With two weeks to go until the Roanoke Half, YHC, Boberry, and Draper hit the mean streets of River Downs for some hill climbing action. Now it’s time to taper.
Author: Tobit
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Prairie Dogs and Scissoring
Seven HIMs hit up Rockwood Park for this week’s edition of Rock n Roll. Here’s what went down…
COP:
SSHs, DQs, Cherry Pickers, Ukrainian Soldiers, Dead man hang, Tricep presses, LBCs
Mosey to parking lot
Hindenburg BLIMPS:
This one surprisingly took a while. Six rounds of exercises. At each corner of the parking lot perform exercise.
10 Burpees, 15 Lunges (each leg), 20 Imperial Walkers, 25 Merkins, 30 Plank jacks, 35 Squats
Long mosey to trail.
Partner up. From starting position on the trail, partner 1 runs to trail opening and back while partner 2 bear crawls. Switch up. After that, change it up to crab walk forward, polar bear crawl, and crap walk backward. PAX crushed this one quickly so we did it twice.
Mosey to another parking lot for one round of Bearpees. Cross parking lot by performing 4 bear crawl paces followed by a burpee.
Back to the basketball court for 3 MOM: Freddie Mercury’s, Rosalitas, Flutter Kicks
BTTF, numbers, names, announcements, Hardywood took us out.
Announcements:
HDHH this Wednesday. See Slack for more details.
April 15 Tax run at Mary Mumford: 6,8,9 mile options. See Bone Thugs for more.
NMS: Today’s beatdown was bookended by prairie dogs and scissoring. OC made it out to Morning Wood this morning but had to leave and come back due to a prairie dog and a locked bathroom. And Hardywood got a lot of laughs with his ”Now I know why they call is scissoring” comment during the Rosalitas. Mumblechatter was high this morning and the laughter was strong. Lots of great movie quotes along the way. It was all a great reminder to YHC just what makes this such an awesome group to be a part of. 2nd F continued at Starbucks.
Make it a good one fellas! Peace!
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The Evilness of Boberry
Thanks to a crummy cold gifted by the M and 2.0, YHC has been out of commission for close to a week. It was great to get out this morning and get in some miles.
Flatty showed up ready to ruck, but with no other ruckers in sight, he opted to pound some pavement with YHC and Bo.
Boberry planned a 10Kish route. On the outside, Bo appears to be just an all around nice guy. You’d count yourself lucky to be his friend. But, there is a darkness lurking on the inside. YHC couldn’t help but notice that Bo’s route had us on a clear descent for over 3 miles. At the bottom of Otterdale, I swear I heard maniacal laughter as we began the three mile ascent back to the start. ….Well done Bo! The route was just what YHC needed.
Boberry had to jet for early church service. YHC enjoyed coffeeteria with Flatty.
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Frozen OTB
2 walked, 2 ran
Runners got in 9+.
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Walk, Ruck, or Run
Walkers walk, ruckers rucked, and runners ran. Great time was had by all!
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Digging Deeper
Despite the roads being completely clear this morning, YHC wondered if the sheer fact that it snowed last night might keep some away. As expected, Doozy was already there when YHC arrived at 6:50. Florence rolled up soon after and DTH came in hot with 30 seconds to spare. Here’s what went down:
Mosey from parking lot 1 to parking lot 2 for COP:
SSHs, DQs, Cherry Pickers, Russian Soldiers, Merkins, LBCs, Flutterkicks
11s
Mosey down the safe snow and ice covered stairs to the bottom of a snow covered hill. Doozy says: ”You’re not using that hill are you?” Between the stairs, bleachers, and hill, the hill seemed like the safest option. Starting with 1 merkin at the bottom of the hill, run/sprint to the top for 10 WWIIs, and keep that up until 10 merkins at the bottom and 1 WWII at the top.
Jackass Burpee Webb
Find a wall and perform the following….1 burpee, 2 donkey kicks, 2 burpees, 4 donkey kicks, 3 burpees, 6 donkey kicks….and keep going until 10 burpees, 20 donkey kicks.
Abs Beast
Using a large parking lot, perform all 6 rounds of a beast using abs exercises.
Round 1: 4-count American Hammers, Round 2: Rosalita leg lifts, Round 3: 2-count FMs, Round 4: Crunch Frogs, Round 5: Reverse crunches, Round 6: WWIIs
Killer Bees
Bear crawl the long length of parking lot. Turn around and broad jump back with 3 burpees after every 5 broad jumps.
Mosey to basketball court for 5 MOM: Flutters, Hello Dollies, Merkin ring of fire, hold plank
BTTF
Numbers, names, announcements, prayer request, YHC took us out.
Announcements: HDHH at Triple Crossing Midlothian this Wednesday (Feb 2) at 6pm. Word on the street is Nancy Lopez is turning 50.
Prayers for Florence’s 1 yr old niece who is dealing with some possible digestive issues.
NMS: The wind chill was rough this morning but YHC did his best to keep the PAX moving. It was during the Jackass Burpee Webb that DTH reminded us of Luke 6:48: ”They are like a man building a house, who dug down deep and laid the foundation on rock. When a flood came, the torrent struck that house but could not shake it, because it was well built.” From a commentary I was reading, it is in this verse that Christ reminds us of the importance of doing as well as hearing. A rock foundation represents true understanding and only in obedience to a personal relationship with Christ can we find stability.
Cofeeteria followed at Dunkin’.
All 3 F’s were present and accounted for this morning. Couldn’t have asked for a better way to start the day.
Enjoy your day fellas! Don’t take anything for granted. Peace!
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Frozen Twin Team Trio
After hitting a few icy spots on the road to BWES, YHC arrived at Twin Team to find Doozy and Boberry waiting. Here’s what went down.
Mosey to Twin Team hill, climb the hill for COP:
SSHs, Russian Soldiers, Cherry Pickers, DQs
Hill Repeats:
YHC originally had some blinking running lights to mark two spots on Twin Team. Unfortunately, they froze to death and we ended up using a couple driveways/mailboxes as markers.
Round 1 – Run to first marker, perform 20 merkins and run back to top of Twin Team. Turn around and run back to first marker, 20 more merkins. Keep descending this time to the second marker and do 10 burpees. Run all the way back up Twin Team and wait for the six.
Round 2 – Repeato but this time with 20 WWIIs and 40 two-count American Hammers
Round 3 – Repeato with 30 jump squats and 60 LBCs
Believe it or not, each round took about 10 minutes and so the PAX moseyed back down Twin Team and to BWES for 4 minutes of Mary: flutter kicks, Rosalitas, crunchy frogs, and 5 burpees OYO.
Numbers, Names, Announcements, Prayer Requests, YHC took us out.
NMS:
Lots of hill climbs this morning and it seems that scaling Twin Team never really gets any easier. We logged almost 4 miles this morning and YHC appreciates Bo and Doozy indulging him on an obviously running heavy boot camp.
Prayers for pax and their families dealing with COVID right now.
Enjoy your Friday fellas…peace!
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Was I Really the Q?
Already 80 and 1000% humidity when YHC arrived at TCMS. Dracula rolled in a minute later and the New Market crew right at go time. Here’s what went down…
Mosey around school for COP: SSHs, Russian Soldiers, DQs, Cherry Pickers, LBCs, Merkins
Head to the tennis court for 7 of Diamonds:
Round 1: At each corner – 7 burpees
Round 2: 14 merkins
Round 3: 21 2-count American Hammers
Round 4: 28 squats
Supposed to come back down, but YHC was bored with that so we moseyed to the field for another favorite.
Bearpees:
Round 1: Cross field with 4-count bear crawl and 1 burpee
Round 2: 8-count bear crawl and 2 burpees
Round 3: 12-count bear and 3 burpees
Round 4: 16-count bear and 4 burpees
Head to another field: Crab walk to 25, bear crawl to 50, duck walk to 75, polar break crawl to the end zone.
BTTF for 5 MOM: FMs, Crunchy Frogs, 1-leg lifts, etc.
Numbers, Names, YHC took us out.
Announcements: Convergence at Dogpile on Saturday at 7.
NMS: At some point during the popular bearpees, Wilson asked “If 3/4 of the PAX isn’t doing what you called, are you really the Q?” It’s true, there were a lot of modifications by the PAX during this morning’s beatdown. But I always say “you do you”…and with F3, it’s “you versus you”. No matter what you did, you guys rocked it this morning. POG (aka QB1) has a bear crawl stride like no other and made the bearpees look like a walk in the park.
Enjoy your day fellas! Always a good time at Timberwolf…although maybe a frisbee or kickball will make an appearance next time YHC Q’s there.
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Sharks, Minnows, Donkeys, Crabs, Bears, Ducks, and a Beast
Low humidity and lots of dew awaited eight HIMs at No Toll this morning. Here’s what went down…
COP:
Mosey around, hit up a trail, and wind around back to the basketball court.
SSHs, DQs, Russian Soldiers, Cherry Pickers
Donkey Suicides – suicide with 10 donkey kicks at the baseline and 5 merkins at 25, 50, 75, 100
LBCs, Flutters, FMs
Sharks and Minnows:
Starting at the baseline, PAX (minnows) attempts to cross the basketball court via the called maneuver without getting tagged by sharks. If tagged, you’re out and perform 5 burpees. Keep repeating until all minnows are sharks.
Round 1: Crab walk
Round 2: Bear crawl
Round 3: Duck walk
Mosey to back field.
Beast:
WWIIs, Burpees, Jump Squats, Carolina Drydocks, Squats, Merkins
BTTF.
American Hammers until Doozy returns from recruiting.
Numbers, Names, Announcements, YHC took us out.
Announcements:
-Ultimate frisbee at No Toll next week. Check DTHs preblast for other days/locations this summer.
-Puppypile on June 12 following Dogpile.
NMS: Great morning to be out at No Toll. The slightly chiller temp was definitely welcomed. Numbers were a little lighter than usual (but not unexpected given the holiday weekend recoveries). Sharks and minnows seemed to be a crowd pleaser. Fresh Prince proved to be a champion crab walker and Snuff can bear crawl in any direction with ease.
You guys rock! Thanks for letting me lead. Peace!
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Eight minus 3 runners = Five is the perfect number
We are the 3 runners that skipped the Offshore Q for some track work at Twin Team this morning.
Warm-up run to the swamp.
6 x 800s at prescribed pace.
BTTF.
Great track work courtesy of Don Draper this morning!