10 SOJ studs posted to The Forge including one daring FNG, and DTH provided the following beach season readiness program:
WARMERAMA:
- Slaughter Start with BEARPEES to the end of the lot and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
- Between usual warm-up reps, PAX directed to get up&down the nearby grassy knoll with variable movements (bear crawl up then crawl bear down, inchworm up then jog down, bernie up then jog down)
THE THANG:
- Mosey down to find access declined to the turf football field …audible called to continue on to the culdesac
- REVERSO DIME POUNDER:
- Run 100 yards, complete x100 reps LBC’s then Bernie Back to start
- Run 90 yards, x90 Calf-raises, Bernie
- … x80 Flutters (2-ct)
- … x70 Shoulder Taps
- … x60 Sumo Squats
- … x50 Crunchy Frogs
- … x40 Ball-Dippers (2-ct)
- … x30 WWII’s
- … x20 DiveBombers
- … x10 Burpees
BTTF:
- En route stop for PAX to complete x10 DR.W’s in cadence (you’re welcome Last Call)
- Front runners on stink hill circle back on the six
- Circle up for Opus x10 IC, Boat/Canoe variations, and close out time with Am.Ham’s
COT:
- Counterama # 10
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Awesome group of Forge regulars this morning started the sarcastic grumble chatter early with the slaughter start Bearpees, but settled in quickly to the “more than just a warm-up” warmerama. FNG Nick Holmstedt from DTH’s church did a solid job keeping up and even held back the merlot at the end! He’s a software developer, so welcome Malware! Always a pleasure to lead the the finest PAX in all RVA. SYITG! ~DTH
Announcements (SEE SLACK!)
- TODAY at Rusty Taco in Midlo we have a 2nd F SOJ Lunch starting around 11:45
- TOMORROW at Satan’s Hill, Purple Rain os hosting his VQ
- MONDAY come out for the Convergence, 7-8am at Tredagger
- Next TUE we have Rosie serving coffee after NoToll
- Sign up for SOJ Takeover
- Summer Tour
Prayer Requests:
- Rosie’s father-in-law, recovering from various ailments in the hospital
