With the names of mid-1990’s MLB all stars filling the air……..22 strong hit the streets of Rockwood Park. The following is a brief summary for your viewing pleasure:
To the Basketball Courts for Warm-Up:
Ukrainian Soldiers, Monkey Love Makers, Helicopters, Mummy Kicks, Alabama Prom Dates, Freddy Mercuries, Hand Release Merkins.
On the baseline for Butt Kicks, High Knees, Karaoke, Jumping Herpees, Bernie Sanders.
Mosey to the Side Road and partner up:
Partner one crab walks – partner two runs to the sign and back, then takes over crab walking. Greatly underestimated how long that road is.
Mosey up to Hull Street and gathered the PAX. One the way back – Gorilla Munch (??), Walking Lt. Dan’s, 75% Sprint.
Cut through the woods to the area behind the Dog Park for a Triple Check: Run to the fence, Bernie Back – Jump Squats – Heels to Heaven.
Beside the Dog Park: Another 75% Sprint;
Mosey to the Nature Trail, stopping at the Picnic Shelter: Dip Challenge. PAX does dips until someone hits 100 (Mudslide).
Run up the trail – stopped and did a Ponch style bear Crawl through a large mud patch.
Mosey down the trail to the Lake. Polar Bears back up the trail to the paved path.
One the way back, stop for Carolina Dry Docks Challenge. Dry Docks until someone hit 100 (Hermie).
75% Sprint up the parking lot. Mosey back to the basketball court.
3 minutes of Monkey Humpers until time is called.
Numbers/Names/Announcements/Prayer Requests
Hardywood took us out with some powerful words.
Final thoughts:
What a great morning! Amazing weather and lively mumblechatter. Hardywood was in the zone today. We welcomed a Downranger from Kansas City (Never2Late) who did the workout with no shirt – what a stud. Welcome anytime!
Lots of events coming up including Grow Ruck and related training; and The Frozen Triangle. As always – check Slack for details.
SYITG
Tag: #SOJ
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Exploring New Ground: Brett Saberhagen Edition
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Aliens…Special Forces?????
The morning started early in Big Rig’s world. He was getting his mileage in joined later by Boberry and Hardywood. After a while the ruckers arrived, 6am hit were took off to venture around. Big Rig was joined by State Farm, Posh, and Shaw-Shank during that time while we rucked anywhere from 3.2 to 3.4 miles depending on what you did at the end. Good mumble chatter about climbing and other topics plus with the lights around and the wolf moon you may have presumed there were withers aliens or training for the next mission to get a terrorist on the top 10 list.
2 rucks tomorrow: Larus Park at 7 plus another one on the Southside in Chester(see Slack for details plus any during the week). We finished, a little break then those who stayed, 7am Rock and Roll!!
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Amazon….Sleep…F3….Sleep
Start with a myth/fact: you can’t nap or go back to sleep after a F3 workout. Fact: yes you can get a workout in, hit a Starbucks grab a drink a little food head home either eat or save for later then grab a rinse and go back to sleep for a while. Tonight is my Friday, I have hit 2 AO this week is pretty good I get home, grab a nap, hit a workout then sleep more. A solid group of 10 came out to the Wolf to see what I had in store(my first Q led of 2024)
From Futon: less clothing equals moving faster. We were blessed with unseasonably warmth for January yet I basically changed the workout when I arrived. A WARMARAMMA to start:(SSH, Imperial Walkers, Ukrainian Soldiers, Nancersizes, Cherry Pickers, Copperhead Squats, Merkins, LBCS). A little left to our first spot where it was lighted for us
Triple check: Step ups(Cookie then I did bench jumps up, with tricep dips and run to the last light pole and back)
To the bus lot next: Ascending/Descending light poles start out 5 Lt Dan’s, 10 Diamond Merkins, 15 Alabama Prom Dates, 20 2-count flutters, 25 SSH. Then we descended each light pole taking one exercise off, at the final one a quick sprint to the end.
5 quick sprints up the hill nearby, then mosey to the tennis courts for a 1:4 Merkin/Plank Jacks. 1 Merkin, bear crawl(Cookie has a little PTSD due to the hardest mile with these), 4 plank jacks. We got up to 6/24 I had one final thing I wanted to do
First time in a good while for build-a-beast. 2 rounds with squats and WW2 turn back to the flag for a final stretch, close things out on time. Numbers, names, announcements and prayer led by YHC to close it out.
There’s a Murphy workout tomorrow at Twin Team, Satan’s hill is open(I originally had it but needed to change). Good mumble chatter especially about a sock. Stay hydrated, also don’t get into a false sense with the warmth watch out cause this is weather that you can get I’ll if not careful. Keep an eye on Slack Saturday 6am ruck at Rock, and Roll plus Sundays different locations and perhaps during the week check the channels. Thanks to all who came out I will be doing things differently this year changes I have seen and will use but the intensity remains fact going to bring gear out I have. Have a good one see you next time
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OctaRuck
Foiling NTB’s plans for a bromance ruck with DTH, 8 SOJ studs converged at Huguenot Flatwater to take on some trails and hills. NTB’s route took us along the HFW trail out to Riverside Drive, then a Right on Shirley, up the big hill to the top, hairpin turn Right on Custis, and back down to Riverside Drive and HFW. Overall about 2.5 miles. Phenomenal chatter and a big welcome to Purple Rain making his ruck debut. We might make this a regular Wed AM thing. SYITG! ~DTH
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Just plain stupid run part 3
Hill by the train tracks smoked me again. Let’s agree to make this quarterly!
Respect to Doozy and Rosie for putting in 3 more miles at the end!
Thanks to all the guys pushing me today and making me stronger.
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Can I see your baby?
10 Beasts showed up at The Old Hundred for some college memories and a little kettle bell workout. Here is how it went down…
Warmarama- a quick loop around the parking lot and then followed by SSH, Helicopters, Cherry Pickers, Merkins, LBCs and Flutter kicks
The group took our kettlebells and YHC lead us to the bus parking lot…
Started off with 11’s – kettlebells on one side doing thrusters and other side incline merkins
one to some circuit training ( 10 mins) 10 american hammers , 20 squats, 30 curls repeat for 10 mins- completely silent pax and YHC was wondering is the plan was too long or boring
short mosey to bus and back
round two ( 10 mins) 10 swings, 20 big boy sit ups, 30 skull crushers repeat for 10 mins- mumble chatter picked up with stories of a dead possum wrapped as a baby and other college stories. after the fire alarm went off at the school we saw it as our time to exit… back to the front for a short round of Mary and TIME.
Thanks to all that came out today. always grateful for the opportunity to lead. special thanks to Nancy for the laughs. Make today awesome!
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Rush to Sally
Nine modern-day warriors took on a DTH beatdown in mean mean stride, as follows:
The THANG:
WARMERAMA:
- Mosey onto the BBall Court and circle up
- Welcome & Disclaimer
- RUSH-ERAMA – Play the song “Tom Sawyer” with Nancy Kerrigans for the instrumental parts, and Burpees for the lyrical parts
- A few IC Reps to finish the warm-up
COP #1:
- Mosey to the Playground and Partner up
- COUNTDOWN LOOPS – P1 bearcawls loop, P2 does x10 WWII’s at the Entrance then runs to take over Bear crawls, P1 runs rest of loop and does x9 WWII’s at Entrance, then runs to switch. Continue to complete countdown.
COP #2:
- Mosey over to pay the BRIDGE TOLL, but there’s been some inflation…
- Alternate x10 Dips with x10 Incline Mericans until x100 reps total completed
COP #3:
- Mosey to the Tennis Court
- CHAIN GANG – PAX line up on the chainlink fence for IC reps of the following
- Chain Climbers – planking in front, walk hands up to standing then walk hands back down to plank and do a Merican
- People’s Chain – Hoedowns
- Chain Smokers
- Run a lap
- Donkey Chain Kicks
- Alabama Chain Dates
- Balls to the Chain – Hip Slappers
COP #4:
- Mosey out to the soccer parking lot with random movement drills
- VARIABLE SPRINTS
Mosey BTTF:
- Circle up for SALLY UP SALLY DOWN
- Complete Boat/Canoe until unable to continue then switch to Arm/Leg Raises
- Finish time with Squats to the beat of DANCE MONKEY
COT:
- Counterama # 9
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Solid work this morning brothers. YHC has been missing a musical beatdown for a while so it was time to welcome back the beatdown beats, and as usual they didn’t disappoint. YHC will be transparent here – there’s a significantly higher level of personal push felt when sitting in the Q seat, so ongoing deep gratitude for permitting me the opportunity to lead. Yours, DTH
Announcements (SEE SLACK!)
- Register for Growruck! Prices go up this week. https://growruck.com/event/gte-47/
- JOIN Doozy and Rodeo Clown for the Trailblaze Challenge (ruck opportunity!) – join them or DONATE! https://secure2.wish.org/site/TR/Trailblaze/Make-A-WishGreaterVirginia?pg=entry&fr_id=5322
- Feb 10th – Frozen Triangle
Prayer Requests:
- Machismo leaving today for a few days work trip – prayers for safe travels and impactful HIMfluence on a coworker he’s traveling with
- Prayers for DTH’s M facing a few added stressors this season
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Abdominal snowman tripod.
We kicked off with a jog down the scenic Rountrey modern home stretch, invigorating our spirits in the crisp morning air.
Circle up for some SSH, Helicopters, Don Quixote.
DORA: We plunged into the heart of endurance with 100 LBCs, powered through 200 squats, and soared with 300 double-count flutters. The runner charged down Alvecote Terrace, embodying the spirit of perseverance.
Strength and Balance: We dominated 20 fiery fire hydrants and embraced the tranquility of a 1-minute plank, forging both strength and stability.
Tribal Trek: In an Indian run, we journeyed together to the Waverton/Endstone Culdesac, each step strengthening our brotherhood.
Triple Check Trials: One brave soul sprinted to the formidable angry snowman, while the rest of us alternated between SSH’s energy and the explosive power of jump squats.
Plank Pow-Wow: A 2-minute plank challenge sparked spirited mumble chatter, with some legendary 3rd and 4th leg assists – a moment you just had to witness.
Endstone Escapade: We charged up Endstone Trail, halting at the hill’s base for two adrenaline-fueled sprint rounds:
Round 1: Sprint up hill. 10 squats at each ⛄️ (5x). Mosey walk down hill.
Round 2: Same thing, added 10 ball dippers.Final Stretch: With 4 minutes on the clock, we headed back to the flag for some rejuvenating stretches, unwinding our warrior muscles.
Announcements:
- Swoop Q at Old Hundred tomorrow.
- GrowRuck
- Frozen Triangle
- Have you seen Oyster?
Prayers and Cheers:
- Cookie’s friend’s dad has recovered from pneumonia and is our of the hospital.
- Pray for Blacktop’s father who is sick.
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We Ruck….we run
A blast of cold came upon us, yet did not deter from getting out there for another Saturday morning ruck. Big Rig is in marathon training so he had the run part going, we ventured up and down the path using the hills as a way to strengthen the legs plus mind. There’s has been work with getting rid of dead trees and smoothing out the hill nearest to the far end(fact there’s a nice pile for training). The highlight was as we made a turn, someone was enjoying a little alone time, when he saw the lights come around, he took off so fast it was not funny. They better be happy the gate to exit was open if not, it would not have been pretty.
2 options for Sunday: one at Atlee I believe at 6am, Another take off spot(Twin Team) with Doozy and Chaplain at 6 the other on the south side in Chester starting at 7. Reach out on slack off any questions.
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“You gotta get it wet before you stick it in”
10 beasts showed up this morning for a good ole’ slippery when wet workout at Satan’s Hill. Swoop and YHC went back and forth when planning the Q due to the possible threat of snow and slippery conditions. We were pleasantly surprised by the sunny and 70-degree morning rather than the snow! According to a local dentist that informed us and a recent patient that “you gotta get it wet before you stick it in,” the following went down:
YHC started us off with a Warmup: SSH, Helicopters, Arm Circles, Reverse Arm Circles, Deadman Han
COP 1: Partner up for a Dora from Hell – 100 Side lunges with block thruster in the middle, 200 Incline merkins, 300 Windshield wipers over vertical block; Timer performed lunges carrying coupon overhead which gradually became carrying coupon perched on the 6-pack x 20 yards and Bernie back.
COP 2: Triple Check – Curls with coupon, Kick Sits, Timer runs to end of the parking lot and back.
Q tossed to Swoop…
COP 3: Mini Build a Beast on Satan’s Hill Jr. 5 Burpees, run up and back; 5 Burpees, 10 Crunchy Frogs, run up and back; 5 Burpees, 10 Crunchy Frongs, 15 Imperial Walkers, run up and back; 5 Burpees, 10 Crunchy Frongs, 15 Imperial Walkers, 20 Copperhead Squats, run up and back.
COP 4: Circle up for various stretches called by PAX members.
Numbers, Names, Announcements (Purple Rain’s 1 Year Q at Rock N’ Roll 1/20, Frozen Triangle 2/10, Grow Ruck 5/3-5/5, Prayer Requests (Blacktop’s father battling illness, Yeehaw’s coworker’s wife battling cancer, Cookie’s friend’s father battling illness, Continued prayers for Yeehaw’s daughter, Liv, as she continues to show improvements (Girl is a fighter!), Continued prayers for Wildcat in his recovery from recent shoulder surgery (Hope to see you out there Monday at the Alamo).
You could hear moans and groans throughout the Dora with very little mumble chatter, but it picked up as the workout went along. From silly banter about Cookie pulling into the parking lot, parking for 30 seconds, then zooming off back home (we all assumed nature called, but he forgot his gloves), to excellent dental advice, to Nancy Lopez getting a second wind during COP 4 with some mean Jazzercise. We determined he just had to “get wet to stick it in.” It was a great morning and fun had by all. It was a pleasure to lead this group and look forward to many more. Keep pushing fellas!