Five studs showed up to cap off a solid workout week with a 4.5 mile walk or 12.5 mile run. Great job by Rosie and Gypsie for 12.5 miles. Could not have been easy. Walking crew hit the normal path in hopes of picking up the pace and getting loose after Marmaduke’s ground and pound at Dog Pile.
Conversation was all over the board as usual, but Aisle 5 was motivational today and kept up going! Thanks buddy.
6 warriors in search of an organized run AO converged on the parking lot at Godwin to welcome the gloom.
YHC provided no guidance, and off we went. The pax knew “this is a well-managed run AO”, so, without complaining, they followed right along.
The Thang:
Mosey up the trail through the vast wilderness separating the high school from Raintree. Stop at Willowick Ln for intro and to tell the pax we’ll be doing sprint drills today. (Surprise!)
Warm up run North on Willowick to dead end, then South to end of road at Windbluff Dr.
Turn left onto Windbluff – without stopping, start a sprint (approx. 150 yd) – turn around at stop sign at Raintree Dr. or when you get to pax who has already turned around. Walk / light jog back to Windbluff.
Go north to the next street, repeat: (Ashcresh, Maremont, Avenham, Willowick North cul-de-sac).
After sprints were done, we took a loop of left turns back down Willowick, Ashcrest, Raintree Dr, Avenham. Run back through trail to Godwin, 2 loops around the bus loop, and done.
Announcements / prayers:
Windy Gap men’s retreat is Aug. 27-30, near Asheville. No big agenda, mostly rest, hike, swim. Cheap price, good times. Talk to Greenbow or Doozy if interested, we both went last year and loved it.
Thanks to Splinter, who took us out, including a prayer for my son – who visited the Ortho Friday. His X-ray turned out good, so he was able to get his arm cast removed and is doing great!
Moleskin:
Gomer and I didn’t run together last week (he’s WAY too fast, and I was late..) but we had a great conversation, including me asking for advice how to get my run a little faster. He suggested some track work and sprints. The advice, along with Gomer being out of town, and a Spider Run where Splinter had us do sprints, led me to today’s workout!
Sprint intervals were different from the usual, but allowed a slow guy like me to keep up with everyone – and we all got to push to see what a run at a faster pace / sprints feels like.
Signing off from “the most well managed RVA Friday run AO”
SYITG -Greenbow
A dozen mighty warriors gathered for a dawg days of summer beat-down at the Gridiron. Prepared to sweat, here is how it went down:
Great work by the PAX today. Full body workout with some grace for the impaired knees in the PAX (e.g. no squats). It was great to be with these men, having one final celebration of White Deer’s elderly status. YHC finish the workout by squeezing a solid 3 oz. of sweat from his shirt. Hope the PAX feels this one tomorrow.
God is good all of the time!
Attila
Three strapping Beast hunters showed up at Twin Team unaware of the story they where about to hear. This is a tale of misery and woe and not suitable for young children.
Mosey to the bottom of the hill AKA Twin Team for COP
DQ’s. Helicopters, Cherry Pickers, Dead man hangs, Imperial Walkers, Merkins, Mountain Climbers, Plank Jacks
Mosey up the hill and mark out 4 lines in chalk on the steeper part
Legend has it the long before the Revolutionary War when the Colonists came to this area there was a beast that roamed Twin Team and it was our duty to retrace the footsteps of those early Colonists and try to find the Beast. First they had to get through the woods by getting down and up and around the thick branches Kind of like a Burpee (6 at each line down and back). They did not see the Beast so they figured they would jump around waiving their hands to try and get his attention kind of like a SSH (6 at each line down and back). After still not seeing the Beast and getting tired from the trip they decided to rest for the night but they kept hearing things and would have to wake up in a start kind of like a WWII (6 at each line down and back). In the morning without much sleep they decided they would need to push themselves up out of bed kind of like a Merkin (6 at each line down and back). Our hero’s where not quit out of bed when they heard some noises that made them jump kind of like a Jump Squat (6 at each line down and back). It was at this time that the PAX decided they may not see the Beast this day and they better head back to the ship (AKA the Flag) but to get there they would have to go back through the woods kind of like Ball Dippers (6 at each line on the way down)
Kind of like the baseball pre season games, College softball & baseball reruns that YHC has been watching – Due to time constraints we had to jump ahead in the program.
Numbers / Names Tobit took us out
NMS:
The Legend of the Twin Team Beast is a part of Midlothian VA folk tale lore and further exploration and research will need to be done to prove if this is fact or fiction but as for YHC and those fine young men who where brave enough to come along for the adventure, we believe.
To be continued ………
With a looming rain storm, five fearless men broke the hold of the fartsack and a car that would not listen to commands to attack the gloom.
YHC has enjoyed getting the PAX involved in all aspects of the workout, so COP was dealers choice with no ground work and no repeatos.
On to NM four corners. Again, involved PAX (20 of each exercise) and of course POG picks burpees. We got three rounds in, then back to the flag for some mary to finish the workout. YHC took us out – remeber all the prayers we hear throughout the week. Do we take these messages to heart and try to apply the practices?
YHC is on a streak and it is getting tougher and tougher to break the power of the fartsack! Gonna need a rest day soon. Kinda feel like Will Ferrel in Old School……..POG tells me I cant stop today because AO is right out the door, can’t rest tomorrow (it’s a Marmaduke lead Dog Pile) and Sunday is a walk. Then Satan’s Hill is right out the door. All the while my NM PAX take rest days as needed. Oh well. All great things come to an end and this streak will end and I will get in the car soon! #bigdata
6 milers – Pump, Church, Clary Preston, Sunrise, Waterford East, Rutgers, Park Terrace, around Wellesley lake, Three Chopt, Pump, JRP, Pump
4 milers – Raintree to the club and back.
YHC punched at 530, apparently Greenbow arrived at 531 and didnt want to disturb a man at work and chose his own adventure. Probation and I talked about a Wellesley lake route so now the recon is complete. I see options for 5, 5.5 and 6 on that route. 4 may need to come back on Sunrise to pump.
Today was humid, took a bit extra to keep momentum, but thats what we do.
Great convo after. Greenbow is Q next week.
Weather was seventy and sunny on a Thursday morning in July. YHC’s first post at a bootcamp in a little bit. Boy does it hurt to reestablish your bootcamp fitness. 13 strong descended on the AO for an easy beatdown from TYA
The Thang. Mosey to side lawn. Don Quixote x 10, Abe Vigoda’s x 10, Merkins x10, WWII x 20 and Imperial Walkers x 20. Mosey to side of school near hoops for triple check of balls to the walls, merkins, run forward and run backwards x 6. Mosey to tennis basketball courts. 11’s with merkins and WWII situps. Mosey to tennis courts for a proper Dora (thanks labrat). 1 copperhead squat, 2 jump squats, 3 WWII, and 4 LBC’s. 25 WWII on your own an then back to the shovel flag.
NMM. Had a strong 13 back at Mary today. Good mix of folks out there and everyone was quiet after the workout trying to cool down. I would much rather workout in the freezing cold than the humidity of July. Good news is we live in Virginia, so weather changes quickly and often here. Good to back out with the PAX. A little weird with a social distanced COP, but that is what he have during this time.
Our War Daddy, White Deer, turned 59 yesterday! Only one more year until double respect. Normally, we would break out a red pill to celebrate a member of the PAX. Today, in honor of White Deer, we respectfully ripped open a pack of his favorite, a blue pill, just for him. Here is how it went down:
White Deer loves himself a blue pill. Not afraid to tell us that, amongst other things. Grateful he made the trip today and worked out with the PAX. Not the same without him. Great work by the PAX. God is good all of the time!
Attila
10 studs arose from their fartsack to take on the gloom. YHC Was excited for today, it was YHC’s 100th post of the year. 100 would be a theme. Time struck 530 and headlights were coming. An FNG was rolling in and late at that. Mosey to front parking lot for COP. FNG was a Boberry add and he came in ready for the gloom. FNG became “Tebow” due to his like of the Gators. He is a pastor, father, husband and has lived in the area his whole life. Welcome Tebow. According to the trash truck driver here is what went down.
COP- SSH’s, DQ’s, Imperial walkers, Helicopters, arm circles, Merkins, LBC’s, and likely a few others. Mosey to the tables of pain. Pax asked why we were not doing 100, YHC did not want to 4 count that high.
On picnic tables do 100 incline merkins, 100 decline merkins, 100 dips and 100 squats. This was much harder than it appeared on paper according to Wilson. Mosey to track. First person to 100 calls it and PAX runs a half lap. Exercises were SSH’s, LBC, Flutters, Dollies, Rosalita’s, Merkins, Jump squats. Mosey to tennis courts for a 2 court sprint. Did total of 6 sprints.
Announcements: Named Dan “Tebow”. Puppy pile upcoming see preblast. YHC took us out in prayer. Always an honor to lead. Always an honor to take part. Make today awesome!
The dynamic musical duo showed up this morning to take on the day the right way.
Mosey to the blacktop
COP — SSH, Copperhead Squats, Sumo Squat Jumps, LBC’s, AM ham, heels to heaven, freddies, dying cockroach
The Hundred — Pilates move where legs are up, back is a little elevated, press arms up and down beside you for 100 counts.
Quick sprints
1/4, 1/2, 3/4, full distance, 3/4, 1/2, 1/4 — run forward, Bernie Sanders on the way back each time
A few Ladders
1 SSH, 1 Merkin — all the way to 10 of each
1 WW2, 1 am ham — all the way to 10 of each
1 dip, 1 incline merkin — all the way to 10 of each
1 2 ct split jack, 1 lunge — all the way to 10 of each
1 dying cockroach, 1 reverse cruch — all the way to 10 of each
10 minutes of burpees!! — pick a number between 6 and 10 — do that many burpees in a minute — if you finish early, that is the amt of time you have to rest
40 seconds of plank
Names Numbers, Announcements, YHC took us out
NMS — On our first short run, we noticed another guy coming toward us with something in his hand — later we noticed it was in a brown bag and the guy was definitely walking and talking and he seemed more than a little drunk. He asked us a question about what we were doing — not sure how we responded — he said something about falling and getting a bad spot on his leg from the fall. He continued on and we watched as we did our COP to make sure he was okay (and he didn’t try to go for one of our cars). He disappeared into the trees on the other side of the AO. Back in the day, YHC might have made fun of someone like that. Now, YHC just has pity on a guy who is obviously trying to cope with some pain in his life by drinking his sorrow away. YHC wonders what kind of pain he was dealing with — a bad breakup, loss of job, loss of a loved one, etc. At the end of the workout, Mr Holland noticed a rainbow in the sky — it was pretty bright — the rainbow was a promise from God, a symbol of hope for something better on the horizon. YHC is hopeful that the guy staggering around this morning has some glimmer of hope that today will be better than yesterday. YHC knows that a little hope can go a long way.
SYITG
Opus