Tag: Off The Books

  • Mixing It Up

    Party of 3 for pull ups at the jungle gym at Ecoff Elementary on a comfortable 70 and sunny morning in the gloom.

    We started with the usual stretching and some pull ups. YHC wanted to try something different with the Bands. A one armed lat pull down. Unfortunately, not able get the band high enough to allow for a perfectly downward motion, but was able to get it to a 45 degree angle, which will have to suffice. Then the usual dips and jerkins. We also added a max dead hang to the regimen.

    Throwing in some new stuff, since we’ve been doing a lot of the same stuff for a little while. Hopefully this will stimulate some growth.

  • Ruck-a-ccino

    9 HIMs came out to show Alamo is more than a parking lot! Left the stop sign right at 5:30 and made our way past Matlock house and his hoarding neighbor. After a quick game of Frogger, we reached the back pond and took advantage of the sunlight to go along the path and eventually up Mt. Dora.

    with a quick pace we made it to the reservoir for a foggy stroll with the smell of honey suckle serving as a nice change of pace from the sweat smells. We relived CSAUP, spoke about an event on September 26 (save the date, evening event) and finished it off with useful information on bee reproduction.

  • No Speed Work Today

    2 Brandermill zombies met at Swift Creek Middle for what was supposed to be another speed work session. However, YHC’s leg was not having it. After ample warmup and 1 lap giving it a go, YHC just decided to do some strength training, Boberry was kind enough to join.

    We moseyed back to our vehicles and got the bricks and cindies.

    Arm Circles and Taint Ticklers

    Then grab the bricks and do some lat raises and arm circles.

    Grab the cindies

    Calf raises

    10 slow 20 fast, duck footed, pigeon toed, and regular while holding Cindy.

    Stiletto Goblet Squats 2 sets of 20

    Big Girl Stiletto Goblet Squats (wide stance l) 1 set

    Mosey back to the track for some core work

    In and outs

    Seated bicycles forward and reverse

    scrunchy frogs

    Boberry led some elbow plank exercise that had to do with a dolphin and JLo or something.

    Finish up with a lap around the track and YHC’s leg seemed to feel better.

    Very grateful Boberry was willing to audible with me as my leg just didn’t want to cooperate this morning. Good times as always with the Broberry.

  • 369 Damn She……

    Beaver and I hit the morning with a mix of Broga and 369s Big Rig style! We knocked out 10 rounds of 369s with a run after the 5th round and another to finish strong. Beaver crushed his pull ups with some leg raised pull ups. I couldn’t manage those yet but maybe one day.

    Sending prayers for the men stepping up Friday night. Stay strong!

  • 200 Meat & Potato’s

    4 Sandbagging SOB’s emerged from the gloom for a meat & potato style beatdown by YHC! As always Beaver prefers quality over quantity, but today we worked on both for this 200th post. Here’s we go!

    • Mosey 1/4 mile around the fb field trail for some chatty stretching.
    • The Wives
    • Scorpions
    • Quad Stretch
    • Toe Grabs & Butterfly
    • Arm Circles & Seal Claps

    1 COP – M&P – AMRAP – Go for 10 Rounds!

    • 20 Sandbag Sissy Squats
    • 20 Merkins
    • 20 Ab Exercise-your pick, no repeats.
    • Mosey 130 yards
    • 10 sec break after every round – 30 second break after 5th round

    Accounted for – 200 50 lb sandbag squats – 200 Merkins – 200 Abs – 1 mile of mosey.

    CoT

    Century CSAUP coming up in 2 days!!! Thanks for coming out today brothers! Way to push!

  • Solo, But No Po Po

    YHC pulled up to the parking lot at Goyne Park, a little nervous that there may be 5 0 waiting in the lot. Fortunately, the parking lot was empty, but unfortunately, YHC was the only PAX there for Pull-ups and Dips.

    Headed over to the jungle gym and did some stretching before a few pull ups. Then some dead hangs for maximum hang time. Then 3 sets of max pull ups.

    Next over to the dip bars for a handful of sets of dips.

    Back to the monkey bars for another dead hang and set of max pull ups.

  • is it still a “pre-run” if it’s longer than the main event?

    two gentleman set out to find out the answer to this question. As well as “how early is too early?” “On a Saturday?” “Was this a good idea?” “Is this fun?” “Are we going to make it back on time?” “Is 12/mile reasonable for an overall pace on a trail run?” Answers were deemed to be yes it’s a pre-run, before 430, yes on a Saturday, it was an idea, yes, we did somehow, yes but only by pushing it when the trail opens up. Got it a little over 10k. Great to catch up with Big Rig. Glad to get some trail miles in preparation for the river rock half coming up.

  • Run, Camp, Sleep? Repeat

    The rugged trails of Pocahontas State Park became a crucible of F3 fortitude as the Ragnar Trail unfurled its demanding course over two relentless days. Two 8-man bands of F3 brothers, including the tenacious crew from F3 Roanoke, plunged into the wooded depths, each leg a visceral test of both sinew and spirit. The exchange points pulsed with nervous energy and booming cheers, a constant churn of muddy warriors slapping hands and red,green or yellow slap bands, and launching back into the fray, each returning with tales etched in sweat and dirt of hills conquered and obstacles overcome. The cloak of nightfall added a primal dimension, the solitary beams of headlamps slicing through the inky blackness as runners embraced the suck, their rhythmic footfalls a testament to unwavering resolve. The legendary Snuff, our self-proclaimed serpent sentinel, kept a watchful eye for any lurking copperheads, while the indomitable Dookie ventured into the moonlit gloom for his final leg, the eerie glint of deer and spider eyes his silent companions. Saturday witnessed a Herculean push towards the finish line, weary limbs somehow summoning hidden reserves, fueled by the unbreakable bonds of brotherhood and the tantalizing scent of victory. A few hard-fought tumbles punctuated the effort, gravity claiming victims as fatigued legs faltered on unseen roots. Sable spent his final yellow lap eating humble pies as he passed the camp walking when no one was watching.  Our fearless captain Belay was “on” as he completed impressive sub 40minute lap times and helped to tether us closer to an ever increasing finish time. A hearty AO clap goes out to Tin Man, our venerable 50-year-old camping virgin, who, between fits of side cramps, laid down impressive lap times with a stoic grin and minimal sleep. The Ragnar Trail at Pocahontas was a potent forge of F3 fellowship, pushing each man beyond perceived limits and hammering home the enduring strength of our shared commitment. By the time the final runner crossed, any semblance of machismo lay vanquished in the parking lot, a testament echoed by the announcer’s booming pronouncement of FNG “Catfish’s” triumphant completion. With such a solid group and a chance appearance from F3 “Last Time” may the low hanging fruit of this Richmond native CSAUP garner more than 2 teams in years to come.  Shall we stoke a rivalry with our Roanoke brethren to galvanize attendance.   This AI aided back blast brought to you by team AYE AYE co captain Machismo for his spin on II and AI interplay.  YHC is thankful for the brotherhood but also for a quiet bed tonight without bullfrogs, crickets, and geese. 

  • Let’s Keep This Train Rollin’!

    2 Hardos emerged from the gloom on PFP for some OTB action(we gotta carry this momentum)! YHC keeps an eye on the GoRuck workouts on occasion and saw something that looked decent, so, way we go!


    Warmarama! Stretch OYO and mumble chat.

    Let us not forget our form!

    COP 1 – Release the Sandbags! 3 Rounds – 50 lb bags.

    • 40 Step Ups w/SB
    • 30 Bulgarian Split Squats – w/o SB
    • Travel 200m w/SB – culminated for over a mile of travel with the sand bag on our shoulders.

    COP 2 – Mosey from the lot to the ODG for 10 sets of 3/6/9’s. Mosey back to the lot.

    The time passed so quickly this morning, I’m not sure where it went!
    Loco Motion tomorrow! Don’t miss out!

    Stay Hard!

  • The Swift Freak Show

    Two intrepid warriors of the gloom went to set a baseline on the 5k today. At different points in our training journey , both choosing to try and get a little better each day, we hit the Swift Creek Elementary track. Goal was to see where we are at with the running specific training we’ve been doing. One mile warm up, 5k all out, one mile cool down. We were both pleased with our times, hitting PRs with Big Rig just coming off of running the Roanoke Marathon, and YHC running the Century in a week, and then the RiverRock trail half a few weeks after. Great conversation during warm up and cool down. We went beyond conversational pace for the 5k. Shout out to Big Rig for pushing YHC to be better.