Author: Rosie

  • 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.

  • Holiday Spirit

    30 spirited men traveled from near and far to participate in a yearly tradition almost as popular as the classic “National Lampoon’s Christmas Vacation”. EF Hutton wins the Holiday Spirit award showing up dressed as a present and everyone else gets a gold star for participating in the sing-along. I thought about making some changes to the program but realized I knew it too well and might confuse myself so we stuck to the same order, much to the PAX dismay, especially when we got to 12.

    A short little COP to introduce the day with SSH, Helicopters, and IW, then onto the main event.

    • 1 – Dozen LBCs
    • 2 – Sprints across the field
    • 3 – Diamond Merkins
    • 4 – Imperial Squat Walkers
    • 5 – Burpees
    • 6 – Dips
    • 7 – 2-count lunges
    • 8 – Decline merkins
    • 9 – American Hammers IC
    • 10 – Flutter Kicks – IC
    • 11 – Crunchy Frogs – IC
    • 12 – Broad Jump Burpees

    The PAX crushed it with enough time leftover for a big ring of fire.

    Another year, another great turnout for the 12 days of Christmas. A big Thank You to all for coming out and letting me lead you this morning. Great times as always, only a few have posted every year and for some this was a first. Hardywood was sharing secrets on how he finished each round so fast, I think I heard him say “It’s genetic and unattainable” but maybe I was just hearing things. Great to have a few guys from the other side of the river, Hitchhiker, Garbage Plate, LinkedIn and EF Hutton join us for the festivities.

    Reminder that we have a great thing with F3, Viral shared info about a viral video on linked in that a UK man made in which he admitted to having no friends. Link here Reach out to someone that hasn’t been out in a while or is a FNG and don’t give up easy, the EH takes time and we know how important it can be.

    Announcements:

    Winter Tour – See Oyster’s pre-blast and the sign up sheet

    DTH is going to be setting up the sale of “your name” shirts early next year

    Christmas Day workout – Upchuck has WDog

    New Years Day – ? TBD

  • HDHH SOJ style

    HDHH SOJ style

    The SOJ crew has decided plant a HDHH on this side of the river to see if anyone is willing to cross it to join us for a drink or two. Late notice but I think word has leaked out over the past few weeks. No pre-run or workout, just straight to the bar on Wednesday

    This Wednesday 12/11 – 5:30ish – ?? at the new O’Tooles in Midlothian, 13919 Midlothian Turnpike

  • Twin Team claims another

    No Q, no problem. We haven’t reversed the OG in a while so YHC spent some time trying to explain the route to the PAX. Apparently the area around the Tarrington clubhouse is more confusing than I realized. Go around the school before heading up Twin Team and then down through Tarrington.

    Good to have Long Pole out for his first F3 morning run, YHC led him on a little extra through Powderham after Twin Team had it’s way with him. OC and Honeymoon cruised along until Lugnut sped up to join them after his headlamp died. Apologies to the 4 milers, the route didn’t quite hit the mark so they had to add a little extra to get it right.

    Announcements:

    Thanksgiving – 6am workout at 45MOM, 1 hour, TYA will retell the story of the first Thanksgiving in VA

    Friday 11/29 – Forest Hill Park – run loops every hour on the hour

    HDHH – 12/11 at the new O’Tooles on Midlothian Turnpike 5:30ish start – no running beforehand, straight to the bar