Two gentlemen got up extra early Thursday to run some hills. We met at Mt Midlo, the best hill this side of Twin Team. One mile warm up, then 8 times at 30 seconds hard effort up, starting from the bottom, follow by 30 seconds walking down, then jog the rest of the way to the start. Then 3 times from the middle to the top, followed by 1 time from top to bottom. TCLAPS to Big Rig, who was really pushing the pace! This was probably the hardest 3.5 mile, 45 minute run the YHC has done. At the end, we made it Over The Top, we didn’t want to end on a Cliffhanger, we also decided to run together, if anyone got too far ahead, the agreement was to yell “Stop! Or my mom will shoot!”
Author: BoBerry
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We’re not going fast today
7 dudes in search of a Wednesday cruise found it! Nice meandering route around the pond, under the road and avoiding the big hills. Approx 4 miles in all. No one got lost and a good time was had by all, sharing tales of the century and upcoming graduations
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is it still a “pre-run” if it’s longer than the main event?
two gentleman set out to find out the answer to this question. As well as “how early is too early?” “On a Saturday?” “Was this a good idea?” “Is this fun?” “Are we going to make it back on time?” “Is 12/mile reasonable for an overall pace on a trail run?” Answers were deemed to be yes it’s a pre-run, before 430, yes on a Saturday, it was an idea, yes, we did somehow, yes but only by pushing it when the trail opens up. Got it a little over 10k. Great to catch up with Big Rig. Glad to get some trail miles in preparation for the river rock half coming up.
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The Swift Freak Show
Two intrepid warriors of the gloom went to set a baseline on the 5k today. At different points in our training journey , both choosing to try and get a little better each day, we hit the Swift Creek Elementary track. Goal was to see where we are at with the running specific training we’ve been doing. One mile warm up, 5k all out, one mile cool down. We were both pleased with our times, hitting PRs with Big Rig just coming off of running the Roanoke Marathon, and YHC running the Century in a week, and then the RiverRock trail half a few weeks after. Great conversation during warm up and cool down. We went beyond conversational pace for the 5k. Shout out to Big Rig for pushing YHC to be better.
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Preparation Day
The bat signal was called out for runners interested in the next great F3RVA CSAUP event. These men answered the call. Plan was a 4 mile route with the faster runners coming back for the six at each intersection. We got a nice cruise in with some guys pushing the pace when they felt the urge! Great work. If you are thinking about doing the century 2.0 on May 2-3 reach out to me!
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That’s why we have nicknames…
9 gentlemen or grown boys met in the pre dawn gloom of the well lit Old Hundred. The plan of the day was kettle bells, or weight of some kind, KG or LB is choose your own adventure. According to the school maintenance vans, this may or may not have occurred.
warmerama:
22 jumping jacks
10 helicopters
10 zombie kicks
10 imperial walkers
15 American hammers
10 merkins
The Thang:
10 KB squats
10 KB curls
10 KB swings
10 overhead press
10 tea pots each side
20 count rest
X3
1 lap around the lot
The Thang part deaux
10 skull crushers
10 ww3s
10 American hammers 2 count
10 flutter kicks with the weight in the air
20 count rest
X3
1 lap around the lot
11s with over head press and shoulder shrugs
triple check with squats and curls
Cool down 1 minute broga
Numbers, Names, Announcements, YHC took us out.
announcements:
- The Century Classic 2.0: this is great opportunity for a fun and challenging CSAUP. May 2nd and 3rd. Run or ruck between the RVA AOs overnight, caravan style taking turns. See myself or Heist to join up or for more info! If you can do a bootcamp, you can do a leg!
- The Bridge: This is starting up again, great 3rd F opportunity. Groups are forming, Corned Beef in April and Hermie in May. Come out and support an alternative prison ministry.
great work this morning fellas, let’s make it a good day!
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Appropriate Acceleration
2 pax in search of a hill were able to find one this morning. Met at BWES, mosey the long way to Twin Team Ln. Plan was a 45 minute run with a warm up then twin team repeats. We did the full hill 4 times. Great training today. We’ve both been putting in some effort into running specific training. Big Rig is gonna kill it in the Roanoke Marathon! Good discussion on when to shoot your shot.
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TWSS aka Low Hanging Fruit
Two pre gloom zombies got in some miles at the latest edition of the graveyard shift. Work was as follows: 2 mile warm up, 4 miles with Easter mile faster than the last, 2 mile cool down. We managed to hit those marks despite some uncharted road and unexpected uphills. TCLAPS Big Rig going strong in his training for the Roanoke Marathon!
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Welcome to the Dojo, have a burpee
On a beautiful Saturday morning in which the cool temps felt 70 degrees and sunny. YHC and Rubble had a co-Q with some Taekwondo mixed in with the traditional beat down. According to the walkers at Rockwood, the following may have happened.
Mosey to the basketball court for
Boberry F3 Mission Statement and disclaimer standard warmup with SSH, Imperial Walkers, Freddie Mercury’s, Merkins, Don Quixote s, and Zombie kicks.
Mosey to the second bball court for Rubble’s dojo warm up with some stretching , neck rolls, two hand punches, and rubber arms.
Mosey to the alternate parking lot for
Optimus Prime
7 sets of 7 reps then
Run to far island and back after each round. PAX choice for the 7 exercises which were as follows. merkins, flutter kicks, jump squats, werkins, toe taps, burpees, and LBCs.
Mosey to the other side of the lot for
Four corners of tae kwon do lady of the night style
10 snap kicks, 5 each leg
20 triple punches
30 combination 1s aka hop forward, punch punch, hop back
40 rising kick 20 each leg
Then to the concessions stand for a
Jacob’s ladder
Up to 3 and back down the stairs with burpees,
Mosey to the basket ball courts for
11s
Combination 2 (2 walking kicks is one)
Got about halfway through and time was called!
Moleskin:
It was a great time for YHC and Rubble. Thank you to the PAX for trying something a little different today. TCLAP to Princess Peach who took a tumble but came back after receiving treatment and finishing strong! See yall next time!
Announcements:
CSAUP
The Century Classic pt 2, electric boogaloo
Overnight run and ruck through all majority of the AOs. May 2-3. Start forming teams now of 6+! Reach out to YHC or Don Draper for more info or if you want to help or participate
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That’s 9 Happy
Two PAX intent on getting in some tough training met this morning for this weeks Graveyard Shift on location at Mt Midlo. After a loop around the pond we hit the hill. 9 times to the top, with a 30 second walk and a job back down each time. Final tally 4.4 miles, and between 500-600 ft of elevation change. Great work this morning. Big Rig and YHC are feeling good about our races coming up. Feel free to join where the training takes us next week. #graveyardshift on slack SYITG