5 strong posted for the Wed night hill run and here is how it went down.
Kubota got himself an early start and crushed 3 long loops
TYA and Swirly – 2 long and a short loop
Shakedown and Bleeder – 1 long 1 short loop.
Well done guys – Best wishes to Rosie and Shakedown as they attack their run this weekend – go gettem guys you can do it!
If your doing BRR or any other race coming up – the Wed night run is great training so come on out and join us.
See y’all in the gloom
14 strong posted for WDOG today and here is how it went down.
Mossy – COP : SSH’s, Windmills, IW’s, Flutter Kicks, LBC’s.
Pipe Loop : Partner up – run the loop – 3 exercises – 100 LT. Dan’s – 200 merkins – 200 Captain Thor’s
Rusty Cage : 3 sets of 5 chin ups – 3 sets of 5 burp up’s
Amp Theatre: 2 incline hand release merkinis at each step .
Mary : 6 inches
Mossy back to the flag.
The first day of summer – longest day of the year – felt like a great time to do the pipe loop.. The loop had sort of a jungle feel to it with the humidity out in full force this morning. The pax attacked that loop – well done guys… YHC had to modify in order to get a few of the other exercises in. The always fan favorite rusty cage and a new one – incline hand release merkins up the theatre steps.. As we approached the steps we were greeted by Last time and Forceps (Raleigh) . They missed us at launch so they ran around looking for us – Dogpile is a big place as y’all know so they were unable to find us till the end..
Yep everyone was drenched and smoked by the end of the workout – super job guys way to push !
Honeydo took us out – well said buddy!
Puppy pile this Saturday ! Wed night hill run tonight 5:30PM
See y’all in the gloom..
8 strong posted this humid morning @ Forest Hill park for a Hot Potato Q.
Bleeder : SSH’s , Windmills, LBC’s
Run around the lake – 10 merkins – run up the hill to second light and back down.
Singer : run around the lake – @ each light pole 10 merkins.
Swirly : Run up the steps – 20 dips on the benches – run up the steps – 15 hand release merkins – run to the tennis court – polar bears to the fence – 10 donkey kicks – lunge back – planks. Polar bear to the fence 10 donkey kicks – lunge back 20 WW II situps. 20 WW II sit ups – polar bear to fence – 10 donkey kicks – run back – 10 burpees .
Hardywood: 4 corners : 10 merkins – 10 merkins 20 squats – 10 merkins – 20 squats – 30 LBc’s – 10 merkins – 20 squats – 30 lbc’s – 40 2 count flutter kicks.
Mary : 20 WWII situps – 20 flutter kicks 10 merkins
Always a beatdown when there is a Hot potato Q – way to work guys. Wow it was humid – the sweat was rolling even before we got moving. Great to see Opus out at Batteau. Peta was back out – good to see you out there again man. Awesome to have Bleeder back in action @ a bootcamp – way to push brother..
Hardywood and Sippy crushed the lake. Singer and Pele – crushed the court – Bleeder smoked the 4 corners. Opus and Peta slammed through that brutal mary. Great to have Sippy join me on the run back to the house after the workout!
Great job guys – excellent way to start the week !
See y’all in the gloom..
3 studs posted for the Wed night Hill run and here is how it went down!
Lockjaw – rocked some short loops
TYA & Swirly – started early and did two long loops and 1 short.
A beautiful night for a run – those running BRR – the training starts now and roller coaster is a great way to get some hill work in – come on out !
See y’all in the gloom.
Two strong posted for the Wed Hill Run and here is how it went down.
Two extra long humid loops – steady is the drip that wears the rock away boom !
Excellent run TYA – way to keep getting those miles in baby !
Come on out guys and run some hills /trails on a Wed night….
Swirly out.
Two studs posted for the Wed evening hill run and here is how we rolled..
Wheelbarrow – 1 long loop – 1 short loop
Swirly – 2 long loops
Boom!
Great to have Wheelbarrow out on a Wed evening run – well done dude.
Come on out fella’s and get your miles in !
Four studs attacked a Monday morning and here is how it went down.
Hot Potato : Hardywood – COP : SSH’s Helicopters. Windmills, IW’s. Flutter Kicks., Freddy Mercury’s . Hand release merkins .
Tree to tree – 5 merkins run to bottom of hill 5 squats run to top of hill 5 WW 11’s – repeat 4 times.
Swirly : 10 dips 10 decline merkiins bear crawl to pull up bars 5 pullups bear crawl back repeat 3 times.
Bootleg : 11’s : Burpees and LBC’s
Sippy : Zig Zag : Partner runs across field to tree and back to partner that is bear crawling then switch work your way down the field.
Trail sprint – plank – mossy to the flag.
Tried to remember everything we did as best I could fellas. Always enjoy a hot potato Q .
Way to work guys strong beatdown ! Great way to begin the week.
Announcements : Shakedown shaving his head to raise funds for childhood cancer . Wilson’s golf event is May 18th. Puppy pile returning soon…. Let’s get out and support these causes fella’s !
See y’all in the gloom..
TYA and Swirly decided on the buffet for Wed night Hill run and they did – 1 extra long route – 1 regular long route – and 1 short stack = 5 miles and plenty of hills… Enjoyed it !
Come on out and join us fella’s it’s great BRR training !
See y’all in the gloom..
10 strong posted in the spring rain this morning and here is how it went down.
COP: SSH’s, Helicopters, Windmills, IW’s, Merkins, LBC’s Flutter Kicks, Squats,
Pole Smoker Indian run : – 4 pole smokers run to the end of the lone pax holds 6 inches.
Why don’t you just meet me in the middle : bear crawl to middle of the circle – 5 hand release merkins crawl bear back – polar bear to middle of circle 5 WW11’s crawl bear back – army crawl middle of circle – 5 clerkins – crawl bear back.
Rusty Cage : partner up – 3 sets of 7 jerkins – 3 sets of 7 partner dips – 3 sets of 7 burp up’s
Amp Theatre : 1 derkin 1 incline merkin each step to the top.
Indian Run back to flag
Ring of Fire – 10 merkins – pax hold plank.
Mary : cross leg lifts – APD’s, LBC’s – 6 inches.
The Story : YHC rolled up in the rainy gloom planted the flag and decided against the original pipe loop plan – audible to plan B. The pax slowly rolled in right on time and we dived right in to embrace the wet – it actually was not that bad out there. The pole smokers had us grunting as the cars passed us by. The pax was very friendly to the other group out there this morning – (were they working out)? Anyway that group thought of coming into the theatre when we were down at the bottom about to begin an exercise and they apologized and turned around – nope YHC did not say anything other than – this is our theatre ! Actually Hardywood and TYA might have scared them off early as they tried to EH one of the folks running around out there. Rusty cage was a hit and a big finish with a long ass 6 inches made for a great start to the day. As we circled up TYA says – hey see I found my purple shorts ? Man where have these things been – if you haven’t seen these yet you will be going on Amazon to purchase some as soon as you do – although not everyone can pull the purple shorts off – way to rockem TYA! Excellent job guys – thanks for letting me lead – way to push..
Announcements : TOOLBANK – see Viral ! Wed night hill run – come on out.. Thoughts and prayers for Hardywood’s brother – Kubota took us out !
See y’all in the gloom..
Two warriors showed up for Roller Coaster on Wed night and here is how it went down.
Two long laps = 5k = Boom !
Spit’s last run before the Colonial – nice and easy baby! Best wishes to Spit , Screendoor, Dreamliner and the rest of their team as they all run this weekend – we will be thinking about you guys – go gettem !
BRR is coming up fella’s – come on out to the Wed hill run – it’s a great way to train !
See y’all in the gloom…