OYO running. Moderate to FAST!!!!!
Not much to add. We had 3 options Value loop to Walmart, a trail run through Baxter and a pineapple run through Baxter. All were safe and returned without any skid marks. Peace out!
8 pax posted to #LacesOut for a morning of speed training measured by who could start sweating the soonest. It didn’t take long, with shirts coming off after the first cycle.
The Thang
COP warm up — SSH, Mtn climbers, Parker Peters, Windmills, Hillbilly walkers
Karaoke across football field
Butt kickers and toy soldiers back across
Run 1 mile at 2nd F pace
Line up on track at 50 yd line on home side
Part 1: Run 2 laps counterclockwise
Part 2: Jog 1/2 lap to 50 yd line on visitor side
Part 3: Turn around and run 1 lap clockwise
Part 4: Jog 1/2 lap back to 50 yd line on home side
Total = 1 mile
(Rinse & repeat 4 total cycles or 4 miles)
Stretch
COT
NMM
Solid work by all pax today in the steamy gloom. 5 miles total and plenty of sweat. Metabolism was cranking for hours afterward.
Thanks to STH for the invite! You were missed!
Record breaking 16 PAX at Tempo. Dash to Windjammer and Back was The Thang. Lots of 2ndF during the 1stF with a 3rdF pause in the middle to give thanks to Sky Q at the Windjammer Dock.
Prayers:
Aging Parents, Marriages, Job Situations.
Much thanks given to Sky-Q at the dock this morning… Praise to the King.
Announcements:
G-Fit tomorrow at 1900
CAH Guidance Saturday Sept 2 at 1600
Invergence Sept 29th
Read Your Newsletter
Conditions were sweaty and humid…it felt like August in South Carolina
Gekko was the running and nobody ran with #HIM
Cornhole had 10 for his Ruck Q
I had 11 for the bootcamp
13 stayed for Romans 4 that Gekko Q’d
All had fun, you should have been there…
It was Wednesday and it was hot! Perfect time for my annual(?) Q at Run & Gun. Following a grueling itinerary of coast-to-coast travel over the prior 5 days, I was in deep need of a strong dose of 1st and 2nd F interaction. This AO is the ideal spot for recharging following a morning in the Smartsack. Two adventurous R&G regulars posted for the festivities. With an abbreviated Disclaimer, the sweatfest began.
The Thang
COP — Mtn climbers x10, Parker Peters x10, Merkins x10, Peter Parkers x10, Bombjacks x10 OYO, Karaoke
Meandering run through Baxter neighborhood to the two-story office building at Market/Sutton intersection, run up stairs on one end, across second level, back down stairs and muster on ground level in the shade in the circular center section.
Time for the fun to begin.
10 Bombjacks OYO run center stairway & back down other center stairway
20 Bombjacks OYO run center stairway & back down other center stairway 2x
30 Bombjacks OYO run center stairway & back down other center stairway 3x
40 Bombjacks OYO run center stairway & back down other center stairway 4x
Mainframe spied a water fountain on 2nd level so we moseyed upstairs as part of recovery only to find it dry….was it a mirage?
40 Merkins OYO run center stairway & back down other center stairway 4x
30 Merkins OYO run center stairway & back down other center stairway 3x
20 Merkins OYO run center stairway & back down other center stairway 2x
10 Merkins OYO run center stairway & back down other center stairway
Mosey to Allison Park near Community House, suck down some warm water, splash some warm water from fountain on head, then mosey to playground in the shade
Surprise sighting of Geppetto in the woods!
30 Dips OYO
20 Dips OYO
10 Dips OYO
Run back home
COT
Naked Man Moleskin
Well, it was not 100 degrees officially, but I have to think the heat index was pushing that level. The sweat came flowing quickly…and didn’t even let up during 2nd F.
It was great to be out at R&G again. My mind and body scream at the thought of after-work workouts. Almost 30 yrs of working out in the early AM gloom have conditioned me to think that is the only time to exercise. Each time I post at R&G (which is admittedly rare), I am reminded of the value of breaking routine. Corruption, please call me out periodically going forward!
We missed Bolt who was at the Beach. We also missed Cable Guy for the 1st F portion…he continues to reside on the IR. It was good to see him (and especially good to see him in good spirits) at Grapevine for Brewteria afterward.
Thanks to Corruption for his continued leadership and the regulars that keep R&G alive! And thanks for the invite to Q.
Standard crowd (4) at RNG tonight, but we had a good time. Joining me was Corruption, Mainframe, & Goose. Here goes:
Mosey a few blocks over to the elementary school for a warmup.
WARMUP
Mosey to the other side of the lot & partner up (difficult to do with only 4 PAX).
THE THANG
Mosey back to the field next to the Y.
Mosey to COT
Praise for health for Goose, prayers for Ginsu’s father in law, prayers for Corruption’s friend.