Two men gathered at the clubhouse of Rutland for an easy run as Spike tapers before Saturday’s Lake Anna Olympic Triathlon. The Route – Right on Atlee, around Atlee High School into Honey Meadows, left into the new development and into Taylor Farm, left on Atlee, left at Bojangles, left on Rutland Shire and back to the clubhouse. 4.75 miles NMS Good luck to Fannie Mae and Spike in Saturday’s triathlon. This is Spike’s first triathlon. He had planned on doing this a year earlier but it was delayed for a year due to the lockdown. Weather was great this…
A beautiful morning welcomed 3 solid redwoods looks to grow stronger. A full body beat-down was on the agenda and here is how it went down: COPSSHIWDQArm circles – forwards and backwardsHelicoptersMerkinsLBCAPD4 corners – 5, 10, 15, 20 reps at different corners; weighted lunge walk between cornersSit ‘n pressHigh pullsCurls3x check#1 – run, lawnmower pulls, swings#2 – run, overhead pulls, skull crushersCOT with YHC taking us out Homer is becoming a F3 regular, a welcomed addition to the PAX God is good all of the time! Attila
Five brothers showed up in the pleasant gloom for this morning’s beatdown and here is what happened: COP We mosey to the Amphitheater and circle up in front of the stage for 20 SSH, 10 DQ’s, 15 Arm Circles (10 small, 5 big) reverso, 20 American Hammers, 10 modified Alabama prom Dates (with a reach component…thank you Gomer Pyle for this invention), 10 reverse scorpions, 10 scorpions and 20 merkins THANG We then divide into a group of 2 and 3 and do a triple check of dips. The 2 men team runs a lap around the Theater(timer) and the…
6 studs posted on a perfect Wednesday afternoon. Route of the day was the Smorgasbord: one short loop, one medium loop and one long loop. Hot days are coming to RVA. 85 today at the start. A whole new environment to adapt to. Good to run in different condition. Got a good regular group of folks coming out on Wednesday’s. Come on out and join us.
A strong 10 made their way to First Watch expecting rain after Kubota’s predictions of thunderstorms yesterday. At 5:00 neither the Thunderstorms or Kubota were there so off we went: COP in the main church lot: Invisible Jumpropes, Don Qs, Jazzercise, Merkins, LBCs, and Scorpion Kicks. Grab a spot: Bear Crawl halfway, 10 WWIIs, 15 HRMs, and back to space. Crab Walk to line, Heels2Heaven, then CDDs and back. Broad Jump Burpees, 20 V-Ups, 20 Merkins. Last round Bear Crawl full lenght of lot then 15 HRMs. Partner up for Wheelbarrow up the lenght of the lot. Mosey over to…
Homers Hydrated The thing: This all encompassing 3.1 mile beatdown at WTH started with a .8 mile jog around the liesfield lake for some warmerama: In cadence: Side straddle hops x 25 Arm circles forward x 15 Reverso x 15 Merkins x 10 LBCs x 31 We then mosied a half mile at a good clip to Golf Galaxy and REI to do a little structured COP utilizing the equipment the sporting goods stores gave us: COP 1: 4 corners ascending and descending to include run to the first corner for 20 Merkins and run back to the start. Next…
Hot potato Q today as 1/2 the PAX set off to run clad in yellow and the other 1/2 to bootcamp clad in black and one expletive PAX member in a hoodie. Runners – ran somewhere and returned in 45 minutes. Bootcamp: Doozy acknowledging it was a hot potato Q took the lead and off we moseyed towards the front parking lot for warmups: Don Q, helicopter, merkins, LBC. Tracers on parking lines. Q to Duke. Mosey to corner of school. Bear crawls, lunges, something else, bear crawls and then sprint to bottom of hill. Partner for several rounds of…
Six men, several of whom were still sore from the Helix beatdown at DaPile on Saturday, gathered on the grounds of Atlee High School for a May the 4th be with you beatdown that went like this: COP All IC – SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, Step-Back Lunges, Merkins, Angled Knee Jumps, Hand-to-Foot Mountain Climbers, Freddie Mercuries, LBCs, APDs, American Hammers, Heals-to-Heaven The Thang Mosey to Chickahominy Field Triple Sprints – In groups of 3, one person sprints to a partner and then does 5 burpees as the partner sprints back to the 3rd person and does 5…
The Monday rain paved the way for a clean and pollen free jaunt around the hills of the Tuckahoe/Tuckahoe/Freeman district. After a couple of relatively flat Q’s the past couple of weeks at Spider Run, YHC decided to add some of the vaunted undulations of this part of the River City. While we have conquered Mt. Henrico a fair amount of times, I’m not sure we’ve ever hit the peak of Splinter Mountain (around 1 miles south of Mt. Henrico). Named Splinter Mountain because the 6s run by the domicile of Splinter…here’s The Thang… Head to the baseball field…go North…
Sunday MAY 16th, 7-8am Bootcamp for our 2.0’s at NoToll. Watermelon social and playground time to follow. SYITG, DTH