YHC is a day away from vacation, so YHC took the easy way out and led to a lazy Q where the deck of cards did all of the work. Here is how it went down: COPSSHDQArm circlesMerkinsLBCDeck of death – 12 reps of an exercise where each suit is a different exerciseHearts – curlsDiamonds – high pullsClubs – overhead pullsSpades – sit ‘n pressesJoker – burpeesCOT with YHC taking us out YHC then rushed into 1 last day of work before heading on vacation. Big Data requirement now fulfilled. God is good all of the time! Attila
7 toned and tanned SOJ regulars and one four legged companion converged on the FORGE campus for a full course beatdown and taste of Broga for dessert. Flatline with the fly by on his way to the office, signaling it was 5.30 and time to begin. Short Mosey to the bus loop to warm the aching muscles. Warmarama included SSH’s, DQ’s, Heli’s, Freddie Mercuries, Cherry Pickers, & LBC’s. THE THANG: COP 1: Triple Check: Finding 2 or 3 of your closest friends. 1 person runs the loop, 2nd: Balls to the wall (or inverted for a change of scenery), 3rd…
4 studs posted for roller coaster and attacked the hills. It was an absolute free for all! Great BRR training – way to work guys!
11 creaky dudes stumbled into the parking lot for 45 MOM of fun. Here’s what happened. COP on the blacktop: DQs // Cherry Pickers // Copperhead Squats // Imperial Walkers // LBCs // Crabcakes // Inverted Crabcakes // Tempo Merkins // SSHs Florida Bang: Plank up in a circle around the state of Florida on the blacktop map. On YHC’s command, the pax jumps up from plank position, runs 10 paces, performs 10 burpees, then runs back to Florida to plank position // Next Round: 20 paces, 20 Jump Squats // Round 3: 30 paces, 30 Carolina Dry-docks // Round…
The drugs are finally kicking in as YHC starts to write this… YHC’s muscles are very soar… Also thanks for humoring YHC this morning gentlemen for a fine workout! YHC had done a preliminary warning shot across the bow on el Slacko but some of the less internet tech savvy non Slack users missed the warning and unfortunately showed up, sorry guys. Weather man said humid and humid it was, welcome to the summer folks. COP, well there really wasn’t a COP since we got right on it for our 1 mile run so we could finish all the rounds…
Six showed up on a humid morning with a blood moon for a little Tabata Beatdown. We started off by running a few laps around the bus loop. We started off forward, karaoke to the left, run backwards and karaoke to the right. We went around 3-4 times. Bulkhead was a little late. We did one more with him so he wouldn’t feel left out. Next we did a random # of SSH’s, Cherry Pickers, Hand Release Merkins and Freddy Mercury’s. The workout was a Tabata. Who doesn’t love a Tabata. We did 9 different exercises, 8 sets of each.…
Hot Potato Q today. Gomer out, Lighthouse back with a suggestion from Homer. Probation took us out. .5 mile warmup then run a little and work out a little. Ascending (Gomer): 5 x Burpee, run a little then 5x Burpee + 30 LBC, run a little then 5x Burpee + 30 LBC + 20 Lunge, run a little then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker, run a little then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker + 20 Hand Release Merkin, run a little then 5x Burpee + 30…
14 gloom warriors arose from the sack on a quest for greatness. 6 chose to run and 8 chose sanity. According to the bus driver here is what happened. COP Mosey to front bus loop. Audible to back of school because mousetrap said he wanted to see the moon. To the back of the school but no moon? 20 SSH’s, 10 each: DQ’s, cherry pickers, Phelps, deadman hang, helicopters, Imperial walkers, MErkins, LBC’s. Mosey to track in front of bleachers. Dora: Runner up around, down bleachers. 100 MErkins, 200 LBC’s, 300 squats. Quad check round 1: Runner same path around…
5 HIMs set out to beat the sunrise at this week’s version of First Watch. As a WELCOME BACK to First Watch stalwart, EF Hutton, the PAX set off for a session featuring far less less running than Handshake’s field trip test run yesterday at HBR. 0500 means it’s go time. COP Mosey to the First Baptist main parking lot, circle up for SSHs, Imperial Walkers, Russian Soldiers, DQs, Scorpion Kicks, Merkins, and Arm Circles …. all in cadence The Thang Exercise I: Phil Ford’s Four Corners utiltizing the corners of the parking lot bear crawl on the shorter runs…
https://youtu.be/0Rl9Cxc7uZA Disclaimer:The purpose of this AO is to push the PAX along their journey in developing the 3rd F – Faith. We recognize that PAX are at their own place on the journey and proceed at their own pace. PAX are encouraged to share. It is not required to share (wise men learn by listening), but there is a requirement to allow others to share. What is shared in this 3rd F stays with the 3rd F; it is a COT. None of the PAX has a monopoly on the truth, though we are all truth seekers. It is fine…