Tag: Off The Books

Starbucks – Winterfield Crossing

  • Land of 1,000 Yards

    2 Q-destrians emerged for an OTB in the heart of New Kent for more running than the usual man would like to sign himself up for.


    Warmarama in the parking lot OYO with some mumble chatter.


    Choo Choo take the wheel!

    4 Corners (Revolver Style?) around a huge bus parking. After a set run 1 1/4 lap to next corner for following exercise

    • 10 Burpees
    • 20 Merkins
    • 30 Bulgarian Squat
    • 40 WWII

    Mosey to the round about and flags for Beavers Dora – Timer runs lap around the round about.

    • 75 Box Jumps
    • 150 Decline Merkins
    • 300 Mountain Climbers

    Mosey back to the stairs for some sets of calf raises.

  • Body Slam!

    A pair of Yard dogs emerged for an OTB that ended up more difficult than either of them expected.

    No Warmarama! Let’s get into it!

    Garbage Day! – Run the neighborhood – Perform 5 HR Merkins for every Can on the road. Once reaching the end, perform 5 LBC’s at every can on the way back to the park.

    Make our way to the new Basketball court for some MoT’s – Bearpee all the way across the court. Lunge Back. High Knees Across the court. Wayne Gretzky back(9 bearcrawls /9 Tysons)

    4 Corner Ab Cruaher (Lady of the Night)

    • 10 Pole Smokers
    • 20 LBC
    • 30 WWII
    • 40 Flutters

    End it with a little stretch.

    Great workout Choo Choo!!!

  • Swift Freaks at Swift Creek

    Bo and BR met up at the track at Swift Creek Middle for some speedwork. Surprisingly, I don’t think we’ve done too many quarter mile intervals, so today seemed like a good day for it.

    4 lap warmup

    9 interval laps with about 2.5 minutes of rest in between.

    sub 630/mile pace was the intention, but it got closer to 6 before it was over, with an all out sprint on the final straightaway.

    2 lap cool down

  • Burn off the Pie at OTB

    6 OTB regulars didn’t blink at the forecast and instead burned off excess turkey, fixins and pie with 7 miles at OTB. We even pushed the pace to get Rosetta’s blood pumping in the last couple miles. Great morning gents!

    No More Gumbo For You!

  • Merkin Run

    2 magic men emerged in the early gloom for some EC. While everyone else in New Kent seemed to be in the beautiful woods hunting for some Whitetail, we were out running 2.5 miles and logging 110 merkins in the process.

  • Sevens

    Boberry and YHC hit the streets of Midlothian, for a less intense than the usual Swift Freak Show. Boberry has been bombarded by the peak holiday season, and didn’t want to do anything “too crazy”. This seemed kinda tricky, considering this is the guy who leads Iron PAX every year. So YHC did his best, and feels like he came up with something not too mild, but not Iron PAX level either.

    Sevens

    After a 10 minute warmup, the run is broken into 7 minute segments, that are further broken into periods of easy running, and a set pace.

    5 minutes @9minute mile pace / 2 minutes easy

    4 minutes @8:30 / 3 minutes easy

    3 minutes @8:00 / 4 minutes easy

    2 minutes @7:30 / 5 minutes easy

    Bonus 1 minute @ sub 7 pace

    10 minute Cool Down

    Great chatting with Boberry, about a lot of different topics.

    No Graveyard Shift next week, with Thanksgiving. Hope everyone has a great holiday. YHC has a lot to be thankful for.

  • Finally Race Prep Run

    3 Davillians including a FNG arrived in Ashland on Saturday morning to help YHC get in one last long run before the Half this weekend.

    We ran on the newly completed 5 mile straight of the Fall Line Trail going from Carter Park on Ashcake run in Ashland down to Woodmen Rd in Henrico.

    BAM and our FNG got in a 10k while YHC got in 10 miles

    Great morning for a run

    SPIT ON THAT!!

  • No Dips

    2 PAX showed up at the jungle gym at Ecoff Elementary for the weekly Extra Credit session. YHC feels like his Pull-ups have regressed in recent months, so he decided to just do pull-ups this morning. Doolittle was getting in some work of his own before we increased the intensity for Bermuda Triangle.

  • To Ruck or Not To Ruck

    2 dashing young F3 patrons emerged from the gloom for a stroll with weighted pack, under the Sky Q’s starlit vault whilst having some pleasant mumble chatter. These fine fellows logged 3.5 kilometer in just 40 minutes time.

  • The Dirty Thirty Lives

    Chaplain may not have been at The Graveyard Shift on the misty, sometimes rainy morning at the track at Swift Creek Middle, but his presence was felt. The Dirty Thirty was his creation, and two Swift Freaks decided to awaken it from the dead. On this, the 30th day of October, the eve of Halloween, The Dirty Thirty was ready to unleash it’s fury. It almost had each of them spewing Merlot like exorcised little girls. But they kept the beast at bay. So after the 30 sprints of 100 meters, almost every minute on the minute, for 30 minutes, the beast was put back to rest. And those two Swift Freaks, were not so swift for the remainder of the day.