YHC pulled in to find out Q was open and YHC took it.
Mosey to CSES parking lot for COP.
Island hop squats +5 at each island.
Mosey to track for some pull ups + reverse snow angels (1x pull ups + 4x snow angels) up to 5 pull ups.
Back to island hopping starting at 30x Carolina dry docks -5 at each island.
Mosey to benches in front of CMS for some step ups + crunchy frogs
Mosey back to flag for some stretching to close out.
Numbers, names. Mustang took us out.
12 Hoedown regulars and one FNG gathered in gloom. After some amateur stargazing and astrophysics lessons from Prof Pigskin,
Bodo’s took the Q
Mosey to COP. Stretching, Don Quixote x10, Helicopter x10, HRM x10, LBC x 10, Hello Dolly x10, one legged APD x 10, pickle pounder x10, SSH x20. Mosey to soccer field
COP. Stretching, Don Quixote x10, Helicopter x10, Ukrainian Soldiers x10, Imperial Walkers x10, Hand Release ‘Merican x10, LBC x 10, Hello Dolly x10, one legged APD x 10, pickle pounder x10, SSH x20. Mosey to soccer field.
Triple check #1, runner does 5 pullups and returns, dips, donkey kicks
Triple check #2, Bear Crawl to soccer goal and Bernie back, swing pumps, WW2
Gomer Q. Mosey to the parking lot, burpee every 20 meters or so.
Round 1. Bear crawl & 5 ‘mericans on each arrow. Change over to crab Walk and WW2
Round 2. Lunge with 5 squats on each arrow (too easy). Finish strong with 5 burpees for the last 3 stops.
Mosey to BTTVF. Hello Dolly to completion.
COT: Senor Frog took us out.
Announcements: WestHoe 2nd F at Firehouse subs noon 10/10.
NMS – Welcome to Iron Maiden fka Daniel. Ahh the naming during a hot potato, when no one wanted to be Q for the day. Originally we were working with Belshazzar, which is another name for Daniel and also the name of an Iron Maiden song with a reference to the writing on the wall dream from the Old Testament. Shadrach, Meshach, or Abednego were also mentioned but that super great idea was met with groans, even though Shadrach is a Beastie Boys song. Daniels first concert with the USAF band was less than inspiring (for obvious reasons) and while his most memorable concert with the Foo Fighters and some promise with potential monikers Monkey Wrench, Everlong and My Hero but our musical depth was rather shallow today. Daniel likes Star Wars, and Chewbacca was offered, and we failed to come up with any good Star Trek names, even though Viger or Ferengi might have worked. Honey Roger seemed to have some interest from the PAX but is just dang strange – we are at our Rogers quota already.
Iron Maiden it is.
Get some!
Handshake said he was fart sacking this morning and there would be no takeover of the Alamo. My gut told me it was a cover story to fool the good men of the Alamo. Buffalo Bill even captured one of their scouts this morning “EF Hutton.” However, even after several rounds of interrogation we knew Hutton’s claims of visiting his girlfriend around the corner were true. No takeover today. Long live the Alamo.
Warmorama: Mosey to top of modern home alley for: SSH, stretching, merkins, etc.
Explained we would be doing:
B.L.I.M.P.S.
B – burpees 5x
L – lunges 10x (kodiak count)
I – imperial walkers 15x (single count – YHC made this way too easy)
M – merkins 20x
P – plank jacks 25x
S – squats 30x
And so we did them at:
Oh yea. Indigenous Person run between each set. Even up Endstone Trail hill.
Brocode back to Alamo. Partner up for: B.O.M.B.S.
Similar to Dora 1-2-3 but more exercises, B.O.M.B.S. consisted of Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (125x). PAX 1 does exercise while PAX 2 runs from tennis court to dumpster and back. Continue alternating until all exercises are complete.
A little stretching for 2 min. Then time.
COT:
Wildcat took us out in prayer.
4 running PAX came together for a Sunday Funday run. YHC already knew Legz from working at The Hotel Roanoke back in the mid 2000s and a previous post earlier this year, but got to run with a couple others I haven’t gotten to meet before. Got to chat with each of them a bit during the run. Legz, and Freddy Mac both recently did the Blue Ridge Relay and are seasoned runners. Rapino is no slouch, he started doing triathlons 25 years ago. Very inspiring, as he was diagnosed with Multiple Sclerosis 12 years ago, but no way you could tell.
We met up at the Sweet Donkey Cafe near Roanoke Memorial did a nice route around South Roanoke and then into the city. YHC had to relieve himself and cut off into a parking garage. Rapino decided that was a good idea as well and saw that YHC had found a drain to go in and Rapino was impressed by this classy move, as opposed to just using the wall. We made our way back towards Memorial Hospital, and cut through River’s Edge park back to The Sweet Donkey.
6 miles logged and some stayed for coffee. A good time was had by all.
4 early birds (Spit, Opus, Mustang, Choo Choo (Mustang’s 2.0 & FNG) started at 6am for a 5k run.
Rest of the PAX rolled in at the usual time for a hot potato Q.
Bulkhead Q – COP, triple check
Phonics Q – Bus loop beatdown
Mustang Q – Parking lot beatdown
Names, numbers, Opus took us out
Great F2 as always at Local Cup, Surf n Turf was also able to join us.
YHC had finished a little pre run but no other PAX at the post time of 630 at Star City @ Wasena Park . Thought maybe they changed it to 7 and failed to update, or maybe due to the weather. Even though it had stopped raining for almost an hour. Decided to keep myself busy running up and down the steep hill around the corner up to Wasena Ave. Came back at close to 7 and still no other PAX. These Roanoke guys must be a bunch of softies, it was barely a drizzle.
YHC skipped the warmarama since I had gotten plenty of running in.
Broad jumps across the parking lot and bear crawl back.
I wasn’t getting into it with the right intensity so I decided to kick it up a notch. Grabbed the weighted vest and did a set of stiletto squats on the curb. Run a lap and repeat.
Ran into the neighborhood and made the climb up to Wasena Ave again. Found a nice hill and did spider man mountain climbers at the top and merkins at the bottom. Bernie Sanders up the hill each time. Did this 6 times.
Made my way back to the truck and still no other PAX. Did a couple more sets of stiletto squats and merkins.
Put the vest away and hit the greenway. Did about 2 miles stopping 6 times for chair dips.
Back to the flag for some stretching and that was it.
Shortly after, I received a text from one of the regular PAX. Turns out they audibled to a parking garage due to the weather. I learned my lesson. Always reach out beforehand when downrange, to confirm details of a workout.
YHC started out at about 5:40 with the goal of getting in a couple miles prior to Mudslides Broga. Rockwood had all the lights on at the fields but thought I might hit some of the trails. Thought again after seeing some animals and leaves rustling. Although though the headlamp was in full effect, YHC got a little spooked and decided to get back to the lit path. Still managed 3 miles prior to the beatdown. Sorry to miss Mudslide but he drove another vehicle that I wasn’t familiar with.
House Party
9 Beastie Boys gathered in the gloom to kick it Root Down. Meanwhile, YHCs hounds were out on the town having escaped earlier that morning by digging a giant hole under the fence. Sabotage.
Warmarama with SSHs, DQs, helicopters, arm circles and more arm circles, shoulder taps, Alabama Prom dates, LBCs, etc etc.
Mosey to the middle school for a stair climb triple check: Hoedowns squats, timer runs up and around.
Mosey around the front for another stair climb triple check: Dips, WW2s, timer runs up around around.
Mt Chaplin climb triple check: Flutter kicks and one other thing while timer ran up the hill and back down.
Back to the flag for an ascending squat parking space lunges, ran it back with bear crawl ascending leg lifts.
Gratitude for the morning and yes, the hounds were found.
A dedicated dozen R&R vets welcomed two Tryhard recruits to the brotherhood with the following beatdown:
The THANG:
WARMERAMA:
COP #1
COP #2
COP #3
Mosey BTTF for COT:
NMS: The cooler temps and brief light rain was refreshing. But YHC ensured the bouquet of PAX still had appropriate watering courtesy of dew and sweat. Welcome to PACEMAKER married to a gal in med school) who was recruited from YHC’s married couple’s Bible Study – credit to Floppy Disc for bringing him to church, and credit to Pacemaker for bringing Floppy Disc back to the gloom! Also welcome to THE BLOCK, the latest from the DTH Peds clinic pipeline, who grew up in the Bronx. Both FNG’s worked hard and will be back! TClaps to OC and Mudslide admirably picking up the SIX. Keep recruiting and keep posting fellas – BE the rolling stone! Yours, DTH
Announcements (SEE SLACK!)
Prayer Requests:
This morning before we started Rock N Roll, I arrived to stretch out, get loose. It was ok to find a little light, stretch also figiure out some things i wanted to try out. I felt good after a little over 10 minutes, I was done and ready for the next part of the morning. There will be none next Saturday I will be out at Tough Mudder finishing my 2023 season