Tag Archive for: Abe

Yoga in the Rain

/in , /by

FNGs: none
Warm Up: Jogged around the soccer fields and back to the small tennis court. Circled up for SSH, Windmills, Imperial Walkers and Fozio Arm Circles
The Workout: YHC planned to use one of the picnic shelter areas, but others had already claimed the spots. Can’t blame them. Indian-run over to the amphitheater for the thang. Yoga strength was today’s theme.

The routine was a bit unstructured, but it went generally like this:
stretch to the sky, stretch to the ground, into downward dog and then plank
yoga plank murkins (hold 5 count on low position, back up) then back to standing.
Burpees OYO
Back down to Downward Dog and Downward Dog pushups (almost like Catalina Wine Mixers in Downward Dog pose, but both arms move simultaneously).
Burpees OYO
People’s chair, sans wall. Boat pose (American hammers, without the hammers). Back up to standing stretch. Back down for People’s chair and boat pose again.
Burpees OYO
YHC realized that he was running out of exercises, so we added on some balls-to-the-wall / proper people’s chair, two rounds. Indian-run back to the big tennis court for Mary.
Mary: Popcorn Mary. Props to Hardy for pushing us through 50(!) low-slow-flutters.
Announcements: Frosty CSAUP (Dec 7), Christmas Party (Dec 14)
T-Claps (Recognition): everyone getting out in this gloomy weather
Prayer: Oboe’s father-in-law, Noah’s Ark’s wife, Quiver’s daughter

Winter is Here..

/in , /by

EC: Redenbacher, U.T.I.

FNGs: Negative…must have been in the fart sack with Aquaman and Doc while the celebrity Q upped the game at Womble…..difficult is not for everyone.

Warm Up: 12X SSH, 12 X Daisy Pickers, all exercises in cadence. Discussed the route quickly and headed out.

The Workout: We aim to please at R4TJ and welcome PAX of all paces so we had a 3 mile and modified 5 mile route available this morning. The 3 mile route was an out and back from Ting to the Jones Park entrance on Holly Springs Road. The modified 5 mile route continued through Jones Park along the Greenway to Wellspring Drive, left on Anchor Creek Drive, and back to Ting.

 

 

 

 

 

 

 

 

Mary: Have not seen her in a minute

Announcements: Frosty December 7th, check Slack for the sign up link. Dawgpound rolling out a new workout Onnit 6. Check 1st F channel for details.

T-Claps (Recognition): All PAX for dodging the fart sack this morning. Good work men.

Prayer: Brexit for a speedy recovery, PAX running in Richmond Full/Half Marathon this weekend, unspoken

YHC took us out. Always an honor to lead.

Thank God Deer Don’t Eat Meat

/in , /by

Six 6 Pax for a solid start to the week at Downtown Train.

FNGs: None

EC: Coal Ash, Nemo

Warm Up: Field trip over to Womble. Circled up for 10 burpees OYO, daisy pickers, merkins, good mornings, SSHs

The Workout: Mosey’d over to picnic tables for the following rounds of exercises…

Round 1: Step-ups x 10, SSH x 20, Step-ups x 20, SSH x 40, Step-ups x 30, SSH x 60, LBCs x 50 in cadence

Round 2: irkins x 5, squats x 10, irkins x 10, squats x 20, irkins x 15, squats x 30, irkins x 20, squats x 40, LBCs x 40 in cadence

Round 3: dips x 5, lunges x 10, dips x 10, lunges x 20, dips x 15, lunges x 30, dips x 20, LBCs x 30 in cadence

Round 4: 2 x Peoples chair (10 count each Pax), balls to the wall (10 count each Pax)

Indian run back to home base

Mary: LBCs x 50 in cadence

Announcements: Dec 7 Frosty, Christmas Party,

T-Claps (Recognition):

Prayer: Warbucks family, Coal Ash’s grandfather, those who are serving/have served in military

MOMENTUM!

/in /by

Today’s runs were about maintaining momentum. With races 1 or 2 weeks away for most, PAX were logging miles at a target pace. Nine PAX rolled in from a 5-mile EC about 6 am. Cupid and I had discussed a 3-mile EC at Cletus the day before, but the extra couple of miles were too tempting, so he had joined them. Turns out Alpine joined them too while en route from home. Bernie too, who was following his duration program. Note that Lipstick had a working headlamp at this point. I finished up a 3-mile EC solo just before 6 am to find Dawgpound, Dumbo, and Abe ready to warm up.

EC = Pikachu, Skidmark, UTI, Double D, Lipstick, Martini, Cupid, Alpine, Bernie, Yogurt

ME = Above plus Abe, Dumbo, Dawgpound

Warm Up: Because most PAX were already warmed up, I focused on warming up those starting cold, literally and figuratively. SSH 25x, GM 10x, hammy stretches, running in place. The warm PAX waited patiently while we warmed up. Bernie joined us for a quick COT. I did all this quickly so everyone could maintain MOMENTUM.
The Workout: Before you knew it, we were off! All PAX chose the regular 6-mile route. Richmond group set their target pace. Alpine and I basically run the same pace, although it seems effortless for him and effortful for me. We circled back regularly to pick up the six.
Mary: Second F instead. I went out and picked up Martini. Apparently I didn’t do a very good job looping back to pick up everyone. Got a text from Lipstick asking me to look for his headlamp, which he left on UTI’s hood as they drove off. Nothing. Then, while driving out, I saw something in the road that looked like a dead possum. Oh no, roadkill right here in the shopping center. Oooooops, actually it was Lipstick’s missing headlamp, smashed to smithereeeeeeens. I shared the bad news. Bummer!
Announcements: Check your Facebooger or Slack for Frosty details
T-Claps (Recognition): Martini started training for HSHM months ago. He’s stuck to his plan and made tremendous “strides.” Way to go! Also, Abe has graduated from 3 miles runs to 5 mile runs. Good work!
Prayer: New family members

Tips on staying warm

/in /by

FNGs:None
Warm Up:Jog to big parking lot with high knees to circle up.  SSHx15, GoodMx10, Windmillx10, MClimbx10, FArmCx10 forward/backward, Overheadclapsx10, sealclapsx10, Hillbx10,Impwalkx10, SSHx15
The Workout:   Partner up for Dora and gather 1 big rock for the couple.  150 Squats, 200 Wonder bras, 300 straight leg dead lifts.  Other partner ran a lap around the parking lot and picked up where other partner left off.  This went on for some time.  Still had enough time to do a 3 line(parking line) bear crawl to 1 merkin and lunge walk back for 2 merkin.  This went on till we achieved 10 merkins.

Mary: Barely enough time for Mary but, we pressed on.  Mainly because the Q does not like laying in water and the parking lot was wet but, we forged ahead with LBCx10, lowslowflutx10, anklebiterx10, WW2x10, boxcutterx10 and homertomargex10(to which we learned we are doing this wrong) So i’ve been wrong for 2 years.
Announcements:  Christmas party, Q sheet (be sure to sign up)  Yogurt and I are looking for site Q’s for Cletus.
T-Claps (Recognition):
Prayer: Noah Ark M has taken a step back, please pray for her.  Several babies born and more on the way.

TIPS to stay warm:

Avoid wind, keep all body parts covered from the wind and when running or standing, wear hoodie to put your hands inside to keep them out of the wind.

Skull cap is important to keep heat in.  Always wear in lower temps.

The Q can play a major role in keeping you warm but, keeping you out of wet grass and water spots.

Wear gloves with cloth back so when your nose is running you have some place to wipe your nose.

Layers!!!! Da Business rules on layers.  Under 60 degrees is a 2 layer day (shirt, hoodie), under 40 is a 3 layer day (shirt, hoodie, plastic or nylon cover), under 20 is a 4 layer day (winter shirt, Fleece, Hoodie, plastic or nylon cover).  All temps below 60 require 2 layers on the bottom.

Did you see that mannequin?!?!?!

/in /by

EC: Nemo, Redenbacher, Yogurt, Warbucks, UTI, Lipstick, Skidmark showed up early but opted to stay in his truck

FNGs: Not this day

Warm Up:
SSH, Windmill, lunges, jump squats

The Workout:
Crossway! There was a 3 mile and 5 mile route. The 6 was picked up! There was also a really creepy mannequin in an open garage with a spotlight shining on it. Halloween’s over folks! Lots of good effort out there this morning by all.

Mary: Maybe next time.

Announcements:
Frosty CSAUP 12/7, Christmas party 12/14, Sign up to Q!,

T-Claps (Recognition):
The 3 mile crew! These guys have been killing it lately and are slowly turning into the 5 mile crew.

Prayer:
YHC’s family with baby being born Friday, Slide Rule on his test today, Cowboy’s employee who passed away unexpectedly

YHC took us out. It was a pleasure to lead this morning.

Rarin’ to Go!

/in , /by

FNGs: none
Warm Up: SSH, butt kickers, high knees and Frankensteins.
The Workout: YHC attempted to wrangle everyone for warmup. After warmup and a haphazard name-o-rama, it was apparent people were rarin’ to go. So YHC released the reins and PAX were off. A few PAX were running 5/5+ and finishing back at Starbucks while others continued across 55, up Library Hill to Pace Yourself’s grand opening.
Mary: Mary who?
Announcements:
T-Claps (Recognition): Emeril and Dumbo for pushing YHC, everyone for circling back for the six. Thanks HIM.
Draper for going for 26 miles!
Prayer:

Hard Stop at 10?

/in /by

EC: Bulls Eye, Yogurt. After planting flag at 5:03 am, launched EC with Bulls Eye, who was already underway setting a 5k PR. Way to go!

Warm Up: With temps well into the 40s for the first time this year, we looped the soccer fields and returned to the top of the Cletus lot for warmups. SSH x25, arm circles 10f/10b. A car sped into the lot and out hops Florence, Hardy, and Poop Eater (dawg). Five burpees OYO to celebrate their arrival. SSH 25x to get these additional guys warmed up. GMs 16x. Mosey to tennis courts.
The Workout: Partner up and claim a corner of a court. Wheelbarrow the service box 3x, switching partners and doing 5x Merkins in between. I didn’t write down all of the following, so it may not be 100% accurate! But you get the idea–alternating arm and ab work.

Amphitheater. Dips 16x on ledge. Pickle pounders 16x, WWIIs 17x, Catalina wine chillers 15x on stage.

Playground. As you can see from the illustration above, there’s a difference between chin ups and pull ups. By using different hand positions, we did both. Pullups 5x each hand position (palms in, palms to front, palms to back). WWIIs 15x and plank while waiting.

Amphitheater. Dips 17x on ledge. WWIIs 17x on stage. Slide Rule notes the seemingly random counts. He argued that I just kept forgetting to stop at 15. I did not argue.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Plank and ab work while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. Pickle pounders 16x, Catalina wine chillers 15x on stage.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Core work–abs and plank while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. LBCs 21x, Balls To the Wall by request with 10 count by each PAX.

Mary: Indian run from amphitheater back to tennis courts. Oboe’s “favorite,” Freddie Mercurys 21x. Just enough time for 10 Merkins! Slide Rule seized the opportunity to ensure a hard stop/count of 10 with a firm HALT at 10.
Announcements: See Slack for Breathtaker accomplishments and current status.
Prayer: Slide Rule big academic test this week. Families with new babies and those expecting new babies.

Will It Go Round in Circles?

/in /by

Billy Preston knows what I’m talking about…

10 PAX showed for some repeat circles at R4TJ. YHC was honored to Q for the first time at the well known AO. Lots of habitual posters were not in attendance due to the high intense training going on for the HSHM. This workout will definitely help those running that race as we visualized the last qtr mile including THE RAMP. Today’s workout was intended to get the PAX running faster each lap while pushing harder each time up THE RAMP. The drizzle was very light throughout the workout until COT. Then the soaking began. Here’s a brief summary of how things went.

FNGs:

Warm Up:
Slow Mosey to bottom of ramp.
Leg stretches
Frankensteins
Mosey to top of ramp.
Calf stretches
Squatted side pulses

The Workout:
Loops from dumpster area near top left corner of loop across the back stretch, down to main road and then down to stop light. Circle back and left turn at the shoot for the close of the HSHM. At top of ramp (finish line) slow mosey back over to dumpster area. Goal is to cut off about 15 secs each loop for a total of 6 passes. Total distance was 5 miles for most and some PAX a lap or two less.

Somewhere around loop 4 we saw white truck leaving and this guy looked and sounded like Dumbo saying he had to leave. Not sure what happened there as YHC has never had a PAX member leave in the middle of a workout. Hope all is well.

Note to self: Beware of running with Yogurt and chatting. You will go a lot faster than intended.

Mary:
She’s still on vacation for this AO.

Announcements:
See Slack and FB

T-Claps (Recognition):
Redenbacher with solo EC run
Yogurt lead sprints in the rain up THE RAMP. Redenbacher joined him.

Prayer:
Unspoken

Good change of pace today! Lots of HIM pushing themselves to get faster. YHC was completely gasped as the garmin watch was stopped. Appreciate the opportunity to lead at R4TJ.

BS Out!

Return of the Little Dipper

/in , /by

EC: Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH, 10 x Daisy Pickers, 7 x Frankensteins (cut short due to some mumblechatter about “isn’t this a running AO??”) All exercises in cadence.

The Workout: PAX split off into two groups for the 3 mile and 5 mile route. Rut lead the 3 mile group on an out and back to to Town Hall.  YHC was the 6 on the 5 mile route with the old school Little Dipper route.  Great job men!

Mary: Not today, short on time.

Announcements: Slide Rule will be rolling out a Shield Lock Challenge in the next few weeks. Check Slack for more information.

T-Claps (Recognition): Rut for stepping in to lead with UTI downrange, Slide Rule for the Shield Lock Challenge

Prayer: Banana Seat’s daughter, Bernie and his family, Rut and his family with their upcoming travels, young girl from HS Springs involved in accident

YHC took us out. Always an honor to lead.