Monday, September 25
Always 70 and Sunny
Always 70 and Sunny

02/09/23 – Heist brings the tunes (Hard to replace Boberry!)


10 SOJ dudes put in some work with last minute substitute Q Timberwolf. 

I knew the guys were looking forward to the Boberry playlist this morning, so did what I could and grabbed my mini Bluetooth speaker. 

Arrive around 5:27 to a crowd hungry for action. Someone makes a joke about whether I would play Taylor Swift. Challenge accepted….Shake it Off by Taylor Swift to get things going. 

Mosey to bus loop for some random circles. 

Work way towards Love hill. Disclaimers, etc. 

Warmorama: SSH,Ukrainian Soldiers, Dead Man Hang, Muricans, Sprinter Lunge Stretch, Plank position calf stretch, 45 seconds for Pax to stretch OYO. More mumble chatter if Katie Perry was next….ok guys you asked for it. Fireworks

Rocky Soundtrack is queued up…

The thang: 

Part 1: Love Hill 11s with WW2s and “Rocky squats”. Jab jab squat = 1. Began with 10 Rocky Squats and 1 WW2. 

20 count. Recover.

Part 2: Triple check. Runner touches bus (about 100 yards away). Others do flutter kicks and lunges. Playlist was:

  • A Country Boy Can Survive – Hank Williams JR
  • Highway Man – Willie Nelson

Mosey towards the light plays, Only the Young – Journey 

Part 3: Pole alley with burpee pyramid. Cant stop – Red Hot Chili Peppers

Start with 1 burpee increase by 1 each pole for 11 total sets that looked like this: 1/2/3/4/5/6/5/4/3/2/1

30 count. To the courts. 

Part 4: Put on Welcome to the Jungle –  Guns And Roses to start our relay race on the courts. 

2 teams. 1 through 5. Down and back. Next man sprints. Pax does SSH waiting. 

Team Honeymoon, DK, McGruff, Dry Rub, and Bullseye FTW. Barely…

Part 5: I put on some random alt rock playlist for next part (Smells Like Teen Spirit – Nirvana)

Quick “madam of the night” 4 corners routine on the full set of tennis courts.  Run up to next corner and back. Exercises were build ups of 10x SSH, Muricans, WW2s and squats.  Working up and down. Like this:

  1. SSH/Muricans/SSH
  2. SSH/Muricans/WW2s/Muricans/SSH
  3. SSH/Muricans/WW2s/Squats/WW2s/Muricans/SSH

A few minutes left. Back to the flag. I put on Ring of Fire – Johnny Cash. Of course you know what we did for 2 minutes at the flag…


Outro: Numbers and Names. 


  • Oyster at the Hill tmw
  • VQ for FootLoose tmw at Friday Kettlebell

Prayers – Oyster took us out. 

  1. Prayers for Nancy’s knee surgery and speedy recovery tomorrow 
  2. Pray for all Pax on IR and for those who have been away to get back in the gloom
  3. Prayers for the earthquake victims in Syria and Iraq. 

Other thoughts: Tough to Q and pick songs. 


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