Author: Lockjaw

  • Dark, Rainy, Cloudy, and Yet a Full Moon

    A lucky 7 were undeterred by cooler weather and full on rain for this morning’s installment of Hoedown.

    The Thang

    Circle up in the parking lot starting with 25 Merkins.

    COP

    • Don Quixote
    • Helicopters
    • Arm Circles
    • Russian Soldiers

    Mosey down Lindsay Drive for Lindsays.  Exercises are Merkins and Scissor Kicks.  Lunge walk between driveways to mark the transition zones.

    Find a space on the asphalt hill for 25 Derkins.

    Back to the playground for some leg lifts off of the monkey bars.  20 or so.

    Over the the asphalt sea for 4 Corners

    • Corner 1 – 10 Mountain Climbers
    • Corner 2 – 10 Mountain Climbers, 20 Merkins
    • Corner 3 – 10 Mountain Climbers, 20 Merkins, 30 Copperhead Squats
    • Corner 4 – 10 Mountain Climbers, 20 Merkins, 30 Copperhead Squats, 40 American Hammers

    Already in a circle, we did a Merkin Ring of Fire for another 20 Merkins.

    Down to the bus loop for Triple Check

    • Run
    • BTTW
    • Flutter Kicks

    20 Merkins OYO

    Mary

    • Box Cutters
    • Rosalitas
    • LBC
    • American Hammers

    PLT – 20 x 2

    YHC took us out.  250 Merkins total.

    The Moleskin

    Rain was everywhere.  On Lindsay Hill, it felt like the current could wash us away.  Our shirts were suction cups on any pavement adding a little extra resistance through hydraulics.  It was easy to get choked up when doing the count during LBCs.  Not the worst we have seen, but it was coming down.

    Dressing for the rain was a unique reflection on individual preference.  A windbreaker with no hood, a couple had full on hooded parkas, t-shirt, t-shirt and hat….regardless we all got wet pretty quickly.  It’s also an individual preference in how people deal with the suck.  Let’s just say an overflowing gutter provided a gravity powered bidet for one Pax member.  They are nice and clean now.

    Announcements:

    • Marathon and Half Marathon this weekend.  Several Pax are running.  Cheer them on.
    • Is anyone doing a HDHH this month?

    Time to Taper,

    Lockjaw

  • Mary Mumford Truck Stop

    The Thang – Mosey to the field for COP

    • Arm circles
    • Don Quixote
    • Imperial Walkers
    • Crabcakes

    Line up midfield facing Cary for Blackjack.  Perform 20 Merkins/1 two count American Hammer and run across the field and perform 19 Merkins/2 two count American Hammer.  Run across the field and keep going until its a 1/20 split.

    Stroll over to the end of the field for everyone’s post Halloween favorite; the Beast!

    • Box Cutters
    • Monkey Humpers
    • Merkins
    • LBCs
    • Merkins
    • Copperhead Squats

    Partner up for 18 single count Boo-Yah Merkins.

    Circle up for some Mary

    • APDs
    • Rosalitas
    • Flutter Kicks

    Mosey back to the VSF where Labrat took us out.

    Announcements

    • Ghost Flag up for grabs this Saturday at Dogpile.  Bring the most FNGs and win it!
    • Hammers and Ales – 11/10
    • Bear Creek 10 miler – Sign up now for the trail race the first Sunday of December.  Good times.
    • Merkin challenge – Sign up now.

    Moleskin

    YHC rolled into the AO early to find the entrance blocked by an idling truck without its driver.  Street parking for all today.  Hopefully this is the exception and not a sign of new deliveries to the school.

    We got 300 Merkins in today for those doing the challenge.  A fine start to kick off the day.  Swirly did many more after the workout, which I imagine he will be knocking them out all day long in the office.

    Welcome Hoser!  We left the AO with the name “Mountie” by YHC exercised his rights as a Q and changed it to Hoser.  Hopefully Bodos will tell you aboot the name change.

    Time to Taper,

    Lockjaw

  • Fan Halloween Run

    F3RVA’s showed a 21 runner/biker salute to the day.  The route was a nice tour of the Fan and all it’s Halloween glory.

    Route

    Everyone heads east on Grove and a left on Blvd.

    4s take a left on Monument to Commonwealth and back to the VSF.

    5s/6s hang a right on Hanover.  5s turn left on Meadow to Monument, west on Monument to Commonwealth to the VSF.  6s keep on Hanover until it merges with Park.  Keep going east Harrison and Harrison to Franklin/Monument to Commonwealth and home.

    Announcements:

    • Ghost Flag – November 3 Dogpile – The Nano-Region with the most FNGs wins the ghost flag.  Hardywood stipulates that they cannot be 2.0s.
    • Puppy Pile this Saturday @ 7:05 – See Marv for details

    ABT,

    Lockjaw

  • Full Moon Fever

    16 Warriors of the Gloom howled at the full moon for this week’s edition of WDog.

    Mosey to the Amphitheater for COP.

    • Hillbillies
    • Russian Soldiers
    • Don Quixote
    • SSH
    • Crabcakes

    What goes up…

    Ascending count of Box Cutters up each step to the top.

    Must come down….

    Descending count of Derkins down the steps to the bottom.

    When in Rome – Head to the Rusty Cage for the following:

    • 7 pull  ups, 7 Jerkins, 14 dips – three times through

    Mosey to the main field in front of the Carillon for Dora

    • Partner 1 will run the length of the field and back.
    • Partner 2 – 100 Monkey Humpers, 200 Flutter Kicks, 300 LBCs

    Back to the VSF where Bodos took us out perfectly.

    Moleskin

    Cooler weather upon us and a dry ground set the stage for perfect conditions for getting to the business at hand.  With the full moon providing safe illumination, no one fell in the Oyster Pit (yes, this is the intentional spelling) at the bottom of the Amphitheater.  Lot’s of grunts and groans as we made our way up and down the steps.  Music to a Q’s ears.

    Shakedown raised a good point at the end regarding YHC’s lack of Shovel Flag considering my Q count/ratio.  Perhaps this is something I will need to remedy soon with a Lockjaw SF.

    Announcements:

    • Ghost Flag – November 3 Dogpile – The Nano-Region with the most FNGs wins the ghost flag.  Hardywood stipulates that they cannot be 2.0s.
    • Puppy Pile this Saturday @ 7:05; Backblast for Puppy Pile will be available next month – See Marv for details

    Time to Taper,

    Lockjaw

  • Honking At The Tree Won’t Move It

    17 Hurricane Warriors decided to hit the streets post storm.  Temperature was great for running.  Just perfect.

    The Route

    North on Commonwealth and east on Monument.  4s turn on Boulevard, 5s on Meadow, and 6s on Harrison heading back south to Grove.  West bound on Grove to the VSF.

    YHC took us out.

    The Moleskin

    With rumors of a final Fudd sighting before he heads West, YHC called a Fudd friendly route with only a couple of turns.  Only slightly more complicated than an out and back.  Unfortunately, there was no Fudd.  Saab and YHC took a tour down Fudd’s road on the way to the AO this am to dodge a downed tree and his car was there, but no Fudd today.  Interesting.

    The backblast title originates from a motorist who came upon a tree down across Grove in the front of the AO and came to a complete stop and then hit the horn during COT.  Eventually he yielded to the tree and made a prudent detour.

    Our thoughts go out to those who did not weather the storm without issue.  Let the Pax know if you need assistance in any way.

    Announcements:

    • CSAUP – 10/20 – See TYA
    • Puppy Pile – 10/27 – See Marv

    Time to Taper,

    Lockjaw

  • Black Hawk Down

    Twenty-seven warriors came forward to remember the 25th anniversary of the Battle of Mogadishu.

    COP

    • Arm Circles
    • Don Quixote
    • Russian Soldiers
    • Helicopters

    Strut behind YHCs car and grab two bricks.  One lucky pair got the cinder block.  Head west on Grove running

    Stop in front of Locke Lane Appartments and perform Boo-Yah merkins with your bricks in your hands while waiting for the six.  Exchange cinder block custody and continue west.

    Stop at the parking lot by the market and perform eight burpees with bricks in hands.  Turn your brick on end and perform abyss merkins balanced on the ends of the bricks.  Keep rotating that cinder block.

    Head west to the church.  Triple check!

    • Partner 1 – Partner carry around the parking lot (or lunges for those who needed an alternate exercise)
    • Partner 2 – American Hammers with bricks in hands
    • Partner 3 – Jump up and over the brick wall….back and forth

    Begin the Mogadishu Mile while heading east on Grove with lunges.  Break into a jog for a few blocks and flutter kicks for the six.

    Brick bear crawl half a block and Al Gore for six.

    Continue east bound and cut left (north).  V-Ups with bricks while waiting with the six.  Pick up the dark alley and run to Commonwealth stopping at points for exercises and letting the six catch up.  Head south on Commonwealth to the first roundabout.  APDs for the remainder of the time.

    Gomer Pyle took us out.

    Moleskin

    At the beginning of the workout one of our younger Pax asked if this was a real battle and actual historical event.  Running next to Gomer, I turned it over to the pro for the in depth analysis.  This was also the basis for the movie “Black Hawk Down”.

    The weight of the bricks adds up while running, as do the partner carries around the church lot.  The wall jumps were a new exercise and something we should find a way to incorporate more into our workouts.

    The highlight for YHC had to be the sound of our bear crawls with bricks.  It sounded like horses strolling down the street.  Precisely like that, except for the sound of the cinder block being dragged across the pavement.  Whoever had the block at that point got their moneys worth.

    Upon entering the alley, Pucker was hoping for some tire fire obstacles to pose a challenge.  Perhaps next time.  By the way, our return was precisely a mile which should give some credit for those doing the monthly challenge.

    Welcome Greenbow!  Hopefully we will see you out again soon.

    For those who forged an attachment to their brick or want bricks to incorporate into a workout, I have them at the ready.  All yours.

    Announcements:

    • 5pm tonight @ Dogpile – Mountain Biking with No Tools and Pullout

    Time to Taper,

    Lockjaw

  • One Year Down at Hoedown

    A dirty dozen left the fartsack to embrace an anniversary beat down on this fine October morning.

    COP – Mosey to the front of the school

    • Arm Circles
    • Don Quixote
    • Hillbillies
    • DRMs
    • Crab Cakes

    First order of business – 11s!

    • Box jumps on the front steps
    • Abyss Merkins on the bike rack

    Drop down to the visitor parking lot for the following:

    • 20 right oblique crunches
    • 20 PLTs
    • 20 left oblique crunches
    • 20 PLTs

    Back to the field of darkness, lining up along the long side of the field.

    • Anhinga half way (army crawl with burpee popup every 10 paces) and sprint the rest.
    • Karaoke back
    • Polar Bear half way and sprint the rest
    • Karaoke back

    Partner up for team 4 Corners.

    • Pull ups, leg lifts
    • Box jumps
    • Dips
    • Derkins off of the swings – 20

    The derkins set the shifts in stations while all others are AMRAP.  Partner 1 performs 20 and runs to relieve the pull up station, who then relieves box jumps, and finally dips are relieved.  One revolution through.

    Mosey down to the Jerkin station.  Two sets of 7 for each partner.

    Over to the horseshoe for Triple (or Quadruple) Check.

    • BTTW
    • Flutter Kicks
    • Run the Horseshoe
    • Extra Donkey Kick station

    The Moleskin

    It’s amazing how much ground can be covered in one year.  This AO provides no exception.  Fueled by a Tuckahoe Takeover Q week and strong since inception, this AO truly provides a community workout with many Pax able to run/walk there.  A great way to kick off a week with a great group of guys.  Besides it’s F3RVA’s darkest AO with a true representation of Gloom.

    It was good to see Swirly out to Hoedown this morning.  Sleeves were optional.  This was his first visit to the Hoedown except for the CSAUP exchange zone that will be remembered as Ronnie’s finest night.

    Pew was up from Mobile where he is doing good work starting that region.  We may see him at a bootcamp tomorrow (Heartbreak or No Toll), so keep a lookout.

    Time to Taper,

    Lockjaw

  • Big Ben, Parliament

    A lucky 13 rose and shone for some morning miles.

    The Routes

    Head west along the lake and cut up to the Robin’s Center parking lot along the baseball field.  Across the parking lot and up the hill past the stadium.  Continue up Boatwright and hang a left on Edgehill just prior to Three Chopt.

    Pop out at Three Chopt and take a left, running until you hit Patterson.  Hang a right and head east.

    4s turns at St. Christophers to the access road to Towana to Campus and down the main entrance to the shovel flag.

    5s turn at Granite taking it to Grove.  Head west on Grove to the access road and take Towana to Campus and down the main entrance to the shovel flag.

    6s turn at Harlan and take Roslyn to Grove.  Head west on Grove to the access road and take Towana to Campus and down the main entrance to the shovel flag.

    YHC took us out.

    The Moleskin

    Runners covered all distances with everyone looking strong.  Faceplant cruised with Saab and even maintained a conversation.  Looks like the sixers have a new rabbit in their midst.

    YHC held off the COT for as long as possible awaiting Lugnut’s arrival.  Still no Lugnut and some concern kicked in.  Namearama and the Pax began to disperse and still no Lugnut.  A few minutes later, a silhouette of a runner with Lugnut’s gait wearing a black shirt was seen at a distance.

    It turns out he made a detour and ended up on Kensington.  Unbeknownst to Lugnut, he was now on an oval loop doing laps.  It reminded YHC of the scene from European Vacation in the roundabout (Looks Kids!  Big Ben, Parliament!).  Finally, a walker offered him advice and he was able to make his way to Three Chopt and back to the shovel flag.

    No man left behind.

    Time to Taper,

    Lockjaw

  • Four More Years

    A cool, foggy morning set the stage for 27 of RVA’s finest (including 2 FNGs) to emerge from the gloom.  It is officially too dark to make out the faces pre-workout, so chatter was in close proximity to one’s neighbor.

    Off we go to the front of the school for COP.

    • Don Quixote
    • Russian Soldiers
    • Helicopters
    • Scorpion Kicks

    YHC calls Swirly to demonstrate the perfect Merkin.  Partner up and do as many perfect Merkins as possible in one minute.  The spotter can call up to two infractions for form.  Swap roles and go another minute.

    Next is the perfect WWII situp for a minute.  Swap roles.

    Labrat is instructed to do 5 Burpees on his own to pay down his renegade debt.  The rest of the Pax moseys back to the soccer field for Red Barchetta.

    • Sprint 100 yards – 100 SSH, run back and elbow plank
    • Sprint 75 yards – 75 Mountain Climbers, run back and elbow plank
    • Sprint 50 yards – 50 LBCs, run back and elbow plank
    • Sprint 25 yards – 25 Merkins, run back and elbow plank
    • Sprint 10 yards – 10 Burpees, run back and elbow plank

    Form two columns and Bear Crawl Native American Run from the soccer fields to the tennis courts.  Partner up for Doras.

    • Partner 1 – Run across the four tennis courts and back
    • Partner 2 -100 Copperhead Squats, 200 Monkey Humpers, 300 Flutter Kicks

    Keep your partner and PLT: 3 set of 20 reps each.

    Off to the VSF and YHC took us out.

    Moleskin

    First, for those not in the know, Labrat’s extra Burpees were not personal or due to his mumble chatter.  Rather he is paying off a Burpee debt and needed some prodding.

    The perfect Merkin and WWII exercises were inspired by PT requirements.  Take a look at video 1 for more on GoRuck Selection that kicks off another class today.

    https://www.goruck.com/selection/

    Finally, today marks my 4th anniversary with F3.  I was out there with Bleeder, J-ville, Earthworm, Loose Goose, and Doner Kabob.  Conspiracy, Toga, and Snowden were there as well and I could have sworn TYA was present too.

    Its been a fast four years with nothing but good times.  Crazy weather and strenuous challenges only makes a better workout, builds character and forges memories.  BRRs, CSAUPs, monthly challenges, and camaraderie have passed the time like yesterday.

    I pondered doing that first RVA shovel plant workout today.  At the time, I remembered it to be a killer workout filling a full hour.  Upon review last night, I wasn’t sure if the workout would be a challenge for this might Pax.  We have certainly come a long way.

    I did rename one of our FNGs with something more fitting of his hometown.

    Announcements:

    • Convergence this weekend.  Ghost Flag is up for grabs for those who do the bootcamp (6am) and run (7:10).  There will be a workout following the run.  Phonics is in search of a grill and will send additional information out to the Pax to potluck our food.
    • Puppy Pile (2.0 friendly workout) on 9/29.

    Always Be Tapering,

    Lockjaw

     

  • Landfall

    Haiku was called

    Humid and misty today

    Better than Florence

     

    Labrat and Upchuck

    No shortage of spoken words

    Plenty of good times

     

    Gomer and Swirly

    Missed the turn at Saint Bridget’s

    No Iris for you

     

    Running in the dark

    Oncoming car with close call

    Shakedown gives the bird

     

    Phonics and Sippy

    Running like two ocelots

    Strong finish you two

     

    Bikers slowly show

    No Tools ready for hazmat

    Swirly took us out