Party of 5 PAX showed up for the latest and greatest installment of The Bermuda Triangle. It was a rather chilly 70 and Sunny, but things would warmup quickly. Mosey lap around the parking lot then to the top of Taco Truck Hill for the warmarama. SSH, Don Quyotes, Imperial Walkers, Nancy Kerrigans, LBCs, Plank for mission, credo, and core principles. Some of the guys had no idea who Nancy Kerrigan and had to be given the Broadway version of Wikipedia. 50 Mountain Climbers Double Count50 Rollover Crunches50 Diamond Merkins on the pole50 Pole Dancers Lunge walk lap or Run…
Browsing: #SOJ
Four ruckers and three runners secured the AO early with discussion revolving around the return to meeting up at the front parking lot now that the latina market has closed up – maybe next week! Really enjoyed getting to know Broadway’s relative Dangerous Minds (DM) as we speed rucked the outside loop of Rockwoods trails. Sunrise at the lake was gorgeous, and the PAX stopped at five different intervals to complete x20 Copperhead Squats IC, adding up to the celebratory number of the day, YHC’s 100th Q for the year. Needless to say, all were feeling perfectly warmed up to…
A solid SOJ PAX of 16 studs squeezed into the few remaining parking spaces at NoToll and crowded onto the basketball court. With fellow missionary “NoGrass” in attendance, here’s an outline of how the Pain Train toured the AO: The THANG: WARMERAMA: Slaughter start with a SUICIDE LADDER – x5 Rounds, counting down Burpees on the end line from x5 Burpees down to x1 Circle up for the Welcome, Disclaimer, and usual DTH top to bottom IC Reps Mosey out to PAY THE TOLL (x20 Incline Merkins + x20 Dips) COP #1: Form up on SOJ’s premier lush field HIGH…
”Who is this guy?” was soon followed by even weirder looks after I took out the Ghost Flag and stole the Q from Purple Rain. After a mosey around the large bus loop we circled up for a little disclaimer and some warmups of Helicopters, Arm Circles, Ukrainian Soldiers, DQs, LBCs, Flutters and Merkins. Taking from Attila’s playbook, I took out a park of cards to determine the kettlebell exercises. Clubs were Curls, Spades-Squats, Hearts-overHead presses and Diamonds-Da swings. Face cards=ten, Diamonds=15, face value for everything else with a 5 minimum and 2 jokers for ten burpees each. Lots of…
14 HIMs came out on a wet Monday morning to see what YHC had in store. I had prepared a nice easy workout to ease @ntb back into F3 after his time off but I think the fart sack got the best of him. so here is what went down… Slow mosey around the cul de sac and then Warmarama – SSH, Merkins, dead man hang, Ukrainian soldiers, Freddie Mercurys…some minor grumbling that the exercises were outside the typical also order but we moved forward. TRIPLE CHECK- LBC’s / Squats and runner runs to find a snowman each time looking…
Ghost writer here for Studfinder. 20 dirty dogs came out to join old Studfinder this past Friday at Satan’s Hill to cap of VQ week. Good job on warmup and the introduction. After all that, Studfinder introduced 13 stations of pain. Partner up, about 2.5 minutes each rotation. 1. Tug of war X3 then stretch w/ rope 2. 20 squat run hill 20 squat 3. Jump rope 4. Bench press x200 5. 15 pushups run hill 15 more 6. Medicine ball squats 7. 15 chest to bar run hill 10 more 8. Lunge with weights to curb/cone x2 9. Overhead press x150 10. 10 burpees run hill 5 burpees 11. Farmers walk to cone x2 12. Curls x200 13. 20 side strat hops run hill 20…
1 Pavement Pounder and 1 trail runner got up in the wee hours of the morning for the first edition of Premature Acceleration since I don’t know when. We ran around to the back entrance to the park then a tour of the Mayfair Estates neighborhood behind PapaJohns. Great to catch up with Boberry as always. I have the Richmond Half Marathon next week, and Boberry has a 30k trail run coming up in January, so we had a lot of talk about nutrition and strategies for running races. Then on to DTH’s ruck and beatdown!
6 HIMs came out for a lovely jaunt throughout RounTrey. According to the stars on a clear morning this is what happened. Meet st the stop sign, no sign of Fandango so we swing by his house. Discussions about revving our engines occurred but we carried on through the new section, up Enmore and around to McGruffs house. Circling back we swung by the reservoir and took advantage of daylight savings. Discussions centered on the Commanders running the East despite our token Eagles fan objections. It’s good to get the group together and share coffee, conversation, and exercise
Three average runners and Doozy set off from Midlothian Middle on a quest to tame the mean streets of Northern Midlothia. The route took us through the Old Towne and into Salisbury. Runs haven’t been quite the same without Tobit, but halfway through the course we identified our new squirrel (the runner who panics and separates from the pack when a car approaches). As we wandered into the Salisbury neighborhood, the most dangerous part of the route was afoot and a speeding car was fast approaching the hairpin turn. Three of us took the inside track on Winterfield Rd to…
7 outlaws rolled up right at 5:30. YHC VQ. Checking over their shoulder for the law, but saw none. Mosey down the road to secluded cull de sac hideout. Warmara included: SSS, Don Quixote, cherry pickers, arm circles, plank, push ups, LBCs, and Alabama prom dates. COP#1 Indigenous people mosey to ramp, six doing 5 push ups COP#2 Indigenous people working up the ramp w/ jerkins and incline merkins. COP#3 Mosey to arch for triple check: flutter kicks and squats COP#4 With only a few minutes remaining (man that went fast), YHC threw out forty corners. 10 laps around parking…