There was a 4 mile route, a 5 mile route and a 6 mile route. It was a good morning. Welcome to FNG Moon Pie a local Ophthalmologist. Hope to see you back soon.
Author: Kubota
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Guns out at a November RAMM
It wasn’t “Sun’s out, Guns out!” but more like “It’s November and it’s 70 degrees at 5:30 in the morning. Let’s bang out some merkins pre-run and then go shirtless for the run.”
22 strong on foot or on wheels attacked the Punisher route this fine morning. At least the runners ran the Punisher route, the Gears did something else…..
Routes:
4’s – Grove to a left on Malvern. Cross Broad where name changes to Westwood and continue to top of Acca Yard rail yard bridge and then back-track back to the Shovel Flag.
5’s – 4 mile route but continue on Westwood to CATALPA. That’s right, CATALPA! Turn around and back-track to flag.
6’s – 5 mile route but continue on to Laburnum and hang a left and go to Holton Elementary and then back-track to flag.
Numberama, Namearama, Announcements and YHC took us out!
Announcements:
Merkin Challenge has begun! “Bang ’em out!”
Ghost Flag will be at Dogpile tomorrow. Most FNG’s by Nano-region wins the flag. See Hardywood to get a definition of who qualifies as an FNG.
Splinter announced that he owed an apology to YHC. Thanks, Splinter! YHC’s Southampton County, VA accent makes it difficult to pronounce some of the street names of RVA, for example “Grove” and “Broad”
TYA has the annual Thanksgiving Day 45MOM Q on 11/22/18! Go Berkeley Plantation, beat Plymouth Rock!
NMS:
The temperature in the gloom can be very tricky. One day it’s too cool, another day, it’s too warm, other days it’s just right and then other days, you just don’t care because you fartsack. This morning was definitely too warm for November, but you got to fight it and continue on. YHC decided to attack the 5 mile route this morning for a RAMM first and struggled (combination of tasting spicy dinner from last night and remnants of col beer still from Halloween night) but came in at 6:15 and 30 seconds. Close one! Vinny upped his game and ran a good, clean and fast 5 miles to come in ahead of the time limit. The rest of the 5 milers were smoking it, led by Swirly, Gumbo and BT. Le Tigre posted to his first F3 run and attacked the 4 mile route (great job and keep coming back out!) Hoser (formerly Mountie) received his name change and posted for the second day in a row to start off his F3 career (also great job and keep coming back out!!) No one got lost which may be a Kubota running Q first! Prior to 5:30, several of the PAX “banged out” some Merkin Challenge merkins. Great job guys! After the run, Swirly and maybe others continued to bang them out. YHC is expecting to see another “500” in Swirly’s challenge box for today.
Something that YHC was thinking about this morning but forgot to mention during the COT was this: Phonics’ daughter, Rachel (forgot her F3 name??) won the Region 5 cross country championship yesterday and her team (Atlee) won as a team, as well! Phonics, this is awesome and we know you are proud. We also know that your other children run cross county, too and that you are proud of all of them! Great work as a Father and supporter of your children. You need to get Rachel out to a RAMM run so she can smoke the 6 milers! Here is the link to the article in the RTD on Rachel:
It was an honor to lead this morning and say the word “CATALPA” several times!
Have a great day all!
Kubota
keep posting!
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Skeleton Run
16 strong posted and ran the Halloween Eve Morning Edition of Spider Run. YHC grabbed and revived an old Splinter route which went (or was supposed to go) something like this:
4’s – Around the lake and up University to Ralston. Right on Ralston and then an immediate left back onto University. Go to end and venture up the driveway of death. Continue past the old house and down the trail through the playground. Right on Roslyn Hills up to top of the hill and reverse route back to the VSF.
5’s – 4 mile course but continue left onto September at the top of Roslyn Hills. September becomes Countryside and follow down to a left on Ruggles. Ruggles to a left on Roslyn Hills. Right into playground and back to the VSF.
6’s – 5 mile course and add the mile loop around the UR School of Business.
Numberama, Namearama and YHC took us out.
NMS:
YHC thinks he gave Saab-like directions this morning. YHC thought everyone would remember this route from Splinter back in the Spring, but YHC didn’t realize that there would be a mix up from another route that he did this Summer involving the same trail. Also, many PAX members wanted to take the “Gumbo trail Route” from last week’s Spider Run that offshoots the lake trail, but YHC corrected them. After his first half of the 4 mile route, YHC decided to wait back at the playground entrance so everyone would know where to turn on the way back. He forgot about Vinny and TYA, but they made it back. YHC had a last mile PR back to the VSF due the fact that he likes to catch up to and get beside Bleeder with about 150 yards to go and have a sprint-off with him. This can be deadly! YHC challenges anyone to sprint against Bleeder at the end of a run. YHC’s Garmin had his heart rate at 195 at the end of that sprint. Well done, Bleeder! A couple PAX moved up in the distance ranks. Vinny got in 5 miles while running with TYA. Great job! Gomer Pyle joined the 6 milers (YHC thinks he used to be a 5 miler, he may be wrong???) Rib Cage (the skeleton) didn’t make it far and sat down by a shrub on the trail near the playground. Lug Nut did “Lug Nut” things and had us worried about him being lost again, but he eventually showed up.
Overall, it was a great morning for a run! Gumbo and Gomer Pyle are really putting in the miles and are getting themselves ready for the half-marathon along with YHC. Paces are picking up, but soon it will be time to taper.
Have a great day all and Happy Halloween tomorrow to all!
Kubota
keep posting!
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Wednesday Hill Ruck
Two boys named Applewhite, one born and raised in Courtland, VA and the other born and still being raised in RVA, posted for the Wednesday Hill Run/Ruck.
YHC decided to put on the ruck sack and give it all he had for a short loop. Husky led the way and ran as fast as YHC has ever seen him. 13.30 pace is not bad with 35lbs on the back. Husky got a 13.00 pace! We hit another short loop taking it easy by walking and jogging with the ruck sack still on and then called it a day.
Only a couple more Wednesday’s until the time changes and darkness takes over the Hill Run.
See ya in the gloom!
Kubota
keep posting!
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Who is Saab and what will he have me do….?
…two questions that YHC was asking himself during COP one year ago during his first F3 post. YHC was thinking to himself during COP that if he could be in half the shape that Saab was after a few F3 workouts, then things would be ok. After Slurpee and Keymaster made YHC run one mile from his house to the AO, YHC was already out of breath before the words “let’s mosey” were uttered by Saab. Damn, YHC thought, I have already run/walked a mile (mostly uphill), I don’t think I can finish this workout!
In our normal and ordinary life, it was 35 degrees and dark this morning at Tuckahoe Elementary, but in our other life (F3 life), it was 70 and Sunny. A stalwart 15 descended upon TES for light calisthenics. This is what transpired….
COP:
Helicopters x 15
Don Quixotes x 10
Imperial Walkers x 15
Merkins x 10
LBC’s x 20
…..and for the Redskin’s BIG win against the Cowboy’s….. x 20 Burpees OYO!!! FIRST PLACE, Baby!!!!
mosey over to and down Lindsay Ct for a round of Lindsay’s
10 Merkins/30 Heels to Heaven
high knees 50 yards up Lindsay Ct
15 Merkins/25 Heels to Heaven
butt kickers 50 yards up
20/20
carioke 50 yards up
25/15
backwards run 50 yards up
30/10
mosey to the field behind the school for:
5 x Donkey Kicks on school wall, bear crawl 15-20 yards and perform 5 x merkins, run to other side of field and perform 5 x jump squats. Repeato x 10, x 15, x 20.
Mosey over to Asphalt Abyss for:
Build-A-Burpee:
Perform 1 x merkin, run halfway to fence and perform 1 x jump squat, run to fence and perform 1 x Burpee, run back to start. Repeato x 2, x 3, x 4, x 5, x 6, x 7.
Mosey over to Shovel Flag and partner up for:
2 x 20 PLT’s each partner
Two Minutes of Mary:
Reverse Crunches
Rosalitas
One Burpee for the Redskin’s win against the Carolina Panthers two Sundays ago.
TIME UP!
Numberama, Namearama, Announcements and YHC took us out!
NMS:
Wow! What a year! YHC could barely make the mile up to the AO on the morning of his first post and then he had to run the mile back home after the workout. YHC admits, he walked a lot of it back home and it was mostly downhill. It would take YHC a week to almost recover so that he could post at Hoedown again! For the first few weeks, it was only Hoedown for YHC, until he got a little stronger and found out about other AO’s that F3RVA had during other days of the week. After a clown car of 5 River Road Hills PAX made it to a 45MOM post, YHC knew that he was locked into the F3 world!
It only felt appropriate to re-play my first workout this morning. Saab did a great job of beating my a*s, so I wanted to see how far I had come since that first morning. YHC thinks he did a pretty good job of beating his own a*s this morning, too! Who did the Q better? I am not going to say because it would not be fair to Saab since he wasn’t there!!! Safe travels for work, buddy!
YHC does know that the following is true:
1st F: Like YHC wrote earlier in this post, he could barely run/walk the mile up and back during his first post, but he just ran over 10 miles last Friday at RAMM for a half marathon training run! YHC would have to say that he is in the second best shape of his life at the age of 41 and it is all because of you, the fellow PAX members, that push me each morning! Playing High School Football would be the beast shape he was ever in (Glory Days).
2nd F: YHC considers all of you his friends and family! He has been on camping trips with PAX members, served food to the homeless with PAX members, gone out to eat with fellow PAX members, and his contact list in his cell phone has grown substantially! This may be the most important of the three F’s if YHC had to rank them!
3rd F: YHC knows that he can post to an AO and someone else will be there to help YHC grow in his faith in others and in God. Praying or speaking at the end of the workout is YHC’s favorite time of the workout! YHC also knows that he has faith in the PAX to be there for each other in times of need. FAITH, in general, is a strong thing and can mean everything to those that you come in contact with and share your lives with (friends, family, co-workers)
After 180 posts and 40 Q’s in his first year, YHC would like to just say, “THANK YOU!!!!
Life is good, but there is always room to make it better, especially for someone else!
Kubota
keep posting!
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CSAUP Preview/Wednesday Hill Run
One Upper Middle-Ager, One Lower Middle-Ager and One Very Young attacked most of the CSAUP loop at Forest Hill Park for the Wednesday Hill Run/Roller Coaster.
TYA was playing tour guide, YHC was rucking with 30 lbs sack and Husky ran/walked the 3 mile loop!
This was YHC and Husky’s first time at the Forest Hill Park trail and it was amazing! YHC thought it couldn’t get any better than North Bank/Buttermilk, but FHP is so much better.
YHC thinks that TYA was getting his game plan ready for CSAUP, studying the trail, looking for advantages and setting booby traps for other contestants.
Good luck to all at CSAUP!
Kubota
keep posting!
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TYA, Kubota, Wheelbarrow, Husky
Four converged on Hillcrest this evening for the following:
Husky – Some running on the medium loop but mostly walking and playing. Hillcrest has some nice crunchy leaves in the road that are very enticing for a 6 year old to stomp on.
Kubota – Mostly running, turning back for Husky (no 2.0 left behind) and then some much needed hill repeats.
Wheelbarrow – Several different loops. He’s glad to be back out at it this week!
TYA – On the bike again, killing it! Went somewhere for 45-60 minutes. YHC is hopeful he made it back home! Lots of traffic and wrecks around the Cary Street corridor this evening.
Swirly – Bleeder must have called a late afternoon meeting in order to slow Swirly down and get him some rest!
Daylight is fading quickly on the Wednesday Hill Run. Come out while you can before headlamps are needed!
See you in the gloom!
Kubota
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Grass, Mud and a Hot Potato!
24 Strong attacked DogPile in the gloom this morning. Shovel Flag was planted and all PAX were ready to roll at 6:00AM sharp, BOOM! Let’s mosey!
Circle up at the near Carillon traffic circle for:
KUBOTA Q!
COP:
Helicopters x 15
Don Quixotes x 10
Imperial Walkers x 15
Pickle Pounders x 10
LBC’s x 10
hop over into the Amphitheater for:
Mow the Grass Triple Check:
Partner 1 – Hallelujah Run up the steps to the top and back down
Partner 2 – Derkins with feet on the bottom step
Partner 3 – Freddie Mercury’s
Kubota passes the Q to:
UPCHUCK Q!
mosey to far Carillon traffic circle for:
Golden Triangle:
Polar Bear Crawl to first corner
Run down road to second corner and perform 25 LBC’s
Backwards run up road to third corner and perform 25 reverse crunches
3 Rounds!
hold six inches in traffic circle to wait for the six.
Upchuck passes the Q to:
GARBAGE PLATE Q!
Mosey over to the stage behind the Carillon for:
Slip in the Mud Triple Check:
Partner 1 – Perform PLT’s
Partner 2 – Spot partner performing PLT’S
Partner 3 – Run 100 yards or so to tree line and back, slip in the mud.
Plank-a-rama
2 Burpees OYO because someone joked about something and Garbage Plate didn’t like it….I think???
mosey over to Rusty Cage for:
Grab Some IRON Triple Check:
keep same partners
Partner 1 – perform 7 pull-ups
Partner 2 – perform dips
Partner 3 – perform alternating shoulder taps in plank position
Garbage Plate tosses Q to:
HELIX Q!
Mosey back into the Amphitheater for:
Mow the Grass Box Jumps:
1 x Box Jump on step 1
2 x Box Jumps on step 2
3 x Box Jumps on step 3
Continue all the way to the top with 18 x Box Jumps on top step.
Plank-a-rama and SSH to wait for the six.
Mosey back to the flag where Helix tosses the Q to:
PHONICS Q!
3 Minutes of Mary:
Carolina Dry Docks transitioning into Merkins x 10
Left Side Plank Hip Dips x 10
Reverse Plank Hip Dips x 10
Right Side Plank Hip Dips x 10
Plank and hold 2 Inches from ground for 10 count
BOOM! Done!
COT, Numberama, Namearama, Announcements and OBT took us out!
Announcements:
Please donate any Winter jackets, sweaters, coats to a cause that Marmaduke is collecting for.
Hoedown 1 Year Anniversary in this Monday! Lockjaw has the Q.
CSAUP is on Oct. 20th at Forest Hill Park
Kubota and Gumbo are running and finishing the Richmond half-marathon on Nov. 10th.
It looks like Flange has his VQ at 45MOM on Oct 25th! BOOM!
NMS:
What a great morning for an old fashioned beat down! Cool, crisp, fall air with hardly any humidity! Couldn’t ask for any better conditions, well, except for the tall grass issue that has plagued Dogwood Dell for the better part of the Summer and Fall. The PAX did their best not to get lost in the grass in the Amphitheater.
YHC had noticed on Tuesday that the Q sheet was empty for today’s Dogpile and YHC hated seeing that. We all know that PuppyPile was happening today and usually when there is a PuppyPile, the PAX’s numbers are low for DogPile, and totally understandable because of the 2.0’s. Well, YHC knew that he would not be attending PuppyPile because of his having to go to work immediately after DogPile, so no 2.0’s for him. YHC took the DogPile Q with the intention of there being a low turnout and thus having a Hot Potato style Q. Alas, the F3RVA PAX never disappoints! 24 STRONG, BABY! BOOM! Plus it looked like a great PuppyPile PAX, as well (MARV to write about that later!)
T-Claps to Upchuck, Garbage Plate, Helix and Phonics for taking the unexpected potato and running with it. And RUN we did! 3.2 Miles on my Garmin when we finished up. Great job!
Helix and Swirly just absolutely killed the Box Jumps! Helix looked like a Kangaroo on those steps!
Thanks to OBT for taking us out with a great prayer. Also, Happy 48th Birthday to OBT! Hope you have a great one!
Way to work to everyone this morning! Everyone looked strong physically and mentally. Let’s take this strength and energy out into our daily lives and help others and help make this world a better place!
Kubota
keep posting!
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DogPile/PuppyPile – 9/29/2018
Reminder: PuppyPile is tomorrow at 7:05am right after DogPile! Marv has the Q!
Reminder: DogPile will be Hot Potato after YHC begins. YHC will take the first 15 minutes, then toss it to an unexpecting PAX member! Three Q’s after YHC, 15 minutes each which includes any travel time! Be Ready!
Hope to see a large total attendance tomorrow morning with the nice, cool, crisp weather.
Kubota
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Tribute to F3RVA BRR Team
22 of F3RVA’s finest posted at Dogpile this morning to honor the 12 runners and 3 support personnel that made up the 2018 F3RVA BRR team! Gumbo and Kubota had been gathering input from the team members for the last few weeks of things they like to do at a Dogpile beatdown. That input was then choreographed into the following beatdown:
6:00am sharp! Let’s mosey! To the near traffic circle at the Carillon while the policeman watches us for:
COP (short and sweet, we have a lot to accomplish):
Invisible Jump Ropes x 10 (a Circle K favorite)
SSH x 10 (a TYA favorite, though no one could perform them like he does)
Imperial Walkers x 10 (Ollivander recommends)
*****5 Minute Alarm!!! 5 Burpees for Rosie!!!***** (recurring theme. 5 Burpees every 5 minutes. 12 x 5 = 60! Thanks, Rosie, your the best!!!
Copperhead Squats x 10 (Swiper loves)
Don Quixotes very slowly x 10 (Saab, need I say more?)
Crunchy Frogs x10 (per Rosie, YHC hates these)
mosey into Amphitheater for:
Amphitheater Work:
To honor Swirly, we performed 5 Incline Merkins on each step going up (90) and 5 Dips on each step going down (90).
Nice, long, straight back, plank at the bottom and then go into (10) Alternating Shoulder Taps in cadence for Swiper.
Perform 1 Box Jump Burpee (18) on each step going back up for Big Tennessee (OUCH!)
Total of 208 reps to equal the 208 miles that our boys are running in the BRR!!!
Trot over to the Carillon Field for:
Proper Dora for Lab Rat who was actually running one of his legs at that very moment!
Partner up and perform:
100 x Merkins
200 x LBC’s
300 x Squats
Partner runs the length of the field and back. Flap Jack.
mosey over to the Rusty Cage for:
Rusty Cage work
Partner up and perform 3 sets of 5 Jerkins each partner to honor (Screendoor, our brother from F3 Hampton Roads)
Keep your partners and perform 1 set of 5 Burp-Up’s each while partner is performing WMD’s (Wide, Regular and Diamond Merkins) Thanks, Gomer Pyle!! Brutal!
recover run down the Pipeline trail to the Pumphouse Road for a favorite of a lot of the BRR Runners:
Pipe Loop Triple Check
TYA loves a Triple Check
TYA, Saab, Swirly and Circle K love the Pipe Loop
Partner One runs the Loop
Partner Two Bear Crawls curb to curb and performs Incline Merkins on each curb (Bleeder loves his Bear Crawls)
Partner Three is performing more Imperial Walkers for Ollivander
mosey up the road to the grassy hill past Love Hill for:
Partner Carries up the hill to the first stone building – This was to honor Shakedown, Lug Nut and Flipper who are the drivers, logistics and support team for our runners. Those guys are figuratively carrying our runners on their backs, so we are going to literally do the same thing! Our boys can’t run the BRR without them!
Run back to the flag just in time to end with the last Burpee Timer! Thanks again, Rosie!
COT, Numberama, Namearama, Kubota took us out.
Announcements:
Need a Q for PuppyPile on Saturday, September 29th.
4 Year Anniversary on September 22nd at Dogpile! 6:00am Boot Camp followed by a 7:00am VITA course race followed by a cookout??
Slurpee has Breaking Bread on Sunday, September 23rd. If you would like to help, contact Slurpee.
Watch out for Gumbo and the Ghost Flag! It may be coming out soon!
NMS:
About six months ago, Kubota signed up for this Q not realizing it was during BRR. When he realized that it was the same weekend, he decided to come up with some sort of BRR theme. In going back to last years back blast during the same weekend, he noticed Gumbo had pretty much done the same thing, so Kubota didn’t want to take it away from Gumbo in case Gumbo just forgot to sign up for that date. Either way, we decided to Co-Q it which worked out great. The whole point was to honor our BRR team at the same time we were beating ourselves down. This was definitely accomplished. There was a lot on the big laminated weinke that we had to try to finish. Most of it was done. The Triple Check had to be cut short, but that was about it.
Kubota, Gumbo and Slurpee arrived to the AO early, but not “Swirly Early.” We left his parking spot open to see who would dare take it. Well, here comes “Little Blue” and there goes “Little Blue” parking in “Big Blue’s” spot. Only fitting that that would happen! The Burpee Timer that Rosie recommended was a big hit and seemed to strike at the best of times! It went off during the Box Jump Burpees, it went off during the Burp-Ups, it went off during the Partner Carries, if went off every freakin’ 5 minutes! That was so much fun, we should do it at every workout from now on! It was awesome that we were able to time Lab Rat’s Proper Dora at the same time that he was running one of his legs at the BRR. Shakedown had texted us before we started that Lab Rat would be running during that time frame. Also, Shakedown was able to companion run with Lab Rat during that leg. I wonder if there was any Mumble Chatter during that run??? We think Shakedown ran with Lab Rat so Lab Rat didn’t have to talk to the trees while he was running alone. Also, all the Mumble Chatter during the beat down was dedicated to Lab Rat (actually, there was little mumble chatter due to low oxygen levels and no rest or 10 counts.) Helix and Malpractice were smoking the run during the DORA! Box Jump Burpees in the Amphitheater are a new fan favorite, right? Wilson loved the tour of the AO and the running in between to get from one place to the other. It was great to see JTB (John The Baptist) back out in the gloom.
The PAX this morning killed it and rolled through the exercises and routines with a lot of hard work and stamina! Way to work, guys and you are better men because of what you did this morning. Be thankful for all that you have and the opportunities you have been given. Everyone is proud of our BRR team and your representing F3RVA! Stay safe and don’t consume too many colbeers on the way back! Have a great rest of the weekend, gentlemen!
Kubota Gumbo
keep posting! no more Gumbo for you!