Author: BoBerry

  • How does a swamp have hills?

    5 PAX from SOJ assembled this morning to get in some miles and prepare for the Homegrown Half (&10k, &5k). Shovel flag was planted. Route was explained (more or less). 530a hit and we were off. Route as follows: https://footpathapp.com/routes/856D41FE-705D-4C75-8741-5E605F8F6594

    temps may have been 70 and sunny, but that humidity was terrible. We missed the numbers, names, and announcements. We did make it in time for COT.

    great to get out an run with you fine gents today. TCLAPS to House Party for running the farthest he’s ever ran today!

  • Conquering Mt Midlo

    4 SOJ gentlemen met for some miles this morning. Homegrown Half is fast approaching so time for some hill work. Warm up with a mosey down 60 to coalfield to woolridge. Meet at the bottom of Mt Midlo for the thang.

    75 seconds up the hill at 90% effort to find your turn around point. Run back down at regular pace. Then 5 more times to your turn around point. No break at the bottom. Keep the heart rate up.

    mosey around the pond and back around Woolridge to 60 and BTTF.

    We ran late so missed COT.

    NMM

    YHC was late this morning. Thankfully PAX had not left yet. Strong work today by all!

  • The Soggy Mile

    Two PAX took the long journey to the land of Iron Bridge for this weeks iteration of Premature Acceleration. The workout of choice was IPC 2023 Wk 2 AKA The BDE Mile. 45 (or 43:30…) min AMRAP:

    • 1 lap around track
    • 5 BDE Burpees (burpee with two Bonnie Blair’s and a squat)
    • 1 lap around track
    • 5 hand release spider man merkins (3 merkins = 1 rep)
    • rinse and repeat (emphasis on the rinse)

    TCLAPS to Big Rig for pushing YHC to keep pushing the boundaries of what is possible. Also for giving up caffeine for Dry July! That workout was terrible but fun. There’s nothing like a beat down in the pouring down rain.

  • Now that’s a hill

    1 intrepid travelers from various parts of RVA and 1 DR PAX from Houston met at 5:30 for this weeks River Run. YHC wanted to stay true to the name of the AO and to hit Twin Team so the route was a down and up that hit both. Miles ranged from 4-5 miles with modifications. Can neither the confirm nor deny the accuracy of public footpaths and parks used in the making of this route. Great to see everyone this morning. Nice run in the swampy conditions. HR derby at NoToll tomorrow. Meet at Robious baseball field.

  • Putting the 🪨 in Yacht Rock


    Mosey long way around the parking lot before warmerama

    Invisible Jump Rope

    Hairy Rockettes 

    Imperial walkers

    Copperhead squats

    Freddie mercury

    Flutter kicks

    Scorpion kicks 

    Merkin on my down

    Down to the dock. Partner for a Dora 

    100 merkins

    200 squats

    300 LBCs

    Partner runs loop

    TRIPLE CHECK

    From park bench

    Dips and decline merkins 

    Run to other benches 

    Grab a rock for various weighted exercises!

    Circle up

    Spell YACHT, pretzel twists

    names, numbers, announcements, YHC took us out

    beautiful morning to be by the water and listen to some truly smoooth music. TCLAPS to EF Hutton, Rodeo Clown, and OC for dressing appropriately for the occasion.

  • 43 minutes of ironPAX

    Last week we did ironPAX. It was so terrible we decided to do another one. With Hardywood kicking ass and taking names, here is how it went down:

    Here’s the WOD for Premature Acceleration. No running to be found! Let’s go!

    Week 3 – Meter’s 43
    5 Pull-ups
    10 Dips
    15 Burpee Coupon Jump Overs
    20 Coupon Curls
    25 Coupon Squat Thrusters
    30 Gas Pumps (reverse crunches)

    Rinse and repeat for 43 minutes

    Brutal. Thanks for the push fellas. Great work! Rumor has it the wheel of misfortune will be coming back soon 🤫

  • seeing is believing

    2 runners met early on Sunday to get a few extra miles in on Father’s Day. 3 walkers met at 6am. Good fellowship at coffeeteria. Runners got 12 miles doing the Otterdale/Rosemont loop backwards and forwards. YHC was telling Big Rig about the hills down in Midlo, so had to show him a couple good ones! Great way to day start the day!

  • A 5am Meatloaf Massacre

    Big Rig: I just did a run, let’s do a workout on Saturday

    Boberry: Ok sure , as long it’s not the Cindy 500

    ….. somehow this turned into a doing another ironPAX workout 🙃 … we tried to get other people to post but no one answered the call this time… more likely they were all smarter than us 😂

    here’s the Thang

    Week 2 – Meatloaf’s Massacre
     4 Rounds

    10 Manmakers
    20 Overhead Presses
    30 KB Swings
    40 Goblet Squats
    50 Incline Block Merkins
    1600 meter run*
    *rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 will be 800m, and Round 4 will be 400m

    running low on time so we had to cut the 800m to 400m. Other than that it was completed as stated.

    This one shall be known as the Cindy 250. Tough but nothing touches the Cindy 500… ironPAX is coming soon. Let’s go!!!!

  • City Run

    Beautiful morning for a run yesterday. This is more or less the route the 8 PAX executed.

    Out on Grove headed East, back on Floyd til it ends left on grove 

    4s at n meadow 

    5s at N Harvie st

    6s take grove until it ends, take a right, follow park avenue until you get to more park, loop it until you take a left on Floyd 

    most pax were close to 5. Great work by all. Faceplant held himself back since there were no other sixes. Great run fellas! Always a good time to run in the city with some great company!

  • We don’t have time for 10k reps

    13 mighty Timberwolves started the day right at 5:30 am in the Deep South. Quick check for more balls, none to be found…. Time hit, basketballs in hand we were off!

    Mosey to the courts. Lined up left of the dial. Circle up for some warmerama. Then two rounds of knock out. Half time work out was the Wilt Chamberlain. 100 LBCs, run length of court and back, 100 squats, run, 100 flutters (2 count…. thank you Big Herm), run, 100 single count lunges, one last run. Then some more ball, moving to the three point line, then a free throw competition. Back to the flag, filled the last 30 seconds with 2 burpees.

    numbers, names, announcements , YHC took us out.

    announcements:

    • Looking for a DJ to donate their services for a F3 daddy daughter dance happening Saturday November 2nd 7-9. Contact Rudy or Meatball if you can assist.
    • convergence July 4th at Forest Hill Park

    NMM

    great time shooting some hoops this morning fellas! Make it a great day.