5 runners came out for a fartlek workout.
1 mile bro code run. Approx 9 minutes. Fartlek run — pick a spot to sprint to. Sprint there. Walk it out for about 1 minute. Sometimes less. Repeato multiple times. Brocode run back to the flag. 1 mile or so. Perfect timing.
Thanks for obliging YHC on this one. We ended up doing 4.2 miles this morning!
SYITG!
COP
SSH
Arm circles (front, back,big small)
Don Quixotes
Monkey Humpers
APD
Murder Bunny Murph
Murder Bunny around the parking lot
Between each light pole do:
10 Lawnmowers
20 Merkins on the KB
30 Goblet Squats
Numberama
Namearama
Wild Thing took us out
NMS
YHC likes to offer the PAX options on what gets done and today he came in with three, two were written down the night before and YHC came up with the third in the truck at the AO with YHC thinking “there is no way they will choose this” as it was the stupidest one that was brought out. It was a tie between option B and option C, but fortunately we had Nike there to be the deciding vote, so it looks like the ridiculous one wins.
The PAX decided that we do not count bad enough in D’Ville and started counting in several different languages during the COP and we almost had 45 minutes of Monkey Humpers. And we learned that Wild Thing has a weird fascination with dumpsters.
Strong work was put in by all. YHC is always proud of the effort that the PAX put in, no matter how ridiculous the work that they are being asked to do.
Thank you gentlemen, It was an honor to lead
Three gloom amigos donned their sombreros for an encore performance in the deep SOJ. The PAX made a preliminary pact for something more than walking and less than yesterday’s beatdown, and the following ensued:
The THANG:
COP #1:
COP #2:
COP #3:
COP #4:
Mosey BTTF for COT:
NMS: Looking at the Q sheet last night, YHC noted two things – 1) Garbage Plate was taking the reins at The Forge, and 2) there was a blank space for Timberwolf. With the Tour under way, seemed like a good time to drive waaaaay down yonder and give the Timberwolf PAX a break from basketball. The gloom was deep upon arrival, but the slim shady New Market clown car arrived to ensure YHC wasn’t doing to Solo Q. After the sweatfest served at SOT yesterday, having Honeymoon’s ankle to be careful with, and YHC (again) having Zero plans in the hopper, the PAX agreed we’d keep it mellow. Turned out to be a genuinely decent workout with all the right warming up and cooling down incorporated, and of course the Wilson comedy club helped pass the time. Thx for having me gents. SYITG, YHC, DTH
Seven was the lucky number at Circus Maximus today. Seven noble warriors and their weights linked arms to grow stronger. Here is how it went down:
Great to have some visitors today as Snuff and Splinter joined the PAX. Solid work from these warriors. They were definitely more quiet than a vacationing White Deer. Noble efforts from the remainder of the PAX. Great start to a Thursday!
God is good all of the time!
Attila
A perfect 7 gathered at the Forge for a morning beat down. YHC rolled in, unintentionally gloveless, and off we went.
Warmup: Variety mosey (high knees, butt kickers, karaoke) to circle up for SSH x 20, DMH, IW x 10, LBC x 15, Hello Dolly x 10, Merkin x 10.
Main event: Sneaky sneaky surprise coupons emerged from Garbage Plate’s vehicle. Partner up and rifle carry to the bus loop. Bear crawl coupon drag around the bus loop, alternating as each partner runs the loop. Repeat with 50 x alternating coupon Merkins. Repeat with 200 x overhead coupon presses.
Mosey to the base of the infamous hill and circle up for some Mary. Alternating one by one, each PAX member bear crawls to top of hill for 2x burpees while the group does LBC’s, reverse crunches, Rosalitas, hip dips, Superman, side V-ups, and finishes up with back extensions.
A rifle coupon carry back to the flag finished our coupon work. Mosey down towards the track with alternating 10x HRM and jump squats at each light pole. At the bottom partnered for 2×25 PLT’s. Catch me if you can up the hill, with a 2x burpee-run & Bernie combination. The top of the hill brought 2×25 Wilson’s Dying Cockroaches and our grand finale was a Burpee shuffle.
Numberama, Namerama, Announcements (repeat the full schedule in August & September), and YHC took us out.
Moleskine: It was super to be out at the Forge with everyone and really solid work by all this morning, especially with the humidity. Next time there are coupons stowed in the truck I’ll take Last Call up on his offer for extra gloves… GP
10 titans and one gerry arrived to see what they could do in-and-around Mary. This is what transpired, more or less….
Tree to tree alternating bear crawls and crabwalks with merkins and WWII’s in between. Round of Derkins then chicken peckers. Run 1/8 mile loop in neighborhood several times with the following in between: HR Merkins, box cutters, flutter kicks, LBCs. Partner up: Partner runs out to pull up bars while other does alternating flutter kicks and heels to heaven. Bear Crawls, crawl bears, crab walk, polar bears across the courts, then regular suicides. Finish with a few minutes of Mary.
Announcements: Upcoming retreat, ballgame this weekend, Field Day, and HDHH involving a run in HoneyDo’s neighborhood.
Saab abides
Eight gluttons hurled forth into The Soup for the latest edition of the Roller Coaster. Temps were 70 and sunny. According to the 40-something mom zipping down West Hillcrest on a scooter, the following may or may not have happened:
Route: Smorgasbord …one large, one medium, and one small. About 5 miles total.
Announcements:
Bone Thugs leading us to the Squirrels game on Saturday.
August 10 – HDHH at Casa de HoneyDo. Hombres run at 5:00 p.m., then happy hour to follow. Those appearing at 6:00 p.m., wear your Wednesday “Vinny’s Best” seersucker suit, bow tie, and flip flops.
BRR Prep day on August 28 – Charlottesville
BRR – Sept 9-12
Field Day – September 18 at Dogpile (check the time…we might start late due to the need for sunlight)
Sit and Sip, F3RVA’s Retreat, September 25. If you are looking for the best Bible retreat of the year, this ain’t it. Bring your favorite meats, libations, snack food, and a willingness to listen to Gumbo and Vinny ad nauseam about their corn hole exploits (not that there’s anything wrong with that).
NMS: Burnout posted for the 3rd time in 5 days. Solid first week in F3RVA. He was expecting an easy 2-3 miles. His quote: “You guys are in better shape than you look.” Keep posting – it never gets easier, but it does become more manageable.
Hot out today. Swirly and Burnout crushed round 1.
YHC was cruising through Round 2 when a stallion pounded past him on the last 1/4 mile. Saab. Boom!
Round 3 was a challenge.
Studs all around. Well done, fellas.
Nine converged in the sweltering gloomidity of SOT, seven to join Tryhard in a make-it-up-as-you-go sweatfest, and one taking it slow nursing a basketball injury. Here’s what went down:
The THANG:
The first “few” Pearls:
COP #7:
COP #8:
COP #9:
Mosey BTTF:
COT:
NMS:
A lucky 7 early morning veterans rose early to see what YHC had in store on the unforgiving streets surrounding First Watch. 5.30 came with Handshake coming in hot, off we go for a visit to Henrico’s smallest and darkest park between Ridge and Westham.
Introduction, waiver and quick warm up including DQ’s, Cherry Pickers and Helicopters. Everyone seemed warm so off we go for a long mosey along River Road to Highland Road. Make it quick to avoid traffic on this dark morning. Everyone safe, lets roll into the THANG:
Meet up on Highland for Mailbox Merkins and WWII’s. 10 merkins for mailboxes on the right, 10 WWII’s for mailboxes on the left. Move as a group all the way down to Westham Station along the canal. Mailboxes seem to favor one side of the street, often doubling up to avoid the hooligans still playing mailbox baseball.
Arriving at Westham Station, partner up for triple check. Shoulder Taps, Squats performed under the flourscent glow of the street light while the runner crossed the canal bridge, railroad tracks 100 yards or so. Rumored to be some signage along the route but it was too dark for YHC to read. Continue on for 2 rounds as there is more to do.
Traveling east on Westham Station with partners. Runner goes to 1st No Parking sign while partner performs Broad Jump Burpees. Between 1st & 2nd No Parking sign – exercises change to lunges with runner pacing to next sign. Between 2nd No Parking sign and corner of Westham & Ridge, dealers choice between reverse lunge or bear crawl.
Still time left, Lindsay up Ridge stopping at each intersection to perform 30 Carolina Drydocks and 10 Imperial Walkers. Next intersection, 25/15; next 20/20, etc until 10/30 at the flag. Little extra credit was needed to complete.
Numbers, Names, Prayers, Announcements. YHC took us out in an embarrassing poor fashion.
Announcements:
Squirrels Baseball on Saturday. See Bone Thugs if interested;
Honeydo hosting a Hill Run happy hour at his kid free casa in August. Dets coming shortly;
Breaking Bread is open beginning in September. Step up as it is a great experience. Backblasts for this are appreciated;
Prayers for Upchuck’s M, not just for enduring the random thoughts of Upchuck,but she is also currently facing a challenging time. Hope all works out.
NMS: After a few weeks of staying onsite, it was time for a road trip. PAX crushed it today from what Google Earth tells me was 2.75 miles. Constant motion as we did plenty of work in 45 minutes with minimal repetition and in humid conditions. Plenty of mumble chatter along the way. Always a pleasure being with the earliest AO. You guys rocked this loop with ease. Next time, need to extend the quick River Road mosey to Panarama.
Uphill Challenge
5 warriors woke up in the gloom for a challenging 3.74 mile run with bootcamp. The mumble chatter was evident as the pax eased into a 12 minute 1.3 mile downhill warm up! The rest went something like this:
The Thang:
1.3 mile warm up down to Park Terrace through an off road trail into the Wellesley basketball courts for some Wararama.
Warmarama:
Side straddle hops x 25
Arm circles forward and Reverse x 16
Don Quixote x 10
Plank
Merkins x 10
LBCs x 25
Recover
Mosey to the monster sledding hill that the kids love to slide down in the winter season to where the PAX grumbled and reached new heights as we soared to the top like eagles working up the hill on a round of 7s.
1 squat 6 merkins pick your poison long and gradual uphill or steep incline.
Repeat until 7s are complete
Follow that up with bear crawls up the incline and a little AYG up the incline to remain on top of the lookout where Pig Skin gave us what I Believe was a fantastic 10 count in German.
Mosey around the lake to a morning glow over the lake where the pax took in some scenery as we did dips and incline merkins on a long run segment partnered up.
1 partner runs other does dips
Second portion:
1 partner runs and does incline merkins.
Finished our scenic tour with a nice run to the bank for a quick 4 corners.
1 merkins
2 squats
3 LBCs
4 flutter kicks
Mosey back to the flag for 2 minutes of LBCs and Flutters.
Thanks for letting me lead this morning! Great work Pax!