This morning the group was REALLY REALLY F’ing strong! Like 13 deep during the running portions and 12 at the 6:25AM workout … today we had 7 new people from this year join us all at once …

The group is getting bold today too, some people talking running their first marathon and half marathons.

The crew did their normal running around downtown to mid-town followed by some picking up McRunner for the 6AM hour before meeting at the west steps and heading over to the Crest for the 6:25AM destination workout.

10 rounds of cards with some running followed by more running back to the Capitol building before calling it a day. The homies did really well today, and we hope to see the crew grow in numbers … let’s get that Project 30 rolling strong!

This morning the crew gathered at the normal 5:30 & 6AM times for the run only groups at the corner of 10th & N Street. After those groups gathered then it was time to emerge onto the West Steps for today’s 6:25AM workout.

Today’s morning workout was a new one lead by the original bad-ass herself Katie. She laid our hopscotch layouts for two teams to divide into and pull out some sort of exercises. The workout went like this … you threw a rock down and whichever it landed on is the exercise that was performed, each movement was done in reps of 20. After each round a run around the west lawn was done then back at throwing down some rocks.

With the hopscotch done, it was time for some Wednesday morning sprint work! Folks are getting faster and goals are being set, we even heard chatter about folks running their first half marathon!

Have a kick ass Wednesday and see you on Friday!

The squad came in full strength this morning as we gathered for the 5:30, 6 and 6:25AM group runs and workout at the West Steps.

The workout on the steps started off with the dice workout, where the number rolled made equaled to various exercises that were predetermined on a sheet. The group was broken up into 2 groups, one group of 5 and another group of 6 … what the dice showed had folks huffing and puffing through the exercises that included a short out and back from from the steps to the sidewalk pillars.

When the dice throwing was completed, it was time for some sprints. Sprints have been the latest addition to Wednesday mornings. The sprints really get the folks going FASSSSST! So fast that our resident ogre crushes them while Old Brad needed time to sit down on the bench before the group photo took place! Check the photo above where Old Brad looks like he could barely stand.

Hope everyone had a kick ass Wednesday.

The morning group continues to be awesome, we saw the return of the two Brads. Prior to the 6:00AM group, the two of them gathered to talk and say hello, but I think they were discussing how awesome their name is to one another. It probably went something like this …

NB: Good morning Brad.

OB: What’s up playa. By the way did you know you have an awesome name?

NB: You know what my name is pretty awesome, so is yours.

OB: My name isn’t awesome it is gangsta … that’s how I roll … actually, our names are beyond gangsta, there really isn’t a way to describe it’s awesomeness.

The 6:25AM destination workout was announced to be at the levee on the East side of the river near the Tower Bridge, but since the dude who wanted to lead that workout couldn’t make it … we moved it to somewhere else for the workout.

The workout was held across the street from the west steps of the Capitol building, where we did 10 rounds of deck of cards. Today’s winner with the best poker hand was Brad … the Gangsta Brad … the OG of the Brad dynamic duo.

With the workout completed, the crew made their way to start of their Friday.

Have an awesome kick ass Friday everyone!

Sometimes we get people with the same name come through like Chris and Chris … When that happened one became known as his Twitter handle McRunner … Today we had 2 Brads at the workout … one was a newbie the other has been with us for a long time … So we temporarily named them as NB and OB … short for new Brad and old Brad.

We had a strong showing with our 5:30AM and 6:00AM groups … but were sad when Ethlexia (2 people Ethan and Alexia), Sarah and Rebeca left just before the 6:25AM west steps group. However, we were excited when a couple other faces joined us on the steps … so we lost a few but gained a couple more when the groups shifted from just running to the ping pong ball workout.

For those that haven’t had the luxury of doing the ping pong ball workout … we grab a ball by random, throw it down then grab another out of the air … each ball is marked with rep count and exercise … after each round we do a lap around the west lawn then repeat this … the workout goes for about 20 minutes …

When the ping pong ball workout is completed, we moved into our sprints which have been included in the Wednesday workout … the squad pushed hard leaving some people exhausted … just look at this photo of Brad …

Happy Wednesday everyone and keep it gangsta!

  
The 5:30 and 6:00 AM run only groups came through as normal and crushed their running as always. Then at 6:25AM the unknown always happens, the unknown of which workout will be pulled out of the bag on any given Wednesday.

For today we threw out one of the older workouts in the pile and did various movements from high-knees, jump ropes, push ups, sit ups, squats, lunges, jumping jacks, mountain climbers, oh and did I mentioned jump ropes … yeah we did a shit ton of jump ropes, but out jump ropes are without an actual rope … we like to pretend sometimes …

After that part of the workout was done, it was time to knock out some partner line drills … one person would go to the first line, get back then the second would go to that same line … until all five lines (created by the bricks on the West Side of the Capitol) were touched.

The workout pushed some to the limits like our boy Benny who actually showed up this morning as he was the last one to leave the steps after sitting down due to some wobbly legs. Some others felt the legs being a bit wobbly as seen by Katie in the group photo and even by Brad who decided to just lie down after the final sprint.

  
Good job everyone and have an awesome Wednesday!