Author: Lockjaw

  • Executive Decision

    A mighty 25 assembled to get a pre-hurricane beatdown in.  Here is what happened, more or less.

    Mosey to the soccer field and circle up for the COP:

    • Don Quixote
    • Russian Soldiers
    • Invisible Jumpropes
    • Scorpion Kicks
    • Carolina Drydocks

    Mosey to the end of the soccer field and form a column for Tunnel of Love.  The Pax planks while the one on the end army crawls through the tunnel.  Saab kept his stalactite a bay since there was a 2.0 present.  Repeat for two times through.

    YHC called out for five volunteers.  Five came forward and YHC provided instructions.  Pax counted off by 5s and joined their respective team captain.

    Each team performs the following per person:

    • 25 HRM
    • 50 American Hammers
    • 75 Monkey Humpers
    • 100 Flutter Kicks
    • 10 Burpees
    • 1 full lap around the school

    Upon completion as a team, begin LBCs untill all teams complete.

    Fall behind Saab to JITFO to the front of the compound.  Partner up for 16 four count BooYah Merkins.  Then perform 16 Plerkins.

    Partner carry back to the shovel flag and circle up.  We went about halfway around as a Merkin ROF and alternated to Mary ROF for a full 7 minutes.

    YHC took us out.

    NMS

    YHC wanted to perform a leadership experiment and see what the results would be.  Would they move through the exercise in unison?  Would they specialize and have runners do all the laps while someone else specialized in Merkins and another did Flutter Kicks?

    Well it turns out all groups just muscled through the exercises in unison.  Corporate needs to check into diversity training for the Pax, or perhaps we are a well-run machine.

    YHC also wanted to use “JITFO” into our lexicon, hence our little jog this morning.  A little treasure brought back by the BRR team.

    Announcements:

    • Convergence on 9/22 – Bootcamp and a run afterwards.  Cooking out too.  What more is needed?  Maybe a Labrat breakfast stout?
    • 9/29 – PuppyPile – Marv is on point.

    Stay safe, stay dry, help each other out this weekend.

    Time to Taper,

    Lockjaw

  • Hills of Empathy

    As a show of solidarity with our Pax who are kicking off the BRR this morning, YHC called the Snake River route.  Snake River lives up to it’s name with a bit of bite in the hills.

    We headed west on Grove to Granite and a left on Granite to Cary.  Dogleg left and take a right heading down Tempsford.

    • 4s take the left fork and retrace their steps back to Grove to the AO.
    • 5s do the left and right forks and then Granite to Patterson to Westmoreland to the AO.
    • 6s do the left and right forks twice each (!) and then Granite to Patterson to Westmoreland to the AO.

    Shotgun took us out.

    Not much mumble chatter this morning as the Pax had places to go and kids to get to school.  I think it was a cover up to mask the desire to get out of this morning’s humidity.

    • Announcements – Since Marv pulled out early, his buddies in the Pax volunteered him for the September Dogpile Q on September 29.  Hopefully he can be there.

    Good luck and safe running to our brothers making their way to Asheville.  Enjoy the journey.

    No time to taper,

    Lockjaw

  • Running with the Devil

    A hot and humid fourteen broke away from post-holiday slumbers and kids getting ready for school to get a few miles in.  YHC called the Devil’s Pitchfork and off we went with 4, 5, and 6 mile variants.

    Marv took us out.

    NMS

    YHC knew Honey Do would be posting to conclude the Summer Tour.  What better way to defend yourself against the Silent Assassin than with a Devil’s Pitchfork?  Way to go completing the Summer Tour!

    Labrat’s apologies of the day has to go to the runner we ran into along our route who he felt compelled to criticize.  The dude was running in the dark and probably didn’t see you.  If he is who HD and I think he is, it was no offense.  Also, you owe me 42 burpees.

    Welcome Shotgun!  Cool name and we hope you will rejoin us sometime soon.

    BRR runners looked ready to roll this morning.  Glad I could send them off nice and easy with a few hills.  You are welcome.  Remember, there is a…..

    Time to Taper,

    Lockjaw

  • Minimalist Backblast

    Many Pax by foot and bike welcomed Fall weather to the RVA.  Despite Marv’s constant pleading to run the Carillon route, we elected a new Lockjaw route of a trapezoidal nature with several dog leg turns.

    It was great running with EF Hutton and Phonics – good company, conversation, and pace.

    Puppy Pile tomorrow – 7:05 – Carillon.  See Marv for details.  Bring your kids.

    Time to Taper,

    Lockjaw

  • UR Water Skiing Team

    The Routes:

    4 Milers

    5 Milers

    6 Milers

     

    NMS

    The lake has mysterious floating flashing markers not unlike maritime navigational aides.  Perhaps UR now has a water skiing team on the lake?

    The heat wasn’t a factor today as much as the humidity.  This team is BRR strong.  Speaking of which, they need one additional driver.  See TYA if you want to submit an application.

    Time to Taper,

    Lockjaw

  • Back in the Saddle At Hoedown

    The Great Eight posted for a Monday workout and here is what they got.

    COP

    • 10 Burpees – Welcome back from vacation!  A gift from YHC to YHC (and the Pax)
    • Helicopters
    • Imperial Walkers
    • Don Quixote
    • HRM (or DRM at the Hoedown)
    • LBC

    Mosey down Lindsey and ford the stream to Dogwood Park.

    Perform the Anhinga across the field.  YHC crafted this exercise after watching this bird in its natural element.  We performed the following in our interpretation:  Army crawl 10 paces and launch into a burpee.  Repeat until you have traversed the field and perform SSH.

    Triple Check!

    • Karaoke across the field, crawl bear up the hill, bear crawl down the hill, karaoke back across the field
    • Elbow Planks
    • Monkey Humpers

    Over to the playground equipment for Lindseys:  Dips and American Hammers

    Back across the stream and slow mosey (conversational strut) to the base of the hill.  Partner up for piggy back rides to the top of the hill stop sign.

    Mosey back to the school and to the bars and find a new partner:

    • Jerkins – 3 sets of 7 reps.
    • PLTs – 3 sets of 25
    • 8 4-count BooYah Merkins
    • 20 right oblique crunches
    • 8 4-count BooYah Merkins
    • 20 left oblique crunches

    Back to the VSF for some Mary:  Flutter Kicks and APDs.

    YHC took us out.

    NMS

    With the summer tour and vacation in the rear view mirror it was time to return to Hoedown, YHC’s hometown AO.  Typical for a Monday, it was raining and dark at the AO upon first arrival.  A Hoedown signature look.

    The stream crossing in the dark is a little tricky, but the Dogwood Park extension brings a fresh venue to this AO and well worth the trip.  YHC noticed nobody wanted to be his partner for the partner carries and Fudd received this weight by process of elimination.  I take it as a sign that we need some heavier Pax in our midst, or its time to lose a few more pounds.  Fudd handled the weight well, those his strides were heavy.

    Announcements:

    • Puppy Pile this Saturday
    • Fireman Ed has next Monday’s Hoedown Q.  If you missed his first, go ahead and be here for the second time around.
    • Labor Day convergence – see pre-blast

    Time to Taper,

    Lockjaw

  • Back to Basics

    13 of RVA’s finest posted this morning by foot or pedal.  Here is what happened, more or less.

    The Routes:

    East on Grove and north on Malvern.  Take Broad St east.  4s take Belmont south, 5s take Davis, and 6s take Lombardy; all southbound to Grove.  West on Grove the the VSF.

    Swirly took us out.

    With Lockjaw’s summer tour closed out, it was a welcome return to the Friday RAMM.  YHC wanted a nice and simple route and upon delivery of instructions, not a single question.  Mission accomplished.

    Broad St is under development with the new Pulse bus line and an ever evolving Scott’s Addition.  As one runs this route, you see people living on the streets with their possessions close by and sleeping when/where they can.

    Go forward today mindful of all that you have.  For many of the Pax, your problems are insignificant in contrast to those of others’.

    Time to Taper,

    Lockjaw

  • Achtung!

    A beautiful day for a workout for this group of 9.

    COP

    • SSH
    • Don Quixote
    • Imperial Walkers
    • Russian Soldiers
    • Helicopters

    Mosey to the football field for Red Barchetta:

    • Run 100 yards, 100 SSH, run back
    • Run 75 yards, 75 Mountain Climbers, run back
    • Run 50 yards, 50 LBCs, run back
    • Run 25 yards, 25 Merkins, run back
    • Run 10 yards, 10 Burpees, run back

    Off to the side of track to the low bleachers for Lindsays – 30/10, 25/15, 20/20, 15/25, 10/30 reps of dips and American Hammers lunging across the track and back.

    Over to the bus parking lot for Doras!

    • 100 Box Cutters
    • 200 Monkey Humpers
    • 300 Flutter Kicks

    Mosey over to the stalled out BMW in the fire lane where the Pax successfully pushed it into a parking space.

    Run up the hill and circle up for some Mary:

    • American Hammers
    • Alabama Prom Dates
    • Rosalitas
    • Hello Dollies

    YHC took us out.

    NMS

    YHC concluded the final stop on the Summer Tour this morning checking the last AO off of the list.  On the drive over, the check engine light came on, but nothing alarming.  YHC parked in the lower lot to scope out the AO and upon driving to the top lot, the car stalled out.  Dead.

    The show must go on and we got on with the workout and even including the car into the workout.

    This AO is really nice.  I was a little skeptical at first when I pulled up and there was no one around except an old dog on the track that just stared at me.  This canine was our sole spectator.

    The Summer Tour has been great.  Wonderful opportunity to see AOs across our region as well as meet new brothers in our Pax.  It’s not too late for one to start the tour (though getting pretty close).

    The Pax pushed it hard this morning.  Welcome FNG Slim Shady!  We hope to see you back out soon.

    Announcements

    • Amateur RAMM Gears this Friday.  Don’t miss out.  No Tools is on point.
    • August 25 – Puppy Pile.  Bring the 2.0s
    • HDHH next week to correspond with the Wednesday hill run.  See Kubota’s pre-blast for details.

    Time to Taper,

    Lockjaw

  • A Farewell To Arms

    A mighty eight ventured into a rain storm developed especially for this workout.

    COP

    • Don Quixote
    • Arm Circles
    • Russian Soldiers
    • Imperial Walkers
    • Helicopters

    Head down past the maintenance shed and pick up some stones.  Time for Lindseys.  The exercises are dips at the bottom of the rock stairs of death and overhead presses with the stones at the top.  Exercises are in 30/10, 25/15, 20/20, 15/25, and 10/30 reps.

    Mosey up to the tennis courts for 4 Corners.

    • Bear Crawl the long side of the court and perform 10 APDs
    • Alligator Walk (plank like an alligator and perform a merkin with each arm forward) the short side of the court.  Perform 10 APDs, 20 Merkins
    • Bear Crawl the long side of the court and perform 10 APDs, 20 Merkins, 30 Carolina Dry Docks
    • Alligator Walk the short side of the court.  Perform 10 APDs, 20 Merkins, 30 Carolina Dry Docks, 40 Crab Cakes

    Up to the Old Stone House for Triple Check.

    • Run around the grassy loop
    • Elbow Planks
    • Step ups on the bench

    Circle up for Merkin Ring of Fire.  Pax member calls a Merkin style and a quantity between 1-10.  Pax performs exercise and next exercise decisioning is passed to the left.  This group didn’t stick with any basics and got medieval with the choices.

    Vinny took us out.

    NMS

    It’s raining, so it must be Monday.  The stone steps were a raging river of poorly lit hazards, but the Pax persevered.  At one point, we could feel the maintenance group drive by and study a bunch of guys in the pouring rain and dark lifting large rocks above their heads.  F3 at its finest.

    It was after the Lindseys that YHC informed the Pax that since we were on Swirly’s home AO, this workout would be called “A Farewell to Arms”.  I don’t think it disappointed.

    The 4 Corners were total silence as men got down to business.  Sippy Cup’s perfect form remained constant throughout the workout.  Likewise, his imitation of an alligator was true to form.  The rest of us varied and looked more like Komodo Dragons.  Sippy would be a great method actor.

    There was a truck where we did the Triple Check and the earth around the elbow planks smelled of cigarettes.  I guess the Smoking Man payed us a visit.

    Great workout.  Hopefully see others on the Summer Tour this week.

    PS – Welcome Green Acres who is visiting from Chapel Hill.  Heading out of town today, but hopefully we will see him soon.

    Always Be Tapering,

    Lockjaw

     

  • Special Run

    With sustained rain upon us, Pax converged by the Commons under the enclosure.  YHC gave the route and off we went.

    Out the Bat Cave exit and across the Huguenot Bridge.  Take the Riverside exit and then a left to head west on Riverside.  4s turn around at the park entrance and 5s turn around at Hickory for out and back routes.

    6s continue up Hickory to Cherokee and hang a left.  Cross Huguenot Rd and take a left on Arrowhead which will turn into Oxford Pkwy.  Take Riverside back to the bridge and return home.

    NMS

    When the bat cave was called, the Pax groaned in anticipation of deep water.  The bat cave did not disappoint as we navigated the trail via sparse lights and how the person in front of you fared on the terrain.

    Many opted for the shirtless option since the humidity was 100% and soaking.  The view over the river was serene as the waters were calm despite recent rain.  Riverside never disappoints and is certainly one of the top running roads in Richmond (when you can see the river).

    As we returned to the AO, one of the Spider Buses had a destination titled “Special Run” displayed.  Most days with this Pax are indeed special and always better than going it solo.  Add some rain, snow, or challenging terrain, and it gets very special.

    I am glad the bus driver agrees as well.

    Time to Taper,

    Lockjaw