6 early rising HIM came out to Rockwood park for pre beatdown ruck/run/hardest mile training session. Big Rig set it off and was later joined by Rosie for a run. Mudslide got in a ruck while YHC rucked for an hour and joined Chaplain for a run. Hardywood prepped for the hardest mile by getting in a run, some lung walking, bear crawling, and broad jump burpees. Morning Wood had it all this morning. Great work fellas. Looking forward to next week!
House Party
Welcome to Westhoe Running on Friday.
5.5 Miles and 200+ ft of elevation gain.
route posted the night before.. ask the PAX if there are any questions.. typical Gomer response… Pigskin mixed stuff up and went the other way around Godwin on his solo bootcamp.. the rest of us headed north on Pump to Church and cut into Barrington to Three Chop. Then back to the AO.
Announcement: last week for shoe drive.. YHC has to big moving boxes already, but looking to fill 2 more.
SYITG!!
10 Elfs showed up to get in some last minute training before the big day. YHC had a plan to get them ready!
Warmarama- Dead man hang, arm circles, imperial walkers, flutter kicks, LBCs , merkins
Mosey up the hill and around the neighborhood- 10 merkins at every house along the way with Christmas lights – stopping in Nancy’s cul de sac. Surprisingly not that many houses were festive this year.
Triple check at the cul de sac- Runner ran to nancy’s house 2 burpees before returning, exercises were freddie mercury & squats
Mosey down heist street and back to the parking lot. Stopping at every house for 10 of called exercises. (werkins, monkey humpers, alabama prom dates, plank jacks, mountain climbers, heels to heaven)
In the parking lot we did some coupon work 10 , 20, 30, 40 (curls, skull crushers, WWII, Squats) followed by 10, 20, 30 ,40 ( squats, WWII, skull crushers, Curls)
With still time left we hit the hill for a suicide style run up the hill stopping along the way for some exercises. 1/4 way up 20 dry docks…back to the bottom, half way up 30 squats…back to the bottom, 3/4 way up 40 lunges…back to the bottom, all the way up 5 burpees (christmas present from swoop was not doing 50 burpees to finish)
mosey back to the parking lot for a quick round of mary then time was called
announcements- sign up for the ruck and great news from yeehaw about Liv
Prayers- continued prayers for swoops friend that was in a paragliding accident in brazil and is in a medically induced coma and for patience and staying present and enjoying the holidays with family and friends.
Merry Christmas!!
With no PAX to be found, House Party emerged from the gloom to save the day. The following is a brief summary for your viewing pleasure.
Moving warm-up. Ran around the school and stopped at various locations for:
Dips. Hoedowns, Side Straddle Hops. Hanging Leg Raises, Don Quixotes.
Made our way to the Track for Exercise One:
The Hardest Mile (practice edition)
150 m lunge walk, 100m Bear Crawl, 50 m Broad Jump Burpees, 400 m Run.
Good times!
Exercise Two: Dora
50 Merkins, 100 Pole Smokers, 200 squats. Runner ran up the bleachers, across, and back down.
Mosey the long way back towards the flag. Stopped for a couple cool down exercises:
Ukranian Soldiers, LBC’s, Side LBC’s.
45 seconds of Monkey Humpers to close things out.
Numbers/Names/Announcements/Pray Request
Final Thoughts:
General consensus is that the Hardest Mile is going to be very hard. You’re welcome. The big event will be on 12/30 pre-Rock N Roll. Had a great time hanging out with House Party. Really would have sucked doing this workout solo. Lots going on, so make sure you check Slack for details.
SYITG
Thirteen runners and two riders took advantage of a fantastic morning to get some exercise. No haiku run today as YHC beat Lockjaw to the signup sheet. Instead, a retry of the Q*bert run. Strange sounds were emitted from Sippy then off we went.
The Route
Numbers, names, YHC took us out.
Moleskin
Trumpet nose appears
Q*bert provides a great run
Marv limps back to flag
Great camaraderie at coffeeteria post run. Enjoy the holiday’s everyone.
Splinter out.
4 DaVillians posted on a cool Friday to kick start their Holiday week the right way.
Mosey around the parking lot then a little COP
Mosey to flag pole for 50x toe taps, 50x calf raises, 50x mountain climbers
Mosey to picnic benches 10x dips, 10x step ups, 10x crunchy frogs, lap around courtyard then rinse and repeat two more times for 15x and 20x
Mosey to courtyard for a Dora: 100x merkins, 200x flutterkicks, 300x SSH
4 corners – 20x squats, 20x arm circles, 20x heels to heave, 20x Carolina dry docks
Mosey back to flag for stretching.
Names, numbers, Opus took us out.
3 Davillians enjoy the first day of Winter with a below freezing run.
Route – Started with running over the fly over and head to Dewitt Dr. We then took service road to Giles in our search to see if the 20 foot Frosty The Snowman was up. We were in luck and it was so we then heading out of Giles via Halifax Green Dr hills. Then returning to Atlee Station we headed back over the fly over.
YHC decided to keep it short still recovering from a cold and head straight back for 3.25 miles. Opus added a loop around the apartment to get in 4 miles. Speakeasy kept to the original route (mostly) getting in 4.5 miles
Cold but great morning for a run and we missed our Ruckers!
SPIT ON THAT!!
I took a little walk down the alley behind the school cause it had been a good while since i had done according to Nancy “a true light pole workout”. It was getting lonely until McGruff showed up, I gave it a couple of minutes then we headed around the corner since it was just 2 for a warm up: SSHs, Arm circles, Imperial Walkers, Ukrainian Soldiers, Merkins, and LBCs. After that, mosey down to the start.
Light pole alley…. Start at one, run down do the same thing at the end, then to the next one. Each pole, you decrease the exercise by 5. Started with 45 Carolina dry docks, mosey to the end, do the same 45 then to the next pole. I refer to it as a buffet cause you can throw everything at it, and still kick your butt. Flutters, Mike Tysons, Jump Squats, Wide leg mountain climbers, Freddy Mercury’s, Burpees, etc. We finished, then a small trip the tennis courts next to us.
The ladies from heaven watched us next as we did 4 corner “ladies of the night” style. WW2, Australian Mountain climbers(you will see that Saturday), plank jacks and Alabama Prom Dates when that was done it was 40 minutes so back to the flag.
Count outs, names and prayer led by YHC to close the session
Hardest mile coming up 12/30…a few are going to conquer plus after with a DTH queue end the year insanely. Growruck 2024 RVA sign up is ongoing see Slack for all the details. We should next week see who gets the Q to start 2024. I have Rock and Roll this week so come out you want a workout, I will make sure of that.
Final thing….I haven’t been out as much the past month. I am working at Amazon so that plus the hours I need the sleep. One thing though, I signed up to lead all the Q’s, I commit and make sure I honor it. I have 2 more left to lead this month: Saturday and one more at Satan’s Hill next Friday. Come on out, remember it takes 3 weeks to develop the habit, 3 months to establish the lifestyle change. Have a good one!!!
Since the neolithic dawn of humanity, men have seen the Winter Solstice as a moment of numinous significance in our collective journeys around the sun. Four men and two other men gathered in the deep dark of the day of the longest night to celebrate the diminution of the light and summon the sun to another year of radiance. This is how we celebrated the solstice together after some warming COP:
The Death and Rebirth of the Sun. Elbow plank around a flickering candle, representing the deep fires of history that have warmed our souls through the dark winters of time. Upon the call of the Q, the Pax lept to their feet and ran 10 paces, performed 10 burpees, and ran back to the radiant center to elbow plank again. Next round: 20 paces / 20 jump squats. Third round: 30 paces/ 30 merkin. Fourth round: 40 paces, 40 monkey humpers. Fifth round: 50 paces, 50 LBCs. End this ritual with picklepounding round the candle, which made Swirly uncomfortable.
The Extension and Diminution of Time. We performed with our bodies a physical representation of the the singular point which is December 21, at which time has collapsed into its thinnest span, and also upon which it begins its extenuation outward towards its fullest length. We began with 7 squats at each corner. Next round: 14 Merkins at each corner. Next round: 21 LBCs at each corner. Next round: 14 Carolina Dry Docks each corner. Final round: 7 Burpees each corner
The Magical Properties of the Yule Log for Summoning the Coming Warmth: In our final excercise we summoned the magic of the yule log as told by the ancient Germanic tradition. In triple check fashion, P1 performed Lutenitent Dans, P2 performed American Hammers, while P3 carried the yule log to the pavillion and back.
Numberama, Namerama, YHC took us out with one final Sostice tradition. While gathered around the candle of hope, we cast any unwanted woes and vices from the year past into the flame, and invited renewal. Saab threw his knee pain into the fire, YHC threw in his negative attitude toward his teenagers, and Swirly resolved to not be so passive and to get in more fights.
In Gridiron’s field, ‘neath sky so vast,
A kickball game was held so fast.
Eleven players, faces bold and bright,
Gathered there in the dawning light.
Chum Bucket’s laugh, a jolly sound,
Echoed wide, all around the ground.
Polly, swift, with a limber stride,
Pulled up lame, his hamstring tied.
EF Hutton spoke, and all would hush,
While Handshake’s boot brought a gentle crush.
Tater argued, loud and long,
His words, like thunder, fierce and strong.
Pigskin’s kick flew like a dart,
Whitesnake moved with a slithering art.
Fireman Ed, with a booming cheer,
Rallied all who gathered near.
Oyster, quiet, with a pensive gaze,
Lighthouse, bright, through the morning haze.
And Johnsonville, both player and ref,
Made calls so fair, left no one bereft.
Eight innings played in competitive zeal,
Each call and kick, a spinning wheel.
Though Johnsonville was just and true,
Discontent in rival hearts grew.
For in this game, ‘neath twilight’s dome,
The kickball field was more than home.
It was a place where spirits soared,
Where every run and shout was scored.
Yet, amidst the playful fray,
Nature’s hand would gently sway.
Teaching that beyond each score,
Lies life’s game, with so much more.
Through laughter, strife, and hamstrings torn,
In the field where joy was born,
The kickball game at Gridiron’s end,
Left memories, like true friends’ words, to tend.