Author: Lockjaw

  • ∞

    10 Spider Run regulars and 1 Pax from Charlotte came in to run on this fine Fall August morning.  Geese were in the air and just a few weeks til the kids are back in school.

    Today’s route is the ∞ Route.

    4 milers do 2 loops and 2 laps around the lake; 5 miles do 3 loops and 1 lap around the lake, and 6 milers do 4 loops.

    Swirly took us out.

    NMS – It was a little treacherous climbing snake hill with the endless convoy of concrete trucks going up and down, but the Pax made it relatively unharmed today.

     

  • No pool today, just humidity

    17 escaped the lure of the FS to hit the roads today.

    Reverse Carillon routes for the runners.  Splinter was the lone 6 with many  groups running 5.

    Fudd took us out.

    NMS:

    Today it looked liked we went in the pool.  I think I was less wet yesterday.

    It was good to see Fuddski in a surprise appearance after a while away.

    TYA continues to push both fashion and technology with his cooling suit.  It is slightly odd with him putting ice packs down his pants before a run.  Maybe Wilson was on to something with the long sleeves in summer…..

    As the BRR approaches, its been good to see the Pax come out and push their distance and pace.  Keep it up!  Almost there!

    Time to Taper,

    Lockjaw

  • Relative Humidity

    A perfect 10 showed today for a nice run in the neighborhood.  The humidity was relatively low today.

    All routes departed towards the Commons and up the big hill to the main entrance.  Taking a right on Towana and a right on Henri to Grove.  Left on Grove.

    4s take a left on Maple to Patterson.  5s take a left on Granite to Patterson, and 6s take a left on Bunting to Patterson.  All routes take Patterson West to Honaker.  Take a left and cut across Three Chopt to take Boatwright down the hill, past the Robins Center, across the parking lot to the late.  5s take a lap around the lake.

    Swiper took us out.

    NMS:

    YHC enjoyed a return to the Spider Run.  The Pax enjoyed getting the hills out of the way up front with a nice and fast downhill at the end.  Everyone made it back though Wedding Singer took a detour and headed out in the direction of Short Pump.  Fortunately, he made his way back to the SF.

    Good discussion after the run catching up on the latest Pax news, anticipation of the BRR, GNR concerts, and thoughts going out to Saab’s speedy recovery.  Other Pax were spotted with another running group.  Corporate took notice.

     

  • Appetite for Destruction

    30 came out to rock today in celebration of the 30th anniversary of the release of Guns N’ Roses Appetite of Destruction.

    COP – Double disclaimer inclusive of workout “you against you” and parental advisory for explicit lyrics.

    SSH, Helicopters, IW, Don Q

    All exercises from this point forward were AMRAP based on duration of the song.

    Mosey back to the Rusty Cage for “Welcome to the Jungle Gym”

    • 7 pull ups, 7 jerkins, run to fire hydrant for 7 4-count flutter kicks
    • Repeato til the song concludes

    Alas!  There are new sandbags ready for action.  Roadies grab a sandbag and mosey to the stage behind the Carillon.

    “It’s So Easy”

    • Alternate 10 bench presses with sandbag with 10 WW II sit ups with sandbag

    Partner up for “Nightrain” – Loaded like a freight train, flying like an airplane….

    • Partner 1 assumes merkin position while partner 2 places sandbag on his back – merkins with sandbag (freight train)
    • Partner 2 puts a sandbag on his shoulders and does squats with calf extensions (airplane)
    • Swap back and forth and repeato

    Place sandbags around the corners of a square for Sharks and Minnows to “Out Ta Get Me”

    • Minnows bear crawl, Sharks crab walk

    Mosey to the side of the Carillon also known as “Mr. Brownstone”

    • Partner 1 – touch a tree with ascending burpees (tree 1 = 1 burpee, tree 2 = 2 burpees….)
    • Partner 2 – donkey kicks and BTTW
    • Swap and repeato with the next cycle of touching a tree is 3 and 4 burpees, 5 and 6, etc…..

    Mosey to the field in front of the Carillon for “Paradise City”, where the grass is green and the girls are pretty.

    • Triple Check – Run the length of the field, derkins on the hill, and LBC

    Collect sandbags and neatly stack them back in the rusty cage for future use.  Touch down Al Gore but with a Slash guitar solo squat as the Pax convenes.

    Garbage Plate takes us down the pipeline to the road.

    The original “Sweet Child O’Mine”, Dora

    • Partner 1 runs the pipeline and cuts left to return down the trail
    • Partner 2 – 40 hand release Merkins, 80 American Hammers, 120 Flutter Kicks

    Circle up for first ever honey moon suite ring of fire.

    • Working around the circle, each Pax member leads the group in one of the following in sequence – diamond merkins, APDs, monkey humpers, pickle pounders to the tune of “Anything Goes”

    Mosey back to the SF via an all uphill route.

    YHC took us out.

    NMS:

    About five months ago, YHC thought it was nearing the 30th anniversary of the release of Appetite for Destruction.  Sure enough it coincided with a Dogpile and the rest is history.  Like many, YHC has high regard for this album and would consider it on his desert island mix with others such as Pearl Jam’s Ten.  Today it was an opportunity for F3RVA to celebrate the way we know how; with a beatdown.

    YHC had hoped EF and Labrat would show in their Axl bandanas, but no luck today.  Honey Do and T Swifty came ready to rock in their respective AC/DC and classic GNR T-shirts.  Well Done!

    It was awesome being paired with Flipper for a portion of the workout today.  Like YHC, he appreciates quality rock and not bashful about singing out loud.  For those at ET, there was a glimpse of a serpentine Axl strut Flipper pulled off old hat.

    If you ever wonder how YHC spent his Friday night, it’s filling sandbags with the M and 2.0s.  Many hands make short work and quite a few treasures were found in the sand pile.  I anticipate that we will have a run of workouts over the next three months with the shiny new sacks.  Enjoy!

    An entire AMRAP workout pushes you in a new dimension.  No rest til the end of the song.  Endless loops driven until the completion of the song.  The Pax did well.

    Of note, another Copperhead was found on the road behind Carillon, squashed by blunt force and well deceased.  Does this count as a Copperhead Squat?

    It was great to see Sippy Cup back in action as well as so many Pax from across the RVA!

    Time to Taper,

    Lockjaw

  • Bastille Day

    15 runners and bikers embraced the humidity in celebration of Bastille Day.

    4 milers and 5 milers headed east on Grove to take a left on Hamilton.  Hamilton to Cutshaw and cut in front of Thomas Jefferson High School.  4s continue to Blacker and hang a left taking to W Franklin.  5s continue to Staples Mill to Monument west, a left on Willow Lawn Drive, and a left on W Franklin.  4s/5s take W Franklin back to Lafayette.  Right on Lafayette to Grove to the SF.

    6s take Commonwealth to Cary.  East on Cary to Thompson to Floyd.  East bound on Floyd to Monroe Park.  Back on Cathedral to Grove to the SF.

    YHC took us out.

    NMS

    The theme of today’s route was in recognition of the Franco-American relationship with routes covering Lafayette, Hamilton, and three ministers to France, (Franklin, Jefferson, and Monroe).  Our own revolution was largely successful due to French aid.  Lafayette and Hamilton overtaking redoubts 9 and 10 respectively at Yorktown while the French fleet prevented British reinforcement leading to Cornwallis’ surrender.

    The cry of the French Revolution – Liberty, Equality, and Fraternity – are evident every day I post with F3.  I am proud to belong to F3RVA!

    Announcements:

    • Up Chuck has a golf tournament in August
    • Toga is hosting auditions to replace his F3RVA presence based on wit, sarcasm, and form police.

  • Dirty Dozen

    The high humidity rendered this group of 12 just plain dirty by the end.

    4 Milers – W on Grove to Libbie, to Patterson E, to Malvern S, to Grove W, to SF

    5s and 6s – W on Grove to Henri to St Chris to Patterson.  East on Patterson.  5s turn at Malvern to Grove.  6s turn on Nansemond to Grove.  Grove to SF.

    It was good to see Aisle 5 today and give him a good ribbing.  A disclaimer should be provided for those American Hammers to prevent injury.

    BRR training was in full swing with Aisle 5, Wilson, and Honeymoon.  YHC showed restraint and did not provide guidance on proper taper form.

    Announcements:

    • HDHH Wednesday the 12th @ 6pm – The Answer on Broad St
    • Upchuck has a golf tournament in early August.  The 7th perhaps.

     

  • PreBlast – July HDHH @ The Answer

    July’s HDHH will be a send off for Toga as he departs for a different AO toward the west.  We will meet at The Answer at 6:00 pm on Wednesday, July 12.

    We hope to see you there as Toga makes his farewell tour.

  • Beast Bound and Down, Loaded Up and Truckin

    18 thought the rain was over and thought today would be a dry workout.  The humidity and this workout proved all wrong….

    COP – SSH, IW, Don Quixote

    Mosey back to the soccer field for the Beast:  Monkey Humpers, WWII Situps, Burpees, Copperhead Squats, Heels to Heaven, Scorpions

    Onward to the tennis courts for the Triple Check: Plerkins and running the length of the court.

    Back to School: Lindseys – 30 Donkey Kicks, Bear Crawl out to the track and 10 Mountain Climbers, Mosey back and repeat til the split is 10/30 (increase and decrease by 5).

    Quick Mary – APDs, Dealers Choice for American Hammers (Marv), Merkins (Tu-Can)

    Back to the flag where Circle K took us out.

    NMS:

    The Beast kicked off with a little mumble chatter this morning, but by round 3 (burpees) silence came over the Pax.  (Note to self, open with burpees earlier in the Beast).

    It also appears that Keymaster carries his dog in the back of his wagon.  Circle K is a big fan of large dogs.  K9 + Colbeer = Circle K nirvana.

    We may be on to a K9 friendly concept Q.  Perhaps Labrat will run with that…

    Announcements:

    • C-Ville needs you! – Labrat is looking for members of the Pax to take a leadership role and help establish that AO.  See him for details.  It’s a great AO.  Not a single hill or anything resembling one.
    • New F3RVA website launching July 1.  See the new site for future backblasts and announcements.
    • Upchuck has a golf tournament on August 8 for a good cause.
    • VQ week is coming up soon!  Lot’s of open spots.  If you haven’t Q’ed, sign up before Corporate instates the VQ draft.
    • Lockjaw will Q the July HDHH.  It will be a proper send off for Toga.  More information to follow.

    Lockjaw

  • WDog Roulette

    A magnificent 7 showed for Punishment today.

    COP

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

    Mosey back to the playground three sets of AMRAP pull ups and PLTs.  Go as slow as possible for the negative drops to get full extension.

    Pac Man! – Using the blacktop, the two ghost plant themselves in New England and Southern California and chase down the Pac Men coming from the base line.  Pac Men bear crawl.  Ghosts crab walk or crawl bear.  We did three rounds.

    Dora – 100 Box Jumps, 200 Derkins, 300 Flutter Kicks – long run down to the bus loop and a full lap around.

    Honeymoon Suite – Diamond Merkins, APDs, Monkey Humpers, Pickle Pounders.

    Dealer’s choice Mary – Freddie Mercuries, Copperhead Squats, Box Cutters, Reverse Crunches, American Hammer

    Saab took us out keeping us grounded in what is important and how F3 brings that to focus.

    NMS:

    Still injured, Saab showed up for the workout.  I now know what a one legged SSH looks like.  It was about this time in the COP that all four of the Pax wearing a F3 shirt were in fact all wearing the WDog shirt.  I guess when everyone was rooting through their piles of black workout gear this morning, this is the shirt that came forward from the chaos.  What are the odds?

    Swiper did a great job leading Copperhead Squats.  I think he is ready for VQ week sign up.

    Post workout discussion centered around the remaining C-ville launch dates and how fine the local brewery is up there.  Well worth the trip as well as an opportunity to meet some great Pax and help get things going.  See Labrat for details.

    Upchuck has a golf tournament coming up August 8.  Its for a good cause and will be a great time.

    Lockjaw

  • TURN

    West on Grove and take a left on Wilton.

    Wilton to the end at historic Wilton House.

    Double back and take a right on Kenmore.

    Left on Ampthill and cross Cary where it becomes Stratford Crescent.

    Cross Cary again onto Hillcrest.  Take West Hillcrest and briefly up East Hillcrest with a right on Charmian.

    Charmian turns into Westmoreland Place.  4 milers continue on as the road turns to Locke Lane and take it to Grove and home to the SF.

    5s and 6s break through the tree line and merge onto Dover.

    Dover a ways and a left on Banbury.

    Banbury to Cary.  Cary to Malvern.  Malvern to Grove and home to the SF for 5s.

    6s continue down Malvern to Patterson.  West on Patterson to Westmoreland and back to the SF.

    NMS:

    I think only four people covered the actual route as described, but all put in some good miles.  Lot’s of turns today.  Speaking of turns, Wilton House was featured in the TV show “Turn”, which is one of YHC’s shows of interest.  Today’s route will be named “Setauket” in honor of the home of the Culper Sky Ring on Long Island.