Author: Rosie

  • Who’s got coffee?

    With one PAX nursing a knee injury and our barista dealing with some sort of building issues, 3 PAX set out to explore the AO but did not get very far. Warm up in front of the school, over to the benches for conversational bench work. Multiple rounds of step ups, declines, inclines, dips, bench kicks, Freddies, Bulgarians interspersed with laps around the pick up loop.

    Mosey to the pickleball court for a variety of Mary among other things.

    Safe travels to those on the road this holiday weekend.

    Thanks to Doozy for stepping in on the coffee this am after an early morning call out from Last Call.

    Lumberyard Summer Tour tomorrow

    Labor Day Convergence at Battaeu Monday, 7AM.

  • Tempo in the Soup

    Keeping with this week’s theme of Soup titled BBs, Don Draper had a pace plan teed up from his training plan and the other 3 of us were just along for the ride. Only question was where to go – start down Midlo to Woolridge, why not add Grove Hill into the middle of a tempo mile? That was a tough 4+ miles in the excessive humidity.

    Convergence Monday – 7am at Batteau

    Prayers for Speakeasy – see CB’s post on the latest

    Check out the new Big Data if you haven’t already – Splinter has given it a A+ upgrade but why would we expect anything less at this point

  • Jed York

    After a warmup of the greatest hits, 12 guys stood on a pristine grass field watching the sky with some wondering if it was a Canadian invasion, fortunately it was only the Falcon 9 rocket launch. Very cool but no time to waste, there were burpees to be done.

    Mini Cooper – 5 burpees, 5 merkins, 5 squats, run a lap around the field, repeato decreasing each round. The full Cooper starts at 10, we’ll save that for another day.

    Walk to the next field, lunge to regulate breathing. OC requested a count – 3 count was permitted. Next up was 4 corners, real prostitute style – temporarily renamed Jed York for his indiscretion Sunday morning. Start with 5 burpees and repeat 5 burpees at the start each time we return – Corner 1 -10 HRM, Corner 2-20 Monkey Humpers, Corner 3-30 Flutters, Corner 4-40SSH.

    Mosey back to the basketball courts for 5 minutes of rapid fire Mary.

    Prayers for the kids, teachers, and parents going back to school over the next few weeks.

    Announcements:

    Labor Day Convergence – Wojo to provide more info

    Snuff is doing a thing Friday evening – see him for more info

    L Woods is coordinating a food distribution Saturday – See Slack or L Woods

    Dealer is leading a Ruck Sunday morning on the trails, see Slack. Watch out for runners.

  • Dress Socks

    Who needs to change socks in the morning? Not Rosetta. Draper led us on a speed work adventure to the Trojan Track with laps of varying paces, distances, and rest. It was a tough one in the humidity but everyone got their work in with some good pace targeting.

    Rare BB for MOT but if we’re going to work that hard we should get credit for it somewhere.

    Prayers for Speakeasy – check out Corned Beef’s post for MealTrain and/or donations.

  • Cookies for Dinner

    YHC was solo for this edition of Breaking Bread due to poor communication on my part. I signed up but forgot to tell the M, so she planned a dinner with my extended family. I made it there but just a little late.

    Lasagna was made (heated) and paired with garlic bread, skipped the salad this time, and added some cookies for dessert. When the food was pulled out the nurse on duty noted that the residents had been asking about cookies. I mentioned that I could probably get them added to the next night’s menu as well and Upchuck delivered on the cookie request

    I have done Breaking Bread plenty of times and the residents are always diffferent but there is no lack of gratitude from them and the staff. This is a fairly easy way to support our community and those less fortunate that we are. We have a lot of guys that can provide help and should do what we can.

    If you didn’t see the Slack discussion earlier this month – let’s help Oyster fill the Q sheet for Breaking Bread – if you’re not sure when to sign up, make it your birthday month and give back to someone else. If you’re not sure about it ask around or team up with someone that’s done it before.

  • New Pavement

    4 Southsiders went on a recon mission to try out the new pavement in the JRHS student parking lot. The County must have heard complaints from the PAX in recent months about the condition of the pavement and got it fixed. Next up, turf fields.

    Lounge was the theme requested and delivered – run to the parking lot, warm up in conversation. Some 4 corners with some bonus Mary and HRMs on the new pavement. Running, bench work, run, COP, run, wall work, other stuff, end with some lounge worthy stretching.

    Last Call’s barista game is still solid.

    Homegrown Half 8/1 – Robious Landing Park – Route TBD but plan for heat and a hill or two.

  • XI

    9 current and 1 former Southsiders convened on the plush fields of NoToll for a typical

    Warm up with some random numbers of some standard exercises – SSH, Helicopters, Imp. Walkers, HillBillies, crabcakes, Shoulder taps, and LBC.

    Elevens – Merkins and Jump Squats at the diagonals on the field

    Lindsey – WWII and Freddies at the other diagonals

    Half Beast on the other field.

    Close out by paying the toll and some Mary.

    Announcements –

    Multiple extra credit Rucks happening this week – see slack for details

    Summer Tour. See slack for weekly meet up AOs – go see some old friends, meet new guys, learn a new exercise, or more importantly, get outside your comfort zone.

    Grateful to F3 RVA for the past 11 years of fun, sweat, fellowship, and memories. Thanks to DK for Qing my first workout on 6/2/15 and the Rosie moniker. Thanks to the 100s of guys that I have crossd paths with along the way. We all know F3 is much more than the workout so let’s each do what we can to give it away.

    Thank you all. Everything is coming up Rosie.

  • A Little Faster

    Wanting to shake things up a bit, YHC threw out an option of 5.5 miles for MOT. Boberry jumped right in and Heist put out the invite to Airwolf who joined in to help set the pace.

    4-milers did their thing, a few joined in for the first 3 miles and broke off to cool down for the last 2 while Boberry and Airwolf dragged YHC along for the extra 0.5.

    Good push, needed by some, enjoyed by all. Looking forward to doing it again soon. Maybe one day we’ll catch up on BBs for MOT.

    Prayers for many – Hermie, Wildcat, Flatline, NTB. Be someone’s positive light today.

  • Who has a Rooster?

    The warm weather popped a few cocoons and the PAX were out in force at TwinTeam. A few too many for the coupons YHC brought along so we had to supplement with the hidden cinderblocks.

    High PAX numbers through off the plan for the day so sticking together and improvising through the chatter was the theme of the day. Early talk of bottle service with Rumpleminze in Columbia, SC got us through the warmup. Round robin with various weighted exercises and timer getting in a few pullups.

    Other stuff happened too, some with weights, some without, very little counting and a bit of running. Overall a solid Lounge at TwinTeam workout with an excellent round of post-workout coffee.

    Welcome back Sanchez and others that have been in hibernation.

  • Speaking of Penetration

    Too many guys out at OTB today for a run/ruck/walk to not post a Backblast. Plus there was a perfect BB title thrown out as a questionable segue at coffee.

    1-hour of activity for everyone regardless of speed, weight carried, or species. Runners thrived with some slow miles although a couple tried to pull away, only to be drawn back by lack of directions.

    Ruckers/walkers were dragged along by a couple of canine friends that were rewarded with pup cups at the end.

    The most consistent and longest running OTB workout in the land continues. Beware of the rucker text thread Salt Lick – you’ve been warned.