Author: Rosie

  • High Stepping APD TTT

    9 strong showed up to see what YHC had cooked up for the TT crowd. Mystery abounds but soon all questions were answered. Mosey to the bus loop for 4 DQ, 21 SSH, 19 IW and 53 LBC for my dad’s 70th birthday. Next up APD TTT. 8 count marching APD with a Tuscaloosa Titty Twister, good stretch, best done on grass. Note taken. Quick circle to the playground, 5 pullups each whole PAX planks and does 5 shoulder taps for each man.

    Stop for a near perfect bob and weave and monkey humpers on the way to TwinTeam Hill. Attempt Gomers Wounded Bear, pair up. Pax 1 20 bear crawls, pax 2 10 WWII, run to catch up 5 Booya merkins and switch.

    Mosey to the bottom of the hill 10 strides up, 1 burpee, mosey down 10 Freddies. 20 and 2 repeat up to 70 and 7. Mosey back to the flag and some Mary to prep OC for his 22nd anniversary night.

    Thanks for letting me lead and sticking with me through the hills. Great morning to be in the gloom with a strong group of hard chargers. Have a great weekend men.

    Lunch 4/27 Rusty Taco, 11:45

    CSAUP May 6, Currahee, Ginger has the details

    Many other things coming in May. Stay tuned

  • Nothing Flat

    YHC was joined by 5 fleet of foot gentlemen for a simple taper run for those setting up for the Petersburg Half this weekend. An out and back was on the agenda – Down Mt. Midlo, right on Woolridge, left on Charter Colony – turn around and come back. Negative splits were an option, Doozy tried to run to Chester, and there were more hills than expected on that route. I don’t know that we hit much of a flat spot or easy grade on that one. Well done gentlemen.

    Good luck to Don Draper and Tobit at the Petersburg half this weekend. Lockjaw would be proud of your tapering efforts last week.

    Happy Hour at Diamond Billiards this Friday, 4/14.

    Prayers for Oyster and his family with the sudden loss of his father-in-law.

  • Security Footage Review

    According to the surprised teacher heading into the school early and what could turn out to be some interesting security footage, this is what happened when 6 bootcampers rolled around the JRHS campus. (oh yeah and 2 runners did everything they could to avoid hills).

    A loose idea for a workout avoiding Twin Team and KB brought out a few that don’t normally post to TT. Easy warmup with tight cadence until we tried the Scapula merkins – a Toga? favorite. Poor explanation and cadence led to completing 2 or 27 of these depending on how you were counting. Mosey around to JRHS past the scary dog, don’t worry Bullseye, OC is here to protect you. Stop and do some stuff along the way, HRM, Pull ups, slow Shoulder taps. No one waiting for parking spaces so we flipped a few tires. Behind the school was a mess of traffic so we found a mostly empty parking lot. Some marching APDs, slow APDs – [Redacted] – holding it for that good glute work, form is important, gotta make sure those glutes are tight for the M. To our surprise the one car in the parking lot was not empty and the occupant may or may not have been very confused/offended/disgusted by 6 gentlemen working on their APD form behind his car.

    Some more moseying, mumblechatter, lunges, dips, single leg squats, HRMs and probably some other stuff brought us back to the start. With time still left on the clock we we used a few of the many new benches that have been added to the front of the school. [Redacted] Decline shoulder taps were by far the most popular here, especially when the cadence hit Bullseye aka Ludicrous Speed.

    Great morning to be out in the gloom. Lots of slow cadence HRMs [Redacted] to work on form and some other deliberate exercises to concentrate on form and [Redacted] mumblechatter rather than speed and counts. Too much to do at this AO to be limited to how far a KB can travel. The security footage from JRHS and BWES may be reviewed multiple times for laughs and questions by security guards, probably best if they don’t have audio.

    Prayers for Machismo as he develops his leadership skills with the expansion of his business, Bullseye’s dad, and Gumbo’s friend’s dad and family.

    Upcoming events in SOJ Slack

    May 6 – Next RVA CSAUP, mark your calendar – Gomer has the details but there will be something for everyone

  • Must have been my musk

    4 gentlemen of SOJ met in the gloom to sling some iron around and 1 reluctantly joined since no other runners posted to keep him company. Carry said iron around to the back of the school in various holds. Brief warm up before the quintuple check – Timer runs to the playground for 5 pulls ups – others do presses, around the world, plank pull through, and goblet squats. Stopped at 3 rounds to have more time for other fun stuff. More carries to the bus loop – slow rows, slow presses, and maybe something else.

    More carrying to the seldom used grass area in front of the school for 11s – Sit N Press, Curls. Shoulders thoroughly exhausted and back to the flag.

    There may have been 13 and 15 reps of the warm up exercises to celebrate/lament the upsets of UVA and Arizona yesterday.

    Announcements

    Tomorrow 3/18 – Boberry and Doublemint to Ruck/Talk Qsource weekly at 6am before RockNRoll

    Monday 3/20 – Vagabond leads the charge at The Alamo – relocation of Satans Hill to the Rountrey clubhouse

    Thursday 3/23 – Oyster’s Payin‘ – Lunch Southside Wongs Tacos 11:45

    Today – Happy St. Patricks Day

  • No Gumbo or Old Glory

    10, no 11, wait, make it 12 early risers arrived at NoToll in anticipation of a Gumbo Q and high probablility of Old Glory but got a substitute instead. The Q was open to suggestions all morning long, main accommodation – stay dry. At 0530 slide over to the bball courts for a warm-up with some random numbers thrown in. Again, the numbers mean nothing, until they do. Now 12 – that’s a magic number when it comes to the number of PAX – partners, triple check, Quad-check, so many options.

    We stayed on the bball courts all morning with a variation of suicides/lines – Doracide, Burpeecide, Triple Check, Beasticide. A mini Old Glory thrown in the middle of everything. Side note – even 10 minutes of a mini Old Glory on the bball courts would be brutal. Close out with some Mary

    Are GP doctors really needed? Getting moms involved in the conversation, ok? The party did not stop with House Party and Tea Party both on board.

    SOJ info and new dates coming soon. See Slack

    DTH final Qs before his Mission Trip – Forge and RockNRoll

  • Best Laid Plans

    When I signed up for Breaking Bread a while ago I had big plans to get the 2.0s involved, get them some needed volunteer hours, and maybe be able to serve in person. Field trips, rescheduled parties, and uncertain staff changed all of that but it didn’t lessen the impact. YHC made a salad and a chicken, sausage, and rice dish for the current patients. I did get to go inside, set things up, and do a little helping out when a drink was spilled shortly after my arrival. The meal and brief company was well received with gratitude by all with some added feedback on my dish that everything is better with hot sauce.

    A few days are open to serve at Breaking bread in the coming months, I encourage anyone to sign up if you are able. Feel free to reach out to someone that has done it before to team up or get the details – myself, Gumbo, Oyster, Honeydo, Splinter, Kubota, and many others have served before and would be happy to give some tips. Serving meals to these folks in need is well worth it, especially as we get to stay, serve, and spend some time with them.

  • On your 7

    10 redwoods of the Southside met in a park on a cool Saturday morning for the finest beatdown Rosie could come up with on the fly. According to the many confused walkers in the park, this is what happened.

    Mosey to the bball court for a randorama warmup that had the PAX trying to figure out the significance of the counts, hint, there was none. YHC was just tired of 10 or 20 of everything so why not mix in a 9 or 18 here and there. Burpees thrown into the warmup just for added fun. Mosey to the parking lot for a beast when a LIFO farmer showed up. Parking lot beast, with added fun with a hill on each end – merkins, jump squats, WWII, CDD, Monkey humpers, Freddies. Partner up for a Love lot? – one partner runs to the other end of both lots, the other travels by bear crawl, lunge, then Broad Jump burpees.

    Mosey around the loop to find somewhere else on the string- parking lot Jack Webbs – 1:4 ratio merkins and arm raises up to 10-40. Repeato for Captain Thor – WWII and American Hammers. Apologies to Big Rig and maybe others for the poor instruction – single count AH. Enough time for a few burpees to close out the 60 minutes at the flag.

    NMM

    Tclaps to Florence for sticking it out and doing what he could, hope some of those things were hip pain friendly. Big Rig continues to impress by pre-rucking carrying his 3lb dbs along with the Ruck, he’s glad he left those in the car on the Jack Webbs. Hardywood rolled in LIFO after having to corral some animals before he left the house, life of an Amelia Farmer. Some pro tips being doled out during the Beast will give Heist an added boost soon. DTH is working his way to become an Instagram influencer- he’ll have to get an account on the IG first.

    Announcements

    • F3RVA working on ways to promote calendar events – ideas welcome
    • Nancy Lopez – Galactosemia 5k Sunday 3/5
    • DTH leaves on his mission next week – Prayers and well wishes to him and his family

  • Keep it simple

    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.

  • Final Pre-Blast for the Frozen Triangle

    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:

    • We start at 6:00 am at Dogpile – that’s the only thing about the day that will be typical
    • Bring a flag if you’ve got one – we’ll carry them between AO’s
    • See Gumbo’s preblast for the full estimated schedule Schedule
    • We have a few volunteers that will transport provisions between AOs, if you want to tag along and drive between AOs there will be options.
    • We will have water, Gatorade, and refueling food at each AO.
    • We plan to finish around 9:00 am and will hang out as long as anyone wants to be there
    • Chairs and dry clothes are recommended for the 2nd F
    • We will have a few adult beverages for the finish but if you want more or something specific – BYOB
    • Running Routes between AOs are below

    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.

    Dogpile to Punisher

    Punisher to Mary

    Mary to Dogpile

  • Touching all the balls

    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.

    • Frozen Triangle CSAUP 1/21 – if you haven’t read the BB or given us a HC yet – see Gumbo’s from Sunday 1/8/23 – Ms and 2.0s are welcome post event
    • Florence will be providing coffee and donuts for Ms and 2.0s post RockNRoll tomorrow
    • An old friend and visitor will have the Q at Dogpile with a powerful message
    • Monthly 4th Thursday SOJ lunches starting 1/26
    • Prayers for Tobit (retreat with too many kids), Draper’s friend’s brother health questions, and my Ms friend surgery and cancer treatment