We ran 5 miles at a 8:37 pace, with 4 miles against the wind. Not sure how that happened. Then Gridiron started with us running against the wind.
As Catherine the Great said: A great wind is blowing, and that gives you either imagination or a headache.
me=headache
2 Davillans got out before rain and enjoy the warm but windy weather for a run
The Route included some traditional routes on Tuesdays and Thursdays. We started with a loop around the school then turned onto Staple Rd which took us into the cut through Giles. We ran a loop around Giles.
We then took Giles farms back to Atlee Station and headed over the flyover. After a short break for a walk we crossed over to Rutland Apt and loop around Kroger.
We wrapped up with a loop around Rutland townhomes and back over the flyover to the Atlee parking lot for 6.5ish miles
Great morning for a run. Mr Holland and YHC are to get this 10k completed
Spit On That!
1 Mile Run
Penny Stage: Cindy Check: Short count we only have 12 blocks now.
Cindy Circle: 10x Curls, 10 Presses, 10 Squats, 10x Block Burpees
Return Cindys
Rusty Cage: Partner up
Round 1: P1: Long run to the fence and back. P2: 5 Merkins, 1 Pull-up repeat until P1 returns. Switch
Round 2: P1: Long run to the fence and back. P2: 5 Squats, 2 Pull-ups repeat until P1 returns. Switch
Round 3: P1: long run to the fence and back. P2: 3 Merkins, 3 Pull-ups repeat until P1 returns. Switch
Amphitheater: Ascending/Descending
Ascending Merkins up
Descending Dips down
WARMARAMA:
SSH, Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, Cherry Pickers, Monkey Humpers, Merkins, LBC, Alabama Prom Dates, Flutter Kicks
Slaughter Start: 10 Burpees
Numberama: Namerama:
Announcements: CSAUP/Convergence: May 6th. Ruck / BootCamp / Run see Slack from Gomer for more details.
NMS: The old April Fools on the Q sheet and reverse Q. What a great morning for that Q energy. A 1 mile start is always a crowd favorite you are just never sure if it’s going to be the full mile or not. Great to have Faceplant back out in the Gloom. Enjoy those little ones now. They grow up way too fast. Hope those boys that went to the Bridge had a great time and made some great connections. Can’t wait to hear about it.
8 men wondering if the Q sheet was a joke this morning. Wilson reminded everyone that it was April’s Fool. and with that YHC started the Q. Great morning fellas, thanks for letting me lead.
Oyster
10 dudes got swole for another Flex Friday at Satan’s Hill.
Warmorama: Up the Hill and Back. CHS (20x), UKS (20x), Merkins (20x), OYO stretch 60 seconds. Grab the Cindys for some warmup sets of sumo squats, deadlift, push press, etc.
What we did:
Part 1: Cindy 11s
I kind of swore off burpees yesterday…after a solid whooping by the likes of McGruff, OC and Florence this week. Deep down, I knew my inner “B” had gotten the best of me…so tapped into that PAX energy for a nasty set of 11s. Start with 1 burpee cinder block (more like a groiner with a dead-lift…no OH movement) and jog about 25 yards across parking lot for 10x jump squats. Pretty brutal after about 6/7 rounds. Ended with 10x cinder block burpees and 1x squat jump
Part 2: Cindy work and bands:
Part 3: Sprints + Band Resistance – With flex band around waist, A man sprints Full Parking Lot while B man holds flex band for resistance. 2x rounds percent.
Part 4 Moseyed back to flag area and grabbed the bands for some stretches.
Time…maybe a little over time (but we had time).
Outro: Numbers and Names.
Announcements: Need a Q for Alamo next week. Jump on that.
Great news and glory to God shared in our COT this morning. Praise shared by Wildcat: He has been kicking the butt of stage IV lung cancer since Summer of 2021. As part of this journey, he gets a quarterly scan at UVA to keep tabs on his condition….recent scan this Tuesday looked stable. Amazing dude….a beast…amazing what our brother Wildcat does in the Gloom.
Prayers – Mudslide took us out. Thanks to God for Wildcat’s good news. Prayers for all the Pax.
Have a good weekend everyone. I plan to hit the fart sack this weekend to catch up on sleep!
According to the surprised teacher heading into the school early and what could turn out to be some interesting security footage, this is what happened when 6 bootcampers rolled around the JRHS campus. (oh yeah and 2 runners did everything they could to avoid hills).
A loose idea for a workout avoiding Twin Team and KB brought out a few that don’t normally post to TT. Easy warmup with tight cadence until we tried the Scapula merkins – a Toga? favorite. Poor explanation and cadence led to completing 2 or 27 of these depending on how you were counting. Mosey around to JRHS past the scary dog, don’t worry Bullseye, OC is here to protect you. Stop and do some stuff along the way, HRM, Pull ups, slow Shoulder taps. No one waiting for parking spaces so we flipped a few tires. Behind the school was a mess of traffic so we found a mostly empty parking lot. Some marching APDs, slow APDs – [Redacted] – holding it for that good glute work, form is important, gotta make sure those glutes are tight for the M. To our surprise the one car in the parking lot was not empty and the occupant may or may not have been very confused/offended/disgusted by 6 gentlemen working on their APD form behind his car.
Some more moseying, mumblechatter, lunges, dips, single leg squats, HRMs and probably some other stuff brought us back to the start. With time still left on the clock we we used a few of the many new benches that have been added to the front of the school. [Redacted] Decline shoulder taps were by far the most popular here, especially when the cadence hit Bullseye aka Ludicrous Speed.
Great morning to be out in the gloom. Lots of slow cadence HRMs [Redacted] to work on form and some other deliberate exercises to concentrate on form and [Redacted] mumblechatter rather than speed and counts. Too much to do at this AO to be limited to how far a KB can travel. The security footage from JRHS and BWES may be reviewed multiple times for laughs and questions by security guards, probably best if they don’t have audio.
Prayers for Machismo as he develops his leadership skills with the expansion of his business, Bullseye’s dad, and Gumbo’s friend’s dad and family.
Upcoming events in SOJ Slack
May 6 – Next RVA CSAUP, mark your calendar – Gomer has the details but there will be something for everyone
Beach Cruisers, Road Bikes, Mtn Bikes and a neighbor’s bike ready for Amateur Day at Ramm Gears. According to Fudd who asked when the workout was going to start, this is what went down.
The Dogwood Dell out and back.
Commonwealth – Berkshire Rd
Left on Dover
Right on Portland Pl
Left on Douglasdale Rd
Right on Douglasdale Rd
Right on Blanton
Left on Park
Right on Pump House Dr
Stay on Pump House all the way around to the Circle.
Fudd / Honeydo – Burpees for the six.
Lost Handshake, Lulu and No Tools
BTTF
Wilbon St
Right on Sunset Ave
Left on Garrett St
Right on Huxley
Left on Douglasdale Rd
Left on Douglasdale
Right on Portland Pl
Left on Dover — Found Handshake, Lulu and No Tools
Right on Berkshire – Commonwealth
EF Hutton’s challenge for March was to do something different than the usual. What a great way to end the month of March and complete the challenge. Well done boys. I think we had a good time, only lost a couple of folks but they found us. No flats this year, so today was a good day.
Oyster
Four West End redwoods got together to find out what we have been missing on Brocode runs, discover one of YHC favorite words, and learn about economics – almost just like any Currahee.
YHC took us out. Prayers for and hope for the future and that energized overreactors dont precipitate decline.
Announcements
NMS Counter to some recent bloviating, BroCode is a led run. Yes a PAX can pick the same route and not claim the Q but it requires someone to write a BB and therefore its not really that hard to choose a route now is it.
What was most exciting today is that Pigskin decided that he would run… and he did for all 4 miles at a 9 min pace. YHC also enjoyed some healing dorsiflexion – coming back with a PRODUCTIVE run
TIL Lighthouse has a soft part for dumb people in a position of power. We can all agree that mistakes might be made, but you cannot hide from ones that almost bring down a financial system.
8 bootcampers, 1 walker and 4 runner…all HIM’s…set out from the parking lot at Midlo middler on a colder than expected Wednesday morning. For the bootcampers, the show review goes something like this –
Warm-a-rama: SSH, Jane Fonda’s, Dead Man Hangs, Copper Head Squats, Helicopters, Merkins and some LBC’s.
Mozey to the track for Thang 1
Thang 1
Thang 2:
Off to the tennis courts for Thang 3.
Thang 3:
Back to the flag for a quick 5 merkin ring of fire.
Numberama/Namearama/Announcements and YHC took us out in prayer.
A day late posting so the accuracy of the written workout is slightly in question. The general direction is there, so we’ll call it a win.
Thanks for letting me lead.
One Round Mound took on The Gloom in the latest edition of The Clinic. Temperatures were actually 70 and sunny. According to the lady cleaning the lobby, the following quite possibly happened.
Mosey to the MasaGlobal Building. Single point up for the COP.
SSHs, Helicopters, Don Quixote, Imperial Walkers, Hand Release Mercans, Shoulder taps, merkins, little baby crunches, hello Dollys, reverse crunches.
3 pointers (triangles). But, stop 6 times. It’s a big triangle. Do this in the form of Elevens. WWIIs and Mercans.
Round 2: LBCs and squats
Mosey to the parking deck.
Ramps, with Mercans and WWIIs.
Do 4 laps at the top of the parking deck.
5 min of Mary.
BTTVSF.
NMS: Humid today. A harbinger of humidity to come. Gonna be a long, hot summer.
According to the bus drivers sitting in the gloom laughing at 4 skinny, old men trying to break into the high school track for some hot laps…
Warmup: 1.5 mile jog to midlo high. a-skip, b-skip, high knees, butt kickers
The Thang: 5 x 600ish meters @ just under threshold pace w/30 sec recovery
Outro: 1.5 sluggish miles back to the flag. Yikes, that hurt a little. numberama, prayers, out.