Warm and wet, just the kind of morning Johnsonville dreams of. Here is how it went down: COP SSH until Pigskin’s mastery of foreign languages runs outHillbilliesCherry pickersMosey to the trackMerkins and maybe some other stuffScrap the ground and pound – 12 laps of the track (1/4 mile at a time) with dealer’s choice exercise to follow, including HRM, arm circles, PLT, reverse crunches, WWII sit-ups, Hello Dollys, shoulder tap merkins, side lunges, and others YHC cannot rememberMosey back to the parking lot where Johnsonville took us out Solid work from the PAX today. Gridiron is more than just ground and…
A Fab 5 to advance of the warm weather to get in a run this morning. The plan was run for an hour at your own pace. Distance ranged from 5.5 to 6.25 miles. It was great to finally met Clint and also to have Mr. Holland join us for a run We headed over to the Local Cup and met up with the two that went to Dogpile Plans were discuss about a half marathon in April SPIT ON THAT!!
Today was a perfect morning for the GP Dogpile VQ and 21 studs gathered to kick the weekend off right. Corned Beef generously lent YHC his shovel flag and here’s how things went down: Quick Warmup: roll to the Carillon circle including some karaoke, high knees & butt kickers; SSH x 16, DQ x 10, CP x 10, Merkins X 10 Four corners: Mosey to the Carillon field to start off with four corners of 10 x Merkins, 20 x Superman, 30 x MH, 40 x WWII. Run the long sides and bear crawl ends, forward / backward alternate. Exercises…
Warmup – SSH’s, Hand Release Merkins, Arm Circles and LBC’s, Squats Workout – 4 Corners with increasing numbers (15 – 20 – 25). Calf Raises at the Flag Pole, WWII Sit Ups, Hand Release Markins and Heals to Heaven. 11’s with calf raises at the flap pole and ball dippers across the parking lot (bear crawl to and from). 11’s at same location – LBC’s and Decline Markins, 11’s Monkey Humpers and WWII sit ups. Numberama, Namarama and I took us out with a prayer.
Corned Beef planted the flag and we took a couple laps around the parking lot to gather the 5th. Warmup: Arm Circles, Side Straddle Hops, LBC’s, and Hillbilly’s The Workout: Started with the Beep Test. I died in the 6th round. The other four gave up in the 7th. I hate it but it’s good for me, right? Next was 4 Corners of 40 – Calf Raises at the Flag Pole (nice raised surface for good extension), Squats, Hand Release Merkins and Heals to Heaven. We went around to the 4 corners of the parking lot once but did one…
Bettie Weaver Elementary School was the launching point for another round of exercise and fun that we like to call Twin Team. 3 of SOJ’s finest answered the call on this chilly morning. Here is a brief summary for your viewing pleasure. Mosey to basketball court for Warm Up:Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Forward Straddle Hops, Hoppin’ Hillbillies, Lunges, High Knees, Butt Kicks. Mosey to the football stadium (AKA The Swamp)Exercise One:Bear Crawl up bleachers, plank walk to next staircase, Crab Walk Down. Worked our way across, then repeat on way back. Rd 2: Box jump up,…
With plenty of time to spare before the arrival of two 2.0s, Ripcord came out to enjoy today’s run. YHC chose a route to hit some of the streets that we never cover: Stuart and Park. East on Grove, left on Nansemond, right on Stuart. 4s turn left on Davis, 5s on Meadow, and 6s go Linden with all three distances coming back on Park. Take a left on Rosneath and back to Grove to the AO. Ripcord took us out.
The Mystery Box welcomed the dirtiest of dozens back to the Forge. The music spawned memories of middle school glory days and co-ed fitness classes. YHC was merely there to assist. Here is a brief summary for your viewing pleasure: Mosey towards the elementary school – 5 WWII sit-ups at each lightpole.Brief Warm-up: Russian Soldiers, Arm Circles, Helicopters, Cherry Pickers, Hip Flexor Stretches. Mosey to the lower parking lot for the Mystery Box: One man draws an exercise out of the box, then totes the medicine ball up to Forest Hill Avenue and back. The rest of the PAX does…
YHC showed up to the Rutland Club house to an empty parking lot, knowing that some Davillians may run to meet up here, waited until 1 minute past go time…no others, time to run. With no pre-thought out route, started with a reverse Bojangles loop to get the juices flowing, run over the train bridge and turn into Giles and do the loop near their clubhouse. Return back over the Sliding Hill Road Bridge run past the Rutland clubhouse and turn around to a large barking dog (a little shocked sprint) and backup to the intersection u-turn to clubhouse and…
YHC was running late and arrived to a few cars but no PAX. Luckily Doozy did not move too far and the pax was easily found in the darkness. According to the trash truck driver here is what went down. COP: 20 each: SSH, LBC’s; 10 each: DQ’s, cherry pickers, helicopters, Jazzercise, imperial walkers, Russian soldiers, merkins, The thang: progressive light pole alley. Standard light pole alley adding on and doing all exercises at the top. Run in between. Starting with 10 merkins, 2O lunges, 30 monkey humpers, 40 Drydocks, 50 American hammers, 60 mountain climbers, 70 flutters, 80 ???, 90…