~20 runners partook in the latest iteration of The Fist. Options ranged from 4 to 6 ascents depending upon mileage.
Today’s run served as a prep for the BRR. For those not signed up, consider it an early training run for next year’s BRR.
Well done everyone.
Saab abides
Saab’s 2.0 Amber Alert is coordinating a happy hour this Thursday (8/22) from 5-9 at Canon&Draw brewery in the fan. A portion of proceeds will go toward the leukemia and lymphoma society.
Pax are free to call out ‘Amber Alert’ as they please – so long as they don’t incite a police emergency.
Https://www.canonanddraw.beer
The Devil’s Pitchfork made a long overdue appearance for 20 stalwarts…
Route: Take UR exit to shopping center then veer right at Westham Station
4 Milers: Take Highland up to River then return
5 Milers: Take Highland, Old Bridge Lane, then Panorama…return
6 Milers: Highland, Old Bridge, Ridge Road…return
x Milers: (Some took a mix of the above…)
Saab abides
24 gents descended upon dogpile to experience a geriatric-led workout consisting of light calisthenics and tai-chi style stretching…this is what transpired, more or less:
COT: Don Quixote’s (abe Vigoda style of course), helicopters, arm circles (wide-only please), scorpion kicks.
Half Pipe: Donkey Kicks on one side, run to the other side and perform jump squats. Start at increments of 5 up to 20 each.
Going down for a little love: Assemble partway down Love-Hill. Partner runs to the bottom then back while rotating through the following exercises: Bear Crawl, Crawl Bear, Crab Walk, Polar Bears. Finish at bottom.
Single Triple Check: One partner runs pipe loop while other two perform flutter kicks and WWII’s respectively. Cease after one rotation due to time constraints.
Catch Me if You Can: Partner runs backwards, other partner does 3 burpees, catches partner, then rotate.
Lindsay (sort of): 10/30, C-Head Squats and LBC’s. Run up hill (backwards initially, then forwards).
Merkin Ring of Fire, then Burpee Shuffle
NMS
Due to varying injuries and other lame-ass excuses, it had been some time since YHC has Q’d a bootcamp – particularly a Dogpile. Nevertheless, it was cathartic and served as a terrific start to the day. We also had the benefit of receiving friends from other regions (Dr Evil) and our very own semi-regular Guinness. We also had 2.5 FNG’s: Foley, WhiteClaw, and VoiceMail…(VoiceMail get’s only 1/2 since his first Q was a Puppy Pile….YHC speculated he was brought there by some older gentleman). Some other brief observations and considerations from today’s workout…
Announcements:
If you have any plans in attending the retreat in September please respond to Vinny’s back blast.
Saab abides
17 arrived for YHC’s favorite run that forces repeated climbs out of the U of R lake basin via designated roads (aka fingers). Some stuck with a few fingers, some went for the whole fist, and some took a finger that was in the entirely wrong place. Either way, it was a tough run and everyone performed their best.
Saab Abides
But they still won’t get as much tail as TYA after a neighborhood hill run…
6 stallions descended upon the hills-of-Hillcrest to push through the heat and tackle some elevation. Varying distances were had and some even ran with a weight vest (name rhymes with curly…).
Thanks to TYA for his hospitality in offering cold drinks afterward, and showing the PAX how to properly attract some passing milf’s and show why Bostonians are still known as the first REAL tea-baggers.
Saab abides
A lucky 13 presented themselves at UR Commons to take-in the mild elevation surrounding the campus.
Route: Starting at the commons, run up toward campus entrance and take the following roads “UP” toward Three Chopt: Boatwright, Bostwick (dead end), Old Mill, Campus Drive, (then down Towana), Roselawn. 4 Milers return on Ridgeway. 5/6’s take Ridgeway to Fairlawn and go up Tapoan. 6’s then go up Iris.
Moleskin: With the BRR coming this fall, YHC wanted to introduce a little hill work. While there may be some tweaking to come, I hope it proved to be somewhat of a challenge for all. (YHC was quite please about the complaints he received afterward…)
Saab abides
Eighteen intrepid runners and peddlers descended upon Mary to traverse the inner and outer reaches of downtown RVA.
As an ode to Lockjaw, YHC asked each group of runners (4, 5, 6’s) to choose their preferred LJ route. After some very brief deliberation among the groups, runners were off.
Choices of Reverse-Carillon and Monument Avenue to Stuart Circle seemed to be the predominant choice. In a slight breach of protocol, some chose to go old school and traverse Grove Avenue…in the interest of better scenery.
Announcements:
Saab Abides
A Lucky 11 descended upon Mary to see what Saab would offer after a long hiatus from the Q sheet. This is what transpired more or less…
COP: Helicopters, DQ’s, Scorpion Kicks, Merking…all Abe Vigoda Style
Catch me if you can: Partner runs backwards across field, other partner drops and does 3 merkins, catch and swap.
Court Crawls: Bear crawl, crawl bear, crab walks, polar bears. Throw in 10 burpees and a series of Abs and Merkins along the way…
J-Squat Suicides: Intent was to get up to 21 but called an audible at about 12 to move to another exercise
11’s: WWII’s and Derkins off the perimeter trees…running across field in between
Donkey Kicks (10), bear crawl, merkins (10) then run out and back(wards). Repeato.
Finish with some Mary
NMS:
Been quite some time since YHC Q’d since experiencing an injury. Felt good to be back. We welcomed an FNG – Toto…Named after the lousy 70s band, the dog, or the toilet…take your pick.
Announcements: Breaking Bread is in need. Early launch Friday run. Vinny also mentioned something but I wasn’t paying attention at the time.
Saab abides
23 canvassed the City of Richmond on foot and wheel for a classic Lockjaw Haiku route:
Run to U of R
Traverse only two fingers
No Jelly Needed