On this potentially wet morning we had 8 of our RH regulars join for a brief venture into the woods of Larus. We kept the pace comfortable given our men returning from GrowRUCK this weekend. Coffeeteria was focused on the building of awareness of our daily habits (Chapter 4 of Atomic Habits). The challenge has been set to identify a habit that we would like to change….permanently and not just fleetingly, a change that will get us closer to being the person we aspire to be. As always some solid humor and good banter was appreciated. Thanks for joining. Announcements/Prayers:…
8 HIMs took on the daunting task of sidewalk running at the Woodshed today. 7 succeeded, 1 crumbled; but together we left no man behind and carried on! According to the slab of concrete here is what went down. Start off with an indian run to the school. Big Herm took a tumble but Big Perm remained majestic as always. Circle up at the school for a round robin warmup. # 1 – DORARun down and around the kid drop-off loop and back. 100 heels to heaven, 200 donkey clappers, 300 mountain climbers #2 – 4 CornersGo around always facing…
4 men, 1 Broga. 04:30 AM, temperature 70 degrees, breezes out of the southwest at 4-6 mph. Perfect Broga conditions, only problem was there was no Last Call.
3 HIM met at the Alamo to go for a little before sunrise jog around the treyborhood. 4th HIM upon fart sacking met the cohort mid way through the endeavor. He was dressed in all white and appeared out of the morning mist. It was like Gandalf the white in lord of the rings. Quite the sight. The PAX pressed on completing 5 miles. The Q might have gone over the standard 45 minute time limit, but as his wife tells him it’s always better to last a little longer than required than not long enough. Overall great run. More…
Twelve of Short Pump and Goochland’s greatest were in the zone, or at least tried to be, this Wednesday morning. We ran to a closed Wells Fargo for warmups. We only go when closed so they don’t open accounts for us without permission. Warmups included Helicopters, Ukrainian Soldiers, Imperial Walkers, DQ and Merkins. We then continued West searching for that flo state. Soon we were at the Progressive building and did a triple check of Flutters, Lieutenant Dans and the timer/runner doing ten Outlaws at the next light poll and running back. Everyone went with the FLO. We then ran,…
4 men posted today for a kb complex workout. COP – various warmups KB Complex – combo exercises targeting multiple muscle groups Complex 1 – lawn mower to snatch, one person jumping rope as timer. Rotate, rinse and repeat for 2 rounds. Complex 2 -thrusters, jump rope as timer Complex 3 – demon crushers to WW2s w/ press, 20 reps then mosey around parking lot, rinse and repeat for 2 more rounds. Some GRAMS to close out Numbers, names, Corned Beef took us out.
4 Over Achievers joined up at the jungle gym at Ecoff Elementary for the first Extra Credit session in several weeks. But Pull Ups are back and here to stay. There were some pull ups, pull up negatives, some jerkins, some dips, and some incline merkins. But a good time was had.
5 Bermuda Boys came to Goyne Park to enjoy a Cindy, EMOM timer free, Non Iron PAX workout! However, if anyone thought it going to be a Broga Session, they would be sorely mistaken. The temps were cool and the PAX were ready to go at 530. Warmarama Mosey to the basketball court for the standard warmarama SSH, Ukrainian Soldiers, Imperial Walkers, Nancy Kerrigan’s, LBCs. Plank for core principles, mission, and credo The Thang COP 1 Songorama 1 Thunderstruck WW2s or other Ab exercise, with 1 Side Straddle Hop on every Thunder COP 2 Suicides Run to Quarter, Half, 3…
Funny mumble-chatter, a good burn, good company; that’s what the Old Hundred is all about! Jazzercize, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, wife stretches, Roscoe’s mom, v-ups There and back: Farmer’s carry KB to each corner of the parking lot. Corner #1: 10 swings Corner #2: 20 single leg deadlifts (10/leg) Corner #3: 30 thrusters Corner #4: 40 APDs Run it all back, corners 3, 2, and 1. Next round: Corner #1: 20 Romanian deadlifts Corner #2: 40 overhead presses Corner #3: 60 shrugs Corner #4: 80 calf raises And run it all back again, corners 3, 2, and 1.…
12 souls rose with the Harvest Moon knowing what was in store and eager to set a new PR, or just get sweaty. Brief warmarama and stretch because YHC has a feeling someone would be rolling in late – and DK didn’t disappoint. Collect DK and the SF and off we go. Two laps. Plant Flag, set timer for 20 minutes and GO – Corner 1, 20 merkins; Corner 2, 20 jumpsquats; Corner 3, 10 Burpees; Corner 4, 20 WWIIS. Meet back at SF for 2 laps Native American style until the jail break was called with 1 minute to…