Today was the first day since late March where met up front, a group of 9 gents graced Rockwood Park on a nice fall Saturday morning with the shadow of the recent beaver moon still in the sky. Let’s review….
Started off a little run around the parking lot, them into the basketball court for the uncustomary WARMARAMMA(a moving warm up not being in the circle I want to change things up). Started with runner’s lunge to a twist, then at each point 5 SSH, walking lunges with arms riding to cactus position, side shuffles, mummy kicks(I am renaming to the chaps), plank walks then a light suicide run to finish. Mosey over to the main lot which was fairly empty. 4 corners next: 20 Carolina Dry Docks, 40 SSHs, 60 American Hammers, 80 mountain climbers. Then a little stroll to the concession area for a TC(wall sits, tricep dips, run down the steps back up near the end broad jump up the steps). I wanted to do plank wall ups but the ground was a little slick. A new one I came up with: hoe downs with a twist to each side at the top. A nice little change up from the usual.
Then down to where I had some “toys” I brought out today: classic Dora(100 Merkins, 200 squats, 300 LBCs) you’re time carried a bucket, sandbag weighting 50-60 pounds, or my Thor kettlebell hammers. After that VA little fun tire tossing, same bag pull thrus, seal crawl walks, A final stretch corn to the pull up area for a quick round pull ups, scrunchies, left lift up and over the post. A final run to the flag, 10 HRMs to close things out. Numbers, names announcements and prayer led by YHC to close Saturday morning.
Next week, Richmond Marathon and the Bridge(I am going to the bridge, been wanting to go for a while). So you have a chance to lead a workout, do so step up time. Grab a Q i know guys will not grab one is simple the key is make it your own. You control things if you want to do a 3 mile run with a Dora added why not. Second thing: Spartan Virginia 2026 last week of getting to race for free(I mean free). You have the Super Saturday morning, there’s a Sprint in the afternoon then Sunday the Sprint is the entire day. I am doing both in the morning each day. Will I be doing the trifecta next year most likely! Where I do the beast is the next question. If any questions reach out you have a little over 11 months to get ready I have reached out to a place that is a FARM with obstacles to train. Will fill in more details as I hear back. See you at the next gloom