Tag: Bones

The Greyhounds could not be slowed with extra reps

Leave a comment

23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.

Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)

Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)

Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)

Pant Station 4 – Squats and lunges (10 reps each)

Back to station 1

Total mileage was around 3.5.

Great work everyone!

TClap |
0

AKA at STL

Leave a comment

THE THANG:

– Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6
– Run to access road at the back of the school for a “light pole” workout

– Round 1: 5 burpees at the first pole. Run to the next pole and complete 15 squats. Run back to first pole.
– Round 2: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to next pole and complete 15 squats. Run back to first pole.
– Round 3: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to the 3rd pole and complete 5 merkins. Run to the 4th pole and complete 15 squats. Run back to first pole.
– Rounds continued until we ran out of time. Added an additional pole each round. 1st pole was always burpees and the last squats, with merkins at all the middle poles.

MARY: 2 minutes to run out the clock.

TClap |
0

The Gin Blossoms ran along Alison Road, but we went to Alison Park

Leave a comment

THE THANG:
Run to the Mushroom pond for 10BBSU and 20 Merkins
Take Richard’s Crossing to Sutton and down to Alison park. Stops at Tuckerton, Catherine something, and Sutton road. Alternate sets of 10 BB + 20 Squats and 10 BB + 20 Merkins at each stop

At Alison Park, 10 pull ups. Then head back. Everyone had time for one or two more laps around Earth Fare
ANNOUNCEMENTS: Newsletter
COT: Talk about trust

TClap |
0

Sweepblast

Leave a comment

Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps

Or something like that. You’re only here for the stats anyway…

TClap |
0

Grocery Bag of 2# Weights

Leave a comment

Partner Up, 1 partner carries (2) 2# weights, other doesn’t
Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner.
Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2# weights with your partner.
Run down Afton Way to the corner of Afton Way & Afton Way, 10 partner merkins in cadence, switch 2# weights with your partner.
Run to the ammenities building on Emory & Helton Ln, skip halfway around the parking lot with your partner, swithc 2# weights with your partner, skip the remaining half of the parking lot with your partner.
Run back to the lot behing Duck Donuts…
REPEAT
AND
REPEAT
MARY: 90″ led by The Pirate
COT: Prayers for mental health of the pax; Praise for promotions, Prayers for physical health of the pax

TClap |
0

Pick Up The 6

Leave a comment

WARMUP:
What’s that?

THE THANG:
3 corners
Corner 1: Bank Parking Lot – 10 Merkins run to Corner 2
Corner 2: Cul-de-sac on Ben Cassey – 10 Big Boys run down hill through the parking lot to corner 3

Corner 3: Cul-de-sac on Patricia – 10 SSH
Run up Dave Gibson Blvd hill back to Corner 1

After completing the exercise at a corner, go back and pick up the 6 and complete half of the exercise. Everyone has to go back to get the 6, completing half of the workout before moving to the next corner.

MARY:
ANNOUNCEMENTS: D2D, Rooster, Jaeger, Convergence
COT:

TClap |
0

Smiles with Some Miles

Leave a comment

WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times
THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big boys at the starting point, every turn, and finish point. Then did a couple of loops around the Earthfare parking lot.
MARY: American Hammers, Flutters, Hello Dollies, and Heals to Heaven
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

TClap |
0

Run up the Hill “Again”!

Leave a comment

WARMUP: none
THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and bottom. Repeat 5 times. Not complicated…. it just sucked!
MARY:
ANNOUNCEMENTS: Dam to Dam bar
COT:

TClap |
0

Stomping Grounds

Leave a comment

Time to run the route I’ve driven many times in the last ten years.

Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers

Repeat until time is called

Everyone got at least 3 and some got 4.5

Great crew and great work.

TClap |
0

Hills for the Pax

Leave a comment

WARMUP:
The Pax were disclaimed (sort of) and did 25 SSH, 10 windmills, and some leg and back stretches to warm up. The group split and the running group left Earthfare and jogged to the Brayden neighborhood.
THE THANG:
Hill repeats were done on 3 different hills in the Brayden neighborhood and Dave Gibson Blvd. On each hill, we started with an exercise on the bottom, ran up the hill, jogged back, did another exercise, and repeated it. 4 trips up each hill, with 25 reps of the exercises listed below (ab exercises were double count). The total distance covered was 4.2 miles.

Afton Way
Diamond merkins
Freddie Mercury
Lunges
Plank jacks

Len Patterson Road
Wide arm merkins
Hello Dollies
Sumo squats
Mountain climbers

Dave Gibson Blvd
Merkins
Flutters
Squats
Bombjacks (shortened to 10 reps due to time)

Mosey back to COT

MARY: See above
ANNOUNCEMENTS: Christmas party on Dec 21 (registration closed), Clave Boss 5K/Christmas convergence at The Yard on Dec 24, Dam to Dam Bar, Jan 25 (?). Check your newsletter.
COT: Prayers for: Cicada’s friend Miss B’s son passed away, Pax struggles with family and marriage -doing the right thing and accepting it more easily, safe holiday travels for all

NMM:
I don’t post regularly at the running AO’s anymore, and I wonder if the Pax do hill repeats regularly. ‘Back in the day’, I used to do these once a week. They are grind to get through but are a good way to build leg strength and speed (no pain,no gain). Ideally, you want steeper hills than we ran today, but they got the job done. The Pax did a great job pushing through them this morning and we all got at least 1% stronger.

TClap |
0