Author: Rosie

  • Murph Practice

    Just on the south side of the James River 5 of F3RVA’s finest gathered for some first F fun. Two goals for the day – 1) get in some practice for the Murph; 2) check the track to see if the start of football practice kept the gate open. We achieved both goals and enjoyed the cooler morning along the way.

    Mosey over to the front office parking lot for a brief warmup and enjoy the new pavement with a few merkins on the way to the track. Yes, the Swamp is now open. There were some signs warning Flatline to stay off the field, well Flatline wasn’t named specifically but we know what they meant. Sticking to the track with a 4 corners forward and reverso.

    Over to the playgound for the Murph Practice – half a round 5 pull ups, 10 merkins, 15 squats, then a sprint across the field and slow mosey (or continued sprint if you’re Doozy) back to the playground. Continue this for 15 minutes – Not sure how many rounds we got done but it was enough.

    Closing out with Mary – highlight being the introduction of the Marching APD’s.

    Always a pleasure to lead out here, most of us could use more pull-ups in our lives and Twin Team is one of the few where we have a chance so why not take advantage when we can.

    -Doozy is heading up to DC on Sept. 11 to run the stairs of the Lincoln Memorial as part of a yearly tradition of the local F3 group and other regions – see him for more info

  • Lady of the Night goes North

    A weekend text to Phonics gave the DaVille PAX a warning and a chance to curb their weekend plans in favor of rest to prepare for the Rosie Q that awaited them on a humid 70 and sunny morning at Atlee HS. Corned Beef was the first to show and let me know that the trend at DaVille is arrivals in the last few minutes. He nailed it as 4 faces familiar to YHC plus one new regular showed up to see what the beginning of the SOJ takeover was all about. A perfect prime number to eliminate possibilities of partner work or trios.

    The Q had the PAX running into each other as he twisted and turned from one location to the next to find a good spot to take on the each round of exercises. No real plan for the day except no Scorpion Kicks and enjoy some time with the fine gentlemen of Mechanicsville.

    COP on the basketball courts. SSH, DQ, IW, AST, Merkins, LBC with some discussion of the varying counting style of Daville, also it’s been a while but this court was repaved since the last time and was much easier on the hands. We found a nearby field that wasn’t too wet and ran through some 11s with merkins on one side and WWII on the other. Nearby, the middle school tennis courts were calling out to be used. Why not bring Honeymoon’s Lady of the Night (Prostitute) – 1 burpee at the start, and 10 CDD, 20 MH, 30 AH, 40 MC always rolling back to the start and repeating exercises as you pass each corner. If you have read this far and can figure out all of the exercise abbreviations I’ll buy you a beer at the next HDHH. Zig zag across the AO while the pax try to figure out what is next and circle up for some random exercises in cadence, including some ISW which did not go well and YHC recalled it was also a fail by the Q, DK, at my first post 7 years and 11 days ago. Finish up with some Mary at the flag to close out the 45 minutes.

    The SOJ takeover officially started yesterday so post and support your guest Q this week, you won’t regret it. It was a pleasure to make it back out to DaVille after a long gap in posts. Thanks for letting me lead this morning. Many things in the works, no specific announcements today, watch slack or BBs for details.

  • Poles and Pavement

    After some back and forth last night over whether Doozy was going to relinquish the Q and hit RAMM or stay on the Southside for TwinTeam YHC took the Q. Ultimately the planned start time was a little early With no plan for the morning, except stay off the wet grass, and 3 hard charging F3 men in tow, we headed off into the gloom.

    A brief mosey to the JRHS main parking lot for a standard warm up. Stay in the lot to use the light poles for a few things. First touch a pole – partner up for 4-3-2-1 light pole touches with partner doing plank, squats, HRM, and Freddie Mercuries. Mosey to the light pole in northwest corner of the lot for 11s – merkins and Monkey humpers at each pole, finish at the track entrance. One lap for mumblechatter and come up with the next thing – BLIMPS on the track. – Mosey on back with a stop for ROF and some Mary to close it out.

    It was a nice cool morning for a beatdown and we were able to avoid most of the pollen streaks created by the rain. Thanks for joining me

    Anyone up for Rock and Roll with Chaplain tomorrow will be in for minimal running, I see a ground and pound in your future.

  • Reverso

    A little mix up for April Fools Day for the 4 PAX that stuck around for the boot camp. After the 2 runners left us to get lost in Riverdowns North the boot campers began with a little Mary. A little trip in reverse around the AO with a start at the playground for 1 round of the Murph. Tribute to Honeymoon who considered putting the PAX through the Murph this week instead of last week but YHC already had the Q.

    Travel the mean back streets of JRHS avoiding the oncoming bus all the way to the track. At the track push a couple rounds of the Mega-beast -2 full laps is one round. Squats and merkins. Easy mosey to the workout playground for a pull up rotation – 1 PAX does 5 merkins, others plank and do 10 merkins. Bypass the tires for the tennis courts and a bear crawl 4 corners on a tennis court. Next up some warm up with parking lot tracers in the bus parking lot. 4 rounds of burp in a box at the front entrance of the school. Finally some warm up of LBC, merkins, IW, DQ, SSH. Disclaimer and back to the flag.

    No one really noticed since the middle of the workout is generally the same, but the workout ran in reverse with Mary first and COP warmup at the end.

    Good times this morning. Have a great weekend gentlemen. Thanks for letting me lead you around this morning

  • Parking Lot Karen

    7 Southside gentlemen showed up at Bettie Weaver Elementary School on an excellent morning for a workout/run. All 7 started off on the road toward James River High School and the 5 boot campers peeled off to the parking lot and 2 runners kept going to tackle 6ish miles on the morning. The boot camp is where the fun happened.

    After a warmup of some DQ, IW, SSH, Merkins and LBC in front of the school entrance we heard a little story about a co-worker that didn’t think the needed to make sure the lugnuts are on your car when the dealer rotates your tires (hint, the tire does not stay on the car). Parking lot tracers in the bus parking lot until YHC got tired of them and moseyed over to the tennis courts. A quick 4 corners within the fence – 10HRM, 20 Jump squats, 30 Freddies, 40 Mtn Climbers. Over to the school workout area for 5 pullups each. YHC missed the tire pile next to the school so we moseyed over there for a little tire flipping fun. Grab a tire, flip it 10x in the parking lot, run to the building, come back flip it 10x; or at least that was the plan until our own Parking Lot Karen showed up to cut this idea short. More detail later.

    Pull up bars – 5 more pullups/jerkins. Track – repeato 4 corners. Playground 5 more pullups. 2 burpees per light pole on the mosey back to the flag and close out with some Mary and Ring of Fire.

    Good distance traveled to show off some of the lesser seen parts of the the AO. Be on the lookout for Q’s in May when there could be plans to hit the River for some sunrise workouts.

    Here’s how we threw off the morning of some poor woman in the back James River High School parking lot. After the first round of tire flipping a car shows up – we move the tires and ourselves out of the drive aisle so she can drive through or park in any of the 20+ parking spaces…no movement. Move one tire out of a parking space…no movement…she puts the blinker on…we look around, one tire left in the last parking space in the line. We move that tire so she can pull in and complete an 8 point turn to get the car just right. Somewhere a teacher is complaining about a group of hoodlums that hijacked the school’s tires and refused to move them some she could get into her preferred parking space. Sorry for disturbing your morning routine, future uses of the tires, and there will be future uses, will be done in the field (or in that last parking space depending on how bitter we’re feeling).

    Have a great day gentlemen.

    HDHH – O’Tooles Midlothian on Wednesday 3/16 – a pre-St. Patty’s day warm up for those interested.

  • Keep it moving

    4 SOP and 2 bundled for the weather started a beatdown that finished with a 7th player and a canine companion. It may have been the coldest day in RVA yet but I was happy to see 4 sets of bare knees running through the grounds of Timberwolf. The theme of the day was keep moving, stay warm.

    Moving warm up around the parking lots and bus loops with stops for SSH, IW, Squats, merkins and some other stuff. Finish at the bottom of the entrance for Love Hill. Partner 1 runs to the parking lot, P2 moves up the hill with lunges, bear crawl, then broad jump burpees. Apparently the key to this one is to partner with Bullseye so he can bear crawl most of the hill to minimize the burpees.

    Mosey around to the back of the school for a dark light pole alley variation. This is where Hermie and his canine companion show up. Between sleeping in and missing turns he was a little late but T-claps to him for showing up anyway. It was an excused tardy since he was shaken awake by NSFW escapades in the middle of the night. The variation of light pole alley is to do the exercise each time you pass a light pole. Stops included 10 of each – calf raises, squats, lunges, Freddies’, APD, merkins, CDD, SSH. Finish up with some shoulder taps to close out the morning.

    Vehicle reporting temperatures ranged from 14-18 – no matter what the actual temperature, we can all agree it was cold and we are all better for pushing through. It’s been too long since I’ve been to Timberwolf, I almost forgot how to get there and the new roundabout surprised me. Thanks for posting and the opportunity to lead you gentlemen around in the gloom.

    Announcements-

    Nancy Lopez is organizing the GLOW run – see slack post. This is much better than an earth day run because you get a T-shirt and a sweatshirt for your entry fee.

    HDHH aka Nancy Lopez respect day at Triple Crossing – 2/2/22 – See Doozy’s post

  • Coffee and Eggnog

    Thirty-three, yes 33, grateful men from far and wide converged on NoToll for an annual party disguised as a beatdown. Cars were rolling in early and often filling up the parking lot and almost leaving no space for Fresh Prince to park when he showed up at his normal 5:32 time. I don’t know how you could leave the AO this morning after that showing without an extra boost of energy to get your day started.

    Warm up with 12 Helicopters, SSH and IWs then on to the main show.

    Going back to the original 12 days and YHC’s VQ for the first few exercises with a couple modifications thrown in for space and fun.

    1 – Dozen LBCs

    2 – Sprints across the field (just there and back)

    3 – Diamond Merkins

    4 – Imperial Squat Walkers (could have used some instruction but you vs you)

    5 – Burpees!

    6 – Dips (bench space was scarce)

    7 – 2 count lunges

    8 – Hand release merkins (modified from decline merkins)

    9 – American hammers IC

    10 – Flutter Kicks

    11 – Crunchy Frogs (a Rosie Favorite)

    12 – Crowd pleasing Broad Jump Burpees

    Amazingly this group of studs blew through the 12 days leaving some time for a ring of fire and 4 minutes of Mary.

    What an amazing morning, it’s been a while since I’ve been to an F3 workout with that kind of excitement. I am always grateful for what I have been given but especially this time of year. It’s been a rough year for many, my family included, but there were many things to be grateful for today.

    Thanks to Tryhard for bringing the Spiked Eggnog and Coffee for the post workout parking lot; Thanks to Corned Beef and Hardywood for making the longest treks to NoToll; Thanks to Bodos for taking us out with his words of wisdom (sorry we didn’t have a lectern to bust up); Thanks to Bleeder for showing up to a bootcamp; Thanks to the 12 days first timers; thanks to the New Market crew for showing up and bringing some of their new guys; Thanks to EF Hutton for posting to all but 1 of the 7 installations of the 12 days; thanks to our guest star, Toga, returning from Nashville; Thanks to those that are injured for showing up and pushing through anyway; Thanks for Big Blue in the parking lot early; Thanks for the sing along this morning; and finally thanks to the 33 men coming out this morning and brightening each others day.

    Everything is coming up Rosie.

    Announcements;

    Rock and Roll – Saturday January 1 – 7 am at Rockwood Park

    Sign up with Corned Beef to build a ramp

    Vagabond and Gypsy are collecting clothes

    The Bridge is a success, go if you have a chance

    Breaking Bread signups are open for 2022

  • What’s a Backblast

    After being out of the loop recently, YHC signed up for the Q to jump start things. After posting I then realized that comes with writing a backblast , minor changes to WordPress or how my computer treats it were ironed out and here we go.

    With my name on the Q sheet the PAX did not know what to expect but with some renewed Q-drenaline going we were able to knock out some miles on the track.

    Mosey down to the lower parking lot to try to get out of the wind, no such luck, with a warmup featuring random counts of the favorite hits.

    All track work starting with Catch Me if you Can – Partner up – 1 pax runs backwards, the other does 3 burpees and runs to catch up. 1 full lap – that got the blood flowing, I venture to say that is not a Marmaduke favorite anymore.

    Dirty MacDeuce – 12 4-count reps of Tempo merkins, Freddie Mercuries, Squats – run a lap, repeato with HRM, Flutters, Lunges, then again with Merkins, APD, Jump Squats

    Mega-Beast – Beast on the track with stops at 100/200/300m for 6 reps each, keep going to the start then reverso – 2 rounds with merkins and squats. – next time we break this one out we can concentrate on only doing that to get the full six rounds

    Mosey on back to the VSF for some Mary, including Crunchy Frogs, which may or may not have been on hiatus along with me.

    Great to be back out and taking the Q. Thanks to those that posted for putting up with me and my desire to run in circles today. A little worried that my cadence would be off but it was just like riding a bike (which coincidentally is what I have been doing a lot of). Good to see the New Market crew out and hear they have been building a strong nano-region in SW Chesterfield.

    Have a great day.

  • Sing Along

    6 years to the day after YHC’s VQ 24 (yes, YHC remembered them all) gentlemen braved the cold and crunchy grass to join me for the annual 12 Days of Christmas beatdown. It took 6 years but we finally got all the PAX singing along with YHC as we rolled through the exercises.

    After a brief COP with DQ, SSH and Russian Soldiers we took a little mosey to the pavilion to begin the festivities. Mixed them up this year to shock the system. Extra credit to anyone that can name the 2 exercises that stayed in the same place from years past. (extra credit is 10 burpees OYO)

    • 1 Burpee
    • 2 Sprints across the field
    • 3 Captain Thors
    • 4 Lt. Dans
    • 5 Diamond merkins
    • 6 Bobby Hurleys
    • 7 Monkey Humpers
    • 8 Flutter Kicks IC
    • 9 Freddie Mercurys IC
    • 10 Alt. Shoulder Taps IC
    • 11 Crunchy Frogs IC
    • 12 Polar Bears

    Wow, the PAX blew through all of that so fast YHC was forced to come up with some more filler. First hit the parking lot for 12 more polar bears. Then basketball court for ring of fire 12 choice merkins. Close it out with some mary and a few others for good measure.

    Great times this morning. Hardywood asked if this was year 5 or 6 and as I went back through the annals of Big Data, I found that not only was this year 6 but it was 12/15/15 that YHC first took the reins of the Q and directed this group of hard chargers into the plush fields of NoToll. The fields were a little crunchy today and to Flatline’s disappointment I did not subject the PAX to mary in the grass, pavilion only. Fresh Prince definitely showed up after Round 2 bc the blur that went by me in a later round of the sprints was not there for the first one. Cooper started the morning wearing lights and they were a great warning for the incoming leg sweep but decided to shut them off and go stealth mode for the last few rounds. DTH’s jingle balls brought the spirit but Boberry wins the Christmas Spirit award.

    Not sure who drove further, Hardywood from the country out west, or Corned Beef from the plains in the east but I appreciate them both making the trek for today’s beatdown.

    We have all ben given incredible opportunities in life, we should enjoy every one of them and give back where we can. I especially enjoy the chance to get out and lead this group. Have a great day.

    HDHH tomorrow @ Hardywood West Creek

  • 2 Pax No Cars

    As YHC ran into the empty parking lot I wondered whether it would be a solo workout and I could just turn around and run home. About that time OC rolled into the parking lot on his bike. Seeing no car driving PAX would be showing up, we got on with a little hot potato back and forth Q.

    Started us off with a warmup and then a couple rounds of pullups, dips, merkins, squats and flutters – 5,10,15,20,25 We rolled around to the track for some 4 corners with varying exercises and speeds – merkins, burpees, WWI, CDD, Monkey humpers, sprints, American Hammers… Tried a few runs up and down the bleachers but the lack of light made it a little precarious so we scrapped it after 3 times up and down. Back to the flag for some plankarama and stretching.

    After the workout we had to make it home somehow so OC joined me for a trip up Twin Team and part of my run home. I think Twin Team is harder on a bike than running, all that Peleton work had OC cranking up the hill.

    Good company this morning. Have a great day gentlemen.