4+ flat miles. Around Weaver, through River Downs North, then to Stone Harbor Drive. Almost made it to the boat ramp, but “ran” out of time.. Out and back.
Tag: #SOJ
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Pull Ups and Dips For the FNG
There were 2 PAX out for pull ups and dips at Goyne Park. Justin is an FNG who’s decided to not let his new desk job pack on the pounds.
Started with some stretching and arm circles. Then a pull up ladder, and a dip ladder. Followed by a few sets of toes to bar. Finish up with max rep Pull-ups and Dips.
Welcome Justin, who would later be named Dr. Doolittle
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Busy Morning at the Park
It was one fine morning in the gloom at Rockwood Park, and YHC wasn’t the only one out enjoying it. Just as I was getting back, from some pull ups, Chaplain and Touchdown were pulling in. Touchdown headed for the basketball court, and Chaplain and I hit the trails. Conversation was plentiful. It’s always good to catch up with Chaplain. Mudslide was getting some laps in as well. Morning Wood once again is full of options.
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Full Tour of Rockwood
2 Premature Accelerators, got some easy miles in at Rockwood Park. Boberry had to be at work early, but that didn’t stop him from lacing them up this morning. We hit the paved trails, and also hit some unpaved ones too. Great conversation as always!
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“Do your best, forget the rest” Tony Horton
An Easter Saturday Eleven made their way out to Rockwood Park for the latest edition of Rocknroll. It was truly a beautiful morning, and actually really close to 70 and sunny. Here’s what happened according to the Carolina Squatter in the parking lot.
Mosey to the single basketball court for the standard warmarama
Suicides
Walking Lunges to Quarter, Half, 3 Quarter, Full, 1 Burpee at each line then Bernie back.Marching Ukrainian Soldiers, Bernie back
2 Burpees at each lineMarching Imperial Walkers, Bernie back
3 Burpees at each lineIndigenous People’s Run
3 Merkins then run to the front
Run to the parking lot on the west side of the snack shackElevens
1 Double Clutch Stiletto Squats up to 10
10 Merkins down to 1
Run in betweenMosey to the end of the parking lot before the hill.
Dora
100 Carolina Dry Docks
200 Toe Taps
300 SSH
Partner does lap around the parking lotMerkin Four Corners
12 Standard Merkins
12 Wide Merkins
12 Ranger Merkins
12 Diamond Merkins10 Minutes with Tony
YHC did his best to do Tony Horton’s Ab Ripper X before the bugs started eating us alive
25 reps each
In and Outs
Bicycles
Reverse Bicycles
Scrunchy Frog
WW2s
Fifer Scissors
Hip Rock n Raise (like our Heels to heaven with knees spread)
Pulse Ups (Legs stay in the air, and lift lower back in the air)
Oblique LBCs 25 each side
Mason Twist (American Hammers)Left a couple out since the bugs were eating us up.
Mosey to the snack shack
Triple check
Wall sits
Chair Dips
Run down the steps then around and back upNancy, and Herme led us back to the flag for 2 minutes of stretching.
Names, numbers, prayer requests, and announcements. Herme took us out.
Prayers for Leche and his family. They are going through 2 losses in the family in the last couple weeks.
Deep Dish is having hip replacement. Prayers for a full recovery.Century Classic CSAUP in 2 weeks, check Slack for details.
Great to see some guys I don’t usually see at Rocknroll.
I was blessed to lead.
Happy Easter everyone! -
Back At It
2 Swift Freaks got together for some speed work on a chilly morning at Swift Creek Middle.
We headed off campus for the paved trails of Brandermill for a 2 mile warmup. Then to the track.
8 laps at 815-830 minute pace
120 seconds rest
4 laps at sub 8 minute pace
60 seconds rest
1 mile cool downGreat to get out and run with Boberry after YHC’s marathon.
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That’s Happened before, that’s why we have a name for it
4 beasts from the east in SOJ made for the latest Bermuda Triangle Beatdown. It was seasonably warm (finally) a perfect 70 and sunny in the gloom at Goyne Park. Here’s what went down.
Mosey lap to the lower parking lot and back to the flag to get the cindies ready at the pavilion. But first to the yoga mat for the standard warmarama, mission, credo, and core principles.
Back to the pavilion for a Dora
100 merkins
100 Goblet Squats
100 chair dips
Timer runs to the gate at the parking lot and Bernies backFarmer’s Arm Day
Cindy curls to failure then Skull Crushers
Partner Farmer’s carries one Cindy to the tree and back, switching hands on the way back. Switch then repeato.Return cindies, then Broadway took us for a mosey to the lower lot.
5 merkins and 5 SSH at alternating parking lot lines, descending to 1.
Bernie mosey back to the flag.
Names, numbers, prayer requests, and announcements.
Welcome back Eastbound who went into hibernation for the winter, and Welcome to Dr Doolittle! He has 4 dogs, and works with YHC, Eastbound, and Pool Boy. There may have been some merlot spilled, but all parties pushed through! Hopefully we’ll be seeing more of them both in the gloom!!
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F3 x 365: part 1
19 HIMS joined the Woodsman on a chilly spring morning for his 1 year beatdown. We started off with some side shuffles, karaoke, super mario jumps, bear crawls, and broad jumps. The pax then circled up for some SSH and then various stretches to complete the warm up.
COP#1 – the “Dirty Thirty” (5 rounds of 30 reps of an exercise at each cone, with running)
- Exercise 1: 30 merkins
- Exercise 2: 30 squats
- Exercise 3: 30 LBCs
- Exercise 4: 30 Carolina dry docks
- Exercise 5: 15 lunges per leg
- Exercise 6: 5 burpees, and then run to the last cone and back to the start to wait for the 6.
Cop#2 – Dora
- 100 WW2s, 200 Alabama prom dates, 200 shoulder taps
ANNOUNCEMENTS
- CSAUP in May
- The Bridge – contact Heist
PRAYERS
- Keep Wildcat in your thoughts
- The family of a man that took his life shared by 3 doors down
The dora was cut a little short due to time but overall a good workout to start the week. We covered over 2 miles so good warm up for the CSAUP. I got the circuit idea from Crabgrass’s gauntlet (which was killer). Thanks everyone for coming out, especially the F3 HIMS from a little north. Shout out to Chaplain, he was at my first F3 outing at the Crossing last spring so was great to have him down south on a Monday morning. I’ve enjoyed being a part of F3 and appreciate all of you guys. Looking forward to part 2 in a year.
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Preparation Day
The bat signal was called out for runners interested in the next great F3RVA CSAUP event. These men answered the call. Plan was a 4 mile route with the faster runners coming back for the six at each intersection. We got a nice cruise in with some guys pushing the pace when they felt the urge! Great work. If you are thinking about doing the century 2.0 on May 2-3 reach out to me!