2 Gloom Warriors decided to Goyne Hard. Got a nice run in, and conversation was just as good. This made my morning run over 10 miles. Mudslide said his run was 2.98!! No way I’m stopping my watch there. I’m at least gettin it to 3. Probably 5k.
Browsing: Goyne Hard
When is the pre-workout an ironPAX event? Why when you’re at Goyne Hard of course! After a light warm up and a brief explaining of what we would be doing, we were off doing the workout below: For time. A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout. EMOM starts the workout with first set of 3 burpees. The rest of the work is as follows: Starting End Exercises30 Yard TraverseBack End Exercises30 Yard Traverse Back10 ThrustersBear Crawl1 Hand-Release MerkinBear Crawl9 ThrustersLunge2 Hand-Release MerkinsLunge8 ThrustersBurpee Broad Jump3 Hand-Release MerkinsBurpee Broad Jump7 ThrustersRun4 Hand-Release MerkinsRun6 ThrustersMurder Bunny5 Hand-Release…
7 warriors of the gloom met at 0600 for Goyne Hard… IronPAX edition week zero. According to the walker that can’t seem to be EH’d this is how it went down. Short warm up and explainer, then down to business: Kalsu and then Reverse Kalsu Format Complete the workout for time Equipment 400 meter track or 200 meter out and back Coupon is needed for this workout EMOM timer set for 1 minute The Thang Kalsu – 100 thrusters Start the 1-minute EMOM timer Perform 5 burpees As soon as you finish the burpees, start doing thrusters When the timer…
A morning hike through the neighborhoods to see if we could EH anyone. The 6 burly men probably scared everyone off because no one was around. There is good potential for members from several of the surrounding neighborhoods. Rucks are good advertisement to draw them in. A good 3 mile trek to gave me time to think about the pain I could deliver for the iron bridge. Thanks for the conversations and company, it was a great way to warm up.
State Farm”s recent Decathlon workout was legendary……..the Abcathlon, not so much. But the Bermuda Boys are always up for a challenge, and we were rolling 7 deep at 6am. Here is how it all went down: We used the previously mapped Decathlon Course: 10 stops, 50 count ab exercises at each. Goal was to complete two full circuits in the hour. YHC threw in a brief warmup that consisted of Arm Circles, Helicopters, Wilson’s Wife, Downward Dog, a couple of leg stretches. 1. WWII sit ups 2. LBC’s 3. Flutter Kicks 4. Pole Smoker 5. American Hammers6. Freddy Mercuries7. Oblique…
House Party and Big Rig did a 2+ mile ruck in the neighborhood around Goyne Park. Lots of chatter on multiple topics, and we checked out the local real estate. Rucking is great active recovery. Maybe not so much with a cinder block the whole way.
6 Rva Olympians came to represent their region at the 1st annual F3 Olympic Decathlon! Chaplain was about half way through the warm-up tour and commented “this is alot of running” – indeed Chap, indeed… 10 stations and a mile of running total in between for each lap made for a smokeshow at Goyne Hard today. The cheering crowds witnessed the following displays of strength and endurance… 10 Stations – Run in between (See map) – 1 mile total round trip 20 Reps at each station #1 – Decline Merkins (Stadium Stairs) #2 – KB Swings #3 – Cindy Curls…
YHC wanted to hold down Goyne Park this morning. And got a beatdown for it! A variation of Big Rigs previous brainstorms – the following Cindy mile was as brutal as it was fun. Strongly suggest trying for a morning wood in the future! laps are .20 miles Break/drop the Cindy – 10 mtn climbers 5 pull-ups after each lap Lap 1 – double farmers carry Lap 2 – rifle carry Lap 3 – single armed Cindy carry Lap 4 – bicep curl carry Lap 5 – farmers carry finished at 6:45 in time to welcome EF Hutton for a…
YHC turned on the New Age punk rock to accompany this trios pull up and dip adventure today. Happy to say that all the work we’ve been putting in has increased the max reps for myself, big rig, and pool boy, we will be at David Goggins level soon! YhC’s arms which cannot stretch out all the way now today did the following… Warm-ups Arm Circles Helis Hollow rocks Banded Muscle-Ups Rotate/Practice + Muscle Up + 3 SB Dips Pullup/SB Dip Superset 1 Pull-up // 2 Dips 2 Pull-up // 4 Dips Ladder up until failure start back at bottom…
3 Savages took on a workout that I came up with, that was inspired by Iron PAX workouts. The 11 Pull ups were added to it yesterday by State Farm’s request. Mudslide thought it would be a good addition for his Spartan preparation. I think it was Iron PAX worthy. Here it is. 11 Pull Ups 22 Thrusters 33 V Ups 44 Merkins After 3 sets of each run 1 mile Do as much as you can in 45 minutes 2 rounds would be optimistic in 45 minutes. Mudslide was the closest to accomplish that feat (Beast!), State Farm was…