Refugee

We were a little slow going this AM, but knew we had to get up and go! Rocked out to TP&THB on the way there and were amped up by "Refugee" upon heading in. 

Warm Up

Dynamic Stretches

Skill/Strength

Bench

K 7 x 5

45/50/55/60/65/70/75#

C 7/7/5/5/5/7

145/205/225/235/235/135#

Crossover Cables

3x10
K 20# each side

C 50/50/60

K Roman Chair Abs Super set

3x10

C Tricep Pulldowns Super set

3x10

WOD

"Whammo"

50-40-30-20-10

DUs

American KB swings (30/44#)

C 18:01 *singles on most rounds

K 18:21 *Rx

Finisher

ABSofreakinglutely

1 min each:

Plank hold

Russian Twists w/ med ball (10/12#)

Sit-ups 

R side KB bend

L side KB bend

We most certainly felt it after being somewhat inconsistent for the past week and a half. It was certainly a good workout. Until next time...

Pub Run 'n Fun

Again with the trouble waking up in the early morn - we used to be pros and lately it's been quite daunting and seemingly impossible due to complete exhaustion and I'm thinking the heat may play a part in this as well. As do excuses, of course. But, we did have a plan to go to the Pub Run in addition to the gym, so at least we did have another backup activity.

So, we did partake in the Pub Run and boy was it HOTTTTTTTTTTTTT. I mean devilishly hot. Excruciatingly hot. Couldn't-Stop-Sweating-Hot! Yet there were a record amount of participants. Just goes to show a good thing is a good thing. Probably should have taken water with us on the run despite the short distance due to the extreme fluid loss; lesson learned. We did drink water when we got back and continued to drink some later (along with some adult beverages) at Village Grill with some fine folks.

Here's my run click on "View Details" for splits, elevation, and detailed speed (if you feel like it!):

Guess Who's Back, Back Again?

So...we've taken a bit of a hiatus from the RAC - 11 days to be exact - but about 7 days of a break from activity due to the ups and downs of life, lack of sleep, being busy, and well, excuses.

At any rate - we had every intention of going this morning, but the lack of sleep thing reared its ugly head again, so alas, we went this evening. It was the most packed we have ever seen it - all of those damn college kids!!

We didn't do a whole lot of lifting; we tooled around on some of the weight machines as the free weights and barbell areas was jam-packed and it was already after 6, so after a little light lifting and a few laps around the track, we headed to the Synergy room to face our fate.

WOD

"350"

5FRT

10 TRX ring rows

20 burpees

20 sit-ups
K: 17:10
C: 18:42

Let me just say, after little sleep and even less water, and a week off, this wasn't exactly pretty or fun, but by God, we did it. We even had a visitor, a one Dr. Will Moore, and we breathlessly chatted while amidst this workout. He expressed that he was not envious and that we were the "workiest outest people he's met" to which Chad replied in jest, "Then you must not know many people who work out."

All in all a good WOD and we got our sweat on, but most importantly, we are getting back in the groove.

I'll leave you with this image as it speaks volumes and will serve as continued motivation for us:

Summertime and the Livin's LAZY

So...haven't done anything since Monday (and haven't lifted since last week!!) other than walk Piggy and walk to Kroger and back. Not good, but can't beat ourselves up about it. Had a rough week and I'm sure working out would have helped, but lack of sleep, motivation, and energy just wasn't there. Had plans to wake up and do the Park2Park thing at 6AM this morning, but we stayed out very late - about 1AM, which is very much out of character for us these days. We did get some dancing in, so perhaps that helped to burn a few calories.

At any rate, really trying to muster up some motivation today to get some sort of workout in and get back in the groove. If we don't, tomorrow is the start of a new day and a new week and we can get back to it!

Here's to shaping back up so we feel better when sporting those swimsuits and skimpier clothing when the heat rises!

Operation RESET.

Keith Sweat(in')

We didn't hit up the RAC this morning, and because it was a such a nice day, we decided to take it outside to Garst Mill!

"Park Sweats"

4RFT

400m run

16 burpees

16 walking lunges

K 17:58

C 19:15

Here's a link to my Garmin workout - I left it running the whole time to get my time and until a few seconds after Chad was done, so my real activity really ended at the 17:58 mark.

The Color Run!

As they say, it truly was the Happiest 5k on the Planet!

The BollardWODSquad, along with some of our closest friends, ran this fun race! Here's a link to all of our photos:

The Color Run

Highly recommend this - and they are coming back to Roanoke next year!! Yayyy!!

Also, I have had this song in my head since then as it is so apropos!

Enjoy!

Runch

Run during Lunch = Runch

Since we didn't hit up the RAC that AM, I decided to run the Hanging Rock Trail by work. Got my sweat on for sure - too bad we don't have showers. I had to cool off and do a quick clean up and back into my work clothes afterwards!

Here's my 3.94 run: