5 runners, 1 biker, 4 walkers and 2 furry friends toured the mean streets of Salisbury and the surrounding areas on this steamy morning. Runners got 5.5 miles including a few new holes on the golf course. FNG Dinky (David) held onto the pace for a mile or two (really 2.5) and then finished strong OYO.
Walkers were spotted on old Winterfield deep in conversation. A good morning had by all.
A quartet of guys came out to celebrate YHC’s bday. Fun times were had by some.
COP — copperhead, IW, DQ, crabcakes, freddies, WW1 situps, eric heidens
KB diamond — two people have KB’s two do not — rotate around the circle doing in cadence exercises as listed below:
american hammers (with and without bell)
Situps and situp presses
merkin and KB merkins
squats and goblet squats
Dora
run the perimeter of the bball court
100 burpees, 200 mountain climbers, 300 IJR
Back to the beginning for some abdominal Mary’s
Stretching and we’re done
Fun workout with some great brothers! Looking forward to doing this again when YHC turns 54!
13 men met this morning at Grid Iron, pre summer heat. Some may have wished they stayed home?
After a brief warm up we headed to the fields for some cardio with “Thunder-Burpee”…burpees for every time ACDC’s Thunderstruck said “Thunder”. Unfortunately after one burpee we lost Polly.
Then it was time for core. After sets of 20 of Freddy Mercury’s, Mercury Freddy’s, Crunchy Frog we Bear Crawled our way for another set of 20 of Reverse Crunches, Heals to Heaven, and WWII’s with a twist…and then Bear Crawled for another set of 20 V-Up Roll Ups…followed by Bear Crawl and 20 Side Crunches and Ukrainian Hammers. Gomer injured his shoulder but fought on. Finished core with some 7’s of Get-Ups and Merkins. Lost PigSkin to some unknown injury (get better, my friend).
Time for shoulders with Jacob’s Ladder of Carolina Dry Docks and Air Presses. Then time for legs with a Triple-Check of Squats, Lunges, and Runs. Had to work arms so we did 7’s of Pull Ups and Dips.
Finally ended with a Ring of Fire. It was a good morning with these fine men…and then we got to meet up with our fallen brother, Pinto, for coffee!
8 Strong brothers and a random stranger that was looking to join in came to see what Doozy had cooked up on the books today.
7:00 and 8 PAX mosey to the tennis courts for COP
DQ’s, Helicopters, Russian Soldiers, LBC’s, Merkins
Mosey to the rails
Dips, Incline Merkins and Step ups as we pass to the back parking lot
Circle up for a few sets of 21’s SSH’s IC until 3 PAX silent counts to themselves until 21 PAX must all end together or a punishment is handed out. 10 sets completed.
Mosey to the closer parking lot (long) 4 corners prostitute style 10 Merkins, 20 American Hammers, 30 Squats, 40 Calf Raises (20 in and 20 out)
Mosey back to the flag
Numbers / Names Juan took us out
NMS:
Awesome, to be mid beatdown and have a FNG ask if he can join in. Please welcome Outage to the PAX if you see him out in the Gloom. YHC had planned a special beatdown for this morning, one in which YHC would have to carry a winky because of all the exercises that he had pulled from the Exicon and of which he had never done 30% of. That plan was discarded when YHC realized during the COP that he would never remember the new (to him) exercises. There is a way that seams right to a man, but its end is the way to death. Prov. 14:12 (let go and let God) Go out into to the world and let your light shine brothers.
Dos amigos corrieron por el sendero circular pavimentado en Rockwood Park. Mumble chatter ranged from family to faith to fitness to morality. YHC ran a slower pace after being hung over from the Bert workout yesterday. As always, we recruited the men walking the park as we ran. Logged a little over 2 miles before Doozy's beatdown in the heat of the sun.
17 of RVA’s finest came out on this warm Saturday morning in May to help YHC celebrate 6 years with this fantastic group.
This how it went down
Slaughter Start – 6 Burpees OYO
COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, American Hammers, Scorpion Kicks, AST’s, Merkins, and Arm Circles
Mosey to the traffic circle by the amphitheater for a couple loops with running backwards and karaoke.
THANG
Mosey to the Amphitheater
Incline Merkins starting at the bottom with 1 and increase to 18 at the top
Decline Dips down the theater with 18 at the top and 1 at the bottom
Mosey to the Penny Stage
Touch a Tree – With a partner completing coupon exercises three rounds of touching a tree with 6, 9 and 12. Coupon exercises were curls, Sit up + Press, and Leg Lifts
Mosey the the carillon field
Love Hill at the Field – Partner up again with partner running the length of the field and other partner doing exerices of Lunges, Broad Jump Burpees, then Polar Bears. Once we completed one length we partner with someone new and repeated
Mosey back to the traffic circle
Crub Crawls – Bear crawl to the center completed 5 Merkins, crawl bear back to the outer do 4 merkins. Rinse and Repeat down to 1
Mosey back to SF
2 MOM – Hold 6 inches for the six, Freddie Mercury’s, Flutter Kicks, Dolly’s
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
Mr Rogers asked YHC while during a mosey “So what has changes in 6 years?” Well DaVille was only 2 months old, we had half the AO’s we do now, there was no “Big Data”, we didn’t use Slack, and our main way of communicate was either the website with BackBlast or world of mouth. What hasn’t changed? The impact this group keeps making on all the “Sad Clown” men in our community. I’m truly thankful for this group and how these brothers have been their for me the last 6 years. Nowadays when I’m only posting 10 to 12 days a month (when I used to get in 17 to 20), I’m still encourage every time I come out or see others posting.
ANNOUNCEMENTS
The Bridge on June 4th and Memorial Day Convergence at Tredger starting at 7am
SPIT ON THAT!!
A lucky13 embarked on a route around westham….I’m certain the precise directions are in a prior backblast somewhere….
Saab abides
Several of us started early, several of us started late, but we all finished on-time. There were a few pooches out there too panting and loving the heat.
YHC, Fico and, Bodos went out on Grove towards the Fan and back for about 5 miles. The conversation was good, we talked about classic movies from the 80s and 90s, and college roommates turned runners.
There was a Saab sighting as well in the wee hours of the morning running shirtless up and down Grove. Rumor has it that he was running since mid-night.
Good luck to all the racers this weekend – DRINK WATER!
YHC took us out.
4 Davillians got on Tuesday morning get it the early week miles
Route including looping behind the schools into Taylor Farms, cross over Atlee station for the path into Summer Duck, cross over into Chickahominy Oaks, up and down the hills of the neighborhood, turn around back the way we came back up to Atlee Station. Option was give at that point either run against traffic or with it down Atlee Station to the newest entrance into Giles Head down to the trails of Giles to come out just pass the traffic circle. Do a loop around the Giles Hill then back to the Atlee Station and cross over to finish with about 4.5 miles (Marco Polo put in some extra to get 5)
Was a great day for a run
SPIT ON THAT!!
8 runners/walkers came together Friday morning to get confused by me calling every road Pouncey Track. If we ever get to Pouncey Track at this AO, someone is in trouble. Here is how the runners went:
4.5 & 5 milers: Pouncey Track north (Pump) and then a right on Pouncey Track (Church). Took the next right on Lake Pouncey Track (Loreine), went down the hill, stayed left, went to the cul-de-sac and came back around the other way and then up the hill. Took a left on Pouncey Track (Church). 4.5 miler took Pouncey Track Parkway (John Rolfe) to Pouncey Track Drive (Glen Eagles) to Pouncey Track (Ridgefield) while the 5 milers stayed on Pouncey Track (Church), went left into Keswick neighborhood then took Pouncey Track Parkway (John Rolfe) all the way to Pouncey Track (Ridgefield). All the runners merged on the way back.
We have enough walking wounded that Currahee has become the hot spot for walkers across Short Pump. They have perfected a walking route for anyone else looking for company on a Friday morning. GP is back to a running/walking combo and I know he is looking forward to getting back to the full running group as soon as possible.
COT: Announcements: Convergence Monday May 30th at Browns Island/Tredegar area. June 4th Blood Drive and the Bridge. Pick one or both! Prayers for Gypsy, Pinto and Lab Rat.
Thanks for letting me Q. No one got lost or (re)injured so I will sign up again in the future.