With Big Rig nursing a knee injury, we decided to break out the kettlebells. A no running workout was promised and delivered. Here is a brief summary for your viewing pleasure:Warm Up: Don Quixote’s, Clapping Ukranian Soldiers, Arm Circles, Helicopters, Hillbilly’s, Suzanne Sommers, Alabama Prom Dates, Raise the Roof’s, Walking punches. Exercise One: 4 Corners 10 Lawnmowers on each arm20 Upright Row30 2 ct. American Hammers40 Goblet Squats. After the last corner, reverse and do the same pattern back. Exercise Two: Wall Sits with various exercisesUp Downs, Forearm Curls, Overhead Press, Side to Sides, Calf RaisesExercise Three: Self guided Triple…
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3 Running Dead leveled up at 0430 for a rigorous 5.4 mile route going up and down the hills on Courthouse Rd repeatedly until time expired. Call this one the Courthouse Halfpipe Route, similar to the Midlo Middle Halfpipe Loop. We had a little time to spare when we came back into Rockwood Park so we ran to the tennis courts then BTTF. If onthegomap.com is truly accurate, this was a PR for YHC in terms of distance covered in 45 minutes. We were trucking and the mumble chatter was strong. See Slack for lots of announcements and upcoming events.…
3 zombies made it to Rockwood Park in the gloom at 430am for another version of the Graveyard Shift. We were moving a bit faster than your typical walking dead. Conversation started on the topic of Chaplain’s son Touchdown, who was throwing up yesterday. And we discussed our weekends like Florence’s birthday and Easter festivities. YHC took us around the park then took Courthouse Rd toward Providence. As we took Courthouse at one point it smelled like something had died. I thought Florence was going to throw up, but he pushed through. YHC took us into my neighborhood and right…
3 ghouls descended on Rockwood Park at 0430 for a group run. 4.87 miles were logged according to the route below. Numbers, Names, YHC took us out in prayer Safe travels to Chaplain this morning driving to Culpeper for work NMMS : Enjoyed the run and mumble chatter this morning. We got to explore a little of YHC’s neighborhood today!
Big Rig and YHC linked up for our first group run for the 4:30 am Graveyard Shift rather than a Bootcamp. Went back to our roots at Rockwood Park. Here’s what the two deer a couple feet away from us on the trail observed : 4.97 miles (we’ll call it 5) route that went through the forest paved trail big loop, then to the route behind the nature center, out to Courthouse Road, cross over to Old Courthouse Rd, go through two church parking lots and apartment complex, back into Rockwood Park for half a loop, then BTTF. NMMS :…
We met at 6am, we walked and rucked. We discussed the QSOURCE topic Preparedness as it relates to life and leadership. We learned from each other and hopefully got a little better, and a little more prepared for what life will throw at us. “Getting Ready For The Expected While Being Ready For The Unexpected”
2 Walking dead made it out for another rendition of the Graveyard Shift at Providence Elementary. Here’s what they were doing. YHC was not feeling it this morning but I feel like I brought it, the best I could. Started out with the standard warmup. SSH, Ukrainian soldiers, etc. ) Moseyed over to the school bus pickup area. Double check Walking jerkins. (Australian rows while walking hands from one side of the bar to the other) traveler runs to the tree and back, Repeato. Then repeat 2 more times with the traveler running to the end of the lot and…
Reservation for 2 at this morning’s edition of Graveyard Shift. Here’s what happened : Warmarama : 10 SSH IC, 5 DQ’s IC, 5 backwards Arm Circles IC then Reverso, 10 Ukrainian Soldiers IC, 10 IW’s IC THE THANG : Modified Dora # 1 : 100 Merkins, 100 Bicep Curls with a 35 lb dumbbell, 300 LBC’s (Timer runs to far side of parking lot and back) Modified Dora # 2 : 100 Overhead Press with a 35 lb dumbell, 150 Stationary Lunges SINGLE COUNT, 300 LBC’s (Timer runs to far side of parking lot and back) Mosey to other side…
1 man Wolf PAX Considering we started doing the grueling 430 am Graveyard shift in September (i think) the fact that today is the first time that I’ve been by myself is pretty impressive. @Florence would tell me I need to recruit the cafeteria worker I occasionally see at Providence Elementary. At least I know someone who is awake in the gloom. Anyway here’s what I was up to. Started out at the basketball court. Suicides 1/3, 1/2, 2/3, Full court x3 Mosey over to the hill with 3 lb dumbbells Run to the bottom of the hill then run…
YHC joined the Graveyard Shift regulars and was greeted with the chance to run the show. I dug deep into my bag of tricks and managed to pull together a rather basic workout. Here is a brief summary for your viewing pleasure. Mosey to the front of the school for warm-ups: Don Quixote’s, Helicopters. LBC’s, Cherry Pickers, Bruce Lee Punches, Squatting Roof Raisers. Exercise One: Double Triple Check – Runner does a lap around the circle, other PAX do exercises: Dips, WWII sit ups, Copperhead Squats. Two rounds of each.Exercise Two: The Challenges300 LBC’s100 Jump Squats60 HR Merkins all on…