YHC was flying solo for this morning’s Pull up session, and it’s been a few weeks since he’s made it out on Tuesday. He got right into it. Band assisted pull ups pyramid 3, 6, 9 Pull-ups, Dips, and Squats switching Squats for toe Dips and pistol squats with a bench under me to catch me in case I fall. As I was doing squats, I saw the band hanging from the pull up bar, and had an epiphany. The Band assisted Pistol Squat. I figured I had to at least try it. A little awkward at first, but could…

2 Gloom Warriors met up at the jungle gym at Goyne Park for a Pull Up and other things session. 3, 6, 9 with pull ups, dips, and narrow stance squats then switching the squats for toe dips Band assisted pull ups and….Pistol squats? That’s right, and Pool Boy went right down into it with perfect form, the Bands were of course helpful. Great to get after it for the early morning extra credit, and even had a hint of daylight by the end

2 Swift Freaks hit the track at Swift Creek Middle for a SPEED workout. It was hot and muggy,, even at 430am, but a slight breeze made it a moderately less uncomfortable 70 and sunny. On the docket today, was sure to be challenging, even in cool weather. Here’s what went down. Runner’s Drop Sets (or something like that) Warmup 4 laps (1 mile) All sets aiming for a sub 7 minute pace 4 laps, 60 seconds rest, recovery lap 3 laps, repeat 2 laps, repeat 1 lap, Cool down Boberry and YHC, pushed hard on this one. It was…

The Graveyard Shift made a road trip and was a day early, on Wednesday, June 4th. Today’s speed work, required a good sized hill, and Mt Midlo fit the bill. Here’s what the residents next to Mt Midlo witnessed. About a mile warmup around the pond, I think, it was dark and Boberry lead the way. Then to the base of Mt Midlo. 60 second hard run up Mt Midlo 30 seconds rest, recovery run down the hill. Repeat for 8 reps Short cool down and nice chat with the MOT PAX

With the cool mists rolling dramatically across the fields, two southern gentlemen emerged in search of some speedy track work. The work was found in the pre gloom darkness. This is what it was like more or less. 1 mile warm uo .5 mile at 8:20 1 mile at 7:50 .5 mile at 7:30 .5 mile at 7:15 1 lap cool down Only adjustment was a faster lap for big rig chasing a PR. great time as always. It was super hot and swampy so those cool mists were magical