Tag: Off The Books

Trying to mix up the workouts a bit. The back to back days of bootcamps has been beating me up. I got some advice from Mr. Rogers this Saturday at DogPile about mixing running between bootcamp days. Thought about it a bit and texted P.O.G last night (who is usually down for a run).

Met at corner of Willowmore and Amethyst this morning at 5:30 sharp. We put in a good 5.25 mile run, slightly above 8:30 mile pace. Good run. I missed that post run high.

Probably going to mix in more running here. Body needs the cross training.

All welcome.

Running Dead

Fart sack almost won out this morning as the Running Dead was almost the sleeping dead when I found out that I would be a PAX of 1, but I made it out to Rockwood Park for another rendition of The Running Dead with the3 lb dumbbells.

Made a right onto Courthouse towards Providence Rd took the first right into the neighborhood that is the other side of Courthouse Rd from where YHC lives. Got a little bit lost in the dark and followed the sound of traffic to Providence Rd and then made my way back to Rockwood. I set my dumbbells at my truck and did a lap around the park. Pretty close to full speed for the stretch from park gate to park gate(probably about .4miles) Total mileage was just over 4 miles according to my watch. Glad I didn’t let the fart sack win today!

3 Running Dead saddled up at 4:30 am for a group run exploring some new territory. YHC led them out of Rockwood Park via the utility road, across Hull Street into shopping plaza, and back into the Oxbridge Neighborhood. Zombie Brain was affecting YHC this morning as I tried to remember a route in my head that I devised 2 weeks ago. Had to take quite a few U Turns but still accomplished this 4.65 mile run :

6 runners, plus 1 four-legged leader, and 3 walkers maneuvered the mean streets of Midlothian while sharing stories and getting a sweat going. Great morning for a run! Thanks for showing up men.

The Walking Wounded

2 wounded zombies made it to Rockwood Park for another 430am session.

As I pulled up, a police officer pulled around right behind Florence and I thought our workout was going to be over before it started. But he moved along as I found a parking spot. Here’s what he observed from the other side of the parking lot. (The entire time!)

Warmup

SSH IC

IW IC

DQ IC

Standing leg kicks

LBCs IC

American Hammers IC

Warmup complete

We stayed in the basketball court where the timer runs to the other side of the parking lot and back (100 yardsish each way), while the other does step ups onto the bench

Repeat 3 times for each leg

Next is A Dora

Continue the laps we would complete the following exercises

50 double count Star crunches

100 double count ball dippers

150 WW2s

200 squats

Continue with some more ab exercises

Flutter kicks IC

Heels to heaven IC

Leg climbers (I’ve always done thes climbing 1 leg in the air to touch the bottom of my foot) Florence suggested 2 legs! Fire! Should have done more.

I believe that is it.

Florence and I both were nursing mild injuries, so we made a committee decision to avoid distance running and upper body.

We had a great time at the Rugged Maniac and are both looking forward to the one in the Fall. Lookout for announcements on an F3 group signup. It is on October 9th.

Next time we will invite Chesterfield’s finest to join us as an FNG. Im going with Barney Fife as his name.

We got in a little under 6.3 miles this a.m. Good run south of the James. Good times with the all Hokie crew.

With Big Rig nursing a knee injury, we decided to break out the kettlebells. A no running workout was promised and delivered. Here is a brief summary for your viewing pleasure:

Warm Up: Don Quixote’s, Clapping Ukranian Soldiers, Arm Circles, Helicopters, Hillbilly’s, Suzanne Sommers, Alabama Prom Dates, Raise the Roof’s, Walking punches.

Exercise One: 4 Corners
10 Lawnmowers on each arm
20 Upright Row
30 2 ct. American Hammers
40 Goblet Squats.

After the last corner, reverse and do the same pattern back.

Exercise Two: Wall Sits with various exercises
Up Downs, Forearm Curls, Overhead Press, Side to Sides, Calf Raises

Exercise Three: Self guided Triple Check
20 WWII sit ups with lift
20 around the Worlds
Crab Walk across the parking lot

YHC took us out

Final Thoughts: Enjoyed hanging with Big Rig this morning. I had actually done this workout a couple of years ago with Don Draper when he was coming back from a running injury. Checked out the backblast last night and repeated.

SYITG

YHC dusted off the sneakers and joined Don Draper and Boberry for a run. Perfect morning and YHC was happy to be out with this group of fine gents once again. 6 miles in total.

Aisle 5 took the opportunity to educate Wilson on the benefits of VFD’s in the pulp and paper industry on their walk.

Everybody wins today.

3 Running Dead leveled up at 0430 for a rigorous 5.4 mile route going up and down the hills on Courthouse Rd repeatedly until time expired. Call this one the Courthouse Halfpipe Route, similar to the Midlo Middle Halfpipe Loop. We had a little time to spare when we came back into Rockwood Park so we ran to the tennis courts then BTTF. If onthegomap.com is truly accurate, this was a PR for YHC in terms of distance covered in 45 minutes. We were trucking and the mumble chatter was strong. See Slack for lots of announcements and upcoming events. Prayers for the families affected by the 2 students at JRHS that passed away from the car accident. Here’s the route we did this morning :

3 zombies made it to Rockwood Park in the gloom at 430am for another version of the Graveyard Shift. We were moving a bit faster than your typical walking dead.

Conversation started on the topic of Chaplain’s son Touchdown, who was throwing up yesterday. And we discussed our weekends like Florence’s birthday and Easter festivities.

YHC took us around the park then took Courthouse Rd toward Providence. As we took Courthouse at one point it smelled like something had died. I thought Florence was going to throw up, but he pushed through. YHC took us into my neighborhood and right in front of my house. We turned back the way we came, but I threw in a trip down a pretty big hill, which we had to turn around and climb back up. As we made our way back down Courthouse towards Rockwood, I think Chaplain may have been coming down with whatever Touchdown was dealing with over the weekend. It slowed him down, but he persevered and pushed to the end.

When all was said and done, YHC’s watch said we did 4.8 miles in 48 minutes.

Glad to have Florence and Chaplain out with me this morning. YHC took us out on a pretty tough route that I am pretty used to. Hope Chaplain makes it through the day ok.