9 strong posted for Roller coaster and it was a dang free for all….
Doublemint had to launch early but crushed some miles. Wedding Singer got an early jump on the hills as well – great to have you out there with us on a Wed night brother !
Burn out TYA Anthrax launched at 5 – BT and Swirly a few minutes after followed by Saabski and Bone Thugs finished us up.
Beautiful night for a run the pax did between 4-7 miles – great work guys see ya next time – BRR is around the corner – keep pushing !
8 strong posted for roller coaster and here is how it went down.
Medium loops to stay in the shade 5 miles.
Well done guys the air was thick – that was a tough run but it prepares us for what is ahead – way to work!
Hope you enjoyed those beers Upchuck we missed you out there – those pics you sent were torture ….
See y’all in the gloom..
YHC had a pupcation for this summers break. Unfortunately the beach house that was reserved the year before ended up not allowing pets. So the M and 2.0 headed down to join the rest of the family and YHC stayed back with Daisy our new puppy … Then YHC get’s a call hey there is a campground close by y’all could come visit for a day or two… On the way baby !! Daisy and I rolled down – she’s is an awesome traveler by the way ! We arrive and there are rules for pets on the dang beach.. They can be on before 9am and after 5pm. Whatever no worries we can get some early morning beach runs in and that is just what we did. Not sure if you have ever tried running with a 4month old puppy but that ain;t easy boys… Camping was hot as crap so Daisy and I rolled on back to town after 2 sweaty nights with misquotes the size of freaken small birds – thankfully YHC had packed and I mean packed the cooler !!
Glad to be back with y’all in RVA – See ya in the gloom ..
6 studs showed up and hit the hills of roller coaster and here is how it went down.
4 guys – reverse extra long medium and shorty = 6.5 miles = boom !
2 guys – shorty loops = boom !
Way to work guys – beautiful night for a run!
5 strong posted for roller coaster on a beautiful Wed evening and here is how it went down.
Extra long route – into the long route followed by a medium and a shorty!
Way to work guys !
5 studs hit roller coaster and here is how it went down.
New extra long route – then free for all do what you want to finish the hour so there was a mixture of medium and shorty routes to the finsh.
Way to push guys a nice overcast night for some hill work.
6 strong posted for WDOG this morning and here is how it went down.
Mossy – warm up on the stage – lot’s of good stretching !
Rusty Cage : 3 sets 5 pull ups 5 merkins 5 squats – repeat with chin ups – 3 sets 5 jerkins feet on ground BODO’s style 5 jerkins legs on the bar.
Block work ; 3 sets 10 American hammers – 10 bench press – 10 straight jacket sit ups.
Oyster takes the Q : It must be groundhog day
Rusty Cage Triple check – dips – incline merkins run to the hydrant and back.
Block work – over head press curls – LBC’s – 3 sets of 10.
Native American Run back to the flag
Ring of fire – 10 merkins
Way to work guys enjoyed it. Missed you out there Shiplap hope you are feeling better.
Faceplant took us out with his famous battle prayer !
See y’all in the gloom..
4 studs posted for roller coaster and attacked the hills. It was an absolute free for all! Great BRR training – way to work guys!
7 strong hit the hills of roller coaster Wed afternoon – dealers choice style – run for an hour – then see ya in the gloom…..
Great job guys – preparation is key !
7 strong posted for WDOG this morning and here is how it went down..
Warm up exercises – Dead man Hang – Reach for the sky – helicopters – windmills – IW’s SSH’s – Merkins – plank – flutter kicks – LBC’s
Love Hill in reverse – partner up run down the hill and back up to partner – exercises – Lunges and bear crawl.
Rusty Cage : 3 sets of 5 pull ups 5 chin ups
3 sets of 7 jerkins and 7 dips
Coupons : 3 sets 10 block burpees, 10 curls , 10 squats
Native American Run back to the Flag
Ring of Fire – Merkins
Mary
Great job guys – beautiful morning – great to have some of the original WDOG pax out there with us this morning.
Thanks to Hitch for taking us out.
Thoughts and prayers are with Bleeder’s nephew and family – with Doublemint, with EF Hutton and Puckers co workers family.
Shout out to Gomer who Q’d a week or workouts to celebrate is F3 anniversary and tomorrow joins the RESPECT club – welcome brother !
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See y’all in the gloom !