2 mile loop x 2.something
mile wu with all pax, 3 miles of tempo followed by a mile CD to bring the group all back together. stretching and done.
Joined up with SOT for circle stuff….
Author: Rosetta
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is this a disco or kettlebell workout
Hot potato for the win. According to the maintenence lurkers in the corner of the parking lot, here’s how it went down
Nancy kicked things off with his tried and true warm up. Lots of stuff
The Thang, triple check, swings, upright rows and a runner.
Round two. Indigenous peoples walk hallelujah style. There were some unclear instructions given by YHC but course corrected halfway through. Another triple check with step ups, curls and pull ups.
Round three, kettle bell squat thrusts with a jog and high knee burpies.
Quick ring of fire, announcements, prayers and numberama. ? for wildcat.
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round the track
warm up jog, active stretching.
the thang: 3x 1 mile at 90% effort or uncomfortable. Recovery jog between efforts to let HR return to normal.
Solid effort by all.
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Wait A Minute, Doc. Are You Telling Me You Built A Time Machine…
According to the startled joggers on the track, here’s how it went down…
2.2 mile loop doubled. After the second loop we went down for a hotlap on the track which Doozy led us on a blazing sub 6min pace. We jogged back to the flag just as we hit 5 miles. Lots of great chatter today. At some point YHC found out that Boberry had switched jobs 2/3 months ago. While most would assume the only possible explanation for YHC not knowing this information is if I have really been in the fart sack for that long. However, the much more plausible explanation is that YHC has time travelled and somehow missed the last few months..
At any rate, most of the run was 6 wanna be runners chasing Doozy for 45min.
Well done all and its great to be back in the gloom.
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Track is closed
According to the bus drivers sitting in the gloom laughing at 4 skinny, old men trying to break into the high school track for some hot laps…
Warmup: 1.5 mile jog to midlo high. a-skip, b-skip, high knees, butt kickers
The Thang: 5 x 600ish meters @ just under threshold pace w/30 sec recovery
Outro: 1.5 sluggish miles back to the flag. Yikes, that hurt a little. numberama, prayers, out.
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What Are All These Lines On The Track
Track day menu.
Amuse bouche: 0.5mile warm up
Starters: active stretching (A skip, B skip, high knees, Carioca).
Mains: Ladder 4x200m, 2x400m, 2x800m, and 2x400m. Pacing (~mile+1min). 200m active recovery between reps/sets.
Postres: 5min cool down.
Back to the flag to join with the bootcampers. DTH and Boberry took us out.
Merci a tout le monde qui sont venus
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Venimos, conquiremos, salimos
4 runners, 3 walkers. Yada Yada Yada. One and a half hours later…… Our group has been officially called out by the row house lady who has been harassing us for weeks while we drink coffee and pretend to be athletes. We have been invited to a free row lesson at 7am on a Sunday when we can gather 10 guys.
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Metric OTB
4 Young men met up for some jogging. The theme of the run aside from the “mom” and “tobit” jokes was how the metric system should be implemented into American culture. Temperature was noted to be nice at 12C. We logged about 11.6 Km. Everyone in the group was in agreement that 12km sounds better than 7 miles. The group then practiced converting F to C by simply subtracting 32 and multiplying by 5/9. Next weeks run we will be working on velocity (km/h) and height (m). Also discussed was a strategy for confronting the uneducated when using our newly acquired knowledge and superiority.
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Bootcampers with a running problem
a solid showing of 9 bootcampers and 6 runners made there way to a misty SOT. Runners took off at 8:45 pace (ahh hem OC) for Midlo middle. It was a nice surprise to find the track unlocked and ready. 5x800m with ~1min recovery between sets. Mosey quickly back to the flag and we were 4 minutes late only to find an empty parking lot. ~5.5 total miles. way to crush it guys.
YHC took us out in prayer
I think Don signed up for next weeks Q. something about a magic mile. I think I also heard something about some merlot being left on the track. My high school coach always said, “if you don’t throw up, your not trying hard enough.
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Who’s Line is it Anyway?
On a cold and rainy day 3 men arose from the fartsack to conquer the misery. We learned many facts and valuable lessons along the way, but more on that later.
Warmarama: SSH, DQ, cherry pickers, various stretches, Russian soldiers. YHC’s counting ability was questioned on several occasions but i’m not sure it mattered with all the mumblechatter.
Thang: 4 sets of; 50 SSH, 40 copperhead squats, 30 merkins, 20sec of plank, 10 burpies (sometimes arm circles, other times left out of the rotation), 15 jerkins followed by a run up Satan’s Hill.
Thang2: rock pile for 10curls, 10 skull crushers and traverse the parking lot with Hallelujah style with some overhead presses worked in for fun. Repeato. continue with coupon for calf raises and some ab work.
Important take away’s: 1. Wilson may have a side gig as a chiropractor. 3. Rosco believes our M’s need to be informed of all suspect activity we may have engaged in as young bachelors in college. 3. YHC cover has been blown as my water treatment knowledge has been questioned and ties with foreign intelligence departments exposed.
Prayers for said questionable college behavior