With the BRR Pax getting ready to start their adventure further west, a half dozen runners and a lone biker represented today.
East on Grove, rt on Thompson, left on Cary, left on Kennsenton. 4s turn left on Commonwealth, 5s on Lexington to Grove, and 6s on Harlan to Roslyn to Grove. Some opted for a slight detour to see the sights on Monument.
Marv took us out.
Several BRR memories resurfaced for the Pax after COT including a reenactment of Marv’s skunk tale. Ask him about it sometime.
I wanted to introduce Gridiron to different exercises that I had done in Charlotte but had not seen here yet. (Mike Tysons, Get-ups, 100-yard run and belly touch (disguised Burpees))
In the parking lot:
20 SSH, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise.
To the goal line of the football field:
20 IWs, 10 Diamond Merkins, 15 American Hammers and a stretching exercise
To the 50-yard line of the football field:
20 Russian Soldiers, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise
To the other goal line of the football field:
20 Don Quixotes, 15 Heels to Heaven, 10 Stagger arm Merkins and a stretching exercise
Run the length of the football field 3 times: Belly Touch every ten yards (disguised Burpee) with Handshake leading the way.
On hill leading up to the Football field:
11s with Get-ups and Merkins: I think Tater finished first.
On the stadium benches:
10 Dips in cadence, 10 Derkins in cadence; 8 Dips, 8 Derkins, etc.
Using the wall around the building at the 50-yard line:
People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
On the hill by the parking lot:
11s with Mike Tyson and Squats
To the football field between the 10 and 30-yard lines: partner up (partner 1 on the 10-yard line and partner 2 on the 30-yard line), bear crawl to the middle, 10 hand slap Merkins, backwards run to the 10 or 30. 3 times
On the football field: a couple of minutes of Mary
To the parking lot for a couple of minutes of stretching
I had not really thought about today being 9/11 when I signed up about 3 weeks ago to Q. Reading some of the commentary on the 20th anniversary of that awful day: some survived because of decisions made, maybe on a good hunch, to leave the building. Other less fortunate didn’t for no good reason; call it ‘bad luck’ if you will.
The next minute is not guaranteed to you. Be grateful for it. And be a blessing to those you come in contact with, today and every day that follows. That contact you make may be your last contact with them. Be a true reflection of your faith so that others may see God thru you.
Announcements:
There will be a Blood Drive. It will likely be December 19, a Sunday. Please contribute!
Next week, we will have a Gridiron workout but there is also a field day at Dog Pile(?)
Time for YHC to get back to Q’ing a KB workout. Beautiful morning and a mouthy PAX accompanied the effort. Here is how it went down:
Great morning and fun to be with these men. Late BB, so limited commentary.
God is good all of the time!
Attila
COP
No time for that
Round 1
Round 2
Round 3
Numberama
Namearama
Spit took us out
NMS
during the month of September there is a good chance that you are going to post to an AO the is doing the IPC, so you might as well register for it and get credit
that being said, something is wrong with the PAX at Greenwood
6 Beats posted this morning at Satan’s Hill, including the return of Beavis, welcome back.
COP – SSHs, Helicopters, Copperhead Squats, Hello Dolly, LBCs, Dead Man Hangs
Mosey to top of hill
Lunge toward Wilsons
25 WWIIs, 50 Squats, 75 Dry Docks, 100 LBcs
Mosey through hood Grab Coupons
Triple Check – Runner, Squats, Box Jumps
Repaeat – 25/50/75/100 Execises.
Mosey back to the flag – Murder Bunnies across the lot.
COT – Numberama, Namerama, Rosco Took us out.
Way to work men!
A variety of workouts were happening at a bustling Twin Team. Conditions were perfect as fall seems to be upon us. Once everything was sorted 3 runners ran, 5 IPC combatants murder bunnied and a duo of SOJ regulars boot camped. This is what was rumored to have occurred according to the Chesterfield County janitorial staff.
Doozy started with the Q to discover darkness surrounding the High School. Short mosey down to the light near the track for warmarama that included DQ’s, Heli’s, Cherry Pickers, Russian Soldiers, LBC’s. Passing the Q over the YHC for…
THE THANG:
Staying on the track for lady of the night 4 corners of the track. 10 HR Merkins, 20 WWII’s, 30 Squats, 40 American Hammers (2 count). Short Mosey over to the home bleachers.
Mini Dora with 100 derkins, 150 dips, 200 elevated merkins. Timer ran up the bleachers, 1/2 way across and slowly worked their way back down.
Mosey to the back of Betty Weaver to check on the IPC fellas. Still grinding. Peoples Chair against the building while the timer bear crawled across the black top and Bernied back. Next round Peoples Chair, lunge and Bernie. Alternate until time was called.
BTTF: Numbers, Names. Picked up 3 of the IPC crew for Announcements and Prayers. YHC took us out. Runners showed up as we vacated the AO pulling 7 miles towards the marathon training.
NMS: Good showing from various options this morning. IPC certainly seemed difficult but reported no merlot spills. Always good to get some track work in with Doozy, and YHC is appreciative of the conversation since Doozy could easily lap the competition. Wanted to get some vertical work in but bleachers were a bit dark and wet this morning, causing some possible rethinking of future workouts. Always good to start to the weekend. SYITG.
Curahee route:
Four Pax members showed up to take on this run I like to call Rolfes run as we embarked on a series of elevation gains to reach 233 ft up and 172 feet down with an average pace of 8:28 a mile and 170 SPM. The rolling hills definitely add a challenge to this route.
All Pax members opted out of the 4 mile loop for the longer distance 5.3. It was a good time!
4 mile route will be right turn pump rd. Left ridgefield, right copperas ln, right Little league drive into the parking lot and the reverse back to the flag.
5.3 mile route on the way back will turn left onto John Rolfe, Right Turn on Ridgefield green way cross onto Rolfield, RT Colonist, Left Rolfe way, RT John Rolfe, Rt Ridgefield, Rt Pump and back to the Curahee.
Thanks for letting me host today pax.
SYITG
Roger Roger
YHC rolled into an empty parking lot with the raining pouring. Thinking this maybe a solo run YHC got ready. Luckily Corned Beef came rolling in and we headed out
simply route, headed out to Craney Island hill and back.
Spit On That!!
1 Q and coming in hot half way through a one PAX COP Bulls Eye comes to save the day.
Start COP all over again
DQ’s, Helicopters, Imperial Walkers, Russian soldiers
Mosey around for Light Pole alley Suicides
At each pole alternate between 10 Merkins and 10 Squats
Mosey to the bus lot
Use the length of one parking spot for a round of 11’s
Bear crawl to one side and do 10 Ball dippers per leg
Crawl Bear back for 1 calf raise
Increase on one / decrease on the other always equaling 11
Mosey BTTF
Numbers / Names YHC took us out
NMS:
In total transparency YHC sat in his car arguing with the little voice in his head that said “just head home nobody will care” until finally YHC just shut it down and got out of the car. Luckily Bulls eye came driving up when he did and YHC had someone to help keep him company.
COP
SSH
Arm circles
Helicopters
Don Quixotes
10 minute AMRAP 1
1 Snatch each arm
1 high pull
1 curl each arm
1 goblet squat
Increase rep by one each round
10 Minute AMRAP 2
1 leg raise
1heels to heaven
1 demon crusher
1 press
1 sit and press
Increase reps by one each round
10 minute AMRAP
1 Lawn Mower each arm
1 European Lawn Mower each arm
1 goblet squat
1 Lunge each leg
Increase reps by one each round
10 Minute AMRAP
1 Deadlift
1 Good Morning
1 Sumo Squat
Numberama
Namearama
YHC took us out
NMS
This is what happens when no one takes the Q, you get a repeat of some of YHC’s favorites. Solid work was put in by all