3 ghouls descended on Rockwood Park at 0430 for a group run. 4.87 miles were logged according to the route below.
Numbers, Names, YHC took us out in prayer
Safe travels to Chaplain this morning driving to Culpeper for work
NMMS : Enjoyed the run and mumble chatter this morning. We got to explore a little of YHC’s neighborhood today!
Unfortunately, most of the usual OTB suspects were out this morning. To get in today’s required training mileage of 14, YHC met Draper at 530 to get things started a little early. A quick(ish) 3 mile loop brought us back to Starbucks by 6 to pick up Rosie, who was looking for the usual 6-7 OTB mileage. Another loop and 7 miles later brought us back to Starbucks. YHC was expecting to bid farewell to Rosie at this point, but when it was revealed that the final loop was just 4 more miles, he was feeling good and all in.
The temps were great for a long run this morning. Thanks always to Draper for making up the routes. Over two hours of running (coupled with YHCs short attention span) is too long to remember everything that was discussed.
Safe travels for all those on vacation this week for spring break. Apparently Boberry got sick on vacation last week…so prayers for his speedy recovery.
Peace!
Big Rig and YHC linked up for our first group run for the 4:30 am Graveyard Shift rather than a Bootcamp. Went back to our roots at Rockwood Park. Here’s what the two deer a couple feet away from us on the trail observed :
4.97 miles (we’ll call it 5) route that went through the forest paved trail big loop, then to the route behind the nature center, out to Courthouse Road, cross over to Old Courthouse Rd, go through two church parking lots and apartment complex, back into Rockwood Park for half a loop, then BTTF.
NMMS : Big Rig’s growth in 1st F is the fastest YHC is seen among any PAX. Truly inspiring. Enjoyed the run today brother. Keep up the great work. Here’s a snapshot of the route from onthegomap.com :
One walker and four runners hit the mean streets of Midlothian for this week’s edition of OTB.
Gumbo rolled in looking for a porta-john and seeing none decided to desecrate Starbucks before the baristas knew what hit them. Feeling the weight of last night’s dinner off of him, we were off.
Runners got in a well paced 6.5 before returning to Starbucks. YHC and Draper took off again for an additional 4.5 to hit this week’s training target of 11.
Not sure of Nancy’s route although we did encounter him along Coalfield. Regardless, Nancy got it done.
Safe journey for all those traveling for spring break or whatever.
Have a great Sunday!
We met at 6am, we walked and rucked. We discussed the QSOURCE topic Preparedness as it relates to life and leadership. We learned from each other and hopefully got a little better, and a little more prepared for what life will throw at us. “Getting Ready For The Expected While Being Ready For The Unexpected”
2 Walking dead made it out for another rendition of the Graveyard Shift at Providence Elementary. Here’s what they were doing.
YHC was not feeling it this morning but I feel like I brought it, the best I could.
Started out with the standard warmup. SSH, Ukrainian soldiers, etc. )
Moseyed over to the school bus pickup area.
Double check
Walking jerkins. (Australian rows while walking hands from one side of the bar to the other) traveler runs to the tree and back, Repeato.
Then repeat 2 more times with the traveler running to the end of the lot and back.
American Hammers around the clock turned out to not be good for someone with hip issues. (Poor thinking, on my part) We scratched about halfway through.
Moseyed over to the main entrance for another double check.
Mountain climbers while traveler does walking lunges, then Bernies back x2
Jump squats while other runs to the end of the lot and back. X2
One person does plank position alternating each arm towards the sky while the other does walking lunges.
One person does monkey humpers while the bear crawls to the entrance and runs back.
Mosey back to the flag for ring of fire
100 LBCs
30 count flutter kicks IC
30 count American Hammers IC
Stretch on your own.
Florence brought it as usual. Thankful for someone joining me in the gloom.
Reservation for 2 at this morning’s edition of Graveyard Shift. Here’s what happened :
Warmarama : 10 SSH IC, 5 DQ’s IC, 5 backwards Arm Circles IC then Reverso, 10 Ukrainian Soldiers IC, 10 IW’s IC
THE THANG :
Modified Dora # 1 : 100 Merkins, 100 Bicep Curls with a 35 lb dumbbell, 300 LBC’s (Timer runs to far side of parking lot and back)
Modified Dora # 2 : 100 Overhead Press with a 35 lb dumbell, 150 Stationary Lunges SINGLE COUNT, 300 LBC’s (Timer runs to far side of parking lot and back)
Mosey to other side of the school where bars are located
Modified Dora # 3 : 50 Jerkins, 100 Incline Merkins, 300 seconds of People’s Chair (Timer runs to the tree next to the school side entrance and back)
Mosey BTTF
1 minute of behind-the-back wrist curls with a 35 lb dumbell
DONE
Numbers, Names, YHC took us out in prayer
Safe travels to Chaplain this morning going on vacation. Safe travels to Big Rig on Wednesday going on vacation to Myrtle Beach. He plans to post with F3 there.
NMMS : Today had a lot of Suck. Didn’t want to wake up, cold and rainy outside, body felt tight, allergies still ongoing, etc etc etc. But I’m better for going and I know Big Rig would say the same. Appreciate you being out there this morning with me brother.
Well, YHC said F Daylight Savings Time and posted to OTB. DST and travel wiped out the rest of the PAX. No problem. I get to dictate the pace and do my own thing…great. I got off to a good start with a 9:30 first mile, but then all went to shit when two negative splits lead to an internal challenge to have 5 negative splits. And an 8:17 sixth mile completed the challenge. So much for controlling the pace and an easy 6. Wonderful sunrise on the way back across the river. A great morning!
1 man Wolf PAX
Considering we started doing the grueling 430 am Graveyard shift in September (i think) the fact that today is the first time that I’ve been by myself is pretty impressive. @Florence would tell me I need to recruit the cafeteria worker I occasionally see at Providence Elementary. At least I know someone who is awake in the gloom. Anyway here’s what I was up to.
Started out at the basketball court. Suicides 1/3, 1/2, 2/3, Full court x3
Mosey over to the hill with 3 lb dumbbells
Run to the bottom of the hill then run back up. X5
Run to the bottom of the hill then Bernie back up x5
Run to the other side of the soccer field and broad jump back
Repeat hill and soccer field exercises
Side shuffle to the end of the hill and back
Side shuffle to the bottom of the hill and back, repeat opposite side
Run to the bottom of the hill and run back up x2
Run to the bottom of the hill and Bernie up x2.
Run to other side of the soccer field and broad jump back
Mosey back to my truck
1 man Wolf PAX out.
Three walkers and six runners met up this morning to get it done.
To help Honeymoon prepare for his upcoming Palmetto relay, runners clocked in a little more than 9 miles with a Gumbo curated route through Salisbury and Powderham. Boberry started his morning at 5am in order to get in the nine and still hit up early church…strong work Bo!
2nd F followed at Starbucks.
Enjoy your Sunday fellas!