Another early start to the day with a 5k through the Brandermill neighborhood and golf course, as well as a stop by Clover Hill High School. Ran along the 1st hole of Brandermill, and the pace of play was just south of 9 minutes per mile. I could have gotten a few Swings in. Maybe next time.
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8 Heroes showed up in the gloom at Tomahawk. A few more stayed home waiting for a postponed VQ that was kicked to another day. Audible called by Meatball to take advantage of the summer 70s and Sunny weather. Options in the car were, Kettlebell, Crossbow, WiffleBalls, or Kickballs. Kickball got the Q when Crossbow Tag was ruled out (not enough arrows). Pax Slosey (Slow Mosey) to the tennis courts with half the pax carrying 4 Crabgrass Sand Bags over shoulder to the Warmarama: SSH, Dead Man Hang, 30 seconds of Flutter Kicks. COP #1: Stole one from Banksy and…
2 Swift Freaks left the fartsack early for another installment of the Graveyard Shift. Temps were 70 and Sunny, and the only breeze I could feel was from our swift pace on the track. According to the bunny rabbit who was pacing us, here’s what happened. Run a lap then complete a group of exercises that usually adds up to 100. Quarter Mile Lap4 x25MerkinsJump SquatsOblique LBCs 25 each side Repeato Quarter Mile Lap20 Carolina Dry DocksDouble Clutch WW2s20 Ball DippersSide Tri Rise 20 each side Repeato Quarter Mile LapDollar and some change20 Curls20 Skull Crushers20 Lawnmower Pulls each side20…
Started with a mosey to the football field, starting at one end, ran to the 25 yard line-15 bicycles- run back to start run to 50 yard line-20 squats-back to start run to 75-10 burpees-back to start run to 100-20 American hammers bear craw back to 50, forward lunge back to start. next we did 4 corners, starting at first corner-10 merkins 2nd corner-10 merkins, 20 squats 3rd corner-10 merkins, 20 squats, 30 WWII sit ups 4th corner-10 merkins, 20 squats, 30 WWII sit ups, 40 side straddle hops next we mosey to the hill to do 11’s starting at…
14 Strong men made it out for YHC’s VQ which included some invigorating male community leadership. Cadence and tone were strong from the start. The Pax started with a mosey around the bus loop to a circle up for a morning full of SSH, Deadman Hang, Cherry Pickers, Merkins, and down for a little Roscoe’s mom. Tour de Green Mile Commence The Pax started with a glorious triple check which included bear crawling up to the bus loop light pole then moseying back to relieve his partners who were moaning and groaning performing either pole smokers or dry docks. Onto…
3 Hardy Goyners cut through the dense fog of the early gloom to get in another OTB Pull Up Session We started out with the usual stretching of the neck, shoulders, arms, and chest. Then into Hollow Rocks 3 sets of 10 Pull up Pyramids. Switch to grip of choice every time you start over 3, 6, 9 4 sets3 Narrow Grip Pull Ups 6 Reverse Grip Jerkins 9 Full Bodyweight Dips I decided to change things up with something different yet the same to finish things out. 2 Rounds 1 eachJerkin Negative Dip Negative Huge Congrats to Pool Boy,…
7 HIMs embraced the gloom for our monthly ruck (first Tuesday of each month). According to Michael Myers, here’s what took place… Trail head starts in Foxcroft and cuts down by the reservoir for 3/4 of a mile, and the pax was met with a nice hill to get the blood going. Few loops throughout the neighborhood, ending with one of the more serious hills in SOJ. caught our breath and back into the woods. Just under 3 miles of cutting through the fog. James and numbers, then off to Starbucks (the other one Swoop) for some quality 2nd F.
Recently….Lurch reached out for help with running. Big Rig invited him to Rockwood for a morning run. I was there also to see how I am doing plus a little training for upcoming Richmond race. We kept a nice, even pace even with the winds blowing(plus you would be surprised how many people come out that early for their walks). 4.25(I logged in at 4.57 miles) the pace was perfect for Lurch as he broke thru that wall of hitting 2 miles then done. The circle around the park is perfect I will be there this Saturday one more run…
Light warm up in the parking lot then off to the tennis courts at JRHS. The drill on the courts – shuttle run the width of two courts 5 times, then 20 merkins and 40 air squats. Repeat 4 more times. Mosey to the entrance of the football field. One pax runs a loop through the lot while the remaining alternate between SSH, wall sits, air squats, and donkey kicks. Swap and repeat for 2 cycles. Mosey across the parking lot to the short hill. Crawl bear up the hill, then sprint the hill 3 times. Mosey back to Weaver…
8 of SOJ’s finest met in the surprisingly dark back parking of Rockwood Park. As usual, the park was busy with walkers, runners, and an elderly gentleman doing wall sits and Freddy Mercuries on a picnic table. Definitely need to sign that dude up for the group. But I am here to talk about a workout…….here is a brief summary for your viewing pleasure. Mosey to the Nature Center Parking lot for Warm-Up:Jazzercise, Ukranian Soldiers, Windshield Wiper, Freddy Mercuries, Alabama Prom Dates, Hand Release Merkins AND Mario Jumps, Lunge Walks, Lt.Dans, Hoppin’ Hillbillies, Mummy Bernie’s, Broad Jumps, Murder Gorillas -…