The regulars were out of commission. For today, one was not so lonely.
Air quality was fine. Missed the PAX.
God is good all of the time!
Attila
7 regulars and 3 irregulars showed up for a shorter workout and some down home brekkie afterwards.
I have no idea how the dinosaurs were expunged from the earth, but I always imagined it would have been a day like this, where the smoke/smog was super prevalent in the atmosphere. Thankfully, no one perished in our workout today.
Anyways, here is what happened
COP — Helicopters, DQ, copperhead squats, regular squats, regular merkins, tempo merkins, regular freddies, tempo freddies, other stuff
Dora 1,2,3
100 — DK’s
200 — LBC
300 — SSH
timer runs the length of the parking lot and back
4 corners (lunging and skipping between corners)
20 ukranian soldiers
20 monkey humpers
20 mountain climbers
20 ww2
Do the whole thing again minus the last exercise
Prayer requests
Speakeasy and his 5 hour chemo treatment coming up
Handshake’s wife’s cousin, Charlotte, is entering hospice — she’s 11 years old. I can’t imagine having to deal with that as a parent.
4 Southsiders went on a recon mission to try out the new pavement in the JRHS student parking lot. The County must have heard complaints from the PAX in recent months about the condition of the pavement and got it fixed. Next up, turf fields.
Lounge was the theme requested and delivered – run to the parking lot, warm up in conversation. Some 4 corners with some bonus Mary and HRMs on the new pavement. Running, bench work, run, COP, run, wall work, other stuff, end with some lounge worthy stretching.
Last Call’s barista game is still solid.
Homegrown Half 8/1 – Robious Landing Park – Route TBD but plan for heat and a hill or two.
It’s 3 miles to Broad st, we’ve got a full tank of gas, half a pack of cigarettes, it’s dark and we’re wearing sunglasses.. Hit it.
One last ride with my brothers in the Gloom from Curahee before going under the knife. The called route was the Handshake. (Even though he wasn’t here) This route gives great options for ruckers, joggers, and runners with staggered cut offs so we all get back at same time.
You guys keep safe out there in the mean streets of Westhoe.. i’m sure I will come do some PT with the BD brigade over the next 9 months…then rebuild the base and come back even faster than before. See if we can hit that 7 mile mark in 45 mins again.
SYITG!
John (Gypsy) Boles
12 strong including one downrange PAX met for this weeks edition of Satan’s Hill. Parameters were set, coupons were retrieved from designators hiding spot, then away we went, no warm up today.
10 blockees
20 curls
30 squats
40 flutters
50 chest press
Run to top of the hill
AMRAP 30 minutes
Then put blocks away and 15ish minutes of broga. Where each pose was held for a minute.
Pigeon each leg
Lizard each leg
Stretch each leg on six
Roscoe’s mom both ways
numbers names announcements prayer requests, YHC took us out.
announcements: 5-8 on 8/21 family friendly pool time with a hot ones challenge at clubhouse. See Crabgrass for more details. Ruck planed for 9/11. Prayers for nurse at old hundred elementary.
NMM
today was a new idea and a taste of IronPAX which is starts on September 3rd at Timberwolf. Idea is that there’s not much benefit to a HIT workout beyond 30 minutes, and you can get a lot of benefit from just 15 minutes of stretching, so why not do both in one workout? Credit to the F3 podcast Hunt For Wellness for the idea. Oh and we listened to old school metal, seemed like the right thing for a tough workout 🎸 🤘🏻
Five showed up on a warm, humid summer morning. Two stayed back to walk around the school. Bogey arrived late and did his own thing. The remaining two ran to the end of Three Chopt and knocked out Dora. On the way back, we stopped at every road sign for 5 Burpees—then every second road sign—then we just got tired and ran. Great effort, everyone.
Five posted on this perfect, smoky, and humid morning in Rutland to mostly ruck but run as well. As the one runner discovered that he had lost yet another runner to the rucking group, he took off on mostly the traditional Rutland/Cool Spring/Knollwood loop. The ruckers rucked around Rutland and possibly surrounding neighborhoods.
COT: Numberarama, Name-O-Rama, Announcements, Opus took us out.
NMS: When YHC was young, tennis courts were often filled as many took to the courts after work. Today, the pickleball courts are filled with only a few playing tennis. That seems to have happened as well in DaVille with running. Our running numbers used to be larger, but many former runners have now joined the ruckers.
YHC almost feels bad for the local meteorologists. They were forecasting highs of 98 – 100 over the next few days, but with the Canadian wildfires, it did not get as hot as they expected.
Spain or Argentina? Pick your team now. Its all decided on Sunday. There is also a 3rd place game on Saturday. Does English and France even want to play in that game?
Announcements
Gotta Run!
Phonics
8 was going to be the perfect number for partner work but Blank Space in usual fashion made it 9 and triple checks it is.
Mosey to the bottom of the steps for introduction and COP
DQ’s, Helicopters, Imperial Walkers, Roscoe’s Mom, WWI’s mosey walk to the ramp lung walk about half way, backwards lung walk a little further down, 25 Sissy Squats using the bar, Butt Kickers and High Knees on the way back to the top
Mosey to the bottom of the steps for the first triple check
Partner 1 – Chicken Peckers
Partner 2 – Dips
Partner 3 – Tooth Fairies and run around the railing
Mosey to the ES under the covered patio but they built a fence around it???????
Use the back side of the building, for the second triple check
Partner 1 – Donkey Kicks
Partner 2 – Hoe Downs
Partner 3 – Run around the island
Mosey to the hill, not enough time for 11’s so we will start halfway through with 6 and 5 – 6 Squats at the bottom, Bernie up the hill 5 Wall presses
Mosey BTTF circle up on your 6 for some stretches
Numbers / Names Scram took us out
NMS: YHC took a spill at MOT yesterday and thought he might not be able to complete his obligation to Q this morning, so backups were contacted. In the end they where not needed as Bourbon and Tylenol works wonders on the body to speed up recovery.
The sun was a hazy red this morning and the sky had an “It” kind of mist to it. Scrum informed us that it was due to the fires in Canada hence the title of this BB.
After some warmups, we did a set of 7 exercises, all ten count, did a bus loop lap for “rest” and then repeated. 5 rounds total. Exercises were: 1) curls w/ OH press, 2) squat thrusters, 3)swings, 4)lawn mower pulls (both sides), 5)around the world (both directions), 6)jump squats w/bell and 7)plank pull throughs. Objective is to not put the bell down as you work through the seven exercises. The heart got a good test with this circuit.
We then moved to a triple check: timer with any preferred carry, sit ‘n press & flutters w/bell. We were able to get this completed and then went back to the flag for a couple minutes of Mary.
Good to see Gaudi back and hear the great news about another kid on the way. Attila was less gassy than normal and Mr. Rogers did a great job with coffee.
Thanks for letting me lead.
Fourteen PAX posted at Timberwolf for a full-field ultimate frisbee battle. Teams were drawn, trash was talked, and the disc took flight.
Team 1: Snip, Crabgrass, Pad Thai, Cookie, L Woods, Warby, Futon Team 2: DTH, Rudy, Fandango, Festivus, Flyboy, Hei Hei, Heist
Team 1 jumped out to an early lead behind a balanced attack. Pad Thai, Warby, and Crabgrass were making plays all over the deep field, while Snip was surgical — pinpoint accurate and cleaning up everything in the middle of the field like a man possessed. Cookie played lockdown defense, Futon made plays on both sides of the ball, and L Woods was the unsung hero, keeping possessions alive with steady intermediate throws that kept the chains moving.
But Team 2 wasn’t going quietly. They found their rhythm with the deep ball, connecting on long bombs that clawed the game back within reach and had Team 1 sweating. Fandango overcame some, let’s say, conditioning challenges to make some big plays down the stretch. Festivus wasn’t handing out any freebies — every catch against him was earned, full price, no discounts.
In the end, Team 1 held on for the 7-5 victory.
Prayers and praises shared. Grateful for the PAX who posted and left it all on the field. Until next time — Crabgrass out. Prayers for Fandango & Futons co-worker and Cookies friend.
8/21 – Hot Ones Challenge at New Market
9/11 – Friday Night Ruck returns