2 Virginia Vikings emerged from the smashing 65 degree gloom for a little Loco Motion salad. Both sore in the legs from previous beatdowns (thank you State Farm) we ventured to avoid any further punishment to the hams, we’ll see if that was viable in the following. •••EMOM timer set to go off every 5 minutes =25 WWII’s••• Warmarama! Mosey 1/3 mi. Toe Touch Quad Stretch Cherry Pickers Imperial Walkers Arm Circles Helicopters Wilson & Fudds Wife COP 1 – Curb crawl the parking blocks to the East, once complete perform 50 SSH’s COP 2 – 11’s – Dips at…
Dos of the Most Interesting Men in the World beat the warmer temps to discover the happenings at the Lounge. Here is how thing went down. Mosey to the main entrance of James River High School for causal warmarama. Mainly stretching with a bit of short cardio, all in conversation. Mosey on down to the Swamp for some track work. 4 corners was called as the field was a bit dewey along with the fear inspiring sign to lay off the grass. Round 1: 10 Merkins, 20 WWII’s, 30 Squats, 40 Monkey Humpers. Round 2 – same exercises but add…
Bullseye and I ran the river run loop 2 times and called it a day. Good stuff. Put it in big data. -singer
2 Swift Freaks hit the track at Swift Creek Middle for a SPEED workout. It was hot and muggy,, even at 430am, but a slight breeze made it a moderately less uncomfortable 70 and sunny. On the docket today, was sure to be challenging, even in cool weather. Here’s what went down. Runner’s Drop Sets (or something like that) Warmup 4 laps (1 mile) All sets aiming for a sub 7 minute pace 4 laps, 60 seconds rest, recovery lap 3 laps, repeat 2 laps, repeat 1 lap, Cool down Boberry and YHC, pushed hard on this one. It was…
The Graveyard Shift made a road trip and was a day early, on Wednesday, June 4th. Today’s speed work, required a good sized hill, and Mt Midlo fit the bill. Here’s what the residents next to Mt Midlo witnessed. About a mile warmup around the pond, I think, it was dark and Boberry lead the way. Then to the base of Mt Midlo. 60 second hard run up Mt Midlo 30 seconds rest, recovery run down the hill. Repeat for 8 reps Short cool down and nice chat with the MOT PAX
With the cool mists rolling dramatically across the fields, two southern gentlemen emerged in search of some speedy track work. The work was found in the pre gloom darkness. This is what it was like more or less. 1 mile warm uo .5 mile at 8:20 1 mile at 7:50 .5 mile at 7:30 .5 mile at 7:15 1 lap cool down Only adjustment was a faster lap for big rig chasing a PR. great time as always. It was super hot and swampy so those cool mists were magical
I didn’t remember that I had the Q today until about 1 minute before I got there. No problem, except I didn’t bring any music. The following is more or less correct. Disclaimer Warmup 20 SSHs 20 IWs 10 Don Quixote Stretch: plank position, right hand, right foot, then Pfannkuchen. Circle up near the covered walkway for Shut-ups. (All exercises are OYO.) 20 Swings 20 Hammer Curls 20 Upright Rows 20 Triceps 20 Flutter kix 20 Ukrainian Hammers 20 Press 20 Swats Except for the Flutter kix, this spells ‘SHUT-UPS’. I pay no royalties to the creator of this routine…
14 Strong, for DOOKIE’s VQ. Made sure I ran through the disclaimers before we started…. Warmup at the tennis courts, your normal warm-ups (Side Straddle Hops, Ukrainian Soldiers, etc.) and ended with High Knees and Butt Kicks. Workout 1 – (Double) Triple Check – 1 – Squats, 2 – Plank, 3 – Stadium run with 5 Merkins at the Bottom. I was inspired by Dealer a couple weeks back to do this, I also saw the Huguenot FB team doing bleachers runs the other day. After, headed to the football field Workout 2 – Four Corners Escalator – 1st Corner…
On a beautiful Thursday morning, 13 gridiron gents made their way to the football field to display unbelievable feats of glory and dynamic bursts of speed that would put professionals to shame. Warby wearing an authentic Brady jersey as he quests for more points to win the Summer Cup… Crabby wearing a Taylor Swift shirt of some type to inspire everyone to hate the Chiefs even more… and Rudy… um… Rudy using his ND football namesake… to … um… inspire hope… that just wasn’t there… again. Led the Pax to the track where we warmed up with ole’ Side Straddle…
A dozen dashing dominators took to Mary Munford for a State Farm downrange beat down. I brought the bag of tricks and the PAX of 45MOM rose to the occasion! Great to see some old friends and meet some new ones at a great AO. The beast doing pull-ups with a weighted vest saw the following… warmarama Mosy, Dips, Circle Up Intro, Disclaimer, SSH, Soldiers Plank for Mission, Credo, 5 core principles (merkins for wrong answers) THE THANG COP 1 – Merkin Jax Suicides A State farm favorite, suicide format on what ended up being a JUMBO basketball court Bear…