Author: Rosie

  • 5 Fingers – 4 paws

    6 runners and a 4 legged friend met up to do some early morning running to start the week. I’ve been wanting to bring this one back since we did it before BRR since it includes 2 of the hill running faves of Twin Team and Queens Grant. 3 other smaller hills mixed in. POG and Honeymoon were pulled along by Annie while Lugnut found a hill that was not on the menu but was equal to the others. Doozy, still recovering opted for flatter terrain down by the river. Thanks to Swiper for keeping me company with a solid pace up and down the hills.

    Great way way to kick off a Monday, feeling good. Do something to make yourself better today.

  • F3 run

    New route and plan on the books for the 3 runners that hit the mean Midlothian streets this morning. A Fartlek style group run in and out of the local neighborhoods was called as we left the parking lot.

    Mile or so warm up then pick up the pace for varying distances and elevations throughout the route. YHC found a new route that roughly drew the F3 logo. This will be known as the F3 route and I fully expect people to get lost trying to follow it if it is called again. I’ll try to post a screen shot of the route but my tech skills are limited.

    Great to have Draper out on a run, he mentioned that he wants to get back to hitting the running AOs a little more. Fartlek runs are harder when you are consistently going up and down hills. Way to push guys.

  • Invite Only

    OC reached out to YHC for info on the Sunday run. I was happy to provide the OTB info but forgot to include the secret parking location. Luckily he saw a couple cars roll around back and joined us before we hit the road. Lap around Midlo, including the mines.

    Great morning for a run, enjoyed it.

  • Visit to the Namesake

    An empty slot on the Q sheet normally means a hot potato is in order but YHC took today’s potato Swirly style. A couple new faces at Twin Team so why not show them why we named the AO after a back road.

    A quiet crowd awaited 0530. Not a minute sooner (looking at you OC) we moseyed to the bus loop for a quick warmup before backtracking and heading to the bottom of Twin Team, stopping along the way for various exercises. The main event is a modified Jacobs Ladder on the hill. 10 strides, 1 burpee, back to the start for 10 box cutters. 20 and 2. Repeat up to 70 and 7, always with 10 box cutters at the bottom. Sorry Offshore, next time we’ll increase the exercise at the bottom appropriately. Since we made it nowhere near the top we (the Q) decided to make it way up there. First 30 seconds of uphill sprint, stop for some Mary. Run the rest of the way. Stop at the to for a variety of exercises before hearing back to the bottom.

    Extra time when we got back to the lot was filled with a few rounds of increasing burp in a box with a short bus loop lap. Mary to close it out.

    Twin team was extra gloomy and dark this morning with minimal moonlight and only backlit watches to avoid running into each other. Tclaps to PeeDee for posting 4 days in a row, that’s a Swirly/Doublemint -esque start. Thanks for indulging my need for hitting Twin Team, as Tobit pointed out we did not take enough advantage of the summer light. Too many other fun things to do here. Look out for some pull ups, speed work and/or hill repeats coming to an AO near you courtesy of Draper, Tobit, Offshore or YHC.

    Great work today men. Have a great weekend.

  • Is it hard to Q?

    Small crowd showed up at the Forge for some hard work on this warm October morning. Before the prescribed start time Last Call inquired about the difficulty of a Q. No, it’s not hard; have a plan, know the plan, plan extra since the PAX are always faster than you think and prepare to not sleep much the night before. That said with the Q sheet empty, (Vinny?), YHC let the other 3 know the Q would be passed to them at some point so prepare accordingly.

    Mosey to the cul-de-sac for some warm up exercises. Next up, Love Hill w/o the hill. Partner 1 runs the back drive aisle, P2 does Russian soldiers, lunges and bear crawls.

    Last Call Q –

    Lightpole Ladder starting at the bottom of the hill – Pole 1 – 5 burpees, Pole 2 – 10 WWI, Pole 3 – 15 merkins. Back to the bottom after each round.

    Sea Doo Q –

    Mosey up the ramp. 10 jerkins run across the parking lot, 15 squats, run up the hill 5 burpees at the top. Repeato x2

    Fresh Prince Q –

    4 corners – 10 merkins, 15 jump squats, 20 WWII, 30 SSH. Repeato x3

    Back to Rosie for some Mary and a Ring of Fire to close it out.

    Great work today men. Everyone got a nice sampling of the Q. Keep posting and hopefully we’ll see everyone’s name on there soon enough.

  • Lost BoBerry

    Who’s going to tell us where to go if Gumbo isn’t here? Well, I guess it’s me. Should have thought about it before stepping out of the car but Twin Team was quickly eliminated and the OG was the best option. Didn’t quite get the full OG since when we turned around to circle back for the 6 we found BoBerry circling the roundabout not sure which way to go. Some audibles on the return to keep BoBerry and Nancy from getting lost and get in the full 45. 4-5 miles covered for all and the longest run BoBerry has done, Tclaps.

    Well done men, enjoyed the pace. OC is hoping for an FNG at NoToll tomorrow, come on out and bring your naming game.

  • Billy Madison back to school

    A Tobit Q at NoToll certainly means a lot of running. Exactly what YHC thought when I got word yesterday that Tobit was feeling a little under the weather and wanted to make sure he was full speed for his first BRR. Dr. Tryhard has been searching the Exicon recently for some fun new things so why can’t I. Quickly found the Billy Madison and back to school we went.

    A little indecision on the part of the Q veering toward the normal parking lot circle but changing course to the field for COP. It was a little dark back there but the LIFOs found us eventually. COP with DQ, Helicopters, SSH, IW, Arm Circles and LBC.

    Mosey to the corner of the field for Billy Madison. Start with 12 squats, run a lap. Next 12 squats, 12 merkins, run a lap. Next 12 squats, 12 merkins, 12 plank jacks, run a lap. There’s a pattern here if you haven’t caught on. Every other lap was an indigenous people run versus OYO to keep Fresh Price closer to the group. Additional exercises were Mountain Climbers, Monkey Humpers, Werkins, Alternating Shoulder Taps, SSH, Flutter Kicks. Only got through 9th grade today, fitting since my 2.1 is starting his freshman year.

    After the last lap, pick up the 6 and mosey back to finish out with some Mary. 1-leg APDs, Dollies and Freddie Mercuries.

    Welcome to NoToll Handy Manny. He was EHed for the convergence yesterday and made it back for day 2 quickly. Hope to see you back again soon. Welcome back to OC, good to see you back in the gloom. Hope the 2.0s all have a great first day of school.

  • Visiting Day

    4 tourists visited OTB to join YHC for an easy morning run. A last minute text from Shakedown alerted me that he was going to be a few minutes late. No problem, OTB is more relaxed so Corned Beef, Hash and I circled the parking lot a couple times waiting for the LIFO. Google maps error took Shakedown to the wrong Urban Farmhouse. This one was user error, not quite the same Google Maps problem as Daville.

    Great running with Hash this morning as he paced me through some extra mileage. Kid seems to know what he wants and has a good head on his shoulders, papa Corned Beef should be proud. Welcome back Knox, hope to see you out more.

  • Blowin the pants off

    25 redwoods hit the streets around Dogwood Dell for a few miles of fun. Rolling up with the breakfast club crew to the consistent presence of EF Hutton is always welcomed. The minutes before go time were filled with some great pre-beatdown fellowship and Emoji’s neverending positivity. Getting to the AO a few minutes early is always worth it to catch up with everyone. Talking to the FNG Lighthouse, Spit, Shakedown, and a few others distracted YHC enough that a 20 second warning was all the PAX got before starting the festivities.

    Olivander, Handshake and Vinny were prewarned that today was going to involve some running so they came ready to go. Starting off with a couple dynamic warm ups around the circle while Bootleg rolled in, then a short ‘proper’ warm up’ per Saab. A trip to the golden triangle for 3 laps of merkins, boxcutters and burpees chasing Posh and Hardywood.

    Roll over to light pole alley to show drivers the proper form of monkey humpers. Upchuck took the lead on some planks before YHC took over and got us moving again. A trip around fountain lake, no burpees, but merkins and American Hammers. Mr Roper and Hitchhiker kept our FNG company. Helix led some Mary making sure form was tight as always. Over to the lakes with a stop for some rapid fire randorama that YHC could tell the lone New Market reps, Beaker and Hermie were big fans of. Next stop the causeway between lakes for some partner work. No partner carries so Flipper can partner with Olivander without worry. Running, lunges and polar bears. Faceplant was flying down the road and tough to keep up with. Next up, surprise, more running. This time around the lake with some stops for an assortment of pain stops while Slippin Jimmy, Corned Beef and the rest of us avoided passing cars. P Back to the flag with a couple more burpees before closing out the hour.

    NMM

    Can’t say enough about this great group of men, today was a slog through the humidity and everyone pushed themselves through 3 plus miles of rapid fire Rosie style beatdown. Thanks to those that too the reigns while the Q lagged or picked up the 6. Sippy Cup continues to impress with the weighted vest. Apologies and Tclaps to Bone Thugs pushing through more miles than he is used to. Mr Roper continues to crush the conversation aspect of every workout and kept Lighthouse encouraged throughout the morning. YHC caught the wrong part of Hardywood convo at ETs and never found out who’s pants are being blown off. A little different take on Big Data today some of those not there may appreciate it more than the ones that were but Qs perogative rules here. Macro, focus on the fellowship and the numbers will follow.

    Have a fantastic weekend. Everything is coming up Rosie.

  • Beautiful day in the neighborhood

    4 of SOJs finest and a 4 legged friend hit the streets and tried to avoid the traffic brought in by the triathlon across the street at the YMCA. One 4+ miler braved passing the Y while the other 3 decided to head the other direction into Salisbury. Weather was perfect so POG and Honeymoon mentioned adding a little distance to hit a full hour, YHC took us on a slight detour to add just the right amount. Looking forward to continuing this run location into the fall now that POG has signed up for the Richmond half.