The river is running high and it’s warm out so two warriors took to the trails
Thang
Buttermilk then north bank. 7 miles.
NMS
This was Tippecanoe’s first ever Trail Run and I have been looking forward to getting him out there for some time. His cross country coach wanted them to do an easy 6 miles this weekend – I guess he got the bonus plan . 9:15 min miles on the trail are easy, right?
2 troopers gathered in the fall heat for a 7 mi run. Route is the main drag through Church Run, Windsor Place and Wellesley neighborhoods connected by three chopt road.
Nice 8 min pace.
YHC took us out.
4 BRR aspirants gathered for a late summer training run.
7mi trail run – Olivander, TYA
Mayo Bridge / Forest Hills route: 9.5 mi Gomer Pyle. 12mi extra credit Saab.
ETs for 2nd F
NMS
Beautiful day for a run and a preview of better weather to come.
We all decided that with the BRR less than two weeks out we need to take advantage of the training opportunity.
On the Mayo bridge route there are some detours. Over Saab’s mild objection YHC wanted to recon the blown out part of Riverside and see if it has improved yet. It’s still blown out and deep enough that it swallows a full size excavator. Saab did not want to add “construction equipment scramble” nor my other pastime of “lets explore the local population’s tolerance for runners on their property” to the run so we backtracked a bit. All apologies Saab, and thanks for the company. We split at Maymont and Saab did the loop around the perimeter of Byrd Park and some Love Hill repeats. YHC likes the Mayo route as a prep for BRR, closer to the variation of the race without the stops and hazards on the trail.
TYA and Olivander can comment on their route.
Get your miles in boys!
Crushed box of Newports. Opened wrapper wrapper. Do I really want to look? Never.
Maybe? No. I dont need to see that. Not again.
Curiosity builds.
Just a quick scan. Yes, there it is.
What glorious events previously occurred in this place?
Aiming to improve our Middle School reputation, 6 stalwarts are ready for another school year and we gathered in the cool morn at Quioccasin Byrd Middle School. This is how it went down.
THANG
Upcoming events
NMS
Ahh middle school- who doesnt yearn for those awkward years. I have never understood why that is something you are supposed to say, YHC really doesnt yearn for those days. After a summer away, YHC returned to school to fulfill the 5th step in the Troop Leading Procedure (thats RECON as any institute grads will tell you). On my QBMS recon last night the parking lot was clean. Apparently the parking lot got some use last night as the Western Wildcats and their parents enjoyed first practice of the season. Perfect practice makes perfect in the Wildcat nation! Lets get it on!
Minimal mumble chatter today since we dropped right in without a COP. YHC wanted to make sure that we all got a good tri workout so I started with AMRAP dips. YHC wanted to level the field a bit for what comes next, we still have no idea how many we can do – but its a lot. No more soccer arms.
YHC has been thinking about how typically we are neglecting the lats and upper back – and how tough that is to do outside. Curious how the PAX like the lat pulls on the short cage.
Great work from everyone today.
Reputation improved? Check!
Its hot and humid. We are at the beach. Lets go for a run.
THANG
5mi out and back.
NMS
After a discussion with Lab Rat on running changes after injury, we decided that barefoot running was worth a shot. Lab Rat was adamant that nice soft, plush, grass is the answer. I know that Kiawah has plenty of green fields, but the gestapo is hiding around every tree and the beach is free… so the beach it is.
If you have never been down there, the beach at high tide is rather hard, some soft sand, but nothing that you sink into. At low tide, the beach is rock hard and 50 – 100 m wide. Consistent in contrast to our typical OBX haunt.
It worked. YHC had to focus on foot placement to keep the wear and tear down, but after working up to it over a few days YHC was able to get 5 miles straight in. No calf issues. With shoes on the next day, no issues. Gitty up!
Tippecanoe crushed it. Looking forward to XC season and what he does.
GP, out
Two beach bums gathered for another humid run.
THANG
5 mi out and back.
NMS
I know its just a Run Q, but I called the route today. Good run in the shade; one “hill”. We scared up a deer. YHC cranking out the miles for start of XC. GP is reworking his gait after the foot injury, but he looks ready for
Tippecanoe
Two beach bums gathered for a humid run in the cool morn. ( for Low Country )
THANG
5 mi loop.
NMS
We kept an 830 pace until it opened up on us at mile 3.5. Pouring cool rain, but nothing approaching a Hurricane. YHC offered a makeshift shelter alternative, but Tippecanoe said “it’s a little rain. We’ll just get wet”.
That’s my boy.
Ghost 3, out .
30 Modern Day warriors and one Starsky met in the gloom to train as they fight and attack the day. This is how it went down.
THANG
Mosey to Circle; Warmup IC
Creature Merkin then crab walk to opposite curb then 20 LBC x3; Bear crawl to the middle and 5 booya merkin with another PAX. Al Gore for 6
Mosey to Rusty Cage – Pair up. First Half Jerkin 6; WW2 situp x 20 repeat x3. Other half pullup 50; 20 WW2 Situp.
Mosey to amphitheater – 5 dips each step on the way down. 2 merkins each step on the way up. Al Gore for 6.
Mosey to carillon – Triple check. touch 3 trees, BTTW, squat.
Guantanamo chase.
Cadence run to flag for COT. YHC takes us out.
NMMS
It was a real pleasure to see our brothers from Hampton Roads and Charlottesville at Dog Pile this morning. Thanks for making the haul. Respect to Dreamliner for donning a restrictor plate for the entire workout.
Ideally, YHC would do more running between events to explore the AO, but was trying to leave some in the tank for all those going to the 5k.
Any time we can get Fudd complaining about the warmup is a good day. Going forward, YHC is not sure about the IW Squat since it takes a bit more concentration and coordination to get right for many so early in the gloom. Maybe next time. The creature merkin + LBC was a hit. Best part of the PAX is our flexibility and rolling through the confusion on the Bear Crawl BooYa finish.
YHC was looking forward to the rusty cage, but there are only 15 or so sandbags and we need 20 for what I wanted to do with PAX this size. Audible for jerkins and pullups. It does not matter which order you did them in – the second feature was tough for all. Nice work.
Felt moved by the spirit to welcome our out of town brothers to DogPile Amphitheater and the pleasures of 4 week old grass covered in dew. One of Circle K’s friends showed up – he is sorry he missed it.
Great jody call from Deflator – we need to get that to F3 nation. You can tell that Deflator took his time to create it and its motivating. The HR F3 guys use it for SSH – that nets out to 120+ and is a killer. Swirly and I like cadence runs for the rhythm and breath control while running so we may see it again and its a fun way to finish. For my part, Its been 24.5 years since YHC stopped working for a living (E5 > O1) so calling a cadence run was a little rusty. YHC will have more interesting stories to tell next time.
Lots of respect to Ollivander – fmr FNG Kevin for jumping into the BRR last minute and taking some tough legs last weekend and then coming out to his first F3 workout. Ollivander is a runner seeking seeking personal expression through all around fitness. We have some of that. Welcome Ollivander.
2nd F at ET was good as always.
Best run to all hitting Reece Strong. Get Some.
Announcements
10 stalwart modern day warriors met on a perfect morning to sharpen iron
THANG
Warmup IC
20 SSH
10 DQ
10 helicopters
10 Merkins
10 plank
20 FK
10 Rosalita
James Bond for 10 each position
10 FK
10 Hello Dolly
Mosey to Noah’s half built Children’s Ark
Bear Crawl
Plank for 6
Duck Walk
Al Gore for 6
Crab Walk
Plank
Monkey Humper
Gorilla Humper
Bear Crawl to start
Triple check – audible
Run to treeline, balls to fence, thermapaedic fence chair
Plank a Rama
Hail Mary – audible
Pair up. 20 picnic bench dips using partners planking back. X3
Proud indigenous people run back to start
Guantanamo. PAX in circle facing out. Feet at 90 in air. PAX take turns running around circle pushing feet down.
Ring of fire
COT – YHC took us out.
NMMS
Not much mumble chatter today as the warmup moved to high gear. Some comments about what YHC was doing running with a traffic cone – That was supposed to be a target for a CMU coupon toss, but HCPS decided to use my coupons for Learning Cottage construction. Audibled a triple check. Hail Mary is my new favorite exercise – while planking I found I was counting WoJo’s dips as much as he was. Guantanamo is a keeper, especially when a passing school bus driver remarked “what you crazy boys doing over there?”
Looking forward to next Q at DogPile. Nurses will have Vit B shots available.
Announcements
West End 2nd F at Whole Foods noon Thursday.
ReeceStrong 5k 8a Sat
Circle K 2nd F 11a Sat
Convergence 9/30 @ GridIron
Tuckahoe Takeover 9/25 – 9/30 last week of September
5 fearless and worthy men met for sharpening at another heart breaker. Despite an absolutely terrible already bright 62F and clear morning this cherry was happy to VQ.
After startex and pre-amble, Conspiracy (LIFO) joined us and then Loose Goose needed to find Elvis. Splinter, Offshore and YHC got started and the others joined in when they could:
THANG :
Numberama, Namorama and YHC took us out.
NMM
PAX enjoyed exploring the features of the Heartbreak AO. Sunrise is at 551a but BMNT was at 440a so it was already quite bright thus killing off the gloom and allowing a solid recon. There are some coupons behind Pemberton that are lonely and in need of use – YHC thought about several audibles, but decided to leave them for next time. Once again, PAX noticed who we think is the pastor from West End Assy of God doing a light workout – EH commence. Some nerd discussion about big data and moving the forum. TClaps to Splinter for the initialization and legacy data movement. We wrapped it up with feasibility discussion about real pull up bars in the AO and whether we really need construction plans.
Thanks to Splinter for letting me take his slot and borrow his shovel flag. Thanks to all PAX for bearing with a VQ.
Announcements