Author Archive Sundancer

SOFAWIB Preblast: The Splinter

It’s been almost three months since this beautiful thing called SOFAWIB started.  Now that you don’t have to pretend to love running anymore, let’s go back to our roots.

The Thang:

Partner up – don’t believe what your M says, size always matters

Take a right out of OP onto Rea and run to HT, loop around the first pillar, and back to OP (+/- 1 mile). Run past the buddy bench to the football field.

Partner 1 – runs back the buddy bench playground for 10 pull-ups and then runs back to the concession area for 20 dips and 20 derkins. P1 runs back to the football field. Sumo squats while waiting for your partner.

Partner 2 – runs out the trail to Foxworth and up the hill. At the top (intersection with Bedfordshire), P2 does 40 LBCs, runs down the hill for 40 Freddy Mercury (single count, i.e. 20 each side), and runs back on the trail to the football field. Sumo squats while waiting for your partner.

When partners meet at the football field, partner carry to midfield and back (switch as needed).
[Due to my personal belief system regarding partner carries, I will offer a ONE-TIME ONLY modification of 10 dumbocrats instead.]
Partners flapjack – P1 heads to Foxworth, P2 heads to the playground – and that’s one set.

Stop at 0606 and run the HT mile again with a left into OP for COT.

Less running than Swift. More running than Skunkworks. And 100% more Sisyphus jokes.
It’s SOFAWIB. Tuesday 0530 at Olde Providence Elementary.

SOFAWIB – You Name It

So I go to bed last night, all snuggled up ready for another great edition of the SOFAWIB.
When suddenly it hits me – there is no way we could come close to completing this workout in the time alloted.
No problem for a veteran Q such as myself.  It’s not rocket science, it’s brain surgery.

So here’s what we did instead –

Partner up – One-Eye/Swiper, Kirk/Voodoo, Iron Mike/YHC

Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.

Run to the first telephone pole, flip to backwards run to second telephone pole – 10 good form merkins.
Forwards run to the next telephone pole, then backwards run to the next – 10 flutters (per leg).
Run forward, run backward – 7 burpees.
Rinse repeat – forwards/backwards/merkins/flutters/burpees
Mix in a little partner accountability check at each named side street – 10 dumbocrats.

Do it all over again on the way back from 51 to the corner of Rea and Colony.

There are approximately 42 telephone poles on each side of this stretch of Rea Rd, a total of 84. Mix in about 10 named side streets and you get the picture.  Dumb.
So to get credit and naming-rights, the partner pair must have compelted all exercises back at OP parking lot in the 45 minutes time allotment. That means the following results
– 2.2 miles of forward running
– 1.3 miles of backward running
– 140 merkins
– 280 flutters
– 98 burpees
– 100 dumbocrats
The workout will remain unnamed for now, as Swiper (War Baby) and One-Eye (War Daddy) came close, completing about 80% of the progression. As Swiper so accurately put it after, “There’s your measuring stick.”  Aye, brother.
I can’t be certain, but Voodoo looked displeased to be collar-jerked by Kirk at the start.  Maybe it has something to do with me luring him into posting with promises of benefits for the clydesdales.
Iron Mike noted that I have a far sturdier undercarriage than his usual partners. Obviously he beleives YHC is carrying a few too many, and would liked to object had I not been crippled by his 125lb feet on my back.  No one that large should be that fast.
And I’m not saying that there was some notable absences from the group, but there was some mumblechatter about how “Bushwood Sucks” would be a great name for the workout. Seems rude, guys. I’m sure he had a good reason for posting in the preblast comments and then not showing up.

Announcements
Something about the BRR, and 44 being far too young to be wardaddy, and I was too exhausted to remember if there was something else.

This one was bad, and it could have been a lot worse. And you should believe that it will get worse, because that’s our promise to you. SOFAWIB is hard and it will get harder.
And you will get better because that’s why you’re there.

And as always, thank you for making SOFAWIB your preferred destination for discomfort every Tuesday morning.

SOFAWIB Preblast – You Name It

If you can finish* this workout – you name it.

Partner up. Size, speed, poitical affiliation, astrological sign – doesn’t matter.

Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.

Run to the first telephone pole, 10 good form merkins.
Backwards run to the next telephone pole, 10 flutters (per leg).
Run to the next telephone pole, 7 burpees.
Backwards run to the next telephone pole, 10 merkins.
Rinse and repeat, you get the idea – forwards/backwards, merkins/flutters/burpees, ad infinitum.

Partner accountability check at each named side street – 10 dumbocrats.

When you get to 51, please carefully cross to the other side of Rea Rd. and continue the progression back towards TCBY.

Run back to OP when you get to the corner of Rea and Colony.

*All exercises completed and back at OP parking lot in the 45 minutes time allotment.

If the idea of running over a mile backwards appeals to you, join us tomorrow for another edition of Area 51’s hardest and best workout.  Olde Providence Elementary – rally at 0520, launch at 0530.