F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

SOJ Track Work

6

A Magnificent Seven showed up at TwinTeam with the promise of a run focused workout and the CSAUP looming in a few short weeks.

COP:

  • SSH x 20
  • Hillbillies x 25
  • DQ’s x 10
  • Copperhead Squats x 10
  • Merkins x 10
  • Freddie Mercuries x 20

Long mosey to the JRHS track

The Cooper:

  • Run 1 lap – then 10 burpees, 10 squats, 10 merkins
  • Run 1 lap – then 9 burpees, 9 squats, 9 merkins
  • Repeat down to 1, 1, 1 or until time is called
  • Those who finished (Rosie) ran ~2.5 miles and completed 55 burpees, squats, and merkins

Mosey back to shovel flag for a quick Mary:

  • LBC’s x 20 IC
  • 10 Carolina Dry Docks OYO
  • E2K x 20 IC
  • 10 merkins OYO
  • Flutterkicks x 20 IC

Numberama, Namerama – YHC took us out.

Announcements:

  • CSAUP coming up on April 13th/14th – SOJ needs people to setup / man the party zone as well as additional runners if anyone is interested.
  • Healing Place training runs still in progress – see Honeydo or Upchuck

NMS:

YHC has had a rough week+ at work and then recovering from a cold and hasn’t been posting very regularly last week and this one. No better way to guarantee a post then to sign up to Q! With the SOJ crew training up to dominate the CSAUP, it seemed apropos to do some track work today.

The Cooper was definitely a beast, and ate up the majority of the workout. YHC called the time when Rosie had completed the full 10 laps – I think the rest of the PAX finished around 8 except maybe Gumbo who either finished or came close. My watch showed just under 3 miles at the end of the workout – will be more for Rosie and Gumbo.

Good to have Bullseye back out for the second straight week! Keep it up man, and keep coming back. Also, good to have Mr. Holland come join us south of the river. The border patrol was slacking today…

Thanks for letting me lead this morning gentleman, it is always an honor!

~Why walk when you can Wheelbarrow?

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6 Comments

  1. Way to take hold and commit to the Q Wheelbarrow. That was a great pull from the exicon, who doesn’t love a lot of running. Gumbo crushed it too with his last burpee/squat/merkin while everyone else was finishing up their last lap. Great to have Bullseye back out after the initial post last week. Hope he is becoming a TwinTeam regular.

  2. Yes, I think I pulled out of pit row RIGHT before time was called so I could finish the last lap and last set of exercises…snuck it in there. I just couldn’t stop 1 lap and 3 exercises short. Thanks for planking and waiting for me.

    The Cooper is a great workout with lots of modification options for a run-heavy workout. Thanks for grabbing the Q slot and bringing that one to us Wheelbarrow.

    Nothing wrong with a quick warm-up and then getting down to business with something like the Cooper or the Murph or the Horseshoe or others that provide a non-stop test and also a benchmark against which to test your progress. The Cooper will return to a River Run or Twin Team again soon….ooh, just thought about The Cooper, hill repeat style on Twin Team…and my quads immediately cramped up. That sounds terrible!

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