2 backpack wearing students of the gloom emerged onto the Loco Motion AO for an OT.B ruck session in the heart of New Kent.
Bus drivers witnessed these couple of pubescent facial haired students walking around campus at a high pace as if they were late for class!
5k ruck achieved!
8 hearty souls emerged from the frozen gloom to join the QIC for a chilly beatdown. The car read 19 degrees as we departed the parking lot. Here’s what went down.
COP – SSH, Don Q, Ukrainian shoulders (or soldiers depending on your preference), attempted hill billies, arm circles, LBCs and Merkins.
Then depart for the UR Greek theatre with some exercises along the way.
At the theatre, we did ascending incline merkins, descending dips, ascending box jumps, and then ascending burpees.
On the way back to the flag we stopped at the triangle for a triple check but sadly ran short of time to complete.
Nameorama, numberama, and Handshake took us out with a somewhat passive aggressive prayer.
Announcements – Pigskin is leading the Bridge; frozen triangle coming up.
Ronnie out.
In 20° cold and with illness thinning the ranks, four HIMs still showed up for the work. Early in the ruck, YHC shared the Atomic Habits Quote of the Day, “Professionals stick to the schedule; amateurs let life get in the way” , a fitting theme given the conditions and the men who answered the call.
We covered 2.8 miles from Einstein Bagels through Bon Air, passing Bon Air Elementary, before looping back via Buford and the shopping plaza. Side streets delivered mailbox lunges and squats, and as we left Bon Air Elementary, rucks went overhead for about half a block.
Near the end of the ruck, YHC took an unplanned spill on the median while juggling maps and traffic. Luckily, nothing was injured except his pride.
The miles passed with plenty of laughs and solid conversation about Dealer’s childhood dog’s high-protein diet, and leadership talk that carried over to Coffeerama afterward.
Announcements: Frozen Triangle February 7, Machine Head’s first VQ this Saturday at Bon Iron. He will be bringing the storm.
Seven brave souls and a lean looking Wally went hunting for Huntwick. Similar to being cuckoo for Cocoa puffs.
We first needed to hit the ATM so we went to Wells Fargo and did some warmups.
We then went down Park Terrace and took the second left into the Huntwick neighborhood. We split into two groups for some triple checks. Each group went a different direction to run a different circle. First triple check was merkins and WW2, timer ran the circle. Groups then switched sides and we got a little more than 2/3’s of the way through a another triple check of jump squats and flutters.
Time to head home. Actually, left two minutes late. Got 2.8 miles in. Seems like all we did was run but somehow ended up a bit short. Too many warmup exercises? I will do better next time. No one circles the Wally’s like the WTH crew.
Get to the Bridge this weekend before the snow comes and ruins everything! Pigskin is leading so reach out to him.
Frozen Triangle on Feb 7th may be the next time you can leave your house after this storm so plan on being there!
Gumbo leading Circus tomorrow. Coffee and Gumbo always a great combination. Hope to see you there!
Two Runners and Two Ruckers posted on this perfect Tuesday morning for another addition of the Raider Run/Ruck. The Runners did the reverse farmhouse loop for about 4.3 miles. Much talk was about running and track. The Ruckers rucked in the surrounding areas for about 45 minutes.
COP: Numberarama, Name-O-Rama, Announcements, Trail Mix took us out.
NMS
Many of the regulars were not here today. Not sure if staying up late of the national championship game prevented the early risers from posting. Enjoyed catching up with Anchovy who might not have run that far since he last joined me for the Raider run months ago.
Gotta Run!
Phonics
YHC ruined a great joke by Snuff this morning at coffeerama, but before that the following may have occurred…
Warmarama started with a mosey to the large parking lot to start warming up on this frosty morning. Following a series of IC movements and stretches we searched behind the dumpster enclosure for our beloved coupons. The PAX were stunned and majorly disappointed to discover that the coupons were gone. Nonetheless, we press on.
COP 1 – Quarter Pounder at the Soccer Field
COP 2 – Inchworm March
Partner A started traveling around the perimeter of the soccer field at an agonizingly slow pace as we because we traveled via inch-worm merkin. Partner B hit 5 burpees, 10 WWIIs, and 15 crunchy frogs in the middle of the field and then ran to tag out his partner. We made it 1/3 of the way around the field before YHC put an end to the inching madness. The PAX lunge-walked the rest of the field and then moseyed back to the flag for the final 10 minutes.
COP 3: Bear Crawl Suicides
Partner A held canoe on the basketball court baseline while Partner B bear-crawled to the free-throw line and back. Partners swapped back and forth until the full court was covered. Time called right at 6:15!
Announcements:
Prayer Requests:
By the time we finished, Salt Lick was able to bank all 40 of his pre-workout Burpees. We started off with the usual disclaimer.
Warmup mosey a few times back and forth between the rows of parking spaces
Mosey to the parking lot in front of the school for COP. Following exercises in cadence
11s starting with 10 Burpees and 1 double-count Crunch Frog
Mosey to the wall under the covered walkway
Mosey to Pemberton Parking Lot for a triple check
Mosey back to the flag with some bear crawls and crab walks mixed in along the way
Announcements
COP
I saw this article recently about MLK and the Civil Rights movement. MLK was very successful because in addition to the righteousness of his cause, he employed Game Theory. He figured that there were a lot of people on the fence. If he used violence, these people would swing over to a Law-and-Order perspective and the movement would fail. But if he used non-violence in places where the local authorities would react badly, the people in the middle would swing over to his point of view. He was obviously successful.
Moral: If you want to persuade people to see things your way, don’t be a jerk.
2 Yeti’s emerged from the frigid gloom to drag some mammoth balls through the icy asphalt of Pine Fork Park. Warmarama has become a bit of a OYO stretch session with a lot of conversation, which is highly encouraged.
1 Long CoP – Start at the first light post with an MoT to the next light with the KB. Leave the kettle bell at the light and mosey back to the previous light to do 5 reps of an exercise without the KB. Mosey back to the KB’s and perform 5 reps of and KB exercise. Continue this all of the way down the parking lot using a plethora of exercises.
Swing by the pull up bars for a small round of pull ups and dips. 5 sets – 3 slow pull-ups and 6 bench dips.
Make our way back with the KB’s in Bernie fashion at every other light post performing a set of exercises.
CoT – Announcements – Frozen Triangle coming soon.
Prayer Requests – Beavers family gets healthy, the 2.0’s have been under the weather for what seems like a week now.
Commando took us out in prayer.
Nine Spider Run stalwarts gathered for today’s not-so-cold-but-still-frigid edition of riding/rucking/running the streets of Westham. After a brief appearance by TYA who sounded like his tongue had frozen, off we went for:
The Route
Numbers, names, Marv took us out.
Announcements
Moleskin
Bundle up everyone. Depending on if you are a US model or a EURO model fan, we could get a little or a lot! Time to hit the stores!