According to the campus police who saw a 55 year – no wait! – a 58 year old man hurriedly running to class with a text book under his arm, the workout today looked something like this.
We launched and did the isomer arrangement of the snake river route. 4s to the fork, 5s did the left fork of the serpent’s tongue, and 6s did both forks. There was a rucking option too, complete with good conversation.
YHC took us out.
YHC was still Downrange in Roanoke and posted at The Pain Train with 12 other PAX. Piney was the Q and started out with what was thought thought to be the standard Side Straddle Hops until Bundy pointed out that he does them backwards. It took YHC a moment of watching with a puzzled look, before realizing what that meant.
After the standard warmarama we moseyed over to the fields for a Circle of Pain. One PAX would carry a Cindy to the light pole on the other side of the fields and back and call out an exercise for other PAX to do. Lots of exercises that will be coming to an AO near you. The final exercise was the Star Hop, which Piney was doing backwards as well. PAX got a good laugh watching this attempt.
Bttf for names and numbers.
Great PAX today! Looking forward to posting in the Noke again!
14 Scholars of the Morn, joined by a lost FNG, rose sooner than most of their Westhoe neighbors to converge onto the darkened lot of Tuckahoe Elementary. Fudd’s arrival signaled the start of the day so off we go. According to the Westhoe Ring cameras, here is how things went down…
Mosey to the Church Executive Parking Lot for introductions, disclaimers and to welcome our new FNG. Warmups included SSH’s, DQ’s, Dead Man Hang, Jazzercise (with toe taps), Merkins, WWII’s & Freddie Mercuries. All is good, let us move on.
COP #1: Mosey to the commoner church lot to collect some coupons. Only 3 block survivors, so lets modify. Triple Check is the call. Timer runs the lot, Flutter kicks and LBC’s performed by the partners. Rotate 3 rounds each.
COP#2: Mosey to the bank parking lot for Love Lots. Partner Up. 1 person runs around the bank to catch the Partner from behind while Partner performs Bear Crawls for Round 1, Lunges for Round 2, Broad Jump Burpees for Round 3. Continue around the building until everyone performs all exercises 1 time. Front Running Bastards proceed back to starting point upon completion.
COP#3: Back to commoner lot for elevating 4 corners. 10 merkins, then 10 merkins/20 squats, followed by 10 merkins/20 squats/30 imperial walkers, finally 10 merkins/20 squats/30 imperial walkers/40 APD’s. Everyone watch Handshake complete his thrusts, let us continue.
COP#4: Return to now illuminated school lot for a 2nd triple check. Timer runs across lot then Bernies up the asphalt hill to fence and returns. Mountain Climbers and Monkey Humpers are the performed exercises.
COP#5: Arrows. Mosey to the arrows. Bearcrawl to 1st arrow and perform 1 merkin. Lunge to 2nd arrow to perform 1 squat. Back to bearcrawl/2 merkins. Squat to next, 2 squats…..
BTTVF: Still time for some arm circles, Michael Phelps, Dead Man Hang. Time is finally called. Names/Numbers/No Announcements. Upchuck took us out with some thoughtful words.
NMS: Phenomenal turnout this morning at Hoedown. YHC had been fartsacking the last few weeks so signed up for the Q to ensure he could start the week strong. Thank you to everyone for joining. The clock seemed to be running a bit slower this morning as we were having so much fun. FNG Billy Surf lives nearby and stumbled upon us a few weeks ago doing stupid things at a ridiculous hour and decided to join in. Welcome and hope to see you back again soon. Enjoy the day off for some.
10 Strong men including one FNG showed up to see what YHC had in store at the ALAMO this morning.
Start off with a mosey and Warmarama- SSH, Dead man hang , helicopters, imperial walkers, merkins, flutter kicks , LBCs…..
Mosey to the closest cul de sac for the start of the ALAMO workout
20 A- American Hammers, 20 L- Lunges, 20 A- Alabama Prom Dates, 20 – M- Monkey humpers, 20 o- One legged merkins
Mosey to the next cul de sac…repeat
Mosey to the Endstone and repeated ALAMO with a twist . one exercise and then run to the culdesac next exercise then back to start for 3rd exercise…..until ALAMO was complete
Mosey to next culdesac complete ALAMO
Over to distaff….5 Burpees OYO….followed by grab a partner…one partner goes to one culdesac the other to the far culdesac….50 each of the ALAMO exercises switching culdesac after each letter. Great work with the cardio!
Mosey back to the clubhouse with 3 burpees OYO at every cross street. finished up with some stretching.
Welcome to D Ring…great work this morning. We look forward to having you back out there!
Announcements- Meatball VQ wednesday @ the crossing, GROWRUCK
Prayers for NTB, RUDY, COOKIE, MEATBALL’s family
Thanks for allowing me to lead this morning…I am off to work on the mission statement now!
Just another Sunday OTB. 4 2-legged runners followed our favorite 4-legged pace car for some flat miles (6.25) through Salisbury. We passed Draper’s house and sent some healing vibes his way. Heal that ankle up quickly brother.
Coach OshA entertained us with some of his current cases. I think Boberry may be contemplating a career change but I’ll leave that to others to inquire.
Poor Annie wore off some pads on her paws dragging Honeymoon around today. Tough work Annie. Heal up quickly girl.
3 walkers solved all the worlds problems and shared tea bags afterwards…don’t ask.
Another great OTB. Thanks guys.
YHC was downrange in Roanoke and got a long run in for marathon training. Summitted Mill Mountain right at the 20k mark and it was a hard trip down the mountain. 16 miles logged then great to catch up with Legz (a former coworker), who got a training Ruck in for GTE. They finished their ruck a bit earlier then expected but he hung around for some coffeeteria with YHC. Thanks Legz!
Five ruckers launched from Libbie Market at 7 for a 2-hour ruck. Eastbound on Grove, tacking our way north through the museum district and fan the blvd. Hang a left and come back on Monument.
Excellent mumble chatter along the route with many pearls of wisdom exchanged along the way.
A short fence and a dog with a long neck took a nibble out of Tryhard. Hopefully he will mend soon.
Coffee was excellent with fresh breakfast pizza and connecting with the men of the trail run.
If you Q, you can bring the music. We listened to Spanish, Beatles, Hank Williams, etc. Great to have Nightcrawler back, 3rd Saturday in a row!
Disclaimer
In the Pouncy Tract Parking lot for Warm up:
Mosey to the school parking lot:
Mosey to the courtyard behind the school for Triple Check
Mosey to loading dock: 3X:
Mosey to wall in front of the school for:
Mosey to the benches beside the Gridiron for:
Last 5 minutes for Mary
Much to Gomer’s disappointment, we quit about 2 minutes early.
Announcements:
Go Ruck May 4 weekend.
Takeout: “Remember you are dust and to dust you shall return.”
7 dad bods…. Ready for another edition of Dogpile. LetsGo!!
Warmarama:
Mosey to Toll Booth parking lot (don’t be late)
SSH, Imperial Walks, DQ, Cherry Pickers, Monkey Humpers, Jazzercise, Merkins, LBC, Flutter Kicks, Hello Dollys, Alabama Prom Dates
Lamp Post Alley
Run to the 1st lamp post = 10 Merkins, back to the start.
Run to the 2nd lamp post = 10 Merkins, 20 SSH, back to the start
Run to the 3rd lamp post = 10 Merkins, 20 SSH, 30 Squats, back to the start
Run to the 4th lamp post = 10 Merkins, 20 SSH, 30 Squats, 40 Mtn Climbers, back to the start.
Mosey to Love Hill
Mosey up Love Hill – Bone Thugs leads the way with his head lamp.
Stop – Bear Crawls.
Mosey
Stop – Lunges
Mosey
Stop – Broad jump burpees.
Mosey to the fish bowl
Triple Check #1
Runner to the top of the hill = 3 jump squats
SSH
Monkey Humpers
Triple Check #2 – Other side
Runner to the light pole
Flutter Kicks
WWII
Mosey to the Amphitheater
Descending Dips then A little Mary
American Hammers
Pickle Pounders
LBC
13 count WWI
Hip Slaps
Heals to Heaven
Mosey back to the Flag
Numberama:Namerama
Announcements:
See Slack — GroRuck
YHC Took us out!
Thanks for letting me lead. Next week Handshake has the Q. No more hate! Let’s go!!!
18 PAX endured a State Farm Q entirely focused on the GREATEST FOOTBALL TEAM OF OUR ERA – The Kansas City Chiefs! As a born and bred KC native – it has been a stupendous couple of years watching our team assert dominance as Super Bowl champs. Thanks to the R&R PAX for putting up with the following Chiefs themed beat down…
Thanks to this group for putting up with one FINAL weekend of gloating as the NFL Season finishes up. Everyone was a great sport! Props to Six Shooter for coming back out and diving head first into F3. YHC’s hip has been a bit tweaked lately so it was a nice excuse to focus on strength and in place reps today – upper body is smoked and my cup is full. SYITG!
-State Farm