Author: Rosie

  • Mini Horseshoe

    6 SOJ men were ready for a Rosie Q at Timberwolf with one LIFO, but the PAX accepted the excuse post-workout.

    Head to the tennis courts for a brief warmup of standard fare.

    YHC explained the mini version of the Luck Horseshoe – one exercise then lap around the tennis courts always facing the same direction, run, slide left, bernie, slide right. Add exercise 2, lap, up to exercise 5 then start dropping. Exercises were the classic LH – merkins, Imperial squat walkers, scorpion dry docks, WWII, lunges, 20 of each. All rounds completed by the PAX, the mini version definitely kept us closer together than the full track version. Cottontails form is on point!

    Mosey around the school to the benches for some low rep form work. 2 rounds of dips, AARP squats, derkins, split squats, hoe downs.

    Mosey our way back to the flag adding 2 LIFO penalty burpees before the 45 minute mark.

    Thanks for letting me take the lead at Timberwolf, it’s been a while since I’ve had the Q out there. You are welcome for making it a mini and not the full Lucky Horseshoe.

    • Magnum PI workout at Dogpile this Saturday – wear your Hawaiian shirt, Tigers hat and mustache if you’ve got it
    • Daddy Daughter dance Saturday 12/6 – lots of guys signed up, looks like it’s going to be a good time
    • 12 Days of Christmas beatdown 12/23 at NoToll – reach out to EF Hutton or punch the HC button on his Secret Santa slack post if you want to join the gift exchange.

  • Just start running

    Unsure where the morning route would take us 2 gentlemen headed into the gloom and down the dirt road. Conversation led down a few roads and our legs down others. Some decision making on the fly lead us through Salisbury to Winterfield. YHC hit the Mt. Pisgah hills on the return while Signer went to find relief.

    Met up with the boot campers at the end, SOT is making it’s way back.

    • My M’s art show is at Black Iris on Broad Street Friday night, open to all from 5-9pm.
    • Daddy Daughter Dance 12/6 – WEAG
    • Hit up EF Hutton if you want in on the 12 Days Secret Santa exchange. 12 Days beatdown will be 12/23 at NoToll.

  • Split Time

    Arrived at MOT to 2 other PAX at the AO, one set on bringing back SOT with a boot camp and the other up for a bit of both, we set out on a route to get Singer back for some boot camp time with Doozy. Down Mt. Midlo and around Woolridge, and back home. Out for loop 2, Singer stuck with me down Coalfield before heading back to SOT. YHC picked up the pace a bit to get around Woolridge with a brief detour into the Grove.

    • Chili Cook-off – 11/23
    • Daddy Daughter Dance – 12/6
    • Other things to come…

  • Ghost of Sisyphus

    According to the women and dogs walking up and down the namesake hill, this is what the 9 that posted may have done on a Trick or Treat version of TwinTeam. After a scramble to get the coffee maker working and a lap around the parking lot, the Q gave the PAX the semblance of a choice of a Trick or Treat workout during the conversational warm up.

    Once Last Call got his domestic duties straight, we headed to Twin Team. We dropped the first glow stick letting the PAX know that the Sisyphus workout was at hand and made our way up the hill, dropping 4 more glow sticks along the way. Mr. Holland tells the tale of Sisyphus much better than anyone so I stuck to the basics: he made some Gods angry and he spent his eternal days pushing a rock up a hill only to have it roll back and start over.

    Start pushing that rock – run to the first glow stick, bear crawl back. Run to the second, 30 WWII facing uphill, run to the top. Run to the 3rd glow stick, 30 HRM facing downhill, back to the top. Run to the 4th, partner up – P1 runs to the 3rd glow stick while P2 does flutter kicks for 2 rounds. Back to the top. 5th glow stick, 10 burpees then back to the top, stopping for 20 FK, 20 merkins, 20 WWII, 20 bear crawl steps along the way. Back to the VSF.

    Great work men, almost 3 miles covered, most of it going up or down the hill. Apologies to those seeking the Lounge this morning. My name may mysteriously get erased from the Q sheet when an attempting to sign up for TwinTeam again. When I first signed up I had the Murph in mind for the end of the month but changed it to bring Sisyphus back to haunt the PAX. Either way it was going to be a tough one, thanks for letting me lead, sticking it out, and putting up with the whims of the Q at a Haunted Lounge version of Twin Team.

    Announcements –

    • Bridge – 11/15 See EF Hutton for info
    • Chili Cook-off – 11/23 at The Alamo? – 3pm more details to come
    • Thanksgiving Day workout/convergence – 7am at 45MOM
    • Daddy Daughter Dance – 12/6 WEAG

    Prayers –

    • NTB’s coworker from Jamaica connecting with his family and friends on the island after the Hurricane
    • Trials of taking care of elderly parents

    If you can have a day of Creating something, Appreciating something someone else does, Moving your body, and Communing with others, that’s a solid day. With F3 we get at least 2 if not more before most people are awake. Let’s give it away to others so they can get the positive energy that we get to start the day.

  • Stick to the Route

    After hours and hours of mapping alternative routes, YHC came up with 2 solid options for 4 and 5 miles from Midlo Middle. Of the 5 that launched, only 1 stuck to their original plan. The 5 milers got caught up in conversation and an easy pace and cut the route short to catch Singer and Bullseye. When we did, Bullseye pulled a reverso and headed back to shorten the route a bit. No worries, miles were run, stories were told, problems were solved, solutions were forgotten.

    Give it away this week. You will undoubtedly see friends and neighbors at Halloween events over the next few days. Invite someone, hit up a a guy to make his way back to the gloom, physically headlock someone if you want. You never know who needs a boost or the camaraderie of the gloom.

  • Coffee at the Lounge

    The 5 studs that were obviously the targets of the orbiting satellites thought they had a Chaplain Q to look forward to but got sucked into a Rosie time warp while waiting for coffee to brew.

    Standard lounge warmup in conversation while Doozy told stories of a Radford parent weekend. He found a college party for his M and daughter, saw the sign that said “Hot Moms Enter Here”, dropped his M off, yada, yada, yada, he picked them up later in the day. If you are in a college acapella group on parent weekend – the obvious choice of song to sing is “Stacey’s Mom” – no one in the audience will feel uncomfortable, especially if the lead singer is obviously scanning the crowd for eye contact during the performance.

    Doors – various exercises at each numbered door looking for alternative outlets for coffee makers. 3 total burpees were performed, staying withing the threshold set for the lounge. Kubota would have appreciated the pace of the first loop around the school. Mosey to the playground for 3 mini-Murph rounds – 5 pullups, 10 merkins, 15 squats – run the loop. At this point YHC realized we had entered the time warp as these men blew through the exercises and still had over half the time left to fill.

    Round of various Mary through the mumble chatter on the basketball courts. Another round of doors, this time OYO, increasing merkins. Good thing there are only 10 doors at this school and not 20+ like the original SOT (Lugnut remembers). Random bench work – step ups, dips, inclines, squats. Finish off with another round of Mary. YHC fought off the encouragement to end early to check the coffee and filled the entire 45 minutes.

    NMM

    Good times and discussion at the DTH firepit last night – good things to come. Machismo found out that he can work out on Saturdays too and is making the official launch of Bon Iron on Saturdays. A new KB workout possibly coming to RVA soon. New CSAUPs discussed – many options on the table – some good ideas, the stupider the better.

    Highlight discussion topic – COFFETERIA – trying to piggy back on the success of the Circus Maximus onsite brewing extravaganza, YHC encouraged trying onsite coffee at other AOs. The Lounge at Twin Team has been kicking around the idea since the summer when Last Call found an outlet nearby. Finally the crew was able to make it happen today, Last Call brought the coffee maker, YHC brought some fixings, and 3 non-coffee drinkers and 1 caffeine aficionado stuck around for some high quality 2nd F. Now that the coffee is flowing, expect it at Twin Team on a regular basis.

  • Downrange Motivators

    Backblast below is the electronic Weinke from Alabama Tick from AO Old School in F3 Alliance – Fort Worth

    Welcome to F3  Fitness/Fellowship/Faith  F3’s Mission – “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”. 5 Principles: · Free of charge. · Open to all men. · Outdoors, rain or shine, heat or cold. · Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. · COT: Ends in Circle of Trust. I am not a professional, please modify as you see fit.  Counterama –  WARMUP:  10 – Good Mornings 10 – Willie Mays Hays IC 25 – SSH 10 – LBRC 10 – Flap Jacks 10 – Motivators  The Thang First PAX to 25 reps yells out done 25 Merkins – Every PAX Mosey passed the bridge and back 25 Overhead Press Every PAX Mosey passed the bridge and back 25 Curls for the Girls Every PAX Mosey passed the bridge and back 25 Goblet Squats Every PAX Mosey passed the bridge and back 15 Burpees Every PAX Mosey passed the bridge and back 25 Bent-Over Rows Every PAX Mosey passed the bridge and back 25 Burpees Every PAX Mosey passed the bridge and back 25 Block Presses Every PAX Mosey passed the bridge and back  MARY:  25 Coupon LBCs (hold coupon overhead) 25 Heavy Freddy’s   CoT: Each PAX discussed an area that they are accelerating in their life and a blind spot they are working on.   1,2,3 LEAD Use the ‘New Backblast’ button to create a new backblast

    Great to be downrange and get a few ideas and thoughts from the F3 Alliance PAX. Doozy would be happy to hear they did motivators but started from a number chosen by the PAX (increased to 10 for LIFOs). Happy to have Bobber come out with me and maybe get back in with F3RVA.

  • There’s a loop in there somewhere

    7 gentlemen, including 2 that have not posted in a while, showed up in the mist to generally run in the direction the Q called. Quick instructions to get the most out of the hills for 4 or 5 milers. 4s go straight down Mt. Midlo into the Grove and up to Coalfield, loop back around the median and repeat the hill then return to the start. 5s start around on Midlo to Woolridge then to the Grove and do the same hill repeat, add as many Mt. Midlo repeats as time allows (is was 3).

    Great to have Rosetta and Greenbow back out to get some miles. Greenbow is working off some plantar fasciitis and has a stretch that my joints and muscles would not allow. Boberry is a machine and is coming off a 100k relay but still wanted to come up to add some miles to the week to prepare for his 8-hour run fest in October. Somehow Rosetta keeps the conversation going on the uphill part of the repeats after not running for months.

    Got a few things kicking in the coming weeks, come join in the fun for one or all of them:

    • Elle Woods is hosting a family friendly get together this Saturday, 9/13, afternoon, 3pm – let him know if you can make it
    • Sept 20 – 11 Years of F3RVA – Dogpile – more info to come
    • Sept 26 8pm to Midnight-ish – Evening Ruck with Crabgrass and Friends – See Slack for details

  • We claimed the field first

    14 RVA regulars, one downrange visitor, and one FNG showed up for a Rosie beatdown at Gridiron. According to the geese that tried to take the field, this is what may have happened.

    Mosey to the middle school football field for a welcome, mission, and disclaimer. Standard warm up fare with some fast paced hillbillies and 5 burpees to welcome the LIFO. Line up on the goal line. Various methods of moving 10 yards at a time – bear crawl, crab walk, lunge, crawl bear, polar bear (thanks Gomer), and others with a new exercise every 10 yards increasing then decreasing by 10. Burpees, merkins, squats, flutters, SSH, freddies, monkey humpers, werkins, burpees.

    Dora on the soccer field. WWII, squats, SSH. 2 rounds of PLTs with boo yah merkins. Curb work with toe taps, single leg squats and Mike Tysons. Finish up with some Mary.

    Great to be out at the first F3RVA AO with a great group of men to start the day. Thanks for letting me take the lead today.

    2 convergences coming up.

    Labor Day Dogpile 7am – see preblast and Slack.

    F3RVA 11 year Manniversary Sept. 20 details to come

    Prayers for Fireman Ed’s mom and her surgery and Gomer’s interviews.

  • LABOR DAY CONVERGENCE

    :rotating_light:

     LABOR DAY CONVERGENCE 

    :rotating_light:

    Monday 9/1 – 7:00 – 8:00am
    Dogpile

    Take the day off from your job but don’t take a day off from putting in some work!  Join us at Dogpile on Labor Day for a convergence workout and coffee/bagels afterwards.

    See you there! 

    :facepunch:

    See Crabgrass for info to to help with support.