Woodsman and I agree the only 2 from F3 that I saw at Brown’s Island this morning. We were delayed 30 minutes due to the earlier storms butt no matter, able to still get the race in. The trails overall were still in good shape this was my first time running this race(now it’s on the list too repeat). I used today for training three one rough part was going up Forest Ave park that hill was brutal(need to go back train more there as I get ready for Spartan later this year). Our times: Woodsman at 58:49, I at…
Since Attila has finally gotten some respect, we had pre-workout music: RESPECT by Aretha Franklin! We started out in the parking lot and began with the Standard Disclaimer: (Especially important because we had an FNG, headlocked by a combination of Tater, Blue Moon, Pinto and Gypsy at poker.) FNG: Justin Sled, lives in Goochland, has a wife and 2 kids, 8 & 11 yo, went to VCU, likes to hunt, went to Godwin High School, sells Real Estate, Washington Commanders fan. Warmup 20 SSHs 20 Merkins 20 IWs 20 Squats 20 Lunges 10 Don Quixotes Mosey to the ‘entrance’ to…
Warmarama in the lot! Helicopters IC Arm Circles IC Deadman Hang OYO Willy Mays Hays OYO Hill Billy Walkers IC FOT OYO Roscoe’s Wife OYO Scorpions IC COP 1 – “The Boys Are Back” Thin Lizzy. SSH the entire song. Burpee for every “Boys Are Back” COP 2?Mosey the trail eastbound around the FB field through the diamonds. Stop for 20 Merkins OYO & 20 Flutter Kicks IC. Mosey north of the tip and continue east. Stop near the tip of the tip for 20 Merkins OYO & 20 LBC’s IC. Continue moseying the trail until reaching the ODG for…
Always 70 degrees and sunny. YHC and Hitch enjoyed a walkabout at WDog running down to the toll booth parking lot where we did a basic WARMARAMA. Mosey up into the very nice neighborhood…partner up and run the circle while partner performs Merkins, then another round with LBCs. Mosey up to circle by Carillon for alternating Polar Bears and Lunges. WWIIs up on the Carillon then mosey back to the flag. A fair bit of running, but the humidity was there. Keeping WDog AO alive!
YHC grabbed the Q early this morning with an idea to use some implements that have been taking up space in the car without much use recently. Only 2 other PAX, so we grabbed 3 of the implements of woe – jump rope, and 2 KBs, and made our way to the sidewalk of the newly lit school. That is, of course, after a proper lounge warm up in conversation. Triple checks served up – KB swings, curls, jump rope x 50 as the timer. We were working so hard we disturbed a frenzy of early morning ants and we…
9 absolute BEAST converged on Satans Hill to finish up The Week of Warby. The Q went deep into the archives of a Mudslide beatdown that left a lasting impression. Quick jog and back to the parking lot for the warmarama. DMH, SSH, wife stretches, needle stretch, Don Quixote, helicopters. Mission statement, 5 core values. Lets Go!! The Q set up 10 stations around the parking spots. Less impressive than Mudslides, but it got the job done. Stations were: American hammers w/ coupon, Kettlebell swings, goblet squats w/ coupon, curls for girls w/ coupon, wrist rollers, skull crushers w/ a…
Nine runners and riders assembled near the eye sore of a community garden for this week’s iteration of RAMM. Some more bikers started but didn’t return. Be on the lookout for them out there. Routes West on Grove, south on Granite to Tempsford / Kennondale 4s go left to the bottom and return 5s do 2 lefts and 1 right 6s do 2 lefts and 2 right + add Lexington / Albemarle loop if you really want 6 Announcements RiverRock this weekend. Tclaps to all in our PAX that are participating. Happy heavenly birthday to TYA’s dad Good luck to…
Two gents got together at a dark and early hour to get in some speed work at The Graveyard shift, AKA The Swift Freak Show. The questions were asked and may or may not have been answered: What is “race pace”? What is “conversational pace”? What is the best race strategy? What is next after the races are done for YHC and Big Rig? Hopefully we can or have figured out some answers or at least are on the right path. Here was the plan: 1 mile warmup half mile at 7:50 pace, one lap walk/jog x4 half mile at…
Apologies, This is coming exactly 8 days late. And I see I lost the “bet” with Chaplain about whether I’d get the backblast from last week in before him. This was my VQ and it was more of a running focus. Five warm-up exercises, each a 10 count: Arm circles Ukrainian soldiers cherry pickers merkins LBCs Ran four laps around the church parking lot, stopping at four corners for four different exercises and a 100m sprint at one stretch of each lap. The exercises were: Merkins 25 Diamond Merkins 15 Carolina Dry docks 30 Squats 30 50 m Bear crawl…
While we eagerly await the 5/7 VQ Backblast from Birdman…….Another workout took place! Here is a brief summary for your viewing pleasure. Mosey a couple laps around the upper parking lot and then commence with Warm-Up:Don Quixote’s, Helicopters, No Tap Jazzercise, Ukranian Soldiers, Crab Cakes, LBC’s, Mario Jumps, Mummy Kicks, Hillbillies. Might have missed a couple Mosey to the field for Exercise One: Triple CheckCurls with stump, One hand overhead press with block, run to the debris pile and back Exercise Two: Leg Blast 100 Monkey Humpers, 75 Calf Raises, 50 Squat PulsesMosey to the back of the Church for…