YHC was a little excited for the morning’s activities and had to get an early start. Ventured into the Old Hundred neighborhood across the street from Swift Creek. Got an easy 5k in before the next shift.
Author: Big Rig
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Egypt ain’t got nothin on these pyramids!
4 Bermuda Beasts came out for the latest 5 am OTB Pull up and Dip Session at Goyne Park. Cool morning was a good reminder to have those gloves ready when the cold weather comes. Those pull up bars will freeze that grip.
It was mostly our standard Pull up and Dip session.
Pyramid take turns, increase the rep count by 1 each set until maxed
Hollow Rocks x10 3 sets
Partner Pull up and dip pyramid
1 pull up 4 dips Increasing each set
Walking Jerkins
8 reps x3 sets
Finish with 3 Negative Pull ups. Holding the pull up as long as possible.
Great work by this Fearsome Foursome!
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Who knows what a cassette tape is?
With The Red Hot Chili Peppers Blood, Sugar, Sex, Magik album going on Boberry’s Bluetooth Speaker, 2 Sailors set sail around the track at Swift Creek Middle. The moon was just about full and the bats overhead, here’s what they may have witnessed
Mosey to the track for the standard warmarama, with a little extra stretching. The workout was pretty simple. Perform an exercise, and run a lap. Keep adding another exercise after each lap. Focus on perfect form!
20 Merkins,
20 Merkins, 20 Goblet Squats,
20 Merkins, Goblet Squats, Oblique V ups 20 each side
20 Merkins, Goblet Squats, Oblique V ups, Groiner Jacks
20 Merkins, Goblet Squats, Oblique V ups, Groiner Jacks, Ball Dippers Double count,Great conversation with Boberry this morning. Lots of talk about music, 1st cassette tapes purchased as a kid.
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Something New
4 Goyne Park Warriors met up at the jungle gym for RVA’s most unique regularly running OTB workout. The Pull-up Session.
Without our normal Q on hand, YHC did his best to hold it down.
Started with the usual warmup, then,
Hollow Rocks
Pull up pyramid
Then a little bicep focused triple check
Chin ups
Jerkins with Chin up grip
Some Curls for the girls with Cindy
Another Pull up pyramid
Then finish out with 3 negatives holding as long as possible
PAX finished STRONG! -
Exit Sandman, Enter Shark Tooth
13 Diamond Dogs (One 5 year old FNG!) came out to Rockwood Park for the latest edition of Rocknroll. Temperatures were a cooler 70 and sunny, perfect for the beatdown that was about to ensue.
Start with a mosey lap around the parking lot, then circle up near the power tower for the standard warmarama.SSH, Don Quyotes, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs.
Mosey back to short columns near the flag for a triple check.
Polesmokers, American Hammers, timer runs to the yellow pipeline and back(60 yards?)
Mosey to the concession stand for another triple check
Hoe downs, chair dips, timer runs to the first set of bleachers, then Bernies up the hill.7 of Diamonds ON CRACK
Mosey to the baseball field for an Epic version of 7 of Diamonds in the outfield to keep the infield looking nice.
Exercises in increments of 7. Add 7 reps and a new exercise, each trip around the bases.
Start at home plate and run to 1st (or the light pole in right field) perform reps
Karaoke left to 2nd (center field)
Bernie to 3rd(light pole in left field)
Karaoke home (grass above the actual 2nd base)
Exercises were performed in the Double Clutch variety. (I.E. Merkin: Down all the way, come up halfway, then back down, then all the way up = 1 rep)
Round 1
7 Double Clutch Merkins
Round 2
7 DC Merkins, 14 DC Jump Squats
Round 3
7 DC Merkins, 14 DC Jump Squats, 21 DC WW2s
Round 4
7 DC Merkins, 14 DC Jump Squats, 21 DC WW2s, 28 DC Alabama Prom Dates
This was a real time killer, especially the WW2s. PAX pushed through and killed it. Our FNG, Beaver’s 2.0 made the infield dirt his sandbox. He was asked to clean up after himself. Welcome Shark Tooth! (he wouldn’t go for Sandman)
Done just in time to mosey back to the flag for Names and Numbers.
I was blessed to lead this PAX.
Prayers for all those affected by the hurricanes.
Announcements
We have some Family Events on the calendar in the coming weeks.
F3 Family Camping Trip
Friday October 25th through Sunday 27th. Come for as much or as little as you can
Meatball and DTH or Slack for details
Saturday, November 2nd – Daddy Daughter Dance from 7-9. Check Slack for invite. Hit up Meatball, Big Rig, Pool Boy or Rudy. -
Insomniac Run 4am Rush Hour
Traffic at 345 in the morning was surprisingly heavy as YHC had to take a detour to get to Swift Creek Middle. Managed to get around the road pavers and get a 5k in before the Graveyard Shift
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Insomniac Run
YHC woke up extra early and couldnt get back to sleep, so decided to get a little extra run in before the pull up session. Was turning out to be an easy run at a decent pace until YHC decided to try a new road to get back to Ecoff. About a third of a mile down this dark road and there’s a DEAD END sign. YHC got cookin! 8 minute mile pace back for close to a mile and a half
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Mudslide stopped at 2.98??!
2 Gloom Warriors decided to Goyne Hard. Got a nice run in, and conversation was just as good. This made my morning run over 10 miles. Mudslide said his run was 2.98!! No way I’m stopping my watch there. I’m at least gettin it to 3. Probably 5k.
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Bonus Mile
Premature Acceleration is going to be long runs for the next few weeks. Today was not an exception. The plan was to get 6 miles in before Goyne Hard started, I got a good run around the neighborhood, then on to the Thomas Dale Football stadium. The gate I usually sneak in was locked. I headed back towards Iron Bridge Rd then decided to go back to find another way in. Found an open gate and snuck in a lap on their cushy track. Then I had to push the pace to get back to the flag in time for Goyne Hard. Or so I thought. I still had about 7- minutes before Goyne Hard and no one was here yet. I managed to get 7 miles before Mudslide showed up
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Half Marathon Training Starts Now
With the Richmond Marathon/Half Marathon quickly approaching, Saturdays will be long run days for the next 6 weeks or so. This week, I started early to get in a 10k before DTH brought out the logs for Morning Wood, and for his 6 year beatdown.
There’s a lot of people out there going through some tough times right now. Prayers to all those affected by the hurricane, and anyone just having a hard time.