There's always room for another race!
That's a horrible idea... What time?!

Sunday, March 18, 2018

Deadlift Rap

Friday night STEB did part one of her powerlifting meet
The 100% RAW Potomac Open can't be beat

The meet was held at the Tyson's Playground -
You know, that's where on Sundays STEB can be found!
Strict curl is what was on tap
She had three tries with the easy bar - that's a fact

STEB had fun with the ladies from the team!
Her first two curls were spot on
But on the third her form was wrong
In the end it was a success
And STEB and her teammates all got crazy trophies for this quest!
#GirlsWhoCurl and their Coach!
Photo credit: Sara!
Saturday morning was the PL meet part two
That meant lots more lifting to do! 
Happened to fall on St. Patrick's Day
Were folks in the spirit of things? You might say! 
For squat, bench, and deadlift she again had three tries each
This time she went 3 for 3 and two PRs were in her reach
STEB ready to squat!
Photo credit: Laura
STEB ready to bench!
Photo credit: Laura
STEB deadlifting!Photo credit: STUR
STEB was inspired by all her bad@$$ teammates
And the other strong lifters for goodness sake 
Happy to have STUR there to support and cheer
And other PL teammates - never fear!
The coach coached his mom to some world records - how rad!
And the chalk can leave funny hand prints - understand?
Hand prints on the new world record holder / coach's mom!
All in all it was a successful day
STEB is now PBun - Powerlifting Bunny - you don't say?
STUR had a blast watching STEB power lift -
Impressive form and strength - get her drift?
Before she did this she got in 6.9 miles running...
Did it in her 'hood - there would be no hill shunning!
On Sunday, STUR didn't have to rise too early for Open Workout 18.4
Deadlifts, push-ups, and bear crawls - that was the score!
Arrived at the box in plenty of time to warm up...
Were lots of peeps there for the workout? Yup!
Set up and it was time to start - quick!
All the deadlifts she wanted to stick!
Once the timer said go she went to work!
She really likes push-ups - that's a perk.
Got in 133 various reps in the 9 minute cap:
That was worth a great big hand slap!
She then got to the pool 30 minutes early...
It was too crowded to jump in, but she wasn't surly!
She eventually got in 4200 meters;
Even though her energy did start to peter...
Meanwhile PBun tried to sleep late....
But that didn't happen, so up early was her fate
Ended up doing an easy recovery ride and run
But it was mostly a lazy day for that bun!
STEB's deadlifting video is below - this one is from teammate Laura!

Monday, March 12, 2018

Mad Open Power Rap

STEB had a bike fit with a guy named Smiley
Getting ready for her 10/14 meeting that won't be with Mike Reilly
Afterwards she headed out to uke club
Grabbed the Beast on the way - it was fun
They had so much fun they didn't take a break -
Played some new songs, too. It was great!
Uke Club is the most fun!
Saturday morning STEB had a swim run brick on tap
Did a lot of IM - it was 24 laps!
Next it was a lovely day for a run – her longest this year …
She ran the lake in reverse and appreciated the sights, never fear!
She got a glimpse of a bald eagle nest high in a tree
Had to stay 300 feet away you see
This was cool to see!
Maybe next time STEB'll get a glimpse of the eagles!
She got a glimpse of signs that Spring is near
She is happy about that - let's be clear!
Spring is near
When the snowdrops appear!
That afternoon it was all about rest
She was a complete slug, no jest!
STUR was a little unsure of CrossFit Open workout  18.3 -
She didn't really do pull-ups you see
This workout was 14 minutes long-
She hopes she would be feeling strong!
The workout included jump rope, pull-ups, and overhead squats-
For the pull-ups her stomach was in knots!
You see there was no scaled option-
So she approached the rig with caution.
To her surprise she was able to manage six-
Holding a reverse grip was the trick.
They were told it didn't matter how they got "upstairs"- 
As long as your chin went over the bar- all fair!
After judging a teammate- she scurried to the rec center-
She had a lane to herself for 3600  in all its splendor!
Sunday morning STEB went to the Playground
Time for some squats - three different rounds
Back, front, and back with negative pause
And practiced with commands for the meet - just because!
Sunday morning was a gorgeous day-
STUR met BLUR at Fort Hunt Park to play!
BLUR planned to bike and STUR would be on her feet-
The goal would be to go about an hour- sweet!
Round and round the park they went-
The sun and little wind was heaven sent!
BLUR once again got her longest bike ride to date-
10 miles of excellent biking skills she did demonstrate!
A run and a bike ride - check!
After STUR's shortish run she got to work-
Her burpee commitment she couldn't shirk!
BLUR did planks while STUR went down and up-
They took the time to talk to a very cute pup.
Back at home she jumped on Trixie on the trainer
She did a 2 hour steady state ride – almost a no-brainer
To help pass the time she watched a movie
What kept her entertained? Part 2 of The Mockingjay
After a short recovery she had another workout to do
Sunday afternoon swim with STUR, it's true!
STEB kept up much better than she expected
And there was a little more IM at the end!
When it was all over and done
She and STUR went to BWW for fun
Hoping to see the March Madness bracket reveal
Turns out the sound was turned down for real
STUR and STEB still had fun of course -
They will complete their brackets with no remorse! 

Monday, March 5, 2018

PR Barbell Rap

Friday night STEB got down to business with a barbell
Deadlifts were on tap with almost all her plates - swell!
STEB needs more plates!

Saturday morning STUR headed over to the box-
Since the CrossFit Open at CFK rocks!!
Warmed up and settled in with her judge-
Once they found a barbell spot they wouldn't budge!
She had 12 minutes for lots of burpees and dumbbell front squats -
Then a barbell clean PR Is what she got!!
STUR was happy with her 18.2...
Sure she'll be sore tomorrow through and through!
STEB started Saturday with a run on her treadmill
It went well and 6 miles was her fill
Then she headed to the Kennedy Shriver Aquatic Center
The Albatross Open swim meet was a winner
Caught up with CBun pretty quickly
Then they staked out some seats in the balcony
That dive platform was really high!
But CBun and STEB would have gone down the slide!

Warm ups and practice starts were up next
Then was it time for the meet? You bet!
STUR scooted over to pick up the Beast for a quick swim-
Pool not open at Chinquapin- very grim
Lee District had power and was open for business-
Yay! Neither Rabbit will lose swim fitness!
3000 yards was enough with some emphasis on fly-
Laps of freestyle were also not in short supply
Albatross Open, here they come!

After a nice rendition of the national anthem the meet got underway
STEB and CBun were in event 2 heat 1 - yay!
Between them they did 8 events in all
Including a relay for CBun, y'all!
They were both inspired but a couple of senior women
Who killed the events for fly and IM
CBun really got into the back stroke groove
And her flip turns for that were really smooth!
The both received one 'white' bling for third
And a 'red' for CBun's relay was earned
CBun ready to swim the 100 backstroke!!

Sunday dawned chilly and breezy-
STUR headed over to Reston- it was easy.
...and apparently a little  breezy!

For the Reston 10 Miler was the reason-
Great way to start off the "almost" spring season!
The course was very familiar- follows the Reston Tri bike course -
Even though hilly, she has no remorse!
She did it!

Glad she signed up- nice race with sweet  bling-
And some good post race food made her sing!
STUR ran eXactly 10 miles!
And of course this made her smile!

Afterwards she had a little visit at CBun's condo-
Saw some of her new furniture and home projects- bravo!
Sunday morning STEB went to powerlift at the gym
Bench press was on tap for the win
In the end STEB got a PR
90 pounds total, including the bar
Once she got home there was no rest for the weary
She had a 135 minute session on Trixie
Later on she went to the Wizards game
They lost but celebrating G-Wiz's birthday took away the pain
G-Wiz and his friends ready to cut his birthday cake!

Tuesday, February 27, 2018

Rainy Rap

Saturday morning STEB went to Audrey Moore REC
She can't remember the full workout but was there some fly? You bet!
Rushed back home and got on the computer
To sign up for Colonies Zone 1650 like CBun and STUR!
Spent her afternoon with family of sorts
And visited her 90-year-old aunt of course
STEB visiting her godmother and extended family!

Later that night it was powerlifting time
Deadlifts were on tap which were heavy but fine
Carmen was there to cheer on STEB!
You know it's getting heavier when the skin starts to callus!

STEB started her Sunday in her garage gym
Accessory lifting for the win
It wasn't raining at that point
She was excited to get to the bike ride joint!
On Sunday BLUR, STUR, and STEB didn't let the rain stop their plans -
Met at Fort Hunt Park anyway – I’ll be damned!
Time to get wet!

STEB, in looking for some motivation -
Wore her 'Evil Knievel' jacket - son of a gun!
BLUR got in her longest bike ride to date -
And in the pouring rain! Got it straight?
STUR, waiting till the last second to get out of her car!

STUR ran around 4 loops on her own -
Then for another loop she wasn't alone
STEB joined her for part 2 of her brick -
Chatting as they ran made it go quick!
Then STUR chatted some more while she finished her burpees -
Today was day 88 you see!
Yes, Fort Hunt Park was the place
STEB did 12 loops around at a decent pace
After she wrapped up the bike
The loop with STUR it was out of sight!
While STUR did her burpees STUR planked a bit
STUR was a bad@$$ doing burpees on the wet parking lot!

Then it was time for them to git
Early afternoon she had coffee with RBud -
It was nice to catch up for the month!
Later that day she had much to do
Race calendar planning if you want to know the truth!
KBun, checking in as a Princess!

Meanwhile KBun was down in the Sunshine State
Running the Disney Princess Half for goodness sake!

At the start of each wave they set off Fireworks
For all 27 waves - that is one of the perks!
Fireworks? Yes - 27 times!!!

She donned a tiara and a tutu
Because that seemed like the thing to do!
KBun, rocking the tutu and tiara!

She totally rocked those along with her bunny ears -
And got a pretty sweet medal - never fear!
She did it! And got some cool bling!

It seems that CBun went to a drum circle meeting
Did she have fun on the drum she was beating?
Sunday afternoon brought STUR and the Beast's second swim of the weekend -
Practice went fast ending in relays - seemed like a whirlwind!

Monday, February 19, 2018

Snowy VB3 Rap

Friday afternoon STEB and Riley hit the road
Headed to PA and their home away from home!
Riley is all smiley because she is going to see her dog mom!

Upon arrival, pizza and the Olympics were on tap
Till she and Stilt crashed in the recliners – imagine that?
On Saturday STUR had a very rare event:
A complete rest day on a weekend was heaven sent!
She did however sneak in 79 burpees -
But doing them all through the day is kind of a breeze!
After a lazy start they loaded up the SUV
They were headed to watch some basketball if you please!
Stopped to pick up STEB’s uncle along the way
Just a 60 mile drive? You don’t say!
STEB is very short!

Arrived at Waynesburg U with plenty of time to spare
Heard a wonderful rendition of the National Anthem while there
Kare-Bear played a total of 17 minutes
With 9 points of the bench including a 3 – they went on to win it!
Cheers for the WU W!

KBun and Lionel celebrated Valentines a tiny bit late...
But look at that food! It was worth the wait!
Happy belated Valentine's Day!

Let's eat!!

Meanwhile in PA the snow was a coming down
STEB decided not to drive home that night but she did not frown
The snow arrived about 7 hours early!!

Sunday morning she went with Stilt and hit up her YMCA
That was the first time STEB had ever been in a Y – no way?
STEB forgot her sunglasses!

She got her powerlifting workout complete
And in the end a PR on the bench press – that was neat!
The Laurel Highlands Y was full of great equipment!

For STUR, Sunday LATE morning brought a marathon race -
The GW Birthday Marathon in this case!
Arrived on the scene WAY ahead of time...
Luckily the weather was truly sublime!
The start line is a half mile walk- oh bother...
She felt like she was being taken to the slaughter!
Loop one was the longest and fastest for STUR;
And 9.7 miles of run walk ratios did occur.

The second loop - she actually got too warm!
A bit slower pace became the norm...
Somehow STUR failed to bring along her little bag of pills -
Needed some Advil for all these hillz!
Ended up getting some from another runner along the way -
This older gentleman literally had an entire bottle - yay!!

Third loop included an extra long hill-
But seeing the finish line is always a thrill!!
STUR hadn't done a stand alone marathon in 4 years -
Always glad to add another medal to her souvenirs!

Riley and STEB headed for home late Sunday morn....
They saw some abandoned vehicles along the way from the storm!

So staying put was the right move
And Riley had extra time with her dog mom, too!

Tuesday, February 13, 2018

Multiple Movie Rap

Friday night STEB went to the monthly uke club meeting
Even without the Beast it was a fun gathering!
Added a new song to their list of regulars you see
"When the Saints Go Marching In" seemed kind of timely!
Uke Club is the most fun!

On Saturday STUR and STEB did their double:
Swim practice then a race - really no trouble!
STUR caught a ride with STEB to Audrey Moore -
This looks familiar she'd been here before!
Ready to swim aka pre-8k warm up!

Jumped in a lane and got to work -
A couple of 600's was definitely a perk!
At first STEB started off one lane down
Got moved up to STUR’s lane – she did not frown!
Made a quick change into running gear -
Both bunnies remembered their ears- never fear!
They skedaddled over to Langley Fork Park -
For in the Langley 8k they would soon embark.
Just enough time to get their numbers and be ready...
STUR did a few burpees and had a Gu to keep her energy steady!
No rain here!

The race was small and started with a "GO!"
Soon onto a running path they would all flow.
After the path was some time in a neighborhood...
Started to drizzle a bit,  but it's all good!
STUR found the race to be somewhat hilly -
Only walk breaks were down the hills...really!!!
For STEB it was the opposite:
Uphill walk breaks are legit!
After a bagel and some Gatorade the bunnies weren't through,
Had some burpee and plank stuff to do!
Some might think doing burpees in the rain
Might be a little crazy and insane!
It was nice to mostly beat the rain!

Saturday afternoon STEB went to visit her Aunt Terry
She is her god mother and happens to be 90!
At 90 her aunt is still an avid crocheter!

Saturday night was kind of a movie night:
STUR and JRab first; STEB and Cool Breeze whose ended at midnight!
They all caught up with each other in between
A fun surprise, it would seem!
STEB and  Cool Breeze decided to skip dinner
Flourless chocolate waffles at Carlyle for dessert, a winner!
These are SO good!

On Sunday due to the late night STEB kind of slept in
But then went to powerlifting and did deadlifts again!
STEB's traditional deadlift pic!

After that she headed over to NanWa’s house
They visited, had an early dinner, then a movie, no doubt!
Waiting patiently for THE movie to begin!

It was mostly women and a bit of a rowdy crowd
And a couple people talked through it a little loud!
THIS might have been the cause of the rowdiness....

On Sunday STUR hit the pool a little early…
Got in some meters before masters surely!
Then she swam with the L4 group
Got in three miles total - whoop!