The Fantastic Rockwood Duo logged their DDP today at Rock N Roll. Here’s what went down : Slaughter Starter – 20 burpees OYO Warmarama : 10 SSH IC 10 Russian Soldiers IC 10 Don Q’s IC 10 Cherry Pickers IC 10 Imperial Walkers IC THE THANG : Mosey to parking lot behind playground for a Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do…
Disclaimer was given. Instruction written on the Whiteboard. Coupons selected Format Rep-based workoutSet the timer for 52 minutes 30 secondsMeasure out 25 yards Format Rep-based workoutSet the timer for 52 minutes 30 secondsMeasure out 25 yards The Thang Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise. Exercises 200 curls175 squats150 Overhead Press125 Kettlebell Swings100 Merkins75 Thrusters50 Bonnie Blairs (right leg-left leg = 1 rep)25 Blockees If you finish all of the…
5 pax joined in for a little mosey around the Western West end… AKA Short Pump.We went with the Handshake route to give options for all to get anywhere from 4 to 5.5 miles.Right out of Godwin on Pump.Left on to PumpRight onto Three ChopRight onto John Rolfe left into the AO.YHC ran with Handshake this day. Some good Mubblechatter along the route. He just got back from his 15yr anniversary reunion of VMI. I appreciate him taking the time to find my 2.0 on campus and imparting some knowledge on him. We all know we can tell our 2.0s…
Nine strong arrived to active parking lot. 9 strong to start October right! There were 4 other Pax ready to run, they mentioned 19 miles and I stopped listening. According to the now cold frogs here is what went down. COP- 30 SSH’s, 10 each: DQ’s, Cherry pickers, imperial walkers, helicopters, Jazzercise, Russian soldiers. The thang: Run out of NM up otterdale to opposite entrance and first sac. Cup-de-sac tour. Sac 1 25 merkins on both ends. 2nd double sac 25 squats at all 3 stops. 3rd double as well 25 LBC’s at all 3 stops, 4th 25 Drydocks at…
A baker’s dozen and then some (18) stallions started the mile-a-day October challenge with success! North on Commonwealth, left on Broad. 4s take a left on Willow Lawn Dr to Patterson, head east to Commonwealth and back to the VSF. 5s take Broad to Libbie, take a left to Grove and back on Grove. 6s take a right on Staples Mill, left on Bethlehem, left on Libbie, and a left on Grove. Marv took us out. Moleskin: This route took us past Krispy Kreme where the air was full of the fragrance of doughnuts. Depending on the route, one may…
YHC was solo at Rock and Roll this week and solo at Twin Team. YHC might have to take his monthly shower a little early this month just to get the PAX back out in numbers. No COP this morning just mosey to the hill Run Top to Bottom three times to match the number of ladies from Monday (see Rock and Roll BB) BTTF 1/Doozy/YHC will pray for you guys No NMS
11 fine fellows gathered in the pre-dawn darkness for 45 minutes of Marionite Madness. Here’s what transpired: COP: Deadman hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // APDs, 1 leg at a time // general stretching Old One Hundred: Perform a set of exercises, run a lap on the gravel track. 100 SSHs. Run a lap around the track. Wait for the six.90 2x Flutter Kick. Run a lap, etc.80 Squats. Run a lap70 LBCs. Run a lap60 Carolina Drydocks. Run a lap50 WW2s. Run a lap40 Merkins. Run a lap30 Jump Squats.…
Six Chiseled SOJ Stallions ascended on the Forge to see what YHC had in store this sunny and 70 degree morning. This is what was rumored to have occured. Bear Crawl Buy In on the hills. Bear Crawl Up, Lunge across, Crawl Bear down, Broad Jump across. Continue on 3 hills. Mosey around bus loop for Warmarama. DQ’s, Dead Man Hang, Arm Circles, LBC’s, Dr. W’s. Time for Triple Check against the wall. Balls to the Wall, Peoples Chair, Timer around the circle. Mosey to the Amphitheater. Along the way stop at the hill for Clockwork Merkins, a fan favorite.…
BRR 2021 21 men got out of bed on Friday morning September 10, 2021 and decided that “Next Year” was “Today”. It was the 20th running of the BRR and the teams were ready to go. We all loaded into the vans and headed to Grayson Highlands park in southwestern Virginia. Weather in Grayson Highlands park was perfect at the start, 52 degrees and sunny. The 8-person team was the first to launch at 8:15 with Swirly as the leadoff batter. A half hour later, at 8:45, hitchhiker was the leadoff man for the 11-person team. 33 hours later we were at the Highland Brewing Company…
Light Warm-up. Then KB exercises, a short run, stretching, some other KB exercises, a short run, stretching, repeat. For warm-up; SSHs, IWs, Don Quixote, stretch, around the world KB. 20 Swings, 15 Curls (in cadence) 20 Rows 20 Triceps 15 Sit and Press 20 Press 15 Squats with posterior resting on the curb Run around the ‘loop’. Do some stretches. 15 each arm Renegade Rows 10 each leg one-legged Dead lifts 15 each arm Lawnmowers 10 each arm one arm presses 10 each direction Halos 10 each arm Snatches Run around the ‘loop’. Do some stretches. Repeat the above starting…