Author: Rosie

  • MegaBeast returns

    The Q sheet was open last night and since YHC has struggled to get out of bed early in recent weeks put his name down to ensure accountability. Running has been my theme of the past few months so why not subject the PAX to a couple miles of fun. Bullseye put in some early EC since he had to leave early, tapped out just in time to avoid the last 2 rounds of the beast.

    Felt a little rusty on the opening but since we had all regulars we jumped right into it with some SSH and helicopters, that was enough warm up so we went to the track.

    MEGA Beast was introduce a couple years ago and rarely comes out, kinda like Sally… Using the full track, 6 reps at the 100, 200 and 300m marks and around to the start before turning around and going back for 6 more at 300, 200, and 100, a full 1/2 mile for each round. Squats, Plank Jacks, Merkins, Monkey Humpers, WWII and Werkins. The PAX crushed it today and we had some extra time for some randorama on the fields. It is no NoToll but that is the best that Midlo Middle field has ever looked and felt.

    Great work today gentlemen, almost 4 miles covered. Felt good to get back out and lead, thanks for indulging the run heavy workout. Good pace today set by Rosetta taking the outside lane for a few extra steps around the track. Don’t ask Doozy to do too many tile floors, that’s a little out of his lane for now.

    July 4th Convergence – NoToll 6am – DTH and Hardywood are taking control

    July 12th – NoToll Puppypile – DTH has the Q

  • Independence

    2 elite runners hit the streets of northern Chesterfield County for a few miles. After Lugnut revealed his long weekend of runs we decided on an easier out and back route that neither of us had done before. Out to Independence Golf Club and back for a little over 5 miles. Weather was great and we had a Bullseye sighting on Winterfield hill.

  • Q on the sheet

    After a couple days of solo posts a crowded parking lot of 4 greeted YHC. With a variety of self-quarantining, social distancing, stay at home orders and general fartsacking, SOJ AOs have been lightly attended recently. Apparently when a couple people saw a Q on the sheet they knew it meant at least on other person would be posting.

    A quick greeting and we were off for a mile to start. Big plans to get to the AO early fell flat so the PAX had to tag along.

    Square off for some SSH, Russian Soldiers, Shoulder Taps and APDs.

    Parking lot beast – jump squats, merkins, monkey humpers, plank jacks, lunges and burpees. Parking lot crawl – bear crawl, increasing merkins at each space up to 6. Light pole 11s – merkins and squats. Close out with some plankarama. Fully Bullseye friendly workout today.

    During this time of distancing and isolation keep in touch with your F3 brothers through text, slack or other social media if you can. Tclaps to Doozy and Bullseye for working out solo this week. Maybe we’ll start a text chain to try to make sure no one posts alone.

    Good to be back out. Be safe gentlemen and have a great day.

  • Fartlek Hills

    A long weekend away and YHC was ready to get back in the swing of things. Not being able to decide between doing hills or speed work today, I decided we could do both and make everyone happy. The PAX was excited to hear the plan and took off as a group of 10, leaving Hermie on his own to hide in his burrow at the bottom of Twin Team. We stayed as a pack into Tarrington and went up and down some hills with varying effort, lengths of time, pickups, and hills. Note to the PAX don’t let Marmaduke lead the pace on downhill cool down sections. Also, don’t leave your front door open so your dog can see 10 men running by at 0530, the dog might go nuts and wake up the whole house, just an observation.

    Prayers for various friends and family of the PAX , including Marmaduke’s mother, that are going through treatments, illnesses and hard times.

    YHC, POG and Honeymoon are heading to Smith Mountain Lake for a weekend in April to run the Blue Ridge Half Marathon. If anyone wants to join, let me know. Races with lengths from 1 mile to 2x marathon available on the trip as well.

  • Field trip RVA tour

    Winter showed up briefly in RVA this morning and greeted 23 men with 20-something degree weather. New ideas for this morning, why not get a few miles in along with the boot camp in some rarely tread territory.

    THANG

    Mosey to the east, apologies to any LIFO, we were not going to be in typical locations today. Stop at the split in the road at the lake for a brief warmup of SSH, parting the circle to allow the lone runner through. First run: around the lakes, stop at each intersection for 5 burpees. Mosey to Fountain Lake around the lake with 5 merkins at each light pole, unless you are Pew and you want EC so you do burpees instead. Up to Boulevard, at the bridge across the expressway lunge half, bear crawl the rest. Next run: Around the block to Cary, down to Shepard and back to the baseball fields with 20 squats at each intersection. We threw a few stops in here and there for some mary and other fun along the way. A short run down lightpole alley with 5 Monkey Humpers at each. One last run around the pump house road, alternative around the circles and back to the flag for Mary. You can thank Phonics or Hardywood for the audibile. Seeing the light outside, the pipe loop was a great finisher and why not add 5 pullups to the end since we’re passing the cage.

    NMM

    Thanks to the PAX for letting me lead today and putting up with my tendency for long treks. Great effort by everyone today, we were a little worried about Cooper through the streets but he kept up and enjoyed some new smells along the way. Flipper was lamenting the use of coupons recently and just wanted to run a little. Ask and you shall receive. Olivander was downright giddy about today’s field trip. Note to the PAX, if you see Ollie on the Q sheet, you might get something similar to today. Especially great to see various PAX members picking up the six as we rolled along through the City. Tclaps to Recall who decided that a Rosie Q and normal Breakfast Club run was not enough and pushed a few extra for a total of 10 miles on the morning. He earned his waffles and eggs and bacon.

    Enjoyed it this morning men, have a great weekend.

  • Parts Unknown

    A rather balmy morning (compared to the last few) greeted the nine redwoods that gathered in the Bettie Weaver parking lot. Some knew YHC had the Q, others were flying blind. Loose Goose was just happy it wasn’t a Murph day.

    THANG

    Mosey to the left down James River Road to the delight of some that were afraid we were headed to Twin Team. At the first sight of an approaching car, stop for a quick COP of SSH, Helicopters, Peter Parkers, Shoulder Taps and HRMs.

    Continue down the road to the little lot in front of the school, 4 rounds of burp in a box in the handicap spots. 1 burpee, run a lap, 2 burpees, run a lap, up to 4. This is much better with more spots but quick stops was today’s theme. Next up the bus parking lot for a Lab Rat special, giant parking lot tracers.

    4 corners at the seldom used tennis courts with 10 merkins, 20 WWII, 30 MH, 40 Plank Jacks. Hit the mosey again around the back of the school. Pull up bar Morning Call. All PAX plank – 1 man does 5 pullups and on his count the others to merkins. Go through until everyone has a turn. Over the river and through the woods to other hidden pull up bars for Cindy. Yep, she’s back. 5 pull ups, 10 merkins, 15 squats – run to the sidewalk and back. Repeato for about 5 rounds.

    Mosey toward the playground, with a brief stop for YHC to determine that the dugout hill was a little dark for what YHC wanted to do. Playground it is where Tobit pointed out that there are yet more pull up bars. Triple check – Dead Hang, Freddies, run the track straightaway. 30 second dead hang is harder than it sounds. Mosey back to the flag and finish with burpees until 45 minutes was up (about 10 seconds). You paid for 45 minutes, that what you’ll get when I’ve got the Q.

    NMM

    What a great morning. After the last few days in the low 20s this felt great. The goal today was to show some of the PAX all of the things that are at Twin Team that we don’t get to much. We all know the hill, track, parking lots but did you know there were so many pull up bars. Consensus was we don’t do enough, or at least the consensus in my mind. Apologies to the Dark Rider aka Mouse Trap, maybe a little more running than he wanted but he managed to modify to avoid hurting too bad. Excellent work today, it was a pleasure to lead you fine gentlemen through the gloom. Have a great Friday.

  • OTB PSA

    A fine group of Southside RVA residents gather to mosey around Midlothian and afterward cause a ruckus in a local Starbucks. A larger walking group, led by the return of Aisle 5 and a couple 2.0s, got some good mileage in on the balmly Sunday morning. Runners headed to familiar RiverRun territory hitting Brigstock Road before returning. Conversation at Starbucks on Hermie’s Dentistry signage chased out a cross-fitter hoping to sit down with a laptop and a cup of coffee.

    For those on the winter tour or just looking to get some winter milesor 2nd F in, OTB starts at 6 am and is now located at the brand new Starbucks, 1151 Winterfield Crossing Drive. There is a running option, 6ish miles in an hour. And a walking option for those hoping to solve the world’s problems at a slower pace while enjoying some top notch 2nd F.

    Welcome back Aisle 5 and Exit Row (2 days in a row), also great to see Beaker. Wilson is onto something with leading this non-running group.

  • Back to the Mines

    8 men and 3 2.0’s found their way to the new OTB location and got in some miles around Midlo. The runners did a loop chosen by Gumbo that took us back to the Midlothian Mines, the usual path for the old location. Wilson was missed but we all knew he would fartsack once that Deshaun Watson broke that tackle in OT. Sorry Bills fans.

  • Good things come in small packages

    A surprise awaited the 10 F3RVA PAX that decided to forego the fartsack on this first Monday of 2020. Something we haven’t done at RiverRun in a while but there is such a great setup to do.

    Hill repeats, yes, a Splinter favorite finally made it’s way back SOJ. An easy mosey around the school trying to rein Gumbo since he was already warmed up and ready to go. Roll on up to a good spot on Twin Team. 45 seconds up 1:30-2:00 down. Repeato 5x. Jog to the cul-de-sac and back with one last push to the top. Add a lap around the track for the route back.

    Thanks for indulging me out there this morning. It is something I have been wanting to do recently but those days have only come with 1 or 2 other PAX and YHC wanted to make sure the pain was well distributed. Small package of mileage but an effective one, or is the title a reference to Bullseye? Welcome back Slumlord, flying around after losing some weight with exercise-less methods and then gaining some of it back on a holiday cruise.

    Have a great day, hope everyone’s kids enjoy their first day back to school after the nice long break. I know the M’s are happy to see this day come.

  • Christmas Clown Car

    Twas the morning before Christmas with Draper in his sweatshirt and me in my shorts emerged from our cars for a 2 person beatdown. When what to our wondering eyes should appear but an SUV Clown car with 5 large men.

    No Q, hot potato. YHC started with COP and 11s. Draper took over with a twist on Dora and then the Quarter Pounder. Nancy pushed us back to the flag with some native American run merkins and WW2s.

    Wilson took us out with a extra prayer for Aisle 5, as he goes in for surgery Thursday.

    Merry Christmas guys. Enjoy the time with family and friends.