just overall a struggle, We moved into a deep squat(variances of rising up and back down, also bringing the elbows inside the knee) to help open the quads and hips. After that, onto our sixes for a lounge chair hold(a crab like position, butt comes close to the heels, then lift up a little) the arms are far back working your shoulders. A little stretching up with the knee to the shoulders on each side. A final stretch of knees up, then fall to one side while looking in the opposite direction. After that, it was time so grabbed a few minutes to recover and get ready for the main workout

  • NTB’s VQ – Beatdown Buffet

    Nineteen stallions came out of their RVA stables this morning to see what the youngster had in store for his VQ. The forecast was 70 and Sunny with humidity cranked up to 110%. Little did YHC know that time moves very slowly when you grab the Q, so a beatdown breakfast quickly became a large beatdown buffet. According to the one bike rider wearing glow sticks, the following may have happened:

    WARMARAMA:

    • Mosey through the woods 1/4 mile. YHC admittedly missed the turn for the pickleball parking lot on the back of the park, so with pickleball no longer an option for the days workout we stopped on the trail for a short series of IC movements:
      • SSH
      • Lunges
      • LBCs
    • Mosey back through the woods to the soccer field parking lot.

    COP #1: Four Corners

    • 10 Merkins
    • 10 Squats
    • 10 Carolina Dry Docks
    • 10 Monkey Humpers
    • Mosey to the soccer fields.

    COP #2: Checkpoint Charlie

    • Divide the PAX into two groups for a race through a series of exercise checkpoints.
    • PAX must move as a unit from checkpoint to checkpoint.
    • Each checkpoint listed two movements. The PAX that got there first could pick which exercise they performed.
      • Buy-In: 10 burpees to get the heart rate going again.
      • Checkpoint 1: 20 Merkins or 20 Carolina Dry Docks
      • Checkpoint 2: 30 Squats or 30 Single-Leg Lunges
      • Checkpoint 3: 40 Plank Jacks or 40 Mountain Climbers
      • Checkpoint 4: 100 SSH or 100 LBCs
      • Checkpoint 5: 30 Single Shoulder Taps or 30 Freddie Mercuries
      • Checkpoint 6: 10 Burpees or Rest
    • Mosey to the Basketball Courts

    COP #3: Suicide Bear

    • Starting at the baseline, bear crawl to the free-throw line, 10 WWII’s, Bernie back to the baseline. Repeat across the length of the court.
    • Still 15min left on the clock! What else can we cook up for the buffet?

    COP #4: 11’s – Burpees and Squats

    • Perform 10 burpees at the baseline, then mosey to the other baseline for 1 squat.
    • Mosey back and forth completing 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps.

    COP #5: Ring of Fire

    • What can we do for the final five minutes?? Circle up for ring of fire. PAX holds feet off the ground while each member takes turns performing 10 reps of their preferred ab exercise.

    COT: Numberama, Namearama, Announcerama, Prayer

    • SOJ CSAUP Half-Marathon and 10K – 8/19 – Robious Landing Part @ 0530 (Don Draper)
    • Pickleball Doubles Tournament – 8/26 – Batteau (Forest Hill Part)
    • Pray for Doozy’s neighbor who is having a post-op scan for cancer in his neck.
    • Pray for baby Ivy and her family as she is fighting for her life with several complications. Be on the lookout for a September workout at the Alamo to show support for them.

    Moleskin

    YHC was too absorbed with thinking through each COP to appreciate the mumble chatter, though I heard afterwards it was rich. It means a lot to me that so many HIMs would show up to support the VQ, thank you. It was an honor to lead and I look forward to signing up to Q many more in the future. I showed up to NoToll for my first F3 workout in June hoping to find a community that would hold me accountable to show up and work hard and you guys have delivered just that.

  • Saturday’s all right….

    A nice turnout of 11(DTH went and found the FNG he invited) came out for the 2nd of back to backs for yours truly. Satan’s Hill was good yesterday, always looking to top myself on Saturdays. Luckily the usual basketball crowd didn’t show up till later so we have full use of the courts. A good WARMARAMMA(SSH, Don Quixotes, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins and LBCs) to start it up. After that a good little mosey over to the back entrance of the park.

    First area…triple check consisting of L holds on the monkey bars(pull yourself up, your arms and legs are in a l-shaped 90 degree hold), WW2 and run to the gate and back. If the L was too much, a simple hang hold works(idea to work back, core, legs and grip). Everyone did pretty good with the holds, after that a mosey to the parking lot to debut something new.

    Chaplain and I have been talking about this to figure out the way to utilize the whole lot from one end to another(I tried it out first time today). A triple four corners starting at 120, decreasing by 10 each corner here’s the breakdown: 120(Toe Taps), 110(Jump Ropes), 100(LBCs), 90(Ski Moguls), 80(Mountain Climbers), 70(High Knees), 60(second plank hold), 50(Shoulder Taps), 40(Lunges), 30(Jump Squats), 20(Mike Tyson Merkins), 10(Lt, Dans)

    I had more time than figured but luckily after doing Qs for a while, very easily on the fly think of something to add sure enough a mini dora(100 double count flutters, 150 plank jacks, 200 monkey humpers). After that, mosey over to the basketball court for a round of 11s. Today’s version was crab press to a kick(double count) and ball dippers. A firm belief I have and it goes back to Spartan and other races(help others out). It gives those that boost that they can finish, they’re not alone so they get that boost in return. After that a quick inchworm down, bernie back. One final pancake stretch, a mosey back to the flag(where we did count-outs, names, announcements and a prayer led by YHC).

    Welcome Carmen to the group(another FNG from the stable of DTH). He comes to us born in Kentucky and is an artist so I am sure if a project where his expertise will be needed, he can help out. Welcome back Floppy Disk(sorry I have never met him till today). Came out, did a great job and completed the workout

    I am done for the week. I will stretch out, get loosened up tomorrow and be ready to go again Monday. Enjoy the weekend

  • Morning Woga/Wood

    I believe Chaplain did the morning run, came back along with Broadway we ventured to the courts for a round of woga and stretching. A nice way to start it up before we hit the main Q. It’s all basic, no props just a towel on the ground and your body. Here’s the breakdown: Cat/Cow, Bird Dogs, Child’s Pose(Cat Stretch), Sphinx Pose, Up and Down Dog, Knees/Side Stretch, Quad Flexion, Runner’s Lunge/reach, Deep Squat/Rise Up, Squat Hold, Hip Ext/March, Dead Bugs ending with a little shoulder flexion. The body felt good, relaxed, ready to go for the main Q

  • Mudslide’s Flex Friday

    This time…I did not need to use a good part of the parking lot to set things up. My goal today was simple: cinder blocks and bands(trust me when you see the band part of the workout, you’ll know why). A ready to sweat 10 came out to see what is this word I hear about a Mudslide workout. Here we go:

    Started with a little mosey run down the hill, back up and around the lot. After that, the warm-up circle formed up: a great warm up(SSH, Imperial Walkers, Ukrainian Soldiers, Apple Pickers, Helicopters, Jazzercise, Merkins, and LBCs). It’s time to put the work in:

    First part….a triple check(ball dippers, WW2, run down to the curb with 10 toe taps). If you weren’t awake after that(something wasn’t right). A little break, then a mini DORA(100 cinder block swings, 150 ground presses, 200 mountain climbers) to move things along then it’s time for the bands

    Band work is designed to work all the muscles more than usual, plus hitting those stabilizers that would not get worked on a normal basis. Round 1 was mini sprints(to the cinder block, partner calls out which side to touch) each person did 1 minute then it was on to side shuffles. That works the hips and muscles from the sides. 2 rounds of 30 seconds each, then onto what the Q is known for

    Satan’s HIll. We had an even number so partnering up was perfect. The goal was to hit 3 different spots. First part going at 25% effort, second 50%, the final is all out max heart rate, max effort. If you went a little much on the first part(Cookie), you paid the price at the top. Everyone finished, Satan’s Hill was paid in full, back down to close up.

    Circle count, Announcements(see Slack a lot coming up over the next few weeks), prayer lead by YHC

    Welcome Leo(making a visit to us from NC) I am sure he’ll bring something he saw today back down to the home camp and tell them about the craziness at RVA. Gomer Pyle also joined us I am sure he along with others will be feeling this in the legs. Good news about Liv(she’s showing a little improvement). Look for an announcement about a possible special workout at Alamo.

    If you want more, I will be at Rock and Roll leading another Q tomorrow. I will be there early to lead a little stretching/mobility session before, then the Q. Be ready, I will see you tomorrow

  • Banjo’s Birthday Bash

    15 hyped up party goers with 11 PAX dad’s and a gaggle of M’s and babies all circled up in Rockwood’s main parking lot to chase DTH around for 30 minutes, celebrate Banjo’s 5th birthday, and generally have FUN!

    The THANG: 

    • Circle up in parking lot
    • Welcome & Disclaimer
    • Stretch out a bit waiting for stragglers

    COP #1:

    • Mosey to the further bball court
    • Variable IC reps and silly movements to get the blood flowing
    • Chase DTH to the next COP

    COP #2:

    • Run and bear crawl to the WALL
    • People Chair
    • Hoedowns IC on the wall

    COP #3:

    • Scoot over to the hill
    • Duckwalk down, Bearcrawl up
    • Repeato for funzies

    COP #4:

    • Mosey over the middle ball field
    • DODGE BALL
    • Attempted to explain rules…gave up and let ‘em have at it
    • Penalty for taking a hit is doing a lap around the game area 

    Mosey BTTVSF for COT:

    • Counterama # 26
    • Namerama
    • YHC took the PAX out in Prayer

    NMS:  Fun times for the kids followed by watermelon on the playground, highlighted by a candy-filled piñata game. Happy birthday BANJO! Next School of Rock will be 9/2. Thanks for the honor of loving on your kids a bit. SYITG, DTH