Tag: Off The Books

YHC rolled in right at 5am for our weekly Extra Credit Pull Ups and Dips Session. Pool Boy was ready and waiting. We made our way to the jungle gym.
Did the usual stretching, Hollow Rocks, then 8-10 minutes of Pull-ups, and 8-10 minutes of Dips

it’s the appropriate question to ask when you meet a barb wire fence to start your ruck, but 7 HIMs tapped into their athletic prowess and cleared the fence, with only one toe suffering injury.

carrying on, the Pax was quickly introduced to why I suggested boots for this expedition as some spots were a tad…muddy.

Down the pipeline, crossed over Woodbridge and continued down towards Tomahawk Creek. Turn tot he right brought us to RounTreys backside [insert Fandango joke]. 180 and made our way up to Old Hundred and then doubled back to the start. At this point the sunrise made it a lot easier to navigate the slick spots.

overall 3 miles of quiet, peaceful wilderness trekking. Always good to spend time with the guys and chat about life and get to know each more! Looking forward to next months ruck

2 Runnas, hit the track at Swift Creek Middle School for the latest, or should I say earliest edition of The Graveyard Shift. As if 430 wasnt early enough, we had 8 miles of speed work to get in, and we had to get out even earlier at 410.

Today’s format was as follows

1 mile warmup about 9-930 pace

Alternating miles at about 830 and 730 pace (Boberry was hitting 7s!)

1 mile cooldown

Always great to catch up with Boberry for a run. And grateful to have someone willing to get up so early to hit those miles on the training plan.

2 Bad dudes hit the jungle gym at Ecoff Elementary. Pool Boy and Big Rig keeping the pull up and dip session going.

This session was pretty simple. A few minutes of stretching, followed by about 10 minutes of EMOM Pullups, then 10 minutes of EMOM Dips.

After missing the last few weeks, it was great to be back out in the gloom with Pool Boy on a Tuesday.

2 Mountain Goats headed for the neighborhood of Sunset Hills before sunrise, from the friendly confines of Rockwood Park. With YHC’s Blue Ridge Marathon, and Boberry’s River Rock Half fast approaching the miles are adding up, and so are the elevation changes. We ventured onto every side street to get every hill we could, and did the same in the Providence Creek neighborhood.

YHC read somewhere that Oprah ran a marathon in 4:29 which made YHC double check his time from Shamrock last year. 4:28. Get some, Oprah!

two PAX looking for some speed work were able to find it at the Graveyard Shift today. YHC was running a couple minutes late but had the Q, so we hit the ground running. Here’s the WOD:

• warm up lap
• 2 laps at 10k pace
• recovery lap
• rinse and repeat (literally with the rain)
• 2 laps at 5k pace
• recovery lap
• rinse and repeat
• 2 laps at 1 mile pace
• recovery lap
• 2 laps at 5k pace
• 2 recovery laps

Ended at right around 5 miles. Prayers for Big Rig’s co worker who lost their father. Announcements: looking forward to the century 100 miler! Details to come

NMM

The back blast title comes from Big Rig’s question to me. Somehow I still kept yapping no matter what pace we were running. I may be faster if I learned how to shut my trap. But then I wouldn’t want to post. The 2nd F is the glue, the reason I continue to come out for F3!