2 Fleet footed zombies met in the gloom at Swift Creek Middle for another speed workout. Here’s the workout.
1 mile warmup
1.5 miles (6 laps) @8 minutes per mile
1.5 miles @720 per mile
1 mile cool down
YHC and Boberry have been doing these speed workouts for a couple months now, and we both feel like we’re getting results. And this is the first time Boberry hit a pace that he couldn’t carry on a conversation. So I guess 720 is his non conversational pace.
Pool Boy and YHC, decided to hell with pull ups and Dips. Today, we’re going hard. For Extra Credit, we each did 200 Thrusters, 200 Burpees, then murder bunnied our way 150 yards uphill, back to the flag, just in time for the Bermuda Triangle Beatdown!
Actually, we did our normal Pull-ups and Dips, with some Decline Merkins, and Jerkins.
Happy April Fools Day
4 Bermuda Boys came out for what turned out to be one of the tougher Bermuda Triangle Beatdowns, in awhile. YHC’S Garmin agreed, with an average heart rate in the 150s!(that’s high for a bootcamp!)
YHC started off the hot potato with a mosey to the basketball court for the standard warmarama, then a leg circuit.
12 lunges with one leg into 12 jumping lunges same leg, repeat other leg
Run to other side of the court and back
Repeato
12 squats, widen stance 12 squats, then 12 jump squats wide stance
Run to the other side of the court and back
Repeato
Over to the wall
Wall drives x20 double count
Mountain Climbers x20 double count
repeato
Back to the basketball court
Lateral Lunges x20 double count
Lateral shuffles between the lines on the key x20
That’s it for legs today boys!
Broadway says “Not so fast, my friend”
He took us for a military style Run around the school, after a solid mile, we stopped at the bleachers at the football field for some incline merkins. Then moseyed over to the lower parking lot for some parking lot chasers.
Then mosey up to the main lot.
Start at 15 merkins, then 14 WW2s, declining and alternating down to 1, finishing with 10 of each.
Pool Boy closed us out with his signature Taint tickling.
Names, and Numbers. Broadway took us out.
This was a good one, hopefully it will prepare us for whatever State Farm has in store for us next Tuesday at the same time, same place!
3 Bermuda Blockheads met at Goyne Park for the latest edition of The Bermuda Triangle. Pool Boy and YHC were able EH another one of our coworkers to our friendly beatdown.
We started with a mosey lap around the parking lot, then over to the yoga mat for the warmarama, disclaimer, Core Principles, Credo, and Mission.
Then back to the flag where a collection of Cindies were waiting for us.
Triple check
Farmer’s carry to the picnic pavilion, then run back while other PAX perform
Double Clutch Goblet Squats
Cindy Curls
Mosey to pole alley for a 100 rep Ab Circuit
20 reps each
Butt Surfers double count
Polesmokers
Oblique LBCs each side
LBCs
Leg circuit
Bulgarian Split Squats x10 each leg
Pole dancers x20
Jump Squats x25
Then as if we haven’t done enough abs, back over to the yoga mat
Ab Ring of Fire
Penguins, Mountain Climbers, Flutter kicks, Alabama Prom Dates, and a few others
Time, names numbers.
Welcome to Rip Torn! He aggravated a back injury somewhere along the way, but pushed through and is talking about coming back next week.
Prayers for healing 🙏
3 Gloom Walkers came out to the jungle gym at Ecoff Elementary for the weekly Pull-up and Dip Session. We even had an FNG come out!!
Pool Boy is nursing a back/arm injury but that wasn’t going to stop him. He led us in a killer arm circle and taint tickler circuit.
YHC led the trio in some EMOM Pull-ups and Dips, rotating after 3 sets of each. Pool Boy modified to Jerkins.
Great to have FNG Rob out in the gloom with us for the first time. His F3 name to come in a Backblast later on.
2 Swift Freaks descended upon the track at Swift Creek Middle School for the weekly speed work session.
The day’s workout was a little different in that we would go hard (about 8 minute pace) for 1k (2.5 laps) then get some more intentional recovery with about 90 seconds of walking. We repeated this 5 times. This was sandwiched between 1 mile neighborhood runs at an easy pace. I would say conversational, but I have yet to find a pace that is not conversational for Boberry.
Always great to catch with Broberry!
2 Ecoff Lions skipped the fartsack and came out to claim their crowns by getting in some extra credit.
Did the usual warmup and stretching, followed by hollow rocks, pull ups, jerkins, and dips.
Always great to catch up with Pool Boy, especially outside of work and in the gloom.
2 SOJ runners met up at Rockwood Park to get some miles in. Boberry got in 6 or 7 then had to get back to go to work. YHC did a long tour of the surrounding neighborhoods, while fine tuning hydration and refueling strategies for his upcoming marathon. Somewhere early on 2 bananas fell from his pack.
Steamer was spotted running around trying to find Tin Man and Pierogi for RocknRoll. Word has it there was a hot potato.
Four Horsemen came out to The Bermuda Triangle, for the hottest potato Goyne Park has ever seen.
Hard to remember everything, but there was a vicious version of arm circles from Pool Boy, a trio of ab exercises from Posh, a leg circuit in Pole Alley from YHC, and a merkin mosey from Broadway.
Great time with the Bermuda Boys. Looking forward to some warm weather.
3 Amigos did some extra credit on the playground at Ecoff Elementary. The usual pull ups, dips, jerkins, and I think I saw Posh doing some calf raises?
Many important topics of conversation. Left me wondering… What’s the difference between a Dude Wipe, and a baby wipe?