/ Schedule
An even 5 rolled into Satan’s hill for a beautiful 72 degree day, unfortunately there was a -50 degree windchill. At the bottom of the hour we were off. We warmed up. Workout: Run though hood stopping at every 2nd mailbox to perform exercises. Started at 5 and worked our way up to 75 reps escalating by 5. Various exercises. Hermie took us out in prayer.
After hitting a few icy spots on the road to BWES, YHC arrived at Twin Team to find Doozy and Boberry waiting. Here’s what went down. Mosey to Twin Team hill, climb the hill for COP: SSHs, Russian Soldiers, Cherry Pickers, DQs Hill Repeats: YHC originally had some blinking running lights to mark two spots on Twin Team. Unfortunately, they froze to death and we ended up using a couple driveways/mailboxes as markers. Round 1 – Run to first marker, perform 20 merkins and run back to top of Twin Team. Turn around and run back to first marker, 20…
5 Davillians and a visitor from south of the wall enjoy a cooler but not cold morning for a run. The normal route was called of looping around Rutland crossing over to Cool Spring Forest to hit the trail then back into Rutland and finish with the Bojangles loop. We had 4, 4.5, and 5+ miles out today. Great mumble chatter this morning had by all. Enjoyed having Doublemint join us this morning ANNOUNCEMENTS – The second ramp building date for Jan will be moved to after tax season so sometime in late April. Corned Beef will provide details with…
One PAX peeled off the outer layers of The Fart Sack and scrambled forth into an unseasonably cool morning. Temps were 70 and sunny in the heart, 61 on the skin, and south Florida was there for the taking. According to the early riser in the green Camaro, here’s more or less what happened: 1/2 mile run to the AO. COP (in cadence, unless otherwise noted): SSHs, DQs, IWs, Dead Man Hang (sans cadence ’cause still cadence is silly), light stretching, WWIIs, FKs, HRMs…mosey 1/4 mile. Intermittent running / exercises for 1/2 mile. HRMs, Rosalitas, decline merkins, dips. 4 Corners…
Just like the best super hero of the X Men, we attacked the day with a deck of cards. Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC Mosey to track Pick a card, do the exercise then run a lap. Repeato until time expires. The cards we picked were : 10 Heels to Heaven IC, Sprint 200 meters, 10 Rosalitas IC, 10 Ball Dippers IC, 100 arm circles, 25 Mountain Climbers IC, 100 SSH, 60 Second low plank hold Mosey back to Ole Glory…
A prime 7 showed up to the Forge this morning to enjoy the dry 40’s before a supposed inclement weather event. Warmup: mosey around the loop with side shuffle, high knees, butt kickers and then circle up near the Forest Hill entrance for: 15x SSH, 10x Cherry Pickers, 10x DQ, 10x manmakers, 10x LBC, 10x rosalita. We started off with a 5 oak suicide run along Forest Hill using the five large oak trees and performing a cumulative: 10x superman, 20x LBC, 30x calf raises, 40x MHs, 50x SSH. Cross the center driveway and line up for a bridges and…
Circus Maximus: Usually, this time of year, you don’t want any wind blowing. Today, a nice breeze would have been appreciated. There may have been subliminal messaging going on. A rite of passage is coming soon (Colonoscopy). Warmup with SSH, IW Russian Soldier, Don Quixote, Shoulder stretch, Run around island 20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of exercises. Swings and Curls Press and Rows Single Leg Deadlift (both sides add up to 20, 16, 10 and 6) and Triceps Same leg goes up as the arm with the kettlebell 10…
Six stallions took down Currahee today for a cool morning run. 4.5 milers did Pump Three Chopt, John Rolfe. 2 miler did Pump, Falconbridge, Raintree to Maremont. Roger Roger took us out. NMS – 2 mi group rather quiet – lost in thoughts of why backblasts take days to get done when not done right away. How many neighborhoods is this route, officially? Whatever happened to English basements? How is this route exactly 2 miles – who came up with this and other various ruminations. There were a few discussions about why pax would HC a workout and then no…
Lighthouse, Roger Roger and I gathered in the cold and the dark. We took off out the entrance to Pocahontas Middle School and turned right. We took a right on John Rolfe to Liesfeld and stopped for a brief warmup. Next, Roger Roger took us to Short Pump Park. We ran the ‘circuit’ four times; First time we ran a loop and did 10 Merkins, Second time, run a loop and did 10 Merkins and 20 LBCs, next 10 Merkins, 20 LBCs, 15 Dips and finally 10, 20, 15 and 25 of I forget. Lighthouse took over. We exited Short…
Even with 3 regulars on assignment, FW saw 10 freedom fighters arise to put in work before the dawn of a new day. Here’s what transpired: Mosey to Henrico’s smallest park. COP Russian SoldiersCopperhead SquatsArm CirclesJazzercisesPlankoramaMountain ClimbersPlank JacksHeels to Heaven Mosey to Cameron/Thom loop Solo Dora At 5 intersections 20/40/60 Merkins, Squats, LBCs Mosey back to parking lot Beast (Up one side, down the other) R1 – Monkey HumpersR2 – Carolina Dry DocksR3 – LungesR4 – WWIIsR5 – Alternate Wide/Diamond MerkinsR6 – Reverse Crunches (Bear Crawl between every other set) Mosey back to flag Mary (American Hammers, APDs) Burpees x…