Alright, conditions weren’t that bad. A little bit of rain never hurt anyone…………..Here is a brief summary of today’s workout for your viewing pleasure.
Mosey to the picnic shelter for Warm-Up: Side Straddle Hops, Ski Jumps, Arm Circles, Incline Merkins, Mountain Climbers, Pickle Pounders, LBC’s, Alabama Prom Dates, Freddy Mercuries, all done in perfect cadence. I may have missed a couple.
The Exercise: Run the paved trail and stop at various points for exercises. As best I can remember:
10 Burpees
20 Hand Release Merkins
30 WWII Sit ups
40 Plank Jacks
50 Merkins
60 Squats
70 Side Straddle Hops
80 Dips
90 LBC’s
100 Moroccan Night Clubs
110 Meters of hill sprints
120 Flutter Kicks
130 Meters of Suicides with burpees at the baseline
Back to the Flag for a minute of leg stretching
Final thoughts: Excellent effort by the PAX this morning, and I appreciate everyone who came out in less than ideal conditions. It was great to see Yoda return for his second workout – hoping he becomes a regular. Broadway was looking strong! As always, it was an honor to lead.
SYITG.
Tag: #SOJ
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Pain Train Stations & Highland Games
Light Rain, Cool Mud, Streetlight Gloom, 50# Kettlebell, 10’ Caber, Classic Rock, 60# Sandbags, balmy 60 degrees, DTH Mobile Pull-up Station, and 8 heroic badass HIMs embracing the suck and conquering the day before it even began. Here’s what the fartsackers missed:
The THANG:
WARMERAMA:
- Mosey lap and circle up
- Welcome & Disclaimer
- Warm-up Reps IC
PAIN TRAIN STATIONS:
- #50 Kettle Bell Sumo Squats
- Caber Flips (lift heavy end to flip over repeatedly)
- DTH Mobile Pullup Station – alternate pullups with chin-ups with Negatives
- #60 Sandbag Chest Press
- Abbs – Crunchy Frogs or Hammers
- #60 Sandbag Clean
- Burpees
- TIMER: Runs the field loop, then all PAX rotate stations
- x2 Rounds completed
HIGHLAND GAMES:
- Switch the Music to Scottish Pipes&Drums
- DTH demonstrate the Caber Toss and sets the distance to beat at 11 paces
- While each man takes a turn flipping the caber, the rest of the PAX complete OYO reps – squats, imperial walkers, humpers, WWII’s, single leg shoulder taps, etc
- Ran out of time to try the Hammer Throw & 50# KB Throw …next time
Circle up for COT:
- Counterama # 8
- Namerama
- Announcerama (see Below)
- BOM Prayer – lifting up the health and safety of THREE 2.0’s coming int the world in 2026, as well as Figo’s M who admitted with a psych scare
- Coffeerama at the Polk House!
NMS: This was a FANTASTIC group of brothers for some CSAUP fun in the rain. Definitely challenged with the circuit reps and the mobile pull-up station worked out just fine! Nobody beat the DTH caber flip distance but a couple guys got close. To be fair this is YHC’s 12th year competing in the Henderson family Highland Games (coming up in 2 weeks) so experience pays off. The Coffeerama was amazing!!! What an awesome venue Machismo has created for this AO. And we had the very pleasant surprise visit from Snuff to join the hearty conversation. God is good ALL the time brothers. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- Dry January Ongoing
- Weekly Forge Coffee + QSource
- 2/7 Frozen Triangle
- Monthly: Breaking Bread, Bridge (1/24)
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30 miles a week!
3 HIMs emerged from the gloom this morning for a beat down. YHC is thankful that fartsack did not win this morning like it did last week!
Although YHC had a whole work-out planned, another HIM requested to Q today.
According to the broken light post on the lake, here’s what went down:
Mosey down to the lake for COP
Dead man hang
Helicopters
Imperial Walkers
Merkins
Light post roullette: at each light post, do 3 merkins, 3 WW2s, 5 squats. YHC did not count the light posts, unfortunately.
Take the long route to mosey back to the flag.
Hitchhiker has a new year resolution to run 30 miles per week, so this Q helped achieve his goal for this week. Glad to hear that Fireman Ed is making progress in weight gain in his remission recovery! Other mumble chatter included portadash app, the sketchy neighborhoods in southside, and reminiscing on Suntrust employment and nearby restaurants.
Annoucements:
- Bridge – Jan 24
- Frozen Triangle with Ruck option
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The New ‘River Run’
River Run, or Lake Run, or Salisbury Run. A new beginning for the few of us that attend. It was decided new routes were desired so Bullseye and YHC met at the Episcopal Church of the Redeemer or Reds the last few outings and found the terrain and options to be welcoming. We’ll meet there for the foreseeable future. The River is still within reach, 4miles, so the name can stick as far as I care.
Getting used to the new routes, it was a 4ish mile jaunt around Salisbury including a few holes on the golf course.
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First Ruck of the New Year
Two Brave Hims gathered at the Rountrey Stop Sign this morning for the latest installment of Wednesday Morning Rucks. One Him enjoyed a coffee.
Following a well trodden path, the fellas discussed life, fatherhood, and finances over the course of approximately two miles. At the conclusion of the ruck, they agreed there are some limits to the lengths they are willing to go to save a buck or get a deal.
Join us next week for another installment of Wednesday Morning Rucks!
Check Slack for Announcements.
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Focus on Evolution
A group of 10 HIMs gathered at Ruckhenge on this pleasantly cool morning to kickoff the New Year. With the New Year brings new territory on the map as we hustled our way over to Fisher Elementary to explore the grounds. At the soccer fields we “lost” Dealer and Snip to injury, giving the PAX a chance to practice our casualty carries. We then returned back to the flag for coffeerama at Einstein Bagel. Today’s discussion topic centered around how we have individually evolved from the time we were 26 years old, and some great stories were shared around the table.
Always an honor to lead the group!
Announcements:
– Clean-up day at Rock-n-Roll in the works for 1/10 but may be postponed due to weather.
– Frozen Triangle coming in early-February. Check Slack for details and sign-up!
– Happy 50th birthday to our man Bone Thugz!YHC took us out in prayer, lifting up Thugz’ kids.
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25 years of Kid A
“I like music that sounds like shit.”
Orange Crush could never forget the first time he heard Radiohead’s ‘OK Computer’ at a Boberry Q celebrating the 25th anniversary of that legendary album. It was a life changing moment for OC. An aural awakening. Something opened up for him: a new tempo to his life, a new soundtrack for his soul. Deep down in the recesses of OC’s subconscious, Thom Yorke was crooning.
Had Orange Crush actually showed up this morning for his own Q, he would have found 18 men and a special edition of the Ghost Flag: Radiohead’s ‘Kid A’ 25th anniversary celebration led by Boberry and Snuff. Because one man’s shit is another man’s song.
Warmarama:
25 burpees, indigenous people run to the lot, 25 SSH, helicopters, hairy rockettes, American Hammers, shoulder taps, Mountain climbers.
Mosey to the pavilion for the 80/20 rule: 20 mirkins in the middle then 80 each of at the corners of the field: 80 SSH, 80 LBC, 80 flutters, 80 squats.
Triple check with dips and step ups.
Mosey to the center of the soccer field where we all lay in a circle with our heads to the speaker, admiring the halo around the moon. 50 heels to heaven, then elbow planks and pickle pounders while Snuff talked about his Parisian days in haze of hash smoke. American Hammers with duck duck goose.
Mosey to the lot for some curb hoppers. Back towards the flag with a stop to pay the toll: dirkins and dips.
Circle up for 13 burpees: Belay’s age when Kid A came out. Lieutenant Dans until the end of the song, with Nancy Lopez unsure if it would ever end.
COT and prayers.
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Rucktrey Standard Saturday
The lads rucked on a brisk Saturday morning. Part of New Year’s resolutions are consistency and showing up everyday for yourself. This set of pax showed up and did the task asked. 3.5 miles of walking and talking with some heavy loads on their backs (pause).
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?what does the oreo say in German? NINE!
A grand 11 HIM’s RSVP’d “Hell Yeah!” to Oreo’s 9th Birthday Bash, which coincidentally also celebrates NTB’s 9th wedding anniversary. By the minimalist attire of ROSIE temps were 70 and Sunny (as always), but LWOODS’ impersonation of Randy from the Christmas Story movie (stuck in puffy snowsuit) suggested true temps may have been in the 20’s. Here’s how we celebrated YHC’s firstborn:
The THANG:
WARMERAMA:
- Mosey onto the BBall Court lot and circle up
- Slaughter Start with x9 Burpees to thaw the extremities
- Welcome & Disclaimer
- Variety of Warm-up Reps, each x9 IC
KILO-OREO:
- Mosey to the bleachers
- Partner up, alternating cumulative reps with the other running across the field and back
- O – x100 Big O’s rotating legs above and below plane of bleacher seat
- R – x200 Ranger Merkins
- E – x300 Each Leg Bleacher StepUps
- O – x400 Oblique LBC’s
- (No matter what SNUFF says – this DOES add up to 1000 reps!)
BURPEE LADDER:
- Mosey to the pavilion
- PAX complete descending reps of merkins per burpee, from 9 down to 1, woth a run around the Pavilion between sets.
- Flutters to the Beat for the SIX
PAY THE TOLL:
- x9 Derkins IC (painfully slow)
BTTF:
- 2.5min of Variable Mary
COT:
- Counterama # 11
- Namerama
- Announcerama (see Below)
- BOM Prayer – theme of Gratitude
- COFFEE! (Thx to SNUFF)
NMS: Brothers, thank you for posting in 20-something weather, for your enthusiasm to take on whatever YHC had in store, and for your fantastic mumble chatter. What a great PAX! This tradition of celebrating Penniella’s birthday is now complemented beautifully with knowing we also celebrate NTB’s nuptials. Blanchard’s Coffeerama was spectacular- thank you again Snuff. YHC is deeply grateful to have such an amazing PAX of brothers to be in the gloom with. HAPPY NEW YEAR!!! Yours AYE! ~DTH
Announcements (SEE SLACK!)
- Monthly: Breaking Bread, Bridge
- 01/01 – 7am Convergence at Dogpile
- 01/08 – 7pm SOJ Hang at Heists
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Rock of Ages
A handsome 8-PAX rolled into a balmy 50’s and breezy Huge Bells to follow a sleeveless Q into the gloom rockin out the top songs from 30 years ago. Key Takeaways: Dealer likes to hold small things to make his hands look bigger. Machinehead’s side hustle is a messenger angel. Blank Space admiringly noted he’s never been to an AO with both hot coffee and music to follow. Snuff can’t be beat at KB rep speed. And here’s the meat of the story:
The THANG:
WARMERAMA:
- Breathless run around the knollercoaster
- Circle up an put on the music – top hits from 30 years ago (1985)
- Welcome & Disclaimer
- Warm-up Reps – a few IC without KB’s, then not IC but with the KB’s – completely randomly made up by YHC on the fly
LIGHTPOLE ALLEY:
- Mosey down to the Culdesac stopping at each of 12 lights to complete reps. Alternate every other light doing x5 reps of Side Swings (ea side) and x5 reps of Racked Side Lunge (ea side).
CULDESAC RING OF FIRE:
- Circle up for variable KB reps called by each successive PAX around circle
- Long mosey back to the base of Love Hill
LOVE HILL C.M.I.Y.C:
- Partner up, each partner completes each round exercise before moving to next round
- Round 1 – P1 walks backwards up hill holding KB overhead while P2 completes x10 KB swings then runs to catch up and switch
- Round 2 – P1 lunges up hill with KB racked in front while P2 completes x10 WWII Sit&Press then runs to catch up and switch
- Round 3 – P1 bear crawl drags KB up hill while P2 completes x10 Squat Thrusters
25’s:
- Stop at each lightpole to complete x25 reps, first to 25 calls it quits for all – basically Snuff finished first every time…
COT:
- Counterama # 8
- Namerama
- Announcerama (see Below)
- BOM Prayer
NMS: Awesome group this morning for a very unseasonably warm workout. YHC was gonna play the top hits from 2025, but was so disgusted by the playlist we went back 30 years instead – ended up reminiscing about an hilarious movie from 2012 “Rock of Ages” – gotta see it. PAX got a decent swolt by the end of lightpole alley, and the other COP’s were a decent challenge as well. Snuff takes home the prize for finishing first on all the 25’s – just grateful we didn’t do 25 KB Burpees! Dealer’s lumberjack hands look massive holding the tiniest Yeti coffee mug you’ve ever seen. Bring your kids to New Years Convergence – maybe we’ll set up a 2.0 fight club after. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- Monthly: Breaking Bread, Bridge
- 01/01 – 7am Convergence at Dogpile