Author: Rosie

  • Visitors at OTB

    Challenge accepted

    Midlo mines, less than haiku

    Coffee decent

  • Fisher Price bells

    6 of Richmond’s best found the right parking lot at Circus Maximus, Oyster after starting in the wrong spot, for YHC’s first kettlebell Q in too long. Atilla let us know early Jville was fartsacking and with that White Deer would too. Only 1 regular but and the rest being summer tourists.

    Start the morning off with DQ, Helicopters, Russian soldiers, SSH and LBC.

    KB mosey (walk with KB) to the front of the school. 30 each of the following – Sit and Press, Goblet squat, Swing, Reverse Lunge w. pass under leg. Run around the parking lot island. Repeato for 20 and 10 reps.

    The Suck – Stations at every other column along the sidewalk. Stations are high pull, lawnmowers, Goblet squats, halos, swings – bear crawl between stations when the runner passes you. 10 merkins at the end then run to the start. Repeato with 10 HRM at the end.

    Catch me if you can. Partner 1 takes both KB, #2 does 3 burpees and runs to catch up. Repeato with 5 burpees at Atilla’s request. Sugar Sock and Gumbo were running and carrying their bells overhead. Their KBs were either hollowed out or, as Atilla suggested, were the Fisher Price plastic version. Did anyone else notice a hole on the side of Gumbo’s KB?

    The next item was meant to be done earlier but the Q forgot about it so it was brought around at the end when we were all a little more worn down. 1 burpee-4 KB swings repeato adding 1 and 4 until the Q says stop. 3-4 minutes was enough. Mary to close out the 45 minutes – Flutters, Alabama Honeymoons, H2H, American Hammers, dollies.

    Great work today men, YHC was struggling to come up with variety in the KB exercises. Just means I need to get out there more. Thursdays are busy around F3 RVA but if you have a chance to mix in kettlebells it is highly recommended as a twist to the normal beatdowns.

    It was great to see Attilla and see he is doing well and still yawning through beatdowns. A little disappointed the other regulars weren’t there for me to deliver the KB punishment but we’ll take the strong SOJ showing. That’s how you win Field Day boys. I guess I’ll have to come back later this summer to see the CM regulars. A side note, Atilla and Jville will be out of town for the last 2 weeks of June, Q’s may be needed for Circus and Gridiron. A great chance for summer tourists to Q a new AO.

    -Gumbo’s Burpee/Home Run Derby June 25 at Huguenot Little League. There won’t be anyone at NoToll

    -HDHH June 19 at Palani Drive

  • OTB Variety

    5 posted at OTB with Oyster finding the group in the hidden location at 5:59. A mix of routes today with YHC and Honeymoon taking a flatter route into Salisbury, Wilson and Aisle 5 slowing things down with some walking and Oyster doing a bit of both and needing to cut out a little early. Close out with some excellent 2nd F at Urban Farmhouse.

    According to our resident connoisseurs the coffee is not nearly as good as the 2nd F. The first F will stay here with possibilities of taking the 2nd F elsewhere. See one of the SOJ crew for the password to unlock the key to the hidden parking location if you are looking to hit the summer tour OTB workout with us.

  • Who is H?

    The Q sheet said H, was this some sort of Conspiracy thing? Did Honeydo forget how to spell his name? Was Helix or Hardywood making the trek to Timberwolf? None of that, simply Gumbo thinking about putting in Hot Potato and then possibly falling asleep at his keyboard before finishing. This was all worked out with a little EC before hand with Honeymoon agreeing that he would take the lead and would pass it off so he didn’t have to write the backblast. 14 strong and all SOJ, no summer tourists today with the likely hot destination of a new AO in DaVille.

    THANG

    Honeymoon takes the Q and the majority of the PAX noticed that he was warmed up moving quickly after the EC. Mosey to the bus loop for a brief warmup of SSH and DQ. Honeymoon declares that’s enough and the mosey around the back of the school begins. Mouse Trap finds the PAX and the Q, being in a giving mood, drops 3 burpees OYO for the LIFO. No grace given for the drive from Powhatan. Lap around the track with some mumblechatter about how good the field looks and how we should take advantage. No luck, led around to the path into the woods for the Horseshoe. After a little confusion on the numbers and exercises it was decided to go with 5 and the start and 10 at the end with a run up and down the hill into the woods between. Merkins, Merkins/Squats, Merkins/Squats/LBC. Al Gore and Plank for the 6. Repeato.

    The PAX was then given a choice, repeato or pass the Q to Rosie. After a little deliberation and fear of what YHC might have in store the PAX decided that a change was in order (yes we saw you start on the repeato Lugnut). A slight running repreive on the track from YHC with a Form-hundred, see what I did there. 10 slow good form merkins, 10 split squats, 10 slow APDs. Slowsy 100 meters for 10 slow werkins, 10 CH squats, 10 slow Freddies. Slowsy around the bend of the track for 10 Tempo Merkins, 10 Monkey Humpers and 10 Plank Jacks. Sprint 100 yards – 5 Diamond merkins, 10 lunges IC, 10 slow flutters. Jog last 100 and complete the last 5 diamonds.

    Pass to Lugnut who heads to the tennis courts for some burpicides. Round 1 run with increasing burpees at the baseline, Round 2, backward run out, Round 3 Karaoke. Close out at the flag with a quick howling monkey ring of fire.

    NMM

    Great to have a big crowd at Timberwolf today. Tupop is crushing it a week in, and and early happy birthday to the double respecter. Aisle 5 is going with the Wilson attire schedule of long sleeves, apparently he does not sweat like YHC. Honeymoon seemed to be threatening to pull a Swirly and run the horseshoe the full 45 but the PAX wanted some variety and YHC offered some slower paced work. McRib and Aisle 5 have stepped back into the fold as SOJ regulars and we are all better for it. More respect than hate this morning. As Honeymoon reminded us school is ending so those family men that didn’t have time in the morning may have some now, a good time to reach out for the EH.

    Excellent work today, thanks for letting me lead you around the track. Appreciate all of the opportunities that you are given.

  • River Sunrise

    Sunny and 70 everyday in F3RVA but today felt especially nice. 7 SOJers took the daily red pill and started their day at TwinTeam. YHC had advertised to a few at the Forge that there would be a field trip to see the sunrise. Some did not realize the park was there or what it was but all got to enjoy a beautiful morning on the river.

    THANG

    Mosey down the road, stopping in the grass as a car went by for a quick COP of SSH, Helicopters and IW. Mosey the rest of the way all the way to the river. Dial up a perfect sunrise and find a spot on a bench, preferably facing the water for Lindsays. Dips and Step Ups.

    Find the boat/dock rack that was once used for the Murph. 5 pull ups, run to the volleyball court 10 merkins. Repeato x3

    Down to the dock for a mountain climber leap frog. All plank, man on the end does 10 Mtn climbers, jump the pax, repeato until we get to the other end of the dock.

    Indigenous People run to get out of the park, normal round 1, add burpee round 3, 3 merkins for round 3. Around behind the school to find the tires. Unfortunately they have been chained up so no tire flipping for us today. Instead all do a 6 inch hold while one man does 5 pull ups and then does the monkey bars, rotate through. Ollivander added the optional rope walk at the end.

    Mosey back to the flag for some randorama – Freddies, Flutters, HRM, Plank Jacks, Hillbillies, AH and 1-leg APD.

    Numbers/Names and Tobit took us out

    NMS

    Not even close to calling this morning the gloom. What a great day to be outside, when YHC signed up to Q a few weeks back the hope was to get a reasonably clear day to see the sunrise on the river. It couldn’t have worked out any better. Yet another jewel on the James. Hard to believe we tried the Murph on that iron rack, 3 rounds of 5 was tough enough. Lots of time for chatter on the mosey to and from the river. Any more than 7 PAX planking on that dock would have put us fully in the water. We’ll be back for a trail run later in the summer when it gets a little lighter and warmer. Tight quarters for the shotput and discus at James River but plenty of room for an F3 Olympics.

    Announcements –

    Summer Tour – sign up sheet is out there, see a recent backblast

    Shakedown is shaving his head for St. Baldricks – He’ll let you know where to find the link if you want it

    Some summer series races at Sportsbackers Stadium this summer, Phonics or I have more info. F3 should get a team or two together

    Hawkeye is having a Hoe Down at his house this weekend. Show up if you can find it. Track him down for more info.

    Have a great day today men. Thanks for the opportunity to lead, I enjoyed sharing a great morning with everyone. Take that energy and make someone else’s day better.

  • Trying something new

    27 redwoods arose for a sunny and 70 beatdown with YHC giving the PAX choices. Choices are not typically what the Q doles out at an F3 beatdown but YHC was feeling generous. After couple days of teasing a split Q no one really believed it was going to happen, especially since Marmaduke was set as the other half. A warmup run over with the animal that we call Upchuck, he successfully pulled of the triple dip capping a week well into the double digits of posts.

    THANG

    Start off with a tribute to UNCC student Riley Howell, a true hero, with 21 burpees OYO for the 21 year old student.

    Mosey to the first circle for a little warm up of SSH, DQ, Russian Soldiers and IW. Brief explanation of the choices – High tempo running Q with YHC or ground and pound with Marmaduke. Swirly offered to grade Duke’s Q after the “incident” on Thursday.

    Rosie Q – Head down Love Hill to the bridge. Increasing merkins at each lightpole all the way up the hill, 1 up to 14. First finished goes back and finishes with the 6. Decreasing jump squats on the way back. Mosey over to the pipe loop for an individual triple check (quadruplish). At the bottom 20 CDD, 20 Monkey Humpers (hold the monkey if you need to Saab), 20 American Hammers – run the loop, repeato 3x. Head all the way up the trail to the rusty cage. Ladder down 5 pull ups to 1, in between rounds run to the fire hydrant for 10 WWII. Indigenous run through the Arts in the Park tents, around the field and back to the circle. Meet up with the ground and pound crew.

    While YHC was leading a group of fools around the grounds, Marmaduke was adminstering his own version of a beatdown that looked a little something like this:

    Ground and Pound Amphitheater Style! Ladders!

    Start at the bottom. — Choose an exercise and increase on each step by one.  1 rep on first step, 2 on second step, and so on all the way up to 18, and with the ladder you must come down.

    Exercises included:

    Incline Merkins

    Squats – Worked on Form

    LBCs

    Single Count Flutter Kicks

    Arm Circles – 18 forward, 17 Backward, 16 forward, etc…..

    Monkey Humpers

    Audible to Finish – 3 WWIIs on each step all the way to the top then mosey to meet other group.

    Lots of Plank variations in there as well ( Thanks UpChuck)

    NMS:

    Marmaduke: Mumble chatter was great!! Greenbow has some reading to catch up (Ill leave that alone, inquire as you wish or see Upchuck)  Tryhard brought FNG Cooper, now named Opie, who never left our sight, great mix to have a pup running around this morning.  Great to see Bone Thugs continue to push and post, keep it up brotha!!  Appreciate they PAX who put in work on the G&P this morning, hope you got a good one in. Also appreciate you letting me lead today after my debacle on Thursday, as Swirly said, I may never hear the end of that one but that is what this group is all about, and I agree with him whole heartedly!  Make it great one fellas!

    Thanks for indulging me this morning fellas. Been thinking about this for a while since we typically have such a large Dogpile crew. 25+ can be hard to handle. Welcome to F3RVA Ice9, great work today, way to push the PAX and the miles, hope you enjoy your stay in Richmond. Phonics was on fire across the bridge, he and Garbage Plate were cruising there and back. Hitchhiker and Shakedown took the hard way and hit the high tempo alternative after the Breakfast Club, the humidity did not do you any favors. Get ready for it boys, summer is on it’s way. Good feedback on the split Q, it may not be a weekly thing but I encourage anyone that is interested to set it up once every month or two, it worked great.

    Enjoy the weekend, every moment is precious.

  • No GoT fans

    5 of the usual suspects arrived in the gloom with a little drizzle to find no one with a plan on where to go and only one Game of Thrones fan looking for someone to talk to. Bullseye suggested the Twin Team to Brigstock out 23 back 22 route and off we went. Mileage varied but all made it back on time, the Twin Team start and finish makes the negative split much easier than most.

    YHC can’t confirm but Orange Crush was so ready to discuss and disappointed no one watched Game of Thrones that I expect he gave Gumbo an entire synopsis of the episode from last night. Lugnut relied on Bullseye for the turnaround time and clocked some of his fastest miles after getting up Twin Team. Everything else seems flat after that start.

    Vinny has a field day planned for May 11 – SOJ will be looking for a strong posting. Team captain Gumbo is looking into uniform options, tank tops and jorts preferred.

    Ghost Flag at The Forge Thursday 4/25. DTH has the Q

  • Wait, you’re not Flatline

    13 SOJ redwoods escaped the draw of the warm fartsack. On what was hopefully the last cold morning of the spring they came to see what Flatline had in store but got YHC instead. With Flatline unavailable after the recent death of his M’s grandmother he reached out to me last week to take over but I decided to leave the Q sheet alone. Most of the PAX stayed in the warm cars until the last minute, or at least until Tobit got out and started stretching, we saw you checking him out Gumbo. Apparently a few of the PAX had checked the Q sheet and were looking around for Flatline until the mosey began. I tried a to mimic Flatline along the way but was told there was not enough energy or volume to do it justice.

    THANG

    Parking lot COP – SSH, DQ, Plank for Annie, Merkins, Alt. Shoulder Taps, Mtn. Climbers, Merkins, LBC.

    Mosey to the field for a Flatline special – sprint the field, 15 merkins. Only once this time. Next up was the Quarter Pounder – run to 25 yd line do 25 merkins backwards to the start, repeat to the 50, 75 and 100 with 50 squats, 75 Mtn Climbers, 100 SSH. Repeato for a Double QP with apologies to Bullseye – 25 WWI, 50 2ct Freddies, 75 2ct Flutter kicks, 100 LBC.

    Back to the parking lot for a triple check – Run the loop, BTTW (fence), Pole smokers. Carousel plank walk around the island for the 6. Mosey back to the basketball courts for donkey kicks and monkey humpers, rounds of 10, 15 and 20. 6 inch hold for the six.

    Close out with a ring of fire with lots of flair including Dive bombers, Hitchhikers, Stagger merkins, Werkins and others… Wilson and Posh stole the show. Wilson with his dog pointer merkins lifting opposite hand/leg on each and Posh with the full body explosion getting hands and feet off the ground for 10 merkins. That man has gotten strong!

    Numbers/Names/Wilson took us out

    Announcements

    VQ Thursday at the FORGE – Don Draper has the Q

    Gomer Pyle Q week, find him if you can

    NMM – Thanks for following along today men. It was no Flatline Q but it had it’s own flavor, most of which the PAX could predict. I think I heard a few people call out what was next before I gave the instruction. Next time I’ll have more variety for you. Gotta give it to Posh again, those merkins were impressive, not sure if there is an F3 name for those but there should be. DK was missing Flatline and I tried to get the cadence right but it just wasn’t the same. DTH was already thinking of ways to do a Full Pounder or more. Good push today men, another great start to the day. Go do something good for someone. That’s basically what Wilson said right.

  • New OTB runner

    YHC and Honeymoon hit the roads for a planned 6 at 6 but he brought a newbie to Sunday OTB. His pup Annie got up with him and came with us. After a little positioning issue with Annie used to running on Honeymoon’s left and on wider roads we settled in to a groove. New route through Charter Colony, JTCC and the Grove finishing with the Woolridge hill that is tougher than it seems. The roads were quiet but the humidity is coming.

    Next Sunday is doubtful since it’s Easter and YHC has plans for early family breakfast.

  • Cutting through the fog

    As YHC approached the AO, the fog thickened. Happy to find 2 SOJ men ready to hit the roads. Normal route planned through the mines but between the good conversation and fog a turn was missed so we skipped the mines. Around Midlothian with an extra lap around the lake. The hill coming up from the lake is a good one, somehow we usually manage to miss that hill.

    Great run, excellent fellowship during and afterward. Thanks for the company guys.