2 posted Wed Night for the run.
TYA- North to South on the trail 7 mile loop !
Swirly – 2 long loops on the hills 4 miles @ Hillcrest!
TYA in training for the run in March – you got this brother!
The rest of us – CSAUP is around the corner and BRR is not far off . Training starts now – come join us….
See y’all in the gloom….
6 strong hit Batteau this morning for a hot potato q and here is how it went down..
Swirly : COP – SSH’s , Windmills, Helicopters, Bunny hop burpees , IW’s
3 stations – 15 reps 3 rounds – dips on the bench – incline merkins on the steps, derkins on the bench.
Sippy Cup: Polar bears – starter sprints across the field – back across the field – starter sprints , WW11 sit ups.
Bootleg : Find a tree – 3, 6, 9 – partner up run touch tree – exercises – squats, Balls to the wall, LBC’s.
Wedding Singer : Figure 8 – run the loop – burpee at the start add a burpee each time you finish the loop.
Bleeder: Lunges on the street 1 block – backward run back to the start – full sprint – side shuffle / backwards run back to the start.
Back to the flag – Wheelbarrow took us out..
Way to work guys – great way to start the week…
See y’all in the gloom..
11 strong posted for WDOG in the gloom and here is how it went down.
COP: Arm Circles, Helicopters, Windmills, SSH’s, Flutter Kicks, APD’s, LBC’s.
Vita track : run the track pax stays together – at each obstacle stop and do 5 merkins and 5 captain thor’s – touchdown al gore until everyone is finished – 1 mile around the track.
Long Curb Crawl : bear crawl to the curb incline merkin – crawl bear back decline merkin – up to 5.
Pole Smoker Indian Run : 4 pole smokers while pax holds 6 inches or 90 degrees – after the 4 pole smokers run to the end of the line – repeat to the end of the poles.
Amp Theatre : Dips ladder down 18-1 – 1 incline merkin at each step on the way back up.
Native American Run back to the flag.
Moleskin: Fuudski got out of his car ready to roll this morning cause the Christmas music on his radio need to go – he has had enough till next year – me too Fuud! Mixture of pants and shorts today as the pax is trying to get used to this winter weather. (Honeydo had on a hat)….. YHC’s knee felt much better cause YHC took 2 days off – yep you heard that right – evidently rest helps – I don’t know verdict is still out – let’s go baby!
We had not been on the track in a while it was good to be back there – the captain thor’s started to get difficult there at the end – way to push guys… Lot’s of moaning and groaning at the pole smoker station – we had not done those in a while either and we needed some good ab work after the holiday 🙂
Great to have Sit Topham hat visiting from Charlotte. Wedding Singer showed up a few minutes after YHC arrived this morning and informed YHC that he was going for a run – atta baby singer – dude has the bug !!! He was still out there running when we left. .
Fuudski took us out – well said buddy..
Announcements : 7AM workout New Years Day at Hoedown.
Stay tuned for details about upcoming CSAUP !
See y’all in the gloom…
2 of the pax braved the cold wind and hit the trails for the Wed Hill Run. It was a great 7 mile run. TYA is still crushing the trails even directly after the 100k – well done dude – enjoyed it !
Y’all come on out – but please check to make sure it’s either @ the trails or Hillcrest !
See y’all in the gloom..
11 strong attacked WDOG in the gloom on the coldest morning so far this year…
COP: Merkins , Windmills, Russian Solders, Flutter Kicks, APD’s, LBC’s, SSH’s.
Triple Check: Run across field and back – Captain Thor’s, Regular Plank on the run up elbow plank on the run back. Repeat 3 times
Rusty Cage: Partner up : 3 sets of 7 jerkins – 3 sets of 7 pullups
Amp Theatre: work your way up the ladder 1-18 – dip and incline merkin at each step.
Burpee Shuffle: pax runs in place does burpee around the circle = 11.
Mosey back to flag.
Moleskin: Hardywood rocked shorts sleeves this morning – yep your reading this right – freaken beast – YHC thought shorts was ballsy – damn dude… Sippy cup had the cat burgalers ski mask on – offshore had the vision quest sweat pants – I telling ya it was a beautiful thing this morning.. Not much chatter other than teeth chattering – the grunts started at the rusty cage and continued through the amp theatre and the burpee shuffle .. By the time we got the the shuffle most of our arms were spent so the burpees were pretty sad..
Awesome job today guys it was a pleasure to lead this morning.. Thanks goes to Hardywood for taking us out – well said buddy! HDHH next week 12/20 @ the Answer …
See ya’ll in the gloom..
We had two runners for a beautiful early evening run on the trails – TYA and Swirly .
Route : North to South – 7 miles = boom!
Great job TYA – see y’all in the gloom for a TYA Thanksgiving Beatdown …..
Happy Thanksgiving !
3 duded posted for the Wed night Trail run and here is how it went down.
Run north to south loop – 7.3 miles .
EF Hutton forgot his bandanna but he brought his head light – Shakedown had a sock malfunction but by 5:03PM we hit the trail. 1hr 17min later we were done = boom!
It was a beautiful night – great to have Shakedown and Hutton out there – you guys are going to crush Bear Creek !
Missed TYA out there but he got his miles in early that morning…
Great run guys way to push – enjoyed it !
14 was the lucky number for cool Spider Run today and here is what we did.
Those doing the merkin challenge – crush some merkins before the run. The route – OAK !
Pax ran out of campus up Boatwright across Three Chopt – down side road – pass the church down Grove to Oak – right on Oak till the end – 6 Milers keep going and do the Hillcrest loop. Back to campus – loop around the lake should you choose.
Dutch/Saab Splinter took off as usual – Marv and Sippy were discussing last nights VCU win over North Florida – way to go Rams ! Hey North Florida can shoot – Freaken Pedro Escobar is a drug smuggling 80 year old but that dude hit like 20 3’s – hey Rams D – you guys might want to step out on him ….. make him put it on the floor and take to it the rack cause that dude was making them from the parking lot … Tillman freaken crushed it last night – strong performance – all in all rams looked good and Marv seemed happy ! Shakedown, Labrat, BT, EF Hutton were all moving along at a nice clip. Pucker, TYA, Taxi Cab powered up and down those hills. Freaken Bleeder was on fire he absolutely smoked that run with some of his best mile times in a good while – well done dude !
Labrat says there is a new radio station in Ashland – Saabski said it was cold – not really but his nips said that 🙂 Hutton is gonna join TYA and YHC on the Wed evening trail run this week – atta baby Hutton .
Big shout out to – Gomer Pyle, Wedding Singer, Shakedown, and Spit – for crushing the half marathon – great job guys.
BT took us out – and those in the merkin challenge started up again = boom !
Way to work fella’s – great morning for a run !
See y’all in the gloom
TYA and Swirly – ran the fire roads and back through downtown in the pouring rain – 8 miles = Boom
This evenings run will be @ 5:30 @ the pump house – 7 mile trail loop!