Centurion Runaways

Centurion Runaways

Date: 2023-09-15 AO: _area-51 Q: Snuka PAX: snowflake, Point Break, Preschool, Johnny No5, Pilgrim, thunder_road, margo FNGs: None COUNT: 8 WARMUP: We ran THE THANG: We ran some more MARY: A new path was blazed though it was filled with speed bumps, early morning commuters, LBCs and Merkins. While our balls were to the wall much desire was left for OpenTap to be…well…Open. A little rock work to fine tune things before frogger back to the start. ANNOUNCEMENTS: Prayers for pregnancy comfort and light on those facing darkness.

Birthday Hills and HIIT

Date: 2023-09-21 AO: nightmare-on-elm Q: wildturkey PAX: lex_luthor, Hawkeye, war_eagle, Hippie FNGs: None COUNT: 5
WARMUP: High knee – Side straddle hops Buttkicks – Imperial Walkers Side shuffle – Squats Side shuffle – Windmills THE THANG: Run down Murderhorn to Thornhill parking lot
4 rounds, 45 secs on 15 break Cake-cutter lunge Blow out candle sit-ups Where are the presents bird dog Balloon burpees
Box drill w Mary x 6
Acceleration run up Murderhorn
ANNOUNCEMENTS: Sign up for Homecoming Ultra. Everyone can run one lap.
COT: πŸ€˜πŸ™πŸ™ŒπŸ’€πŸ§‘β€πŸ€β€πŸ§‘

Traffic in the sportsplex

Date: 2023-09-21 AO: sparta Q: Full House PAX: baracus, ductwork, Keystone FNGs: None COUNT: 4 WARMUP: pre run 2 miles THE THANG: run through sportsplex with couple stopping points to pick up the 6 MARY: idk ANNOUNCEMENTS: see peak 51 COT: see peak 51

Cool Runnings

Date: 2023-09-21 AO: the-devils-turn Q: flipper PAX: turkey_leg, hairball, Gold Digger, gumbo, voodoo, Odd Job, midriff, Wolverine, Fudd FNGs: None COUNT: 11 Nice cool fall morning, great for running. Hairball and Golddigger called their own shot while the remainder ran the called route. Good times had by all
ANNOUNCEMENTS: 10/14 Homecoming 50k, BYO munchies, sign up genius in mumblechatter COT: YHC with the takeout

It is Indeed Alway a Good Day to WAMRAP

Date: 2023-09-20 AO: wamrap Q: rachel PAX: Mile High, O Tannenbaum, Orange Whip, poptart, Alf, rachel FNGs: None COUNT: 6 We did WAMRAP things. It was difficult. We are better for it. Nice work gentleman

IPC #3 2023

Date: 2023-09-20 AO: sacs Q: Cheese Curd PAX: wildturkey, Emoji, geraldo FNGs: None COUNT: 4 WARMUP: nope THE THANG: IPC week 3- sandbag or ruck instead of cinderblock. Substituted round 5 with swings vs more blockies for time MARY: v-ups during the workout ANNOUNCEMENTS: blood drive COT: thanks for Geraldo for taking us out

Whiteboard of pain (September Version)

Date: 2023-09-19 AO: bagpipe Q: Franky PAX: Eleanor, Hawkeye, Olaf, Spitball, war_eagle, wingman FNGs: None COUNT: 8 WARMUP: Easy mosey to the the whiteboard location. THE THANG: Whiteboard of pain . . . . always starting from the top and working our way down. 1) Run a lap, 20 Curls with the block, 20 overhead presses with the block, 20 sid-the-kid, 20 American hammers with the block, 20 reverse lunges, 20 pistol crunches, 20 merkins, and 20 burpees. Total count = 2.5ish miles (olaf got more), 180 curls, 160 overhead presses, 140 sid-the-kid, 120, American hammers, 100 reverse lunges, 80 pistol crunches, 60 merkins, 40 LBCs, and 20 burpees. MARY: no time for that. ANNOUNCEMENTS: The homecoming Ultra 5k on 10/14. Register @ forms.gle/TVVxukAzFSokzPXJ7 and don’t forget to donate (any amount helps) @ mystory.lifesongfororphans.org/stories/the-ogdens-are-adopting/ COT: Prayers for Wingman’s dad who’s fighting Lymphoma.

Fall buzz without the scars

Date: 2023-09-19 AO: swift Q: bratwurst PAX: soft_pretzel, midriff, wildturkey, fleetwood, Sherpa, gumbo FNGs: None COUNT: 6 Launch at 0516 for a 10+ minute warm-up to the Bull Ring where we did 6 Dynamic drills and 1 OYO drill.
Explain the workout and then we’re off for 8min at Threshold Pace. Rest 90 sec. 8min at Threshold Pace on the reverse route. Rest about 120sec. 8min at Threshold Pace on same path as Interval #1 – goal was to make it at least as far as the 1st one.
10min mosey back to COT.
Several πŸ¦ƒ fly-bys on the Bull Ring and a couple other runners/ walkers, but light traffic today on what was a beautiful late summer morning. @fleetwood said even the BRR never got this nice a couple weeks ago, and he definitely gets the medal for fastest post-BRR 2023 return to an interval running workout. Well done!
@Gumbo is back again and may get this running thing to stick.
@Midriff was working on the HCs for the Oct 14th HU5K during the whole workout.
@Sherpa is still running the cooldown…
@softPretzel was either late due to a traffic issue or a pre-run πŸ’© stop, but he joined at the drills and pushed it hard during the workout (just not too hard πŸ’©).
Announcements: – Homecoming Ultra 5K – signup! donate! Run! – Timekeeper meets each Tuesday at 0630 in the parking lot (sweatshirts now encouraged). Right now, we’re almost halfway through “So Good They Can’t Ignore You – why skills trump passion in the quest for work you love.” Join us!

Just a Tuesday

Date: 2023-09-19 AO: falcon-crest Q: 49er PAX: 49er, Cheese Curd, Emoji, ickey_shuffle, jet_fuel, puddin_pop, spackles, deep_dish, Lewinsky, Limey FNGs: None COUNT: 20 WARMUP: run to lot THE THANG: run to op- whistles and merkins on the way
Some partner stuff
MARY: at the end
ANNOUNCEMENTS: Spacklers bro in law has cancer. Lift him up
COT:blood drive


Date: 2023-09-19 AO: fast-twitch Q: Alf PAX: Alf, Astro (Kyle Kirchhoff), purell, Benny, Runstopper, hopper, turkey_leg, flipper, voodoo FNGs: None COUNT: 9 FT turning into Devils Turn style with 3 different workouts. @turkeyleg and @astro doing Marathon plan. @flipper and @voodoo on half marathon plan. Everyone else followed the dumb stuff I suggested.