Author: Mudslide

  • Welcome to Summer

    A group of 15 braved the first day of summer(plus I led the Q which means simply here we go). Summer is now officially here, heat humidity and a lot of sweat before 9am is now on the menu for a while. Let’s break everything down…..

    Over to the side court for a warmup(SSHs, Don Quixote, Copperhead squats, Dead Man Hang, LBCs, Freddie Mercury, a little stretching). Over to the side for walking lunges and runners lunge with a twist, then we did a round of BLIMPS(5 burpees, 10 lunges per side, 15 imperial walkers per side, 20 Merkins, 25 plank jacks, 30 squats).

    A mosey to a nearby lot for a quick 4 corners (10 HRM, 20 double count mountain climbers, 30 double count shoulder taps, 40 SSHs). The concession area next for a triple check: Hoe Down with a twist, tricep dips, run down the steps bear crawl up the hill. After that change things up: a little indigenous run 5 jump squats, then run to the front. A workout of mine not complete without a Dora(100 Carolina Dry Docks, 200 double count flutters, 300 double count toe taps). A little breather then to the grass hill for a finisher. 3 rounds up the hill Round 1 run, 2 lunges, 3 bear crawl. We helped Bone Thugs make it up the last hill of his crawl. A little stretch, numbers, names and prayer led by YHC to close it out.

    Check Slack a lot of things upcoming: VQ week, 4th of July, Homegrown, etc. Haveca good one see you next time

  • End of May, the warmth left(temporarily)

    Normally at this time of the year, the weather is usually humid yet due to the recent rains it has been a little cooler in the mornings. That’s fine, allows us to train harder and this morning we had a baker’s dozen (13) at RNR come out for a Mudslide Mayhem workout.

    We all headed to the nearby court(Cha Cha a couple of minutes late) for a WARMARAMMA (SSHs, Helicopters, Jazzercise, Imperial Squat Walkers, Merkins, LBCs a little stretching). The juices were rolling with a quick 11s to start out(jump squats and plank jacks). After that back to around the flag for a mega double 4 corners. 2 parking lots, 8 corners starting with 80, a break in the middle then pick up at 40 to the finish. Started with 80 Carolina Dry Docks, 70 Plank Marches, 60 squats, 50 2 count flutters then the change

    The change up was a quick triple check: tricep dips, people’s chair(regular, toes up, on the tip toes) with a run down and back. After that, locked things back up 40 high heel squats, 30 gator merkins, 20 walking lunges, 10 hand release merkins. Think that’s enough, wrong there’s more

    A mega Dora: 100 Incline Merkins, 300 Mountain Climbers, 500 toe taps with runs down the grass hill and back up. After that: I normally do not do Broga with a Saturday workout but today and probably more often I will add it. It felt good, a little grunting but the muscles agree loose. One final run back to the flag, called time numbers, names, plenty of announcements (see Slack) and prayer led by YHC to close it out.

    One thing I want to do this summer, go to the Bridge to train with the guys there. That’s one spot I haven’t been to along with leading spots that I have visited, yet not led a Q there(Forge, Dogpile, etc). I have time this summer to do so plus whatever else I can get involved with. I will see everyone next time

  • Morning F3 run

    Big Rig and Boberry were out earlier, I came about 630 decided let’s get a little maintenance run in before I start the main event. The morning felt good, as usual the heat on my body gets turned up and we’re in the groove. 2.2 miles in 20 minutes felt good but I needed to get ready before everyone else showed up. Another post shortly

  • Broga to start

    When I arrived home from work, the rain let up. I was still committed to do a routine it would be more standing, not much on the ground. Luckily we were blessed it was not bad at all. I used the meet up area as our place to get ready. A day like today, try to work everything top to bottom, hit the muscles get them mobile knowing they’re about to take a thrashing. It was about 15-20 minutes, then we were ready for the main part

    A tip for those who want to just get started. You don’t need to do 1x a week for 20-30 minutes, you can get more of a benefit with shorter 10-15 minutes multiple times a week. When I get home from work, I have a few playlists on YouTube with over 100 short sessions, pick one get it done and that’s it. Sometimes the hardest part is simply stepping on the mat, hit play and start. Takes 3 weeks to develop where it becomes a routine. Give it time. See you at the next gloom

  • 300, Broga and my return to the Q sheet

    i took time away from leading Qs, one thing is simply enjoy the workouts led by others yet the other part is yours truly on a tear going to this or doing that which takes me away from going to my usual spots especially the weekend ones. This morning…..15 brave souls(they forgot to read the Satan’s Hill and 1st fitness board to bring a weight). Luckily I brought a few extras plus the Cindy’s and Crabgrass having a couple sandbags available we worked it out. I like to try things out, do things we all are not used to today a version of the 300 workout(which down the road, I will do more cause it”s one that have a lot of potential and possibilities with what can be done. Broga was also on the menu, guys need it especially as you get older, you want to stay flexible and mobile. Here’s the breakdown:

    A short warmup(SSHs, Helicopters, Copperhead squats, Merkins, a little stretching) it was time to get into the 300. The original plan was 6 different exercises at 50 reps a piece but I felt this time it was a little too much(don’t think down the road I won’t have one). I spilt things up smaller parts there were a couple that were straight 50 reps(a bit in after the party was finished, up the hill, 3 Navy Seal Burpees then back down). Each part was

    1. 20 swings, 20 skull crushers, 10 plank suicides
    2. 20 goblet squats, 20 rows/side, 10 cleans/side
    3. 50 Australian Mountain Climber
    4. 20 poop shovelers, 20 plank pull thrust, 10 presses/side
    5. 50 walking lunges
    6. 20 Waiter Presses, 30 Hindu squats

    Once we finished or came close, it was Broga time. A little stretching out plus a moment where Heist was relaxed(I have something in the future for that). Time was up, Numbers, names, announcements and prayer led by YHC to close it out

    Weather was nice for it, I have future plans for 300 Fridays all kettlebell, all bodyweight etc or simply another thing will be 12-20 minute AMRAP workouts (fact next time I lead at Satan’s, we’ll do that). Monday if you come to convergence, you will see the new amphitheater that opens 6/6. My dream workout spot would be a place like Red Rocks in Colorado(has everything there you need to get in a great workout plus they do huge yoga classes). Fact I have a female friend who is a certified yoga teacher perhaps one time for a fee to help her out she can do a class. Things in Richmond area here recently I have been doing: my son goes to a place the Glass Spot (where you make things with glass using a 2000 degree oven and watch it go from nothing to say a drinking glass or a vase). Another thing is the dome at the science museum. 1x a month they do laser shows with music(we have done Dark Side of the Moon, Quuen last week that was awesome, next month the music of Prince it’s 55 minutes(they do sell alcohol there and they sell out so let me know I know someone who works there gives us a heads up to what they will have). Tomorrow will be neat, I have an opportunity to demo drive a Rivian(all electric vehicle) I will drive the SUV I will not buy one now, but it will be neat to actually drive one and feel what it’s like. See you tomorrow, Monday at Brown’s Island, etc I have a little break before probably the homegrown later in the summer, Spartan in October and running the Richmond half in November.

  • Riverrock on Saturday

    Woodsman and I agree the only 2 from F3 that I saw at Brown’s Island this morning. We were delayed 30 minutes due to the earlier storms butt no matter, able to still get the race in. The trails overall were still in good shape this was my first time running this race(now it’s on the list too repeat). I used today for training three one rough part was going up Forest Ave park that hill was brutal(need to go back train more there as I get ready for Spartan later this year). Our times: Woodsman at 58:49, I at 1:00 exactly yet three kast 2 miles were out best. We will be back there soon for the Memorial Day convergence those running tomorrow, enjoy it see you soon

  • Running at Rockwood

    When I arrived this morning, there was a guy who I have seen running here trying to join us for a workout. The hard part sometimes is taking that first step to join us. We chatted about his marathon run in Los Angeles, how hills plus other areas are more accessible to train than here, plus future run plans probably later in the year for Richmond. I no doubt run better with someone(cranking out a little over 2 miles in 18:29. I felt good, ready for the main workout with Broadway.

  • Part 2 at Rock and Roll

    Yes one of my really quick turnarounds, minus the shirt cause I was literally on fire still after the run. 7 brave souls came out on a pollen filled, warm Saturday morning to see what I had in store. LET’S GO!!!

    A little yoga stretch, then into WARMARAMMA(SSHs, Imperial Walkers, Copperhead squats, Zombie Kicks, Merkins, Alabama Prom Dates, LBCs). After that….mosey over to the bars and other equipment for a pull-up, dips, with the tracker doing 20 plank jacks before the switch. There’s a way to do dips will show in the future after that, out of the woods to the lot for a classic

    Dora time….yet with a twist. 100 Merkins(50 regular, 50 wide), 200 squats(100 jump, 100 Hindu), 300 abs(150 double count mountain climbers, 150 double count flutters). After that feast, over to the big field for animal movements. 3 styles: bear crawl, crab walks, murder bunnies) 3 rounds, 10 reps each. We went pretty far then next was a quick triple check: Wall sits, deckine Merkins, run down and up. Over to the nearby lot for 4 corners: WW2s, Merkins, LBCs, flutters double count moves picked by others turn over to an area near the dog park for one final thing.

    Hindu push-ups with lunges. The idea to finish things out start with 1, lungevto every other post then increase till we get to 10. You hit 6 and so and they get harder. We finished out, back to the flag for numbers, names announcements and prayer led by YHC to close the day. Next week a few of us will not be there: Rodeo Clown and Posh have a huge ruck plus you have Cha Cha, myself and thousands of others down at Monument Ave. The farmers market is back: it is definitely bigger more new vendors: lobster rolls, arepas, smoothies, Java Joes plus next to it a doughnut truck (yes doughnut truck). There was cheese vendor places offering samples to try I believe Broadway and others taking the Q so come out, give them love then go afterwards to chill and enjoy. See you in 2 weeks I think I may bring broga before Rock and Roll back soon

  • Rucking and running

    This morning, you had Rodeo Clown on his ruck getting ready for the big one next week, a little later. I came up starting my run getting ready for next week. Posh came up later to join me for a lap. Rodeo Clown was finished, I looked at the time and saw that I only had a few minutes left. The last lap I cut the distance a little short still 4.1 miles, ready for next week. After about 2 minutes, it was time for….

  • Getting ready for runs

    This morning, Big Rig was out training for his upcoming marathon. We met over at Rockwood, ventured out along the outside of the park for a 5 lap run. After the first lap, Chaplain joined us as we put in the final 4 laps. Total for the run was 3.7 miles averaging a little over 9 minutes a mile.

    2 weeks….Big Rig will be in Roanoke for the marathon, I will be amongst the insanity at Monument Ave. All 3 of us finished, rest a little to get ready for a Chaplain Dark Lord workout