Author: Lockjaw

  • Haiku For You

    17 Rolled in for a Spring Time Run/Bike in Winter

    Today we did the reverse route of the February 4 CCV/UR route.  Continuing the haiku theme:

    This time in reverse
    Down and back up in darkness
    Found a new classic

    Marv took us out.

     

  • The Great Eight

    A Pax of 8 including one 2.0 FNG showed up for a President’s Day workout.

    COP

    The following in cadence:

    20 SSH, 10 Don Quixotes, 12 Imperial Walkers, 15 Copperhead Squats

    Mosey to the pavilion for Lindsay’s:  Dips and PLT

    Mosey to the back field for Bear Crawl Inch Worm:  Maintain elbow plank while the six bear crawls to the front.  Cycle through three times.

    Bermuda Triangle between the light posts.  Bear crawl to the first post and perform 10 dive bombers.  Bunny hop to the second post and perform 20 WWII sit ups.  Lunge to the third post and perform 30 mountain climbers.  Repeato.

    Off to the back of the school for a triple check:  BTTW, Donkey Kicks, run to the basketball hoops and back.

    Mosey around to the side and circle up for some nomadic polar bears.  Bear crawl around the circle performing 9 merkins every 90 degrees.  Maintain the circle for merkin/burpee shuffle.  Pax can call burpee or merkin, single scoop or double.  You just can’t call what was previously stated.

    Mosey back to the parking lot for 10 minutes of Mary.  Kicked off with American Hammers and moved around the circle for dealer’s  choice: LBCs, flutter kicks, freddy mercurys, box cutters, APDs, leg lifts, and something else.

    Chum Bucket took us out.

    NMS

    Team Splinter arrived in full force today with two 2.0s who led the way today.  Well Done!

    A lot of shoulders and abs today.  Triple check with BTTW and Donkey Kicks gives no relief between transition.  Bunny Slope has pioneered a nearly vertical inverted BTTW position more appropriately called ATTW.  Beyond being all around cooler, this position also provides functional benefit of being able to see the runner approach for transition.  Besides, if your arms give out, you crack your head, but preserve your face.

    It was great to finish the workout with an abs beat down.  Offshore claimed we hit a bonus round of time today based on what we accomplished, but it was all completed in 45 minutes.

    The Pax headed out for coffee.  First attempting the local coffee shop, we ended up at the Blvd Starbucks since the local shop was not open this early in the morning.  Good discussion around the table covering a variety of topics: Who is still around from the 9/20/14 initial Richmond post?, more 2.0 inspired workouts, and the challenges of driving trucks across high bridges.  Plans for Ides of March and April Earth Day HHDH were being developed as well.

    I wonder if there will be a 5K this year for Earth Day?  It’s never to early to be thinking about an Earth Day 5K, right Singer?

    Lockjaw

  • Need For Speed

    17 showed on the 17th day of February in 2017

    The Thang

    Follow the Q down the road a mile to Thomas Jefferson High School.  (YHC Note: this is the only themed tie into President’s Day).  Line up fastest to least swift.  Partner up with the fastest taking the slowest and so forth.

    Partner 1 runs the track while Partner 2 performs various arm, chest, and ab exercises.  Swap and Partner 2 runs.

    Full out sprints of 400, 800, 800, and 400.

    Quick ring of fire.  Run on back to Mary.

    Splinter took us out.

    NMS

    YHC likes to mix up our running so a diversion over to the high school track was in order.  Speed work answers the question of “how to get faster” and the Pax delivered today.  Mumble chatter was a minimum during the workout as the Pax was focused on running and recovery.  Splinter was so fast he blew his keys out of his pocket and temporarily misplaced them.

    Post run chatter focused on TYA’s sudden awareness of his need for a Subaru, the perils of low ceilings above hotel treadmills, and Saab’s recruitment of a Pax consisting of assorted house plants in the gym.  Saab was missed on a running day – get better soon.

    Lockjaw

  • Running in the Dark

    9 showed today for another Lockjaw Friday run.

    No 4 milers today.  5s and 6s headed West on Grove and rambled the neighborhoods around CCV and into UR.  A nice hill workout on the way home.  6s did a loop around the lake.

    This may be a new classic for the portfolio based on mumble chatter.

    Toga took us out.

  • February HDHH – Wednesday, February 15

    Richmond Pax,

    Come out for HDHH on Wednesday, February 15.  We will meet at Ardent at 5:30 (pm).

    3200 W. Leigh Street

    Richmond, VA 23230

    See you there!

     

  • Nollirac

    17 strong showed up for some running and biking through our fine city’s streets.  There was a chill in the air.  If only there was an app to predict the weather….

    The routes – Carillon routes backwards (Nollirac) in 4, 5, and 6 mile distances.

    YHC

    A Pax favorite in a forward route, this reverse routing satisfied all.  6 milers found the need to commit to 6 early on which was a new dynamic.  There was academic debate among the Pax to determine which route was hillier.  Personally, I think the reverse route was hillier.

    One thing for certain, the reverse route brings 4, 5, and 6 milers together for the last 4/10ths of a mile of everyone’s routes which is great for camaraderie.

    It was good to see Ricky Bobby out after some time off.  Double Bags did a great job committing to today’s run and covering those miles.  Well Done!

    TueKan disappeared somewhere en route.  The Pax speculated that he had been “swiped to the right”.  Speaking of disappearances, the 6 milers were met by a voice out of the shadows of the Carillon suggesting their pace today was sub-par.  Was it their inner voice speaking or a concerned citizen?  Sounds like a conspiracy.

    Announcements:

    -Marv can predict the weather with some degree of accuracy.

    -February HDHH February 15 – Unless TYA is selling a house, I will Q this one.

    -Saab Q tomorrow – This has been advertised as a strict kettle bell workout without any self-deprecating humor.

  • Storming The Fort

    11 runners and 2 bikers came out for another installment of Friday’s RAMM

    Number off by 1s and 2s and form two columns as we mosey as a group into Windsor Farms.  Upon entering the greens, partner up and perform the following:

    4 partner burpees (each)

    run

    8 Boo-Yah Merkins

    run

    Elbow Plank

    The Pax converges and goes deeper into Windsor Farms.  When we got to the Civil War earthworks, we stormed up and over into the trench, performed 5 burpees, and bear crawl/crawl bear out the other side of the trench.

    A nice Mosey down Sulgrave to Queen Charlotte and over to Portland.  Partner up with someone your own size for partner carries up the hill.  Three rounds with the following exercises:

    Round 1 – 10 hand release Merkins

    Round 2 – 25 PLT

    Round 3 – 40 LBC

    Mosey on to Cary St and circle up in the thick grass triangle.

    10 APD and 21 American Hammers IC.  Hot potato to Swirly for Flutter Kicks and hot potato to Sippy for elbow plank walks.

    Run home using Cary to Malvern to Grove.

    YHC took us out.

    Since we were doing a boot camp with a run tomorrow, I figured we should taper a little and intersperse our run with a boot camp today.  Lot’s of options back in the neighborhood to switch it up a bit as we took in the sights.

  • Hamilton!

    Fifteen strong showed up for spring time in January.  Fourteen by foot and one on two wheels.

    Commonwealth to Cary and head East.  Take a left on Hamilton and take to Westwood.  4 and 5 milers take a left on Westwood coming back on Malvern to Grove with 5 milers taking a victory lap around the school block when they get back.  6+ milers take a right on Westwood to the Boulevard and back on Grove.

    Marv took us out today offering a special prayer for the treasonous Aaron Burr.

    NMS

    YHC has been reading Chernow’s biography of Alexander Hamilton and wanted to honor the founding father with a route the entire length of his namesake road.  Running with Lab Rat and Upchuck, YHC did not realize he would also get a musical today.  Going under the first underpass we experienced “Under the Bridge” by the Chili Peppers and upon the second underpass “Under the Boardwalk” by the Drifters.  There was also some Dark Side of the Moon (during the impromptu astronomy discussion) , Timberlake, and yes, Hanson.

    On another note, it turns out there is a massive WDog headquarters on the other side of Broad St.  That AO is taking off!  It must be the t-shirts.

    This may be episode one of YHC’s founding fathers running series.

  • Valley Forge

    A hearty five showed up today seemingly impervious to the cold and ready to start the week off right.

    COP – SSH x20, 10 Don Quixotes, 10 Imperial Walkers, 20 Carolina Dry Docks

    On to the picnic area for some 11s – Deep dips on the benches, run to the street and squat jumps.

    Next up was the triple check – BTTW along the school, box cutters, and a runner.

    Mosey to the playground for a medley for pull up/chin up AMRAP followed by 25 PLT.  Repeato three times.

    A nice icy jog around to the front of the school and some Dora 1-2-3 – 100 Donkey Kicks, 200 flutter kicks, 300 LBCs.

    Drop down in the deeper snow and finish up with Mary – American Hammer, APD, Leg Lifts (left and right), Hello Dolly, Rosalitas.  Ring of fire twice through – 10 merkins each round.

    Abacus took us out.

    NMS:

    3 degrees.  Some say it was colder, but at that temp a few degrees doesn’t matter.  Mumble chatter was to a minimum as the Pax was focused on getting the work done.  At one point Offshore laid down when he was supposed to be the standing partner in the PLT.  Perhaps a quick nap was an early sign of hypothermia?

    Saab came in without pants.  Shorts only.  That just isn’t right.

    YHC is going to finish thawing out his digits.

     

     

     

  • An End To A Taper…

    17 strong came out this morning for perfect running weather.

    4 Milers – East on Grove, Left on Boulevard, Left on Monument, Left on Westmoreland

    5 Milers – East on Grove, Left on Meadow, Left on Monument, Left on Westmoreland

    6 Milers – East on Grove, Left on Harrison, Left on Monument, Left on Commonwealth

    YHC took us out.

    NMS

    There was great turn out today with some regulars, a few visitors, and 2 FNGs, all with the purpose of covering some end-of-year miles.  YHC planned routes with the intent of bringing everyone down Monument to take in the holiday lights and decorations, but alas there were few to be seen.  Either everyone is using timers or Monument has moved past the holidays.  Time will tell.

    Beyond the usual discussion regarding tights vs no tights, TYA pioneered the use of very pale skin colored tights opening yet another dimension to the debate.

    Personally, today marks the end of a running taper that extended way too long.  It was good to be back on the road once more, injury free and ready to tackle 2017’s challenges and goals.  The end of a year provides time for reflection of the ground we have covered both as individuals and as a Pax.  Countless personal goals we have all individually realized (100 milers, weight loss, commitment to fitness) and the achievements as a team (expansion, leaps, BRR) are only a part of the F3 experience.  Friendships, both new and old, are the fabric that ties us together through the good times and the challenges.

    As Swirly and J-ville close out the 2016 chapter tomorrow, I look forward to next year’s adventures.

    Lockjaw