Author: Roger Roger

Four gloom warriors rose for this solid 3.3 mile run with boot camp. This beatdown challenged the legs of those who came out after ultimate frisbee. It went something like this

The thang:

Mosey .5 miles to the cement pad on the outskirts of the Village where we did a warmarama.

Warmarama

25x SSH

10x DON Q

10 count Dead man Hang

10x Merkin

25x Freddie Mercury

10x leg circles left and right leg

25x LBCs

Mosey to COP #1

Alley sprints 50%-AYG starting at the first alley mosey to next alley repeat with different exercises increasing to an AYG by Whole Foods down to the lake.

Start with 5 merkins sprint 50% 10 squats

Mosey Corner

10 merkins sprint 5 burpees ( no good Morning from our walker)

Mosey corner

10 merkins sprint 20 LBCs

Mosey corner

10 merkins sprint 20 plank jacks

10 merkins sprint 25 mountain climbers

10 merkins sprint 25 plank jacks

10 merkins sprint 30 LBCs 

10 merkins Bernie 25 flutter kicks

Final round 10 merkins Lunge 30 dips in gazebo 

Mosey around the lake to make a quick stop for the walkers that don’t say good morning.

( 5 burpees)

Mosey to the flag.

Flutter kicks 1 minute

LBCs 45 seconds

Time!

Thanks for the Letting me host this morning! Good work pax.

Uphill Challenge

5 warriors woke up in the gloom for a challenging 3.74 mile run with bootcamp. The mumble chatter was evident as the pax eased into a 12 minute 1.3 mile downhill warm up! The rest went something like this:

The Thang:

1.3 mile warm up down to Park Terrace through an off road trail into the Wellesley basketball courts for some Wararama.

Warmarama:

Side straddle hops x 25

Arm circles forward and Reverse x 16

Don Quixote x 10

Plank

Merkins x 10

LBCs x 25

Recover

Mosey to the monster sledding hill that the kids love to slide down in the winter season to where the PAX grumbled and reached new heights as we soared to the top like eagles working up the hill on a round of 7s.

1 squat 6 merkins pick your poison long and gradual uphill or steep incline.

Repeat until 7s are complete 

Follow that up with bear crawls up the incline and a little AYG up the incline to remain on top of the lookout where Pig Skin gave us what I Believe was a fantastic 10 count in German.

Mosey around the lake to a morning glow over the lake where the pax took in some scenery as we did dips and incline merkins on a long run segment partnered up. 

1 partner runs other does dips

Second portion:

1 partner runs and does incline merkins. 

Finished our scenic tour with a nice run to the bank for a quick 4 corners.

1 merkins 

2 squats

3 LBCs 

4 flutter kicks

Mosey back to the flag for 2 minutes of LBCs and Flutters.

Thanks for letting me lead this morning! Great work Pax! 

The thing:

This 3.0 mile beatdown at WTH started with a fast jog around to short pump elementary school

Warmarama:

In cadence:

Side straddle hops 

Dead man hang

Merkins

LBCs 

YHC learned from the past to explain his cadence and all had a few laughs 

We then mosied onto the ball field!

COP 1: 

7 of diamonds on the ball field. Home plate to right corner 7 merkins, center field 7 more and home plate 7 more to hit the Diamond pattern.

Round two: 14 mountain climbers 

Round three: 21 flutter kicks

Round four: 28 LBCs

10 count and we’re off

COP 2:

Mosie to the center of the football field for a Big Bang! 

4 rounds 

PAX stays shoulder to shoulder facing out of the circle. Sprint 15 seconds 15 reps of an excercise

Round 1: plank jacks

Round 2: WW2s

Round 3: Merkins

Round 4: side straddle hops

Mosie the long way back to the flag.

Thanks for the Q gents!

The chatter started the night before about no one wanting to Q WTH. So Roger Roger ended it quickly with an all in “I got it” here’s how things went down. 

The thing:

This all encompassing 3.4 mile beatdown at WTH started with a fast jog around to the splashpad where YHC was hoping for a cool off before we did a modified beast.

splash pad  warmerama:

In cadence:

Side straddle hops x 25

Don Qs

Dead man hang

Plank jacks 

Merkins

LBCs 

YHC took some mumble chatter as YHC slowed and sped counts to mess with PAX or just didn’t know how to call cadence this morning. Take your pick!

We then mosied a half mile at a good clip to the kanawha redskins field for

COP 1: 

Endzone to endzone we covered a series of burpee runs

10 yd line 1 burpee sprint to the opposite end zone then jog back. 

20 yd line 2 burpees sprint down jog back

30 yd line 3 burpees repeat

All the way up to 100 yard line endzone for 10 burpees to finish our cycle!

Phew no mumble chatter here!

10 count and we’re off

COP 2:

Mosie to short pump elementary for 2 sets of 25 reverse swing crunches

Mosie to the flag

Homers Hydrated

The thing:

This all encompassing 3.1 mile beatdown at WTH started with a .8 mile jog around the liesfield lake for some warmerama:

In cadence:

Side straddle hops x 25

Arm circles forward x 15

Reverso x 15

Merkins x 10

LBCs x 31

We then mosied a half mile at a good clip to Golf Galaxy and REI to do a little structured COP utilizing the equipment the sporting goods stores gave us:

COP 1: 

4 corners ascending and descending to include run to the first corner for 20 Merkins and run back to the start. 

Next 20 merkins, 40 2 count flutters back down to the start.

Third round 20 merkins, 40 flutters, 60 squats work back down

Fourth corner 20 merkins, 40 flutters, 60 squats, 80 LBCs and work back down 

COP 2: Mosey back towards Trader Joe’s to fuel up for 2 anaerobic Sprints on the alleys followed by 5 burpees. 

Quick lap back to find a lost item Homer left behind. 

Mosey to the flag for a cool down around the bus loop, light stretching, and 1 minute of Freddie Mercuries!

Good job Pax! Thanks for letting me host today at WTH.

WTH 4.1

We did 4.1 miles today with 5 pax present for a little warm but rainy morning! 

Mosey past the dry cleaners to hang a right into the large apartment complex where we did a little warm-a-Rama. 

Arm circles x 15 

Reverse x 15

Imperial squat walkers x 15

Merkins x 35

Mosey to a long straight away in the complex for COP #1

We did 11s merkins and jump squats

COP #2 

Next to Dunkin’ Donuts for merkins on your own.

Mosey back to the flag for the last push!

All in all we hit the parking lot at 6:15 where we did not complete our 200 merkins but assigned the last 64 for homework! 

All in all a strong presence and tough one with longer run lengths to push distance on this 4 mile plus bootcamp! 

The thing:

This all encompassing 3.4 mile beatdown at WTH started with a half mile jog to the concrete pad at the village for some COP it went something like this:

In cadence:

Side straddle hops x 25

Arm circles forward x 15

Reverso x 15

Merkins x 10

Leg circles X10 Lft leg x10 right leg

Mountain climbers x10

Plank jacks X 10

We then mosied a half mile at a good clip to the parking deck where we completed 2 sets of 7s working our way up to the top of the structure. 7s were perfect here as you reach the top of the structure at exactly 7. 

First set of 7s up 

1 jump squat 6 merkins 

Ascending the parking deck 

Run down to the bottom

Second set of 7s 

6 burpees and 1 copperhead squat ascending the structure to the top for a massive hill workout.

Run down to the bottom for a 10 count. 

We then mosied to a Bernie straight and threw in 20 merkins. 2 karaoke straights to followed by one last bernie straightaway. 

The pax then completed a .75 mile run around the west broad village lake and back into the parking lot where we finished the beatdown with 10 merkins to get our 100 plus for the day. Gipsy surpassed us on merkins though! 

50 Freddie mercuries, 50 LBCs,  50 flutter kicks.

Good job Pax! QIC almost didn’t make it due to a redeye when Gipsy put QIC on the spot last night QIC couldn’t say no.

Yesterday we did the 3.25 today 4 warriors fell out of the fartsack with much enthusiasm to get started this beautiful morning! 1 special guest appearance from our SOJ brother DTH graced us for this beatdown. It went something like this:

Half mile mosey to Wachovia for Warmarama:

25 side straddle hops

10 Don Quixote’s

Plank for time

Side plank left arm high

Side plank right arm high

Mountain climbers 20 

Merkins 10

Recover:

COP #1

Short jog to the parking lot at SPP for a building 4 corners:

Sprint to 1st Corner 10 merkins back to the start

Sprint 10 merkins and 2nd corner 20 WW2s back to the start

Sprint 10 merkins, 20 WW2s, 3rd corner 30 2 count flutter kicks back to the start

Sprint 10 merkins, 20 WW2s, 30 2 count flutters, 4th corner 40 ball dippers back to the start

Mosey around the baseball field and onto the wet slightly muddy 70 degree and sunny football field for a round of 10s.

COP #2 10s

Start at the 10 yard line complete 1 merkin and 9 burpees sprint to other side endzone. 

20 yard line 8 merkins 2 burpees

30 yd line 7 and 3

40 6 and 4

50 5 and 5

60 6 and 4

70 7 and 3

80 8 and 2

90 9 and 1

Phew! Mosey around the elementary school for a little new car shopping for a Nissan Xterra which we couldn’t find but found the economic Versa for our commuters

On to COP #3 

The Pad- for a little 

Copperhead squats x 15

20 ball dippers

30 LBCs

Suzanne summers right side and left

Mosey to the alley behind Trader Joe’s for a down hill Bernie sanders then back to the flag.

All in all we hit the parking lot at 6:15 and the cars at 6:16 QIC takes the blame for the 1 minute tardiness! Great job to the pax for putting up a solid post and special thanks for the surprise visit from DTH! Thanks for the Q SYITG!