Bo and BR met up at the track at Swift Creek Middle for some speedwork. Surprisingly, I don’t think we’ve done too many quarter mile intervals, so today seemed like a good day for it.
4 lap warmup
9 interval laps with about 2.5 minutes of rest in between.
sub 630/mile pace was the intention, but it got closer to 6 before it was over, with an all out sprint on the final straightaway.
2 lap cool down
There were 2 Bermuda Boys, on a cold and wet, 70 and sunny morning at Goyne Park. Doolittle and YHC were making our way to the pavilion when the CCPD car was pulling up.
The officer got out and announced, “The park is closed until dawn.” as she made her way to the pavilion. She was obviously checking to see what we were doing at a park picnic pavilion at 530 in the morning, but then she saw the coupons. “OK, I see you guys are just trying to get a workout in. But like I said, the park is closed from dusk until dawn, unless using lighted facilities” she said, as I could tell she was contemplating her next move.
“So I’m officially telling you that you’re trespassing, and I expect you to leave the premises” she said with a wink, wink. “So I’ll be leaving now”
“Be safe out there officer” We said.
“You do the same” she said
“Alright Doolittle, let’s do this”
So we went into the standard warmarama, leading with the usual Side Straddle Hops.
COP 1 Elevens
Ascending Thrusters and Descending Groiners
COP 2 Ascending Ab exercises
Start with 1 WW2 and 2 double count American Hammers and ascend up to 10 and 20 of each
COP 3 Lieutenant Dan ascends with Mountain Climbers
1 Lieutenant Dan and 2 Double Count Mountain Climbers up to 10 and 20 of each
COP 4 Descending Merkins and Plank Jacks
start at 10 until time
I’m glad we were able to get this one in despite the rain and the obvious.
Lots to pray for and be thankful for this morning. Particularly , the officer for the grace to allow us to continue our workout without a fuss. There are a lot of good ones out there, and we’ll continue to pray for their safety and be thankful for their courage and willingness to serve. I’m sure it can often be a thankless job.
2 Premature Accelerators met up at Pump House Parking Lot, for an early trail run with an audible. The plan was to do the full loop with North Bank, and Buttermilk across Belle Isle and the Nickel Bridge, but YHC wasn’t feeling it early on and the pace wouldn’t have gotten them back in time.
Boberry audible to an out and back. The did add one hill up to the Virginia War Memorial next to the Allianze Amphitheater. Despite the audible, it was a great way to start a Saturday. Even ran into the Dogpilers, on their way up Love Hill as an extra bonus.
That’s what happened at Bermuda Triangle on Tuesday. Everything else was forgotten in the gloom.
Hope everyone had a great Thanksgiving 🦃🦃🦃
It was a wet, but warm morning for Rocknroll at Rockwood Park. There were four PAX on hand to take part in the morning’s shenanigans, and they would surely get their money’s worth.
Warmarama
Just a mosey lap around the park, which is about 1K, then to the basketball court for the more standard warmup exercises, which included SSH, Ukrainian Soldiers, Imperial Squat Walkers, and several sets of 10 merkins.
COP 1 Total Body Workout Suicides
Quarter, Half, 3 Quarter, and Full Court exercise: 25 LBCs
Each time to the baseline: 25 merkins
Traveling exercises: Walking Lunges, and Reverse Lunges
Mosey to the monkey bars, with a stop halfway for 50 jump squats
COP 2 Dora
You know how this works. Partner runs to the gate and back, while avoiding the giant dog dookie
Pull ups, Incline Merkins, and V Ups
All PAX were able to avoid the giant dookie.
Mosey back to main park area with a stop for 100 toe taps
COP 3 Indigenous People’s Run
PAX at the back does 5 merkins and runs to the front
Stop at parking lot near the dog park
COP 4 AB Ring of Fire
LBCs, Flutter Kicks, Penguins, Box Cutters
Mosey back to the flag
COP 5 Ascending Cocaine Bear Crawl
Start with one at each white line, until 10
That’s time.
Great to get out with the boys this morning. Small numbers, but we made it count. My guess is the weather, and the upcoming holiday, for the small group.
It was a pleasure to lead. Lots to pray for.
Get your annual physicals, or at least a wellness check. Catching something early can save your life.
Boberry and YHC hit the streets of Midlothian, for a less intense than the usual Swift Freak Show. Boberry has been bombarded by the peak holiday season, and didn’t want to do anything “too crazy”. This seemed kinda tricky, considering this is the guy who leads Iron PAX every year. So YHC did his best, and feels like he came up with something not too mild, but not Iron PAX level either.
Sevens
After a 10 minute warmup, the run is broken into 7 minute segments, that are further broken into periods of easy running, and a set pace.
5 minutes @9minute mile pace / 2 minutes easy
4 minutes @8:30 / 3 minutes easy
3 minutes @8:00 / 4 minutes easy
2 minutes @7:30 / 5 minutes easy
Bonus 1 minute @ sub 7 pace
10 minute Cool Down
Great chatting with Boberry, about a lot of different topics.
No Graveyard Shift next week, with Thanksgiving. Hope everyone has a great holiday. YHC has a lot to be thankful for.
With YHC, and Boberry at the beginning of a training block for races, it seemed like a good time to do a 10k time trial to use to help set our upcoming training plans. We were both chasing 8 minute miles, or sub 50 minute 10ks. Boberry got his sub 50 minutes, and YHC came up a little short of the goal, but still set a PR. Great to get out and push each other.
4 PAX came to Goyne Park for a frigid morning in the Bermuda Triangle. Doolittle and Big Rig started with a mosey lap around the parking lot, and on their way back 2 vehicles were pulling in.
It was 2 PAX that haven’t been seen in awhile. Shooter McGavin who’s been busy with work, and Broadway, who’s on the mend from a heart attack.
We got into it with some warmarama exercises and some merkins mixed in.
We meandered over to the other side of the outhouse and got some (a lot) Wall sits and hoe downs with some more merkins and ab exercises(a lot) mixed in.
Great to have Shooter and Broadway back. Don’t worry, Broadway was taking it easy.
Lots to pray for!
On a chilly, but clear morning, 2 Bermuda Boys came out to Goyne Park to take things to another level.
Warmarama
530 hit and Doolittle and YHC started a long mosey. After a mile, they found themselves at the basketball court, and finished the warmarama with some SSH, Imperial Squat Walkers, and Ukrainian Soldiers.
COP 1 Groundwork
Alternating 10 sets of 10 Merkins and 10 sets of Ab/Core Exercises including Kimchee Twists, Box Cutters, Hello Dollies, Oblique LBCs, Flutter kicks, American Hammers, Star Crunches, and some others YHC can’t remember.
COP 2 Suicide Penguins
Plain old Suicides, stopping at the normal suicide stops for a set of 25 DC Penguins at each. Finish with 1 set of Merkins to Failure.
Mosey back to the parking lot
1 more set of Merkins to Failure
COP 3 Cindy Songorama
“I want to take you Higher” Sly and the Family Stone
Goblet/Sumo Squats for the majority of the song
Overhead Press on every “Higher”
Higher is repeated almost FIFTY times, and the song is over 5 minutes long!
COP 4 Single leg Balancing and Jumping
Balance on each leg for 1 minute, then Nancy Kerrigan’s for 20 counts In Cadence on each leg
Great work by the PAX on this one!
Lots to Pray for
2 PAX showed up at the jungle gym at Ecoff Elementary for the weekly Extra Credit session. YHC feels like his Pull-ups have regressed in recent months, so he decided to just do pull-ups this morning. Doolittle was getting in some work of his own before we increased the intensity for Bermuda Triangle.