4 Davillans (some struggling more than others) to take advantage of the cooler weather for a little morning run. ROUTES Mudface and No Idea took their normal hour walk/run through the cross country trails and around the schools YHC and Lab Rat took the Honey Meadows/Kings Charter loop. YHC adding Honey Meadows trails/doubling back to find Lab Rat who took a different route unbeknownst to YHC. This added an extra five minutes to the run from YHC clocking in 5.5 miles . Lab Rat was came in around 4.5 miles(?) MOLESKIN What an amazing day to run. YHC would have…
Gumbo and his 2.0s (Redbird and Snare), a Redibrd classmate, EF Hutton and Hardywod had the great privilege of breaking bread tonight with 8 great folks tonight at The Daily Planet’s Medical Respite Center. Following in the footsteps of his father, YHC ordered up WAY too much food, but its all good as we left and entire pan of baked spaghetti and meat sauce (probably 3-4 pounds) for the residents to enjoy for another meal. We enjoyed some great fellowship and conversation with the residents and I hope brought a few smiles to their faces. These are some great folks, and…
6 brave souls met up this morning to get in one last big run before the BRR. A nice break in the temps gave us the push to go a little longer than comfortable. Here is what’s up: Route: Buttermilk to Forest Hill Loop. Back to Buttermilk, eastbound along the floodwall to Mayo Bridge. Cross the river to pipeline, home on the North Bank. THC split the difference in other mileage trackers with 11.6 miles total. NMS: A couple of the pax commented to the Q that this was a high-water mark day for them on long runs. Great job…
YHC withdrew himself from the confines of bed for a Sunday stroll. Similar as previous runs – Rosie route – past the three schools of Midlothian. 5.8 miles total. No chatter this morning, no prayer or F3 as YHC has a date with IKEA in NOVA. See you all in the gloom this week. -Singer
Today was a challenge at Gridiron as this AO’s faithful have been ravaged by injuries (more to come). For those that are still standing, here is how it went down: COP 25 SSH 25 Russian Soldiers 10 merkins 20 Freddy Mercuries 20 Crab Cakes 20 DQ Arm Circles – 10 small/5 big – both forwards and backwards Bear crawl around parking lot island Mosey to playground for 24/7’s – 7 jerkins and 24 PLTs x3 (some guys got in an extra set of jerkins while waiting for the group to finish Mosey to the football field for a Lindsay with…
17 men got off to a great start with a beatdown that went something like this: Slaughter Starter – 24 burpees for the 2 BRR teams that are in the 24th hour of the race in two weeks. Mosey to road by the Pump House parking lot stopping a couple of times for 5 merkins OYO. COP – Invisible jumpropes x 20 IC, bear crawl across road, 5 merkins IC, Crawl bear back across road. Arm Circles x 10 IC, bear crawl across street, 5 merkins IC, crawl bear back. DQ x 10 IC. Mosey to the Nickel Bridge toll…
Four consistent cyclists showed up this morning for RAMM Gears, but a record 19 runners pulled into the Mary Munford parking lot for RAMM. At our 5:30 departure time we were exactly two weeks, or 336 hours, away from the start of the Blue Ridge Relay. By the time you read this, several of those hours will have disappeared. This looming deadline appears to have motivated many of the pax to pack in additional miles this week. The Route: Reverse Carillion. An old standard used at the AO several times this year. Always an energizing run as all participants end up…
12 from DaVille posted on a cool August Friday morning for a beat down. This is how we did it Scout Run around the church to pick up the LIFO’s\ COP Two sets of 10 second toe toches 20 Side Straddle Hops 10 Four Count Merkins 20 Invisible Jump Rope 10 Smurf Jacks THANG 11’s Merkins and Goblet Squats – Bear Crawl across the parking lot. Start with 10 merkins, run back for 1 goblet squats. Continue until 1 merkin and 10 goblet squat 4 Corners of The Church Run to first corner – 10 Bobby Hurley’s Karaoke to 2nd corner – 20 Merkins…
5 soldiers assembled at Twin Team for an SOJ beatdown. Nobody had taken Q, so EF Hutton and YHC called a Hot Potato audible…and it went something like this: THANG Mosey around bus loop while Flipper secured AO’s port-o-loo COP: SSHs, Merkins (deer snorting in woods), Box Cutters, Crab Cakes (Flipper exits, then re-enters), Russian Soldiers, DQs Flipper joins PAX for mosey to bus loop in front of school for Zig Zag Bear Crawls: 10 curb side crawls to the right, bear crawl across bus loop, 10 curb side crawls to the left, bear crawl across bus loop – repeat…
4 Warriors came out for a little change of pace at Green Acres. The SF was planted around 5:26, Phonic pulled up at 5:29, then the PAX headed out for a little run. THANG 10 minutes of warm up pace then start interval running for 30 minutes. Complete 3 minutes at around 5k pace (7:30/mile average pace), then 2 minutes at slow down pace (9:30/mile average pace). Rinse and Repeat. Halfway through hit the trails/hills. Wrap up with 3 laps around the bus loop at 50%, 75%, and finally 100% pace. Total miles: 4.75 (Phonic was over 5 miles) MOLESKIN…