Author: Wheelbarrow

  • Dark Trails

    Two runners and one rucker showed up to Tomato Run in the humidity ready to get some miles in.

    Even though YHC had the Q, I was looking forward to discovering the Mechanicsville trails, so Spit functioned as trail guide for the day. 2 miles out on the trails, and 2 miles back on the roads and Spit and YHC finished up a few minutes early with 4 miles in the bag.

    Mudface did his usual ruck, and was back to the shovel flag on time and we wrapped up with a quick namerama, numberama, and COT.

    Thanks to Spit for slowing it down with me today and showing me the trails. Also, kudos to Mudface for hauling that rucksack around in the humidity this morning.

    Have an awesome week everyone!

    ~Why walk when you can Wheelbarrow?

  • Soggy shoes and steep hills

    A fearless 5 PAX showed up for a rainy Monday morning at RiverRun – there was no shortage of rain or hills.

    The route – Queen’s Grant Hill to Gumbo’s house and back. Turn around at 23 minutes and try and get back in 22.

    Rosie, Honeymoon, and Swiper stayed as a group the majority of the time and finished the full route for a little over 5 miles. YHC took the medium pace and finished at 4.5 miles (just enough distance to get to the bottom of the second hill and turn around and climb back up 🙁 ). Lugnut took up the rear guard position and was back at the shovel flag when I returned – not sure on final distance.

    YHC took the Q for this one last week to force myself to post – good thing, because there is a near zero chance that I would have been running in conditions like this morning if not for F3. You all help me to become stronger, both physically and mentally. Thanks for pulling me along this morning!

    ~Why walk when you can Wheelbarrow?

  • Cargo Shorts and Dutch Colonials

    Four PAX braved the muggy weather to put in some miles at River Run this morning – all four thinking they may be solo with the regulars (Gumbo and Rosie) on hiatus.

    All four chose the 4 mile route – through Tarrington, across Robious, down Twin Team hill, around the school loop. Rosco, Sugar Sock, and YHC ran as a group and discussed the finer points of fashion and housing in the late 80’s and early 90’s – the consensus (by at least two) was to keep the cargo shorts and ditch the Colonials.

    Great running with you all this morning – sorry to leave you solo LugNut. Way to hold down the fort for the SOJ regulars.

    Announcements:
    – 4th of July convergence at Tredegar 7:00 – no other workouts that day.
    – Puppy Pile on 7/21 @ 7:05

    ~Why walk when you can Wheelbarrow?

  • 4 Beers is just a warmup

    Three F3RVA PAX showed up to #TwinTeam on Friday ready punish their bodies and minds, and get better a little bit at a time.

    COP:

    • SSH x 20 IC
    • Copperhead Squats x 15 IC
    • Hillbillies x 20 IC
    • LBCs x 20 IC
    • Merkins x 10 IC

    Mosey to JRHS front entrance for a Triple Check (Wall Sit, 6 Inches, run the loop)

    Lightpole Lane: run the access road stopping at every light pole and alternating between the following exercises: Burpees x 2, Merkins x 5, Squats x 5

    Giant 4 Corners Escalator:

    • 1st Corner – merkins x 10
    • 2nd Corner – merkins x 10, jump squats x 10
    • 3rd Corner – merkins x 10, jump squats x 10, LBCs x 20
    • 4th Corner – merkins x 10, jump squats x 10, LBCs x 20, mountain climbers x 10

    Lightpole Lane – the other direction alternating between Carolina Dry Docks x 5 and WWII situps x 5

    Mosey back to BWES for a modified Triple Check: (pole smokers, dips, run inbetween)

    7 MOM – PAX alternates leading an ab workout IC, then YHC calls an alternate OYO exercise

    • LBCs x20 IC, Werkins x 10 OYO
    • Flutterkicks x 20 IC, Merkins x 10 OYO
    • Hello Dollies x 20 IC, Diamond Merkins x 10 OYO
    • Freddie Mercuries x 20 IC, Carolina Dry Docks x 10 OYO
    • Rosalita x 20 IC, Squats x 10 OYO
    • Dying Cockroach x 10 IC, 5 burpees OYO

    Namerama, Numberama, COT

    Announcements – July 4th convergence @ Tredegar, Summer Tour ongoing

    NMS:

    As YHC sat in the parking lot at 5:15 thinking it may be a solo workout, and dreading having to motivate through a workout alone, Tobit showed up with 5 minutes to go and relieved the worry. Flipper showed up at the end of COP to make it an unbreakable triangle of HIMs (or at least HIMs in the molding).

    YHC had planned The Cooper, but given the low numbers of PAX thought it would be better to save for another time. We did a menagerie of classics on the fly, and it seemed to put down a sufficient beating on the PAX. Tobit and Flipper both crushed the 4 corners and Light Pole Lane, leaving YHC a step behind the whole way – exactly the motivation I needed.

    YHC was complaining post workout about having stayed up til midnight and drinking a few beers with the buddies and the effect that had on YHC’s aging millennial body – and Flipper stated that was just a warmup back in the good ol’ days. YHC may be younger than other PAX, but is a crotchety old man at heart.

    Thanks for letting me lead – and my apologies for the late post!

    ~Why walk when you can Wheelbarrow?

  • Pre-Blast – HDHH Wed June 13th

    Pre-Blast – HDHH Wed June 13th

    YHC is acting as proxy for Mr. Roper, who still – for reasons unknown – has not deciphered how to gain access to create a post on F3RVA.org…

    All – come join us on Wednesday at 6:00 to partake in fermented barley, hops, and yeast and send off some of our F3 brothers to new lands where YHC is certain they will spread the blessing of F3 to everyone they run into. We will be celebrating the impact of Flashdance and Fudd (if he is available) on the F3RVA group, and reminiscing over frothy mugs of brew!

    Wednesday June 13th @ 6:00

    Hardywood West Creek

    820 Sanctuary Trail Drive, Richmond, VA 23238

  • April Monthly Challenge

    YHC is not certain of the guidelines for who is allowed to post a monthly challenge, but since we haven’t had one since January it was time for someone to jump in.

    April challenge is 200 minutes of plank – an average of about 7 minutes a day. YHC thinks that planks should be elbow plank but will allow for regular since it was allowed last year.

    Splinter, feel free to slap my wrist if needed but I already copied the 2017 sheet over to the latest monthly challenge sheet. For those who don’t already have access, you can find it at the below link:

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=111497825

    – Wheelbarrow

  • SOJ Track Work

    A Magnificent Seven showed up at TwinTeam with the promise of a run focused workout and the CSAUP looming in a few short weeks.

    COP:

    • SSH x 20
    • Hillbillies x 25
    • DQ’s x 10
    • Copperhead Squats x 10
    • Merkins x 10
    • Freddie Mercuries x 20

    Long mosey to the JRHS track

    The Cooper:

    • Run 1 lap – then 10 burpees, 10 squats, 10 merkins
    • Run 1 lap – then 9 burpees, 9 squats, 9 merkins
    • Repeat down to 1, 1, 1 or until time is called
    • Those who finished (Rosie) ran ~2.5 miles and completed 55 burpees, squats, and merkins

    Mosey back to shovel flag for a quick Mary:

    • LBC’s x 20 IC
    • 10 Carolina Dry Docks OYO
    • E2K x 20 IC
    • 10 merkins OYO
    • Flutterkicks x 20 IC

    Numberama, Namerama – YHC took us out.

    Announcements:

    • CSAUP coming up on April 13th/14th – SOJ needs people to setup / man the party zone as well as additional runners if anyone is interested.
    • Healing Place training runs still in progress – see Honeydo or Upchuck

    NMS:

    YHC has had a rough week+ at work and then recovering from a cold and hasn’t been posting very regularly last week and this one. No better way to guarantee a post then to sign up to Q! With the SOJ crew training up to dominate the CSAUP, it seemed apropos to do some track work today.

    The Cooper was definitely a beast, and ate up the majority of the workout. YHC called the time when Rosie had completed the full 10 laps – I think the rest of the PAX finished around 8 except maybe Gumbo who either finished or came close. My watch showed just under 3 miles at the end of the workout – will be more for Rosie and Gumbo.

    Good to have Bullseye back out for the second straight week! Keep it up man, and keep coming back. Also, good to have Mr. Holland come join us south of the river. The border patrol was slacking today…

    Thanks for letting me lead this morning gentleman, it is always an honor!

    ~Why walk when you can Wheelbarrow?

  • The Three Stooges do TwinTeam

    A PAX of 3 SOJ faithful arrived to a cool frosty morning at TwinTeam ready to see if we could warm up the AO to the proverbial “sunny and 70”.

    COP:

    • SSH x 20
    • Copperhead Squats x 15
    • Imperial Walkers x 20
    • Merkins x 10
    • Freddie Mercuries x 20

    Mosey to the elementary basketball courts

    Bear/Lunge 4 Corners – bear crawl from corner 1 – 2 and 3-4, lunge between corner 2-3 and 4-1

    • Round 1: 10 merkins, 10 jump squats, 10 Mountain climbers, 10 Freddie Mercuries
    • Round 2: 10 Carolina Dry Docks, 20 Copperhead Squats, 30 Mountain Climbers, 40 LBCs

    Mosey to the playground alongside the short track for 3 rounds of the following:

    • 10 pullups, 20 dips, 20 merkins, run a lap

    Mosey back to parking lot for Triple Check:

    • Pole smokers, Lt. Dans, run around the parking lot

    8 min of Hot Potato Mary including but not limited to:

    • Hello Dollies, Crunchy Frog, Pickle Pounder, Arm Circles, Rosalita, Dying Cockroach, Merkins, and Freddie Mercuries
    • 3 burpees OYO

    Numberama/Namerama/COT

    Announcements:

    • CSAUP is coming up – sign up for your team now.
    • Healing Hands 10k volunteer opportunities

    NMS:

    YHC forgot that he had signed up to Q this one a couple weeks back and therefore had done no planning until the drive in to the AO. Almost nothing thought up on the way to the AO was actually implemented due to the small PAX and the Q’s lack of familiarity with the AO.

    As usual, Rosie crushed everything thrown at him and Marmaduke wasn’t far behind even after a week off due to sickness. Way to kill it this morning, I appreciate you guys pulling me up to your level.

    A little bit of chatter during COP and Triple Check, but for the most part the PAX was down to business. Thanks for the opportunity to lead this morning!

    Why walk when you can Wheelbarrow?

  • The Other Workout

    With much hype in RVA about a milestone birthday Q happening north of the river, seven PAX stayed SOJ to see what would transpire.

    COP:

    • SSH x 29
    • Merkins x 12
    • LBC’s x 20
    • Imperial Walkers x 29
    • Copperhead Squats x 12
    • Helicopters x 10 (planned for 20 – audible to 10)

    Lazy Dora:

    • 100 Merkins – partner 1 completes merkins, partner 2 holds elbow plank – switch every 10
    • 200 LBC’s – partner 1 completes LBC’s, partner 2 holds 6 inches – switch every 20
    • 300 Squats – partner 1 completes squats, partner 2 holds invisible squat – switch every 30

    Mosey to basketball courts and line up on baseline – perform exercise 1 across the width of the court, stopping at the near foul line, mid-court, and far foul line for exercise 2.

    • Round 1: Bear Crawls and 5 Merkins
    • Round 2: Lunges and 5 Squats
    • Round 3: Crab Walk and 5 2-count Freddie Mercury’s
    • Round 4: Alligator Walk and 5 Carolina Drydock’s

    Mosey to the hill beside the tennis courts

    Modified Triple Check:

    1 person at the top of the hill completing Donkey Kicks, 1 person at the bottom of the hill doing WWII situps, third person bear crawls up/down the hill and switching every ascent or descent.

    Mosey back to the parking lot for 5 Minutes of Mary

    • LBC’s x 20 IC
    • 10 Merkins OYO
    • Freddie Mercuries x 20 IC
    • 10 Werkins OYO
    • Dying Cockroach x 10 IC
    • 10 Diamond Merkins OYO
    • Hello Dollies x 10 IC
    • 5 Burpees OYO

    NMS – the PAX didn’t realize it, but they were in store for a birthday Q as well. YHC threw some 29 counts and 12/20 counts in the COP, but didn’t inform the PAX until the end that they were helping celebrate my 29th.

    YHC was working through some knee pain after Marmaduke’s NoToll beast yesterday, so I lined up a ground and pound workout with not much running other than mosey’s between workouts. Lots of groaning and mumblechatter during Lazy Dora and the crawls on the basketball courts – which YHC takes as a compliment! The Lazy Dora with the “resting” partner doing a static hold of the same muscle group was really tough…I think that will definitely make a comeback in the future.

    It was nice to meet Roscoe and Beaker, hope to see them around other AO’s in the coming year.

    Thanks for letting me lead this morning gentleman! Here is looking forward to one more year of #doublehate and another decade of #hate!!!

    Announcements:

    • HDHH tonight @ the Answer – 5ish
    • Marmaduke has the Q tomorrow at Timberwolf for his 100th post of 2017 (starting in May) #respect

     

    – Why walk when you can Wheelbarrow?

  • A tribute to an angry EF

    6 PAX showed up unaware that they were attending YHC’s unofficial 1 year anniversary. The beatdown went something like this:

    COP:

    • SSH x 20
    • Don Quixote x 10
    • Merkins x 10
    • Hillbillies x 20
    • LBC’s x 25

    Mosey to the bottom of The Hill of Ill Repute

    Proper Dora’s – partner 1 runs to the 3rd lamppost up THOIR while partner 2 completes sets of exercises up to 100.

    • WWII situps x 1
    • Merkins x 2
    • Jump Squats x 3

    Burpee Lake – complete 2 burpees at each lit lamppost around the lake.

    Ascend THOIR alternating between bear crawls, crab walks, and lunges switching on the Q’s call.

    Mosey back to the shovel-flag for namerama/numberama and COT.

    Announcements:

    Special 60MOM on Thursday @ 6:00 followed by a 7:00 Circus Maximus

    Post-Mary coffee provided by Hardywood.

    Moleskin:

    While YHC’s official first posting was at a Toga Q @ No Toll in the spring – the 6 month break before coming back on 11/21/16 didn’t make it seem right to count as a 1-year anniversary. So today was the 1-year (minus 1 day) anniversary of my second ever F3 workout! I remember very vividly an EF Hutton Q that involved doing a DORA on THOIR – I thought I would die, and definitely dry-heaved multiple times. Today was a shout-out to that workout, with a little love thrown Lab Rat’s way for the Proper Dora’s. Check out the original post for the inspiration of today’s beatdown:

    EF is angry today, my friends, like an old man trying to send back soup in a deli

    The PAX crushed it today – big shout-out to Winklevoss and Bootleg for enduring the run heavy workout today. I feel your pain…keep pushing, it never gets easy but you do get to do more! Not too much mumble-chatter today, but YHC and Lab Rat managed to discuss brewing in short spurts on the way up/down THOIR and YHC overheard some conversation between Swirly and Lab Rat on RVA created workouts.

    Thanks for one great year, and here’s to growing more in the next!

    Why walk when you can wheelbarrow?