Another 70 and Sunny Day for the SOJ Pax and 15 Stallions came out of their holding pens to join YHC for day two of his send off this week. Tuesday was low intensity focused on strength with the Kettlebells. But today…we would not repeat. Let’s get after it!
Warmerama –
Mosey around the big parking lot – SSH, DQ, Jazzercise, Arm Circles small then big and reverso, high knees, butt-kickers, merkins, LBCs, Hello Dolly, Rosalita’s, and some misc. stretches.
I will break these down in COPs, though it was really one big COP bc we never stopped. Moved from one to the next in fluid motion and kept the heart rate up…ORANGE THEORY BABY!!!
COP – 1
Mosey to the benches for a triple check. Runner to the far lamp post. P2 does incline merkins, P3 does dips.
COP 2 –
Mosey to Love hill for some 11’s. Carolina Dry Docks at the bottom and Monkey Humpers at the top.
COP 3 –
Mosey to the bus parking lot for some parking lot tracers. The bigger, longer, and uncut version
COP 4 –
Hands on the curb at Love island for an indigenous plank walk. Runner runs around the island while the PAX plank walks to the right. Rosie felt off balance about halfway through, so we switched directions. This takes a lot longer with 15…
COP 5 –
To the Tennis Courts for some Bernie Macs. Everyone grabs a corner of a court. Side shuffle to the other corner. Run to the net, burpee, bernie back to the line and side shuffle back to start. 10 of these.
Mosey back to the flag with a minute to go, so AYG burpees to the end. There was very little chatter, and more mumbling during this one. Warby almost lost his pre-workout, but stayed strong and kept going. Well-done brother. A few others grunting and grumbling along the way outside of Doozy, who was a Galloping gazelle the entire way loving the constant movement. Heist texted me at the end saying his whoop band showed that was twice as intense as Tuesday…yeah it was! Great job fellas!
Announcements –
Grow Ruck coming soon and training underway. See slack for details. Getting back to SOJ Happy Hours for the new year. So much came from this last year. Two new AOs were spawned and SOJ spread it’s wings. Make some time to join. Rosie said some really nice things, appreciate you brother! And another special thanks to the PAX for helping to pull me out of a dark place nearly three years ago. It has been an absolute honor to lead you men when it was my turn. Thank you all!
Iron sharpens Iron
-Vagabond
