Always 70 and Sunny
Always 70 and Sunny

We finally lost someone


Ten strong posted for a perfect RVA morning, and some of them even knew what was coming.  Thang:

Mosey from UR to the bottom of Chandler hill.  Run hill repeats with mileage varying, and execute one backwards run/walk to the top of the hill on lap 4.  Head back to UR for ~150m sprints with ten merkins if you get caught by the runner after you.

Quick disclaimer since we had an FNG and COT.

NMM:  YHC knows full well that we don’t leave anyone behind, so I headed back when TYA and Bleeder didn’t make it out of Greek row at UR.  For a moment there was a bit of concern, but then YHC considered that maybe TYA was just tired of the hills after his sojourn with Saab in KY.  Swirly correctly guessed that hill repeats would be on the menu when the Q was announced.  If you can’t be creative, go with what you know.

Re the sprints at the end, we did pretty much the same thing at 2.0’s XC practice Monday evening, and YHC knew the PAX would love it.  Everyone did great not getting beat until the full Copernicus showed up on the last sprint.  It was like many of us were in a time warp only to come back to reality and hit the deck for merkins.

Welcome to FNG Jeff= Benjamins


See the BBs about the convergence and VA Beach!

Register for the Bear Creek 10 miler if interested

Stay Classy,



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  1. Swirly (F3 Corporate) on

    Hill repeats – with a twist – backwards jog up the hill 1 time – wow that was painful ! Good Q Toga !
    See y’all in the gloom…

  2. My quads instantly started burning as I read “hill repeats” and “backwards”. With a sprint chaser…nice work gents!

  3. Toga, just finished the Hill repeats, I be back at the AO in a day or two. No need to wait. Bleeder out