Author: BoBerry

  • The Country Club tours the Deep South

    on a beautifully balmy morning in the pre dawn gloom, 8 of SOJ’s finest met for a Flex Friday beat down at Satan’s Hill. According to the car speeding into the New Market neighborhood, this may or may not have happened. Having recently led a workout at SCCC, YHC liked the format so much, decided to bring it on a southern tour.
    music going, waiting for 5:30, Futon asked if this is an ironPAX workout, and if we need the stashed cinder blocks ? Yes we do! (YHC had forgotten they were there, and cinderblocks work better than blocks!)

    so we grabbed the blocks YHC explained the workout and we did some warmups including SSH, dead man hang, zombie kicks, and Don Quixote.
    the thang:

    8 rounds of exercise Tabata style with 20 seconds work, 10 seconds rest. Then a run to the top of Satan’s Hill. Exercised included Squat Thrusters, Swings, Calf Raises, Curls, Say Anything Squats, and WW3s. No run after the last one, cool down broga and YHC took us out. Prayers for Try Hard and fam for upcoming mission trip, set the date for century classic first Friday and Saturday in May. Thanks for letting me lead guys, that was a good one. Have a great day!

  • The most boujee bathrooms south of the James or The Credo

    5 intrepid warriors of the gloom started their week off right. 2 opting for the challenge that is Twin Team, repeatedly. 3 chose to follow the F3 credo. They left no man behind, and left no man where they found him. Some discovered that the bathrooms of James River High School are heated. All pax got in right around 4 miles. Great work today! Thanks for rolling with me Doozy! Nice to see and catch up with Johnsonville a bit. Numbers names, announcements. YHC took us out. The centuryish classic round 2 will be the first Friday and Saturday of May, start thinking about teams, it will be mostly running with a little rucking.

  • How do you define “conversational pace”?

    two PAX looking for some speed work were able to find it at the Graveyard Shift today. YHC was running a couple minutes late but had the Q, so we hit the ground running. Here’s the WOD:

    • warm up lap
    • 2 laps at 10k pace
    • recovery lap
    • rinse and repeat (literally with the rain)
    • 2 laps at 5k pace
    • recovery lap
    • rinse and repeat
    • 2 laps at 1 mile pace
    • recovery lap
    • 2 laps at 5k pace
    • 2 recovery laps

    Ended at right around 5 miles. Prayers for Big Rig’s co worker who lost their father. Announcements: looking forward to the century 100 miler! Details to come

    NMM

    The back blast title comes from Big Rig’s question to me. Somehow I still kept yapping no matter what pace we were running. I may be faster if I learned how to shut my trap. But then I wouldn’t want to post. The 2nd F is the glue, the reason I continue to come out for F3!

  • this is supposed to be a recovery workout…

    One returning member of the SCCC and two visitors from opposite sides of greater RVA met yesterday morning for a workout in the nicest track in Richmond. The workout met the format but apparently not the intention. Here’s how it went down, more or less.

    20 seconds of the exercise

    10 seconds of rest

    repeat x8

    one lap around the track

    exercises were KB swings, American Hammers, Curls, Nolan Ryans, WW3s and Say Anything squats. (More pop culture study recommendations for Hitch)

    finished with 2 laps including a Boberry biscuit on the final one in which Hitch left Beaver and I in the dust!!

    numbers names, YHC took us out. Prayers for those sick and Hitch and his father.

  • We found another hill!

    Wednesdays edition of Miles Of Truth had a pretty straightforward route this go around. Out to Salisbury , all the way til it ends then left on Castlebridge, left on Elmestead, Left on Westfield , then Mt Pigsah and back to the school. Pick your poison with a lap on the track or a lap around the school. If you took a lap arounnd the track you found the bonus hill! We took it brocode style with varying speeds. Great to catch up with House Party today!

    announcments

    • Don’t park next to the buses. We’ve been asked to stick to the spots closest to 60
    • volunteers are needed to help at The Healing Places 10k training team. See Shakedown, 1-800, or Sippy Cup to help out.
    • frozen triangle this Saturday at 6am at Dogpile! Come on out for this great CSAUP event and challenge yourself. Run and ruck options are available!

  • Two orgasm laps

    2 PAX in search of a few extra miles met a few minutes early. This was last weeks iteration of the Graveyard Shift. Route was out to Clover Hill HS, across Genito down behind the Food Lion to Brandermill. Past YHC’s humble abode, down to the path all the way to the water. Then we took Brandermill Parkway back to SCMS. We weren’t quite to 6miles so we took a brisk lap around the track. Then not quite a 10k so we took a lap around the parking lot. Good to get out and get some miles and regale Big Rig with tales of YHCs 35k trail race. Thankful for big rig and the support this awesome group of dudes. Also, the title of the backblast is in the exicon I promise.

  • Challenge Accepted!

    11 intrepid PAX met at this weeks edition of the West End run club. Temps externally were positively balmy, being in upper teens, internally it remained 70 degrees and sunny. There were even a few bare knees this morning!
    YHC had the Q as part of the SOJ takeover week. The route was as follows, more or less:

    Behind the school and onto Windbluff Dr

    At end left on pepper hill 

    Next left onto falconbridge 

    Go straight across into deep run park and onto the path. Follow paved path, taking a right at every intersection.

    Right on turtle run dr at end of path

    Right on turtle creek dr

    At end right on Cox

    3rd left on brookmont dr

    At end left on crowncross

    Next right on thistle down 

    Next left onto Pump Rd, BTTF.

    Route ended at a little over 4.5 miles at an easier mosey than usual. YHC made a wrong turn somewhere in the park. Thankfully Mr. Rogers came to the rescue and got us back to an area where my directions made sense again.

    Numbers, Names, Announcements (see below), Prayer requests, YHC took us out. Coffeteria followed at DD.

    NMM

    Great to be back to the West End for a run. Thank you gentlemen for the fine hospitality and putting up with a Q who had a route but didn’t know the area. Great place to run with a few choice hills and even a covered bridge that could have been out of a movie. Good to catch with PAX north of the river YHC had not seen in awhile. The title come from why I took the Q. EF Hutton laid down the gauntlet to dare a SOJer other than Doozy to take the Curahee Q. I like challenges, so I was game!

    Announcements

    -Participation from F3RVA is currently paused at The Bridge. They are doing some internal work at the moment. As soon as we are needed again, Upchuck will let us know. Be on the lookout.
    -The Frozen Triangle is Saturday, Feb 8 at 6am at Dogpile! Come on out to the CSAUP! There are run/bootcamp and ruck options. If you want to help with supporting the event, get with Heist.

  • Chill Vibes

    5 fellas braved the chilly temps to get in a few miles. Bro-code was on the books as the plan for today. It didn’t quite work out that way. As 5:30 approached the route was given and adjusted, Doozy let us know he was getting more miles and would meet us at the end. We set off on a 4mi route with the plan for the rabbits to come back for the 6 at each intersection. Somehow the PAX all ended up at the same pace once Doozy veered off into points unknown. We ran together, just fast enough to keep warm! Good to catch up with everyone. Numbers names announcements prayers and YHC took us out.
    prayers for PAX that are having issues keeping them from coming out into the gloom. Reach out to that Kotter! Announcement is the Frozen Triangle on February 8th. Meet at 6am at Dogpile. Run or ruck about 9-10 miles. If you run there will be boot camps each three miles or so. Bring your shovel flag. Refreshments and support will be traveling along. Reach out to Heist if you want to help. Reach out to Try Hard if you plan to Ruck. Have a great day yall!

  • Snow on the trail

    2 typically road running PAX met OTB to hit some snowy trails. Launch time was 6am from the Pump House. We took the River rock half route sans the Forrest Hill section, going all the way to the Mayo bridge and back down the flood wall to the buttermilk. Added a detour up the hill by the nickel bridge to hit some of Big Rig’s former stomping grounds. Finally tally was right at 9 miles in 2 hours. Pace was slow in places in order to avoid busting ass on the icy sections. Running in the snow was a blast. Beautiful weather and views! Big Rig unfortunately got a flat tire in the form of a twisted ankle. Prayers for a speedy recovery, doesn’t seem to be too bad hopefully. Great to get after it today, prep for both our races is going well!

  • in search of the Alaskan Pipeline

    Two intrepid PAX braved some bitter cold to get in a few miles today. With Big Rig doing the Roanoke Half and YHC doing the Willis River 35k, we both were needing to get in some big miles this morning. We made it out and got in a solid 15-16 miles. Time on feet was high with slow paces and stops for thawing out, hydration and nutrition. Always good to get some miles in with Big Rig. Talk about cold, things were freezing YHC had never experienced before!