The call for an easy Sunday Run was put out and the PAX delivered. Despite the lower humidity we found the flattest roads in Salisbury, including where YHC grew up, and kept it slower than usual. The runners even beat the walkers/ruckers back, that’s what I call easy. The consensus is we need more of the slow pace long runs. Time will tell if we keep to that, I know Honeymoon will approve.
Tag: Off The Books
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Back at Rockwood
YHC was back at Rockwood Park for the first time since June. Not too much had changed other than the gates weren’t unlocked. 5am rolled around and it was time for the solo act in Premature Acceleration.
2 mile warmup run, then 1 mile with the weighted vest. Then 3 sets of 10 hollow rocks at the monkey bars on the kids playground. Then 6 sets of 5 deficit merkins between the cindies, broken up by a few farmer’s carries. Then 3 more sets of hollow rocks, followed by a few more sets of deficit merkins broken up by farmer’s carries.
Few minutes til 6 and Mudslide pulls up, as the Latino Market is getting setup. Mudslide had PLENTY more beatdown with his Morning Wood and RocknRoll
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Triple Check right in the Goyne
Three hard chargers met in the early, wet morning, for a good of fashioned beat down.
The Warm up Side Straddle Hops, Cherry Pickers, Helicopters.
Triple Checks, galore:
The first: 35 lbs kettlebell swings, 45 lbs goblet squat (I did call out State Farm for doing dead lifts instead of goblet squats, and he played the UNO reverse card on me, and pointed out that I did not initially say goblet squats. Touché, State Farm, Touché), 50 lbs medicine ball carry (50 yards)
The second: Tricep dip, 50 lbs medicine ball slammers, 35 x2 kettlebell farmers carry (50 yards)
The third: 50 lbs Medicine ball alternating merkins, 35 x2 kettlebell step ups, Super Mario jumps
A kind of indigenous run where we also passed the 50 lbs medicine ball to the front.
FINISH HIM!!!
The last 8 minutes were a compilation of blood, sweat and tears, brought on compliments of State Farm. There were some accordion merkins (I believe that’s what they’re called), renegade rows, kettlebell curls, backwards bear, leg lifts, Bulgarian stand ups, more accordion merkins, and a bunch of other fun things.
It lasted supposedly 8 minutes… I saw my watch, I know it was eight minutes, but damned if it didn’t feel like it lasted as long as the previous work out.
COT
No announcements/No prayer requests
Thankfulness to be able to able to get up in the morning and do what we do, to watch over us, and great thanks for letting up on the rain just before we started the workout.
It was great to get back at it again. It was great to see State Farm and Poolboy. As life starts going back to normal… er, chaotic normal, I hope to start doing more OTB’s on Thursdays.
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4 Weeks Until BRR
One overweight and undertrained aspiring BRR runner took to the mean streets of Westham in the latest edition of First Watch, or maybe, The Clinic, or maybe Spider Run…. Temperatures were 70 and sunny. According to the mullet-sporting guy getting handsy with back rubs in the RRC,B parking lot, the following might have happened.
Route: River Road Church, Baptist to South Ridge to Westham Station to Huguenot to Bat Cave to Richmond Way, around the baseball stadium to New Fraternity Row, left on Hampshire, which immediately becomes Baldwin, to Wood, right on Beechwood, left on West Drive Circle, right on Lindsey, left on Forest, right on Ridge, left on Ziontown, left on University, right on Ralston, left on River, and back to the (actual?) shovel flag (and, if someone brings a shovel flag to an AO with a different Back Blast, can YHC count that?). 5.3 miles.
Number, name, and YHC had just about taken himself out when the First Watch crew returned. Numbers (plural), names (plural), and TryHard took us out.
Announcements:
The Bridge has an All-Star cast that will be helping organize each micro area of F3RVA to help some men struggling with a variety of challenges. We have 6 native RVA guys and one Amelian who are committed to leading (or organizing other men to lead) at least 2 workouts at The Bridge over the next 12 months. These guys are studs, and there work is highly appreciated. More to follow.
Float on the James has been postponed due to likely Flood on the James.
Prayers for Lurch and his family. Let’s hope for a short and positive hospital stay.
NMS: YHC typically travels mid-week and runs Wednesday or Thursday mornings. But, not if there is a tropical storm and not if the oven breaks at home. So, having administered a Beat Down on Monday at DaVille and having suffered (at least one) Beat Down yesterday in Ultimate (thank you for organizing, Swoop!), YHC pondered whether to run (as normal) or take on a TryHard beat down today. Remembering the old saying, “Always take the lesser of two evils,” YHC clicked, “5 Mile Run” and “Add to Cart.” It was a super slog today. The struggle was real, but YHC is glad he did it. Only a few more weeks to prepare for the mountains. Let’s go!
Good time at the Coffeeteria and catch up with TryHard, Ronnie, and the Usual Deplorables.
UpChuck spits the bit.
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You were doing 10!?
YHC plus a faithful two ripped up the jungle gym this morning for another addition of pull up strength. Headlamp are back in style and lit up the following down
11s with toe touches and dips
reverse ladder pull-ups emom down from 6-7 reps. Then banded burnout.
way to put in the work boys!!
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Dancin’ in the Dark
YHC + 3 did the early morning jungle gym dance. An excellent way to work on strength prior to a killer Westhoe guest Q by the infamous Fudd. Props to Pool Boy and Broadway for joining to get in the extra work.
- warmarama – arm circles, back stretch, chest opener
- Banded Work
- 5 sets assisted pull-ups or muscle ups
- EMOM
- 4 Pullups EMOM (negative hold on last rep)
- Plank/Shoulder taps during rest
- Jerkin/Dip Superset
- 1 dip/2 jerkins
- Ladder up to 5 dips and 10 jerkins
- burnout/Finisher
- Low Pullup Burnout (bottom 30% of range of motion)
- to failure, 3 sets
Great work by all this morning. Adjusting and modifying as needed – but everyone is gaining strength! Onto the Fudd show!
State Farm
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DeadPool and Wolv… No, just McBig Rig
Party of 2 for Premature Acceleration at Goyne Park. Pool Boy beat me to the punch today as I stayed in the fartsack for a few extra Zs. I was about 10 minutes late, but Deadpool (Pool Boy’s alter ego) got the party started without me.
The workout today was provided by Boberry, who opted to smartsack as he was a little under the weather yesterday. Hopefully, the rest day will do him good.
It was fairly simple.
25 merkins, then run one half mile. Repeat for 45 minutes. With one catch, each half mile needs to be faster than the previous one.
There were some modifications but we both got a good early burn in. Luckily there weren’t any pull ups, as we got ready for State Farm’s total beatdown!
Props to Pool Boy who continues to push himself. This was his first Triple Workout and he brought it to the very end!
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Triple Dipple Pull-Ups
YHC was joined by Broadway and Pool Boy for some morning Pull-up and dip training. Excellent having the group together.
- Warmup
- Escalator Pullups (1, 2, 3, and reset) in a group
- EMOM Pullups – 4EA – Plank In between
- EMOM Straight Bar Dips – 10 EA – SSH In Between
- “Pulse” Pullup Burnouts – 3 Sets each
Too sweaty for the weight vest on the Oyster Q – this burned me out! LFGO!
-State Farm
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We run these courts!
The three amigos put in some extra work this morning, right after Morning Wood and Rock & Roll. We headed to the courts to challenge Ethel and Frank in our off-the-books Pickleball training session!
Oyster / Paul (78 yrs old) (W) vs Nancy Lopez / Hardywood (L)
Notes: Paul asked multiple times if these guys have played before…Oyster / Hardywood (W) vs Nancy Lopez / Kim (L)
Notes: It happened so fast, I forgot what happened.
Oyster / Hardywood (L) vs Nancy Lopez / Val (W)
Notes: Nancy/Val strategy was “when in doubt call the ball out”…. it worked. jk jk, Well done! Nancy was unstoppable this round.Oyster / Hardywood (W) vs Ash / Kim (L)
Notes: Hardywood was locked in, played the kitchen, deadly serve, drove it home. They never had a chance.NMS: If you don’t have a partner yet for the PB Tournament you better grab Nancy Lopez or Hardywood they have been working on their game and it shows!!
Oyster
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Good Karma? Bad Karma?
2 HIMs came out for Premature Acceleration Goyne Park version. In preparation for the Homegrown Half in 2 weeks, Boberry and I decided to go for a 10k. We managed to get it in with a few minutes to spare. Ran through some neighborhoods, a trip down Karma Rd. Then the second half we made a short trip down Iron Bridge Rd. Always great to catch to catch up with Boberry.