After all the chatter about what Breakfast Club is, should be, or will be the final version was simple. Start at Dogpile, run 3 miles, be done before Mr. Rodgers Q starts.
No need for altered rap lyrics or runs to alternate locations. Three F3 RVA stalwarts looped the AO and lakes in solid conversation and finished with plenty of time to regroup before the main event.
Future versions of the OG BC TBD.
All of the morning announcements, slack comments, and mumble chatter about the latest RVA homegrown CSAUP will finally come to an end after Friday. The only thing you’ll hear about the Frozen Triangle Part Deux after that is mumble chatter about how much fun you missed out on if you weren’t there. We’ve gotten some hard commits, soft commits, offers to help and we appreciate all of the offers and updates on participation. A few final notes for everyone:
This is not an all or nothing thing – there are plenty of people around if you want to drop a car at a location to leave early or meet us later, feel free to coordinate something.
A mix up to the typical boot camp brought 6 weight swinging gents to TwinTeam for some sweet sweet kettlebell action. Multiple sizes and shapes of weights appeared in the gloom for these men to choose from. The beast however, stayed hidden for another time.
Keeping a general goal of staying dry we headed for the school entrance for the standard warm up – DQ, SSH, IW, Helicopters, Merkins, AST, LBC. First up – Triple Check – Swings, OH Press, and run around the entrance loop. Next up 11s – Sit and Press/OH Tri Press; run a loop in the rain; 11s – Goblet Squat/Curls; run around the loop; Finish up with a random assortment of KB exercises – merkins, swings, FK, APD, OH Pullover, Spicy AH – and 2 burpees sans KB that felt incredibly light and easy.
Florence, aka Goldilocks, decided he would try everyone else’s KBs since there were some left unattended during the triple check. This ones’ too big, this is too small, this one’s too hairy, this one’s too smooth…and on and on until he found the right one. We forgive him for touching all the bells since he brought the coffee that led to some solid post-workout story time. No, I do not know how old she was but how am I supposed to know? It’s only a sheep.
Great mix up to the SOJ lineup with 2 KB workouts this week. Both were received well so I expect to see more of that soon.
Oh yeah, there were also 2 Runners that went up and down some hills.
A fearless 29 appeared in the darkness of NoToll for the 8th annual edition of the F3RVA 12 Days of Christmas. YHC may not be getting a Christmas card from any of the PAX in attendance after that beatdown but that’s ok, I know where I stand in their hearts.
Big circle for the warm up with lots of chatter – 12 of each SSH, Helicopters, Imperial Walkers, Shoulder Taps.
Main Event – 1 Dozen LBC, 2 Field Sprints,; 3 Diamond Merkins, 4 Imperial Squat Walkers, 5 Burpees, 6 Carolina Dry Docks, 7 Ball Dippers, 8 Hand Release merkins, 9 American Hammers IC, 10 Freddie Mercurys IC, 11 Crunchy Frogs IC, 12 Broad Jump Burpees.
Oyster warned me that he wanted the full 45 minutes that he paid for so we packed into the parking lot as more of an oval for the last 3 minutes of Mary.
Great morning to be out on the plush yet slightly frozen fields of NoToll and good to see a few bare knees for the SOP strong crew. I know Honeydo was supporting the SOP cause on his birthday across town. The caroling got a little off sync about halfway through but the PAX got back on track quickly for the remaining rounds. A few new options for rounds 6-8 kept the PAX on their toes. Great to have Circle K make the trek SOJ to represent DaVille. Flatline showed off his military training and agility flipping over Circle K and deftly avoiding taking out the Q with a smooth tuck and roll. The Woke Panther was shining bright with his rainbow lights. Our local giant, Gomer Pyle, showed out in the team photo this morning, according to Tryhard that’s how you position a deer (or anything else) to make it look bigger. (Note to self for future photos?) I hope everyone is as energized as I am after this morning. Grateful for this group and for all of the blessings we have this season.
Merry Christmas gentlemen.
Everything is coming up Rosie.
4 SOJers hit the mean streets of Northwestern Chesterfield County for a little throwback route. 3 went to the south toward the river and the lone rucker headed into The Hill.
Keeping this one short due to lack of time today but the 3 ‘boot campers’ traveled 3 miles through Tarrington and most importantly down Twin Team. Plenty of stops along the way for a variety of arms, core, and legs.
I appreciate the company this morning gentlemen, apologies to House Party for dragging him into running when he thought he was getting a boot camp but I wouldn’t have hit that route if I didn’t know he could handle it.
Many announcements – see slack and other BB.
Prayers for Honeymoon and his family.
Nothing on the calendar in January? Looking for an excuse to hit some new AOs? Never participated in a homegrown F3RVA CSAUP? Want a morning of 1st and 2nd F wrapped into one? We’ve got the answer to all of these questions and more, the Frozen Triangle.
The cold weather is now upon us and with it brings the return of RVA’s own CSAUP, the Frozen Triangle. January 21, 2023, 6am at Dogpile, we all know there is nothing else going on at that time of day on a Saturday in mid-January. Go ahead and put it on your family shared calendar, set aside your bag balm and chafe free shorts (SOP), tell your M you’ll be back late, your kids they’re on their own for breakfast, plan to let your dog out before you go because you are not going to want to miss this one.
We’ll travel between three (Triangle) AOs by your method of choice (run, bike, drive, rent a scooter…), workout, repeat a couple of times with provisions provided along the way. Replenish the tank with some 2nd F food and drink upon returning to Dogpile. This is open for any and all PAX to participate in some or all of this one of a kind event. This is not an annual F3 tradition in the mold of the Forest Hill Loops, F3 yearly anniversaries, or holiday convergences. It’s better because you don’t know whether this will ever be done again so you shouldn’t miss out on this one with hopes that next year will be your year.
If you have any questions about how much fun you will have or how many FNGs you should bring, ask any one of the 44 previous participants in the original Frozen Triangle or check out the backblast and comments – https://backblasts.f3rva.org/2017/01/22/inaugural-f3-rva-csaup-and-its-not-even-noon-yet/ No really you should check out the backblast, Saab is a Hall of Fame BB author, alongside DK and Marv.
More info to follow as we get closer to the big day. Anyone looking to help out should get in touch with Gumbo or YHC and we’ll be happy to dole out some tasks. We’re so good at passing things off to others Honeymoon doesn’t even know that he has volunteered to supply water for the event.
Looking forward to a morning of mumblechatter, fun, with some 1st F mixed in.
Happy Thanksgiving to All!
Shameless plug – December 20, No Toll – Annual 12 Days of Christmas workout – don’t miss out.
3 redwoods stood in a parking lot on the outskirts of the City of Richmond waiting for the appointed leader, when said leader did not post as the clock struck 0530 a hot potato sprang forth from the earth and lead the gentlemen into the gloom. While it is known that the potato is not well received by some of the PAX, the 3 Forged into the darkness in search of merkins and prom dates.
Warmup activities began in front of the school led by a smurf named Snuff who then found some traffic cones to be used as props for a triple check. Run the loop of the parking lot, Squat thrusters with the cone and the one best left to the imagination…APDs with the cone. After two rounds a 4th redwood appeared around the bushes and almost abandoned us at the sight of the cone centered APDs. Realizing we were just taking safety to a new level he happily joined in the fun.
Last Call took us around to the amphitheater but not without a stop on the hill for clockwork merkins. Elevens with dips and incline merkins ensued with discussions of Taylor Swift tickets and family social activism.
Next up YHC took us around the middle school with varying travel methods and exercises on the lightpole alley, finishing with a 2 round Dora of merkins and flutters. After a generous offer of writing the backblast even if the workout did not close with me on the Q, Bone Thugs took us to a wall for some sit and slaps or something that was painful. Close it out back with the cones to emphasize the safety theme.
What a great cool morning to be in the gloom. The cold weather is coming so remember – SOP, sleeves are not always needed but take care of the digits. Tips on getting Taylor Swift tickets are welcomed by Last Call who’s family may or may not be planning to tour with her.
Announcements – See slack but here are a few
8 young men from South of the river met up this morning and according to the wildlife around the AO this is what went down in the gloom of Timberwolf. A little car advice from Kelly to start the morning before the seconds ticked down to 0530. Mosey into the parking lot but circle back for the LIFO – McRib. I heard that he made it out to SOT and extended an invite to a Rosie Q at Timberwolf that he didn’t want to miss. A standard warmup fare today, no Chumbawumba or slaughter starter.
Mosey to the bus loop for DORA – 100 merkins, 200 squats, 300 2-ct Freddie Mercuries. The owl in the woods called us out as we started a new version of lightpole alley. Doozy tried to answer but was ignored. Each PAX calls an exercise at a lightpole. Various ways of travel between poles, mostly lunges. At this point we headed to the tennis courts for what seemed to be a 4 corners but Wilson complimented the Q on the non-running lightpole alley. The Q does not respond well to compliments so we went to the track instead.
No time for the full Lucky Horseshoe today but an intro to the exercises with a warning that it could come back. 20 Merkins, 20 Squat Walkers, 20 Scorpion Dry Docks, 20 WWII, 20 Lunges (each leg) – run a lap. Bats dive bombing Nancy Lopez or maybe he was just seeing things. Another lap with a Lucky Horseshoe exercise at each corner and lunges to finish the lap. Mary to fill the last few minutes.
Great to see McRib back in action and a strong group at Timberwolf. Lots of lunges today, I know I will feel that tomorrow. Lots of counting in the Lucky Horseshoe so minimal mumble chatter, or just wait for other people to finish and move on to the next one.
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
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.