2 Swift Freaks converged onto the track at Swift Creek Middle for some the only weekly speed workout in all of RVA.
The plan this morning was simple 1k repeats
4 laps at an easy pace to warmup
2.5 laps at a 630-730 per mile pace
90 seconds rest and hydrate
Repeat 4 times
100 ups and a cool down lap to finish
Always great to catch up with Boberry for our weekly speed sesh!
6 Pack of PAX made it to the friendly confines of Goyne Park for the latest installment of The Bermuda Triangle. It was a mild 70 and sunny, but the Bermuda Boys were not in for a mild beatdown.
We moseyed over to the basketball court for the standard warmarama, then got into some suicides for the first COP
Lunge walk to quarter, half, 3 quarter, and full court, 10 merkins, then Bernie back.
Mosey to the coupon shed to pick up 3 coupons and bring back to the pavilion for a Dora.
100 Thrusters, 150 Heels to Heaven, 200 Jump Squats while partners take turns running to the other side of the parking lot and back.
Return coupons then back to the flag.
YHC was looking at Big Data, and turns out this is Pool Boy’s 50th post at Bermuda Triangle. So it was imperative to do a 50 count of something. Unfortunately, time did not allow for 50 Lieutenant Dan Burpees. So, 50 Merkins would have to do.
Great work by the PAX!
Apparently, he was talking about Pool Boy and YHC. 4 Bermuda Boys made it out to Goyne Park for the latest Bermuda Triangle Beatdown. The temps were cool and the ground was moist. Not quite what we tend to expect on an August morning in Chester, but no one was complaining.
We started with a mosey down to the lower parking lot, and some parking lot chasers, then circle up for an extensive warmarama. Your standard stuff, with a little extra emphasis on the legs.
Mosey over to the football field for the Main Event. Yes, the main event came early on in the morning’s lineup, as we wanted everyone to be fresh, with no excuses. The event was a 100-yard Dash. Broadway decided to be the judge at the finish line, in case of a photo finish. Pool Boy and YHC decided to have another go at a sprint after Pool Boy left everyone in the dust on the final sprint last week. Shooter said he wasn’t going to race, but just run along with us.
So on Broadway’s count, we were off. YHC got off to a fast first step surprisingly ahead of the swift Clydesdale Pool Boy. But just about 25 yards in YHC sees that Shooter was out front by several paces and Pool Boy was pulling ahead of YHC as well. YHC was looking for another gear, but it wasn’t there. Maybe the Pool Boy, and Shooter would run out of gas after 50 yards and YHC could make up the ground there. We made it past midfield, closing in on Broadway, but Shooter wasn’t giving any signs of slowing down and neither was Pool Boy. So Shooter made it to Broadway’s outstretched hand first, and a couple paces behind was Pool Boy, and a couple paces behind him, albeit in dead last, was YHC. So the title of fastest HIM at Bermuda, for now at least, goes to Shooter McGavin. The guy who said he wasn’t going to race. Well played sir.
Following that, Pool Boy and Broadway led a couple COPs
Some ground work in crab stance (leg raises and such)
Broadway led some merkins and shoulder taps (I think)
5 5 5s
5 Bernies up the hill
5 Pole Dancers at the top
5 Side Straddle Hops at the bottom
Mosey back to the flag
Quadruple check kinda
Timer runs to the speed bump and back
Freddie Mercuries
Shoulder Taps
Runner’s knee ups
Couple minutes of stretching and COT
Homegrown Half and 10k at 6am and family friendly 5k Ruck at 7am on Saturday August 16th
Prayers
Prayers for anyone dealing with anything right now. Eastbound, a fellow PAX who hasn’t posted in awhile, had a friend who just took his own life. Prayers for his loved ones. Reach out to someone you haven’t seen or heard from in a while. It could make more of difference than you know.
A Magnificent Seven came out to Goyne Park for a birthday celebration. YHC wanted to make sure the PAX knew the date and age of his mother, so all sets were either 7, 29, 55 (as in 1955), and 70 reps
After a brief warmup (maybe too brief) We started with 7 sprints across the cowpasture. Pool Boy was sandbagging, because he left us all in the dust on the last sprint.
Then to the pavilion for 29 chair dips
to the yoga mat for 29 heels to heaven, 7 WW2s, 29 American Hammers, 7 burpees
Back to the parking lot for hydration
Circle up
55 Side strattle hops, 29 Nancy Kerrigan’s (each leg), 29 merkins and Pool Boy’s idea Side Straddle Squats (pretty much, what it sounds like) pretty tough after 12 reps
To Pole Alley for 70 Heels to Heaven, and 29 Pole Dancers, then finish up with 70 Alabama Prom Dates.
Great job this morning by the PAX. Congrats to Pool Boy on reaching his epic plateau of 50 lbs of weight loss and cracking the 250 lb mark!
1 Pull Up, Dip, and Pistol Squat enthusiast was on hand for today’s Extra Credit Session
Arm circles on the way to the jungle gym, box jumps on the bench
5, 10, 15
5 Pull-ups, 10 Dips, 15 Squats x4 Sets
Band Assisted Pistol Squats 8-10 reps x3 sets each leg
Max Reps Pull-ups and Dips
The heat was oppressive on this steamy 70 and sunny morning.
2 Premature Accelerators, decided to hold off on the accelerating. YHC got started early, like 3:59 am early and took it nice and slow. The plan was to not let the heart rate get above 150, which really meant to start walking if it gets to 145. Boberry joined up at about 430 and stuck to the same plan. Pace staying between 10-12 minutes, and occasionally walking to bring the heart rate back down
After several easy miles we made a quick hydration and fueling stop, then took to the trails of Rockwood Park. Still keeping it easy.
After the short trail run, another hydration stop, then a short tempo run. And Boberry was feeling it. All the zone 2 made him feel like a caged animal. YHC on the other hand had a hard time switching gears.
Always great to get out with Boberry and mix things up a little bit.
YHC was flying solo for this morning’s Pull up session, and it’s been a few weeks since he’s made it out on Tuesday. He got right into it.
Band assisted pull ups pyramid
3, 6, 9 Pull-ups, Dips, and Squats switching Squats for toe Dips and pistol squats with a bench under me to catch me in case I fall.
As I was doing squats, I saw the band hanging from the pull up bar, and had an epiphany. The Band assisted Pistol Squat. I figured I had to at least try it.
A little awkward at first, but could really feel the burn and get a lot better range of motion.
2 Gloom Warriors met up at the jungle gym at Goyne Park for a Pull Up and other things session.
3, 6, 9 with pull ups, dips, and narrow stance squats then switching the squats for toe dips
Band assisted pull ups and….Pistol squats?
That’s right, and Pool Boy went right down into it with perfect form, the Bands were of course helpful.
Great to get after it for the early morning extra credit, and even had a hint of daylight by the end
2 Swift Freaks hit the track at Swift Creek Middle for a SPEED workout. It was hot and muggy,, even at 430am, but a slight breeze made it a moderately less uncomfortable 70 and sunny. On the docket today, was sure to be challenging, even in cool weather. Here’s what went down.
Runner’s Drop Sets (or something like that)
Warmup 4 laps (1 mile)
All sets aiming for a sub 7 minute pace
4 laps, 60 seconds rest, recovery lap
3 laps, repeat
2 laps, repeat
1 lap, Cool down
Boberry and YHC, pushed hard on this one. It was a lofty pace to shoot for. But as I once heard Hardywood say, “There should be some doubt”
The Graveyard Shift made a road trip and was a day early, on Wednesday, June 4th. Today’s speed work, required a good sized hill, and Mt Midlo fit the bill. Here’s what the residents next to Mt Midlo witnessed.
About a mile warmup around the pond, I think, it was dark and Boberry lead the way. Then to the base of Mt Midlo.
60 second hard run up Mt Midlo
30 seconds rest, recovery run down the hill.
Repeat for 8 reps
Short cool down and nice chat with the MOT PAX