Rabbit Pose Rap

The Rabbits met up with coach Melissa as planned on Saturday.
It was mild enough outside but we stayed in Bonzai to play!
The group spin was fun as with more peeps it is;
And after our warmup we got down to spin biz!
First time for EBun in the Bikram yoga room...
Second time for SRab in this sweaty fitness boom!
They think it will help them in their racing habit -
Especially since they get to do a pose that's called the RABBIT!!

Exciting News!

Team Rabbit has a very exciting announcement! With a name like "Team Rabbit" we have a special place in our hearts for animals. And two of the Rabbits recently adopted animals from various shelters in the DC Metro area. 

As animal lovers we want to bring awareness to the needs of the many local animals that need adoption or assistance. Over the past few years we have raced the Dash 5k and Doggie Run, which benefits The Washington Animal Rescue League, so this seemed like the logical choice! Last month we toured their facility at 71 Oglethorpe Street, NW, which is amazing! The organization does such great work, such as rescue, rehab, and rehome. 

We have partnered with The Washington Animal Rescue League (WARL) to be a donation channel! 

Please visit our new donation page if you would like to help! 

Upcoming Event: 

Thursday, December 19th from 5PM-10PM - please help to "Stuff the Truck" with pet food and supplies for those struggling to feed their pets. 

Birthday Rap

Friday the Tune Inn was the place to be for some fun!
Five of us celebrated a birthday for one!
This time we didn't close down the place…
And all walked to Metro at a leisurely pace!

Were burpees completed on the walk to the station?

There may have been some that hadn’t yet been done!

On Saturday we all had a day of rest.
After three-swim Thursday and a night out, we thought it was best!
SRab did survive her stint in the hot yoga room -
About all the stretching and sweating - she's over the moon!
Later that day we got such a musical treat…
A bunny violin concert couldn't be beat!
Even though it wasn't a race she deserved a medal -
On the applause and praise from her audience and teacher - she'll have to settle!

BRAVO EBun!

Solstice Snow Rap

Bunny Bling!

Saturday the Rabbits swam in the Winter Solstice Meet.
It didn't start till 3:00 pm, that was kind of neat!
The diving verdict follows - we won't stall:
SRab dove of the blocks and EBun dove off the wall!
Margie went with us, a new Rabbit friend.
We all cannot wait to do this again!
In addition we all got some awards for placing...
At swim meets you can do that just for racing!!
On Sunday SRab checked off another Blue and Gray Half;
Snow and sleet just like"Love Rox" - she had to laugh!
Didn't walk one step of that Hospital Hill...
With ice pellets coming down - it took some IRON will!

Pre-Race - Blue & Gray Half Marathon!

Rabbit Hole Rap

Swim, bike, run - we did a little bit of each!
Keeping our triathlon skills within reach!!
Started off Saturday with a dive off the blocks...
Coach said our dives were "passable" – we think that rocks!

When going in the water, aim for the “rabbit hole?!”

So many steps to get it right – almost rigmarole!!

Sunday bright and early met up with Coach M for a spin.

Thank goodness we stayed in, out of the cold and the wind!!

Capped the weekend off with a fun Rabbit dinner.

Meeting up with good friends is always a winner!

SRab makes the Post!

Team Rabbit's own Silly Rabbit aka Carol, was recently quoted in the Washington Post! Read the article, "Muscle imbalances can wreck your workout."

WARL Rap

Team Rabbit thought WARL was such a great facility -

To save precious cats and dogs - they have the ability!
We really want to help their cause,
All for the ones that have four paws!

Saturday brought the Panther Pride 5K
A hilly race, you don’t say?
Managed to thrown down a negative split
EBun will take it – proud to admit!

For SRab Saturday morning brought a swim.

The chances she would run afterwards were mighty slim…

As the next day brought a BYB trail race;

Though she knew it wouldn't be at a very fast pace.

Doesn't matter because all of her goals were met:

Stay upright and don't finish last? You bet!!

Sunday EBun did a trail brick, of sorts     
Mountain bike with P-Diddles at 9 was the first of the sports!
Later she went on a trail run with Riley

Who later was tired but awfully smiley!

Recovery Rap

The Rabbits enjoyed their quiet weekend,

But that leaves us with nothing to blog about in the end!

Looking forward to our races this Fall and Winter

It’ll go by quickly -- in a blur!

And time without training left us some time to ponder...

What will be on next years race schedule I wonder?

Always fun to get those races set,

Going to be an interesting 2014 I bet!

Doggie Rap

The Dash & Doggie Run was sponsored by the Washington Animal Rescue League.
With all the smells and dogs - Tessie and Riley were intrigued!
The cheerleader girls went down the hill and ran a quick mile;
While back up the hill their owners tried to smile!
Next up the Rabbits ran without the doggie girls.
A 5K route out and back - we've done this before!
Ran down that hill again then ran a little more.
Hit the turn around cone and back we go, for sure!
Then it's time to visit that nice hill again.
It's ok - we can do it. That hill is our friend!
The Capital Sprint 5K Dash is a small, fun race
The DJ played jammin' music to keep us on pace!
The best thing of all - it helps WARL critters!
Next year we will be back - we're not quitters!

Cheering and Volunteering at Ironman, Chapter Two

This is our xtranormal video from our cheer and volunteer experience at Ironman Wisconsin 2012. It is of course in 'rabbit rap' format! Enjoy!! 

Pumpkin Rap

At the start of the great pumpkin ride it was chilly!
Don't forget your cold weather gear silly!
Our faces were freezing, our hands were cold,
But it's going to get warmer later were told!
First part of the ride was on an old rail trail.
Crossed roads with a cop's help without fail!
Many of the roads we'd been on before.
Saw them from different angles so it wasn't a bore!
The aid stations were packed with really good food.
We waited patiently in line so we wouldn't be rude!
There were cookies, pretzels, pie, and pumpkin bread!
And these Rabbits exclaimed, "Oh what a spread!"
At the last rest stop we ran into Sally the Rabbittear!
She hadn't been on her bike in months but she had no fear!
The last 10 miles were a bit hilly and rough;
And we finished strong because we are tough!
The post race party had more goodies to eat;
If you dropped your food you got a replacement - sweet!
After our snack we saw Judy and Leanne!
They're prepping for the Miami Gran Fondo - where they can get tan!

Thanks for the picture, Sally!

New Rabbit Blog on the Horizon!

Hi Team Rabbit followers - Rabbittears that is!

Silly Rabbit has a new blog! Check out Fitness with Carol, where she will be posting Iron Tips (FE Tips)! These are all helpful tips to keep you moving and fit and are easily fit into your schedule at almost any time and place! 

Fitness with Carol - in action!

Hershey Rap

Energizer Bunny ran a race with friends and family.

The Hershey Half Marathon was the place to be!
Met up on Saturday for roller coasters and dinner
This rabbit thinks we all came out winners
Sunday morning it was back to Hersheypark
With 5,000 runners - who all have heart!
The race supported the Children’s Miracle Network - 

An area where we should not shirk!

Caden was this year’s Miracle Child

He got the runners started and we all smiled!

Started off running around the park grounds
Saw the finish line after the loop around.

Then we ran for a bit in the park...

Ran by the coasters we rode in the dark!!! 

Exited the park and ran by a zoo.

Saw a bull moose and smelled moose poo!!

Was running with Lisa who was doing her first half race

And saw Christy from Team Z when we crossed paths along the way!

Next up were the Hershey County Club roads

Along a beautiful golf course and some hills we toed!

After the highest point on the course was done

We then ran by the relay hand-off point station!

Spent a few miles on campus of the Milton Hershey School 

The kids were out cheering and were so flippin cool!

As we headed back towards the park to the finish line

Had to split from Lisa because I needed a break this time...

In the last mile or so there was a candy rest stop!

Got my Hershey bar and kept moving; chop-chop!!

Back into the park grounds, the end was in sight

The Hersheypark Stadium was just up ahead to the right!

Had to run around the outside and then went in
Saw the finish arch and it was time to sprint!

Almost missed our awesome Sherpas at the end

But they shouted out before I went around the bend!

Smiling - of course - I crossed the finish line

Then saw Christy’s husband Greg waiting on the side!

Cousin Lynn ran with her friend Marcy – it was her first, too

They trained very hard and totally saw it through!!

We all met up in the middle of the field for a photo

With our Twizzlers finish medals we proudly showed!
After we all walked over to Hershey’s Chocolate World place

At 5 pounds, they have the largest chocolate bar of anyplace!!!!

A super fun weekend with family and friends,

This rabbit would definitely do this race again!

The volunteers were super and it was well organized

And 5,000 runners seems perfectly sized!

Rabbits Ultra Rap

We never thought we'd get of town

Man oh man the rain came down

Finally we got close to CanLake

It was close to midnight for goodness sake!

Two foxes and a man on a bike-
Sights you just don't normally see at night!

Managed to get some good night's sleep

Didn't have to get up to early you see!

It was a  beautiful day for an ultra run-
Team Rabbit and the Rabbittears were ready for some fun!

Team Rabbit was welcomed when we  arrived for packet pick up
Folks knew us from the FB group due to Sally's write up!

We took the bus to the start of our race

Saw Sally on Bopple Hill - she was keeping the pace!

Got to the marina where the 50k was to begin-
Saw our handler P-Diddy - our Number One Fan!

A little behind schedule from a shuttle bus snafu.
Minutes to use the porta potty? Only a few!

Burpee challenge was in the twelfth day...
Actually got the first one out of the way!

Lined up at the back of the parking lot -
"On your mark, get set, go!" was all that we got!

First rest stop at Monica's Pies-
Porta potty there to our pleasant surprise!

We went back and forth with a couple of men -
They asked were we doing 5 and 1 like them?

No we said 4 and 1 was our plan -
We said, "have a great race" and off they ran!

Saw our "Handler" near our first official rest stop -
Such great scenery for a nice photo op!

Saw many caterpillars going back and forth on the road.
We guess they were headed to their abode!

Made it to the aid station at mile 5.4 -
"Can I fill up your water bottle?" Why sure!!

Table was fully stocked and they were very kind -
Silly Rabbit tried Gu Chomps for the very first time!

The Rabbits hopped along on our merry way -
A girl said she'd been looking for the rabbits - made our day!

RunRabbit Run is a 50 miler out in Colorado...
A man ran by and said, "You gotta go!"

As we ran along we realized there's something we forgot.
We didn't do our burpees at the last aid stop!

The next aid station was the only cut off time;
Made it there, did two burpees and felt just fine!

Seems they were rationing the supply of Gu Brew -
We snagged just enough to see us through!

We saw our Number One Fan again;
She gave us some beverages and made us grin!

Soon after we hit our first climb -
That Cat 5 hill stayed on our mind!

Energizer Bunny was happy for all the downhill -
But Silly Rabbit really thought it was a pill!

Finally the downhill came to an end -
Aid station in sight as the road took an end!

The course took us on an out and back -
Most stay focused to stay on track!

Reconvened at aid station number three -
Dropped to the ground and did 3 burpees!

Time to get moving - we have to go!!
We saw P-Diddy again - what'd you know?!

Next we were on to a series of climbs -
The Cat 4 never ending hill simply blew our mind!

Finally made it to aid station four -
After this there was only two more!

That's when Energizer Bunny had a panic attack -
There was a yellow jacket bee on the brim of her hat!

Silly Rabbit really had to pee -
Hide behind the umbrella so no one can see! 

Now it was time to hit the road again -
"Only" a half marathon to go till the end!

Now it was time to break out the tunes-
Musical motivation put us over the moon!

We asked P-Diddy about What's Up Doc's race...
She said she keeps missing her with her very fast pace!

Next we arrived at the fifth aid station -
We could get lessons from them in organization!

Here we got to see P-Diddy again -
Team Rabbit also made a new friend!

A girl got out of the car for a photo -
She wanted it with Team Rabbit don't you know!

After more burpees it was time to move along.
With music playing we kept singing our songs!

Met Bosco and Gracie our new canine friends.
Keeping our spirits up - it must be a trend!

We hit the marathon mark during this stretch -
There was absolutely no time to kvetch!!!

Finally hit the last aid stop.
Two more burpees - to the ground we did drop!

Just 3.7 miles was all we had to go -
Then, "we're ultramarathoners!" we could crow!

Less than a mile to go we had a downhill of grass?!
We just hoped we wouldn't fall on our @$$!!


The finish line was a wonderful sight -

We finished strong and there was still daylight!!

We are Ultramarathoners!

We regrouped and took a picture with What's Up Doc
Then had some chocolate cake that hit the spot!

Went to our hotel room so we could clean up.
Then back to the finish to see Sally and say "S'up?"

Parked the truck and put the bright lights on that grass hill.
So Sally and her running "escorts" wouldn't take a spill!!

Sally is now headed to the finish line
We drove over there in the nick of time!!

She finished the 50-miler with all her heart
The race director gave her a medal - that's the best part!!

CanLake50Ultras was an awesome event
Sally's recommendation was heaven sent!

All the folks involved were incredibly nice!
Would Team Rabbit recommend it? We wouldn't think twice!!

A very special shout out to our Number One Fan..
She's truly the BEST HANDLER in all the land!

Bridge and Back Rap

5-mile swim - check!

Saturday headed to the W & O D!

Gonna bike 40 miles you see!
Started off it was kind of chilly -
Should have worn arm warmers silly!
Dodged lots of peeps calling out, "on your left!"
Even rode through a Oktoberfest!
To start off our epic five mile swim day -
We did our burpees then we were on our way!
Got to the swim start and got checked in -
Just 45 minutes before we begin!
Mandatory briefing at 9:15 -
This ain't a triathlon you know what I mean!
You're not allowed to hold onto the boats at all -
Even if you feel like you're hitting the wall!
The floating aid station was a pontoon boat!
There was no motorboating - we had to float!!
Bloody Mary's for them; crackers for us.
The volunteers were nice - we were no fuss!
The turn around was at the WW II Veterans Memorial Bridge

Up river 2.5 miles - just a smidge!
On the way back we both had a kayak guide -
Too bad they weren't allowed to give us a ride!!
As luck would have it - the water was calm.
Except for when the boats came flying along!
Finally to the last turn buoy and swim shore;
So glad we won't have to do this anymore!
Once on land we got our bling!
Beer, hot tub, and food we felt like a king!
To the Bridge and Back was a well run race -
Maybe next year we'll work on our pace!

Rabbit and Fan Rap

Team Rabbit is gonna do a swim then a run

You want to join in? You know it'll be fun!
The swim doesn't begin till 7:30
So when we run it won't be o'dark thirty!
On Saturday it was nice to sorta sleep in
Met up with Honorary Rabbit at Audrey Moore for a swim
Afterwards we went out for our run
Just short of 10 miles and of course we had fun!
On Sunday Energizer Bunny met the Number One Fan to bicycle
Just did one loop to loosen our legs so we wouldn't be in a pickle!
Silly Rabbit took her hubby and dog on a hike -
You see, she didn't really feel like getting on her bike!
They all stayed upright when the trail got steep,
For pure entertainment it sure was cheap!
Team Rabbit, the Number One Fan, and the Running Bug
Decided on the burpee challenge because they aren't slugs!
For one hundred days - you wonder about the outcome?
Look for an update after New Year’s Eve; it'll be AUsome!

Post-Race Rap

This weekend the rabbits got back into training

Thankfully none of it happened while it was raining!

On Saturday Silly Rabbit did a swim then a run!

Energizer Bunny ran a race for fun!

Saturday night was a fun Rabbit dinner

An IMMoo recap for our #1 Fan was a winner!

On Sunday Energizer Bunny did half a century.

On her bike that is – and man it was hilly!

Silly Rabbit got on her bike too but not for long -

So she could do some burpees and feel strong!

Team Rabbit is happy to be somewhat back to normal -
Without swim bike and run we'd be in turmoil!

Guess who made the 2013 IRONMAN Wisconsin Race Day highlights video?

If you remember back a couple of months, What's Up Doc made the IRONMAN Texas race day highlights video! 

Well, Energizer Bunny made the IRONMAN Wisconsin highlights video - twice - along with Team Z-mate Michele! 

Congrats to all the finishers and a huge thank you to all the volunteers! 

Moo Rap

After a year of waiting the time was finally here
Team Rabbit was headed to Wisconsin - have no fear
Our flight was delayed for an hour or more
But we killed time chatting with Doug and sitting on the floor
What’s Up Doc got to Madison much earlier that day
That Lucky Duck got athlete check-in squared away!
Our plane flew over Lake Monona at night...
We were happy it wasn't like Otis Redding's flight!
Then the first thing on Friday morn
These two Rabbits took the expo by storm
After athlete check-in and a little bit of shopping
A quick bite of lunch - better get hopping!
Then back to the expo and what do you know?
Now Team Rabbit wears pink Rudy Project helmets on the go!
If we can't be fast we might as well look cute...
When we are together it's always a hoot!
Later that day it was time for a brick
Rabbits started together but then they got split
It was funny because Silly and Energizer finished up together
While What’s Up Doc stopped by the bike tech’s for her speed cadence sensor
After dinner back at the hotel it was time for a good night sleep
Because on race day the benefit of that they would reap
But Energizer Bunny couldn't sleep just yet
She was waiting for a Rabbittear to fly in on a jet

Saturday morning it was time for a swim in the lake
Good to get in all the practice we can take
Then at 11AM we met the Moo Crew for a photo op
Back to Monona terrace - all the way on top
After that Silly Rabbit did her bike drop
Time is passing too quick. Please make it stop!!
Later What's Up Doc and Energizer Bunny dropped off their bikes
Only 17 hours till race start - yikes!!
Soon all the Team Rabbit supporters would be gathered in town
It's going to be great to have all those peeps around!
Tim is the husband of Silly Rabbit
He graciously puts up with her triathlon habit!
Lisa is Gina's wonderful life-long friend
She kept up with the Rabbits to the bitter end-
Laura came to support her Phoenix sister-
Silly Rabbit really appreciated it; don't you worry mister!
Kent was a high school friend of Energizer Bunny-
Kept the other supporters entertained 'caus he is very funny
Denise and Energizer Bunny knew each other from online class
They'd never met in person before the weekend - isn't that a gas?
Denise's husband Jim came along for the fun
Brought everyone a chocolate milk for after the run!
After a pre-race meal at the hotel – it was a simple menu
Lisa gave a Rabbittears tour of the race venue!
We bid farewell to our cheer peeps
We only hoped that we could sleep…

Next morning we did our last minute race preparations
Said hi to Mike Reilly at the announcer station!
Once at the swim start the water was choppy
It made the rabbit's stomachs a little bit hoppy!
Made it out of the water and onto dry land
Ran up the helix to thousands of screaming fans
While in Verona the Rabbits spotted some bunny ears;
Easy to see our supporters over all of the cheers!
According to our friends we all hit Verona in a short span of time
They were in and out of there quick - it wasn't a crime!
During the day we saw others from the cool Moo Crew
They sure lightened the mood a time or two!
At one point some Rabbittears talked to our friend Mike Reilly
And handed off a Team Rabbit Kicks @$$ water bottle to him - he was all smiley!
Not long after do you know what he did?
Mike gave us another shout out - I do not kid!
All day long our Rabbittears were there -
Helping us through with not a moment to spare!
Ironman Wisconsin is an awesome event
All of Team Rabbit is really glad we went!

Energizer Bunny saw Silly Rabbit twice on the swim - how crazy
While mooing at the first turn buoy - and again at the second - it was amazing
When Energizer Bunny got done with the swim
She couldn't wait for the bike to begin
Riding down the helix was a total blast
Had to be careful not to go too fast!
It was a little nutty starting out on the 'stick' part
Lots of twists and turns and a no pass zone near the start!
Some folks complained about the bike course wind
I really didn't notice it and besides it’s my friend!?
Finally it was time for the run
I can't really say that it would be fun!
After the first turn around on State Street - which is a thrill
Saw Silly Rabbit blasting down the other side of Observatory Hill!
Not long after the park path turn around
Saw What's Up Doc as I headed back to town!
Saw our friends when I got back to the Capitol
Knew that I only had a half marathon  left to go!
On the second loops What's Up Doc passed on by;
She was looking strong - man she could fly!!
Went back and forth with some really nice folks,
Made sure to congratulate them after we finished - no joke!!
Got a high five from Mike Reilly in the finishers chute,
Then did just one cartwheel - it wasn't a fluke!

Even though Silly Rabbit got a bit seasick
She hoped riding Sheila would do just the  trick!
Said  hi to Energizer Bunny at the bike out -
It's loud and chaotic so she had to shout!
Couldn't wait for the bike portion to end
'Caus I knew I'd be seeing some of my friends!
Spotted 2 other pairs of bunny ears on the run -
Hugs and high 5's really helped a ton!!
As it got dark let me tell you about the best part -
Tim came out to meet Silly Rabbit in a golf cart!!
Silly Rabbit told him she thought she might die -
But in her head she knew it was a lie!
Swim bike run - yes! But Silly Rabbit's mind was the strongest of all!!
Got her to the finish line to hear Mike Reilly call,
"Carol Shuford, you are an Ironman!" again!
And all before midnight - what a win!

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Stay tuned for Team Rabbit's next adventure!