Author: Rosie

  • Change of Plans

    Spring Break and the cold weather seems to have kept a few of the regular RiverRunners away for the morning. The three that made it discussed YHC’s original plans to do some hill repeats but decided to wait for another day with more PAX to get that done.

    A flatter yet still repetitive route was chosen, the River loop. Down into the park around the loop and back to the school loop – repeato until 0615. 1 loop is slightly less than 2 miles. Some extra or adjustment here and there to get the time to work out right

    Great job today guys, some gastrointestinal discomfort led both Doozy and Wedding Singer to adjust their routes. Doozy was happy we were running the river route so he could use the park facilities, much nicer than Singer’s choice of Gumbo’s Blue Box.

    Talks of warmer weather and lighter days led YHC and Doozy to the future consideration of trail runs through the park. We got a glimpse of the sunrise over the river, in a few weeks it should be in full form and a TwinTeam field trip may be in order.

  • Beautiful morning to be out

    4 men started their Sunday off right with some running and rucking. 2 for an out and back to Timberwolf and 2 for a ruck around Midlothian. A short stop for coffee at Urban Farmhouse afterwards made for a great start to the day.

    Off the books is unofficially back on now, if you want to run early on Sunday touch base with Honeymoon or I, no guarantees we’ll be there but we’ll try. Wilson and Recall can be convinced to do a little rucking from there too.

  • Substitute Hot Potato

    16 of RVA’s best men skipped an extra hour of the fartsack to show up at NoToll to get better. Dr. Tryhard has been stricken with the plague and unfortunately could not fill his Q slot for today but that was just fine since there are plenty of men to step in and fill the void.

    YHC took the lead to start and after a short mosey to the parking lot, informed the PAX of the intent to Hot Potato. Warm-up with some SSH, IW, Peter Parker, Mountain Climbers, Alternating Shoulder Taps and LBC.

    Quick 4 corners in the parking lot with 5 burpees, 10 HRM, 20 Jump Squats and 30 Freddie Mercurys

    Orange Crush (he hasn’t been around long but there is a rumor that he led some workouts in a previous life). Continue 4 corners with 5 burpees, 10 Copperhead Squats, 20 HRM, 40 LBC.

    Don Draper – Forest to Sea. Bear transitions to a crab. Bear crawl half width of field, 5 burpees, crab walk the rest, 5 burpees. Mosey around the field to the parking lot. Partner 4 corners 10 boo-yah merkins, partner carry/karaoke to next corner, 10 boo-yah, 20 PLT; Corner 3 add 20 partner shrugs each; Corner 4 add 40 squats (total). Lunge back to the six.

    Tobit – Mosey toward the cars but, realizing we had a little more time, turn and take a full lap around all fields. Honeymoon may have been whispering in his ear a little. Back to the basketball court for Mary – lots of Dollies, Rosalitas and American Hammers.

    Count/Name/Wilson took us out with his usual conversational style.

    Viral has a Richmond Toolbank tour coming up soon, see him for more info.

    Some new blood in the HP today. Orange Crush was a little hesitant, more about the exercise names than the actual work. Look forward to more out of him. Draper was ready with something straight from the Exicon. Partner carries always elicits some groans, especially from those in the silent or respect years, today was no different. Tobit’s just getting warmed up for his NoToll Q next week, he has gotten the last of the HP at a couple workouts recently and crushed us with Mary.

    Tclaps to Honeydo for organizing the GrowRuck and the other 42 PAX for completing 14+ hours of CSAUP. YHC is looking forward to hearing more about the GrowRuck and lessons learned from the PAX that participated.

  • Lugnut is crushing it

    8 runners stood around in the gloom at 0529 wondering which way to go. No one had a specific plan so we decided on old faithful. Tarrington Loop and around the school to finish. Radar was concerned about not having run much recently so he turned back early. Gumbo and Doozy coming off illnesses were steady through the hills. Orange Crush is an SOJ regular with neighbor Bullseye now. Wedding Singer has not done that hill in a while and said he could tell. The real story is Lugnut who has been absolutely crushing it, check Big Data from 2/1/19 on and he is tied with Swirly and Vinny (once I post this). He put in almost 8 miles yesterday with the Sunday Funday crew and was back out today for 4+. Don’t think it didn’t go unnoticed that he went his normal route 4 mile route and made it back to the flag in about 40 min and kicked some extra mileage around the bus loop.

    Well done today men. As Bullseye said, no need to consider extra layers this morning, weather was great.

    VQ for Roger Roger at Heartbreak tomorrow.

    3/23 – Dredd will be leading Dogpile at 7 am. Other workout options earlier may be available.

  • Not just a workout

    A clear cool Wednesday morning brought 10 men out to see what Rosie had in store at SOT. It’s been a while since YHC Q’d a bootcamp but no complaints here, it’s been great to get beatdowns from a variety of the PAX over the past couple months.

    Start out with a Rosie mosey to the bus loop for the disclaimer and celebration of my new favorite day, February 26th. 2 years in a row the Hokies have beaten the Dookies on 2/26, you’re welcome Wahoos. 5 burpees to celebrate the margin of victory. Continue the warm up with SSH, Russian Soldiers, IW, Peter Parkers, HRM, Alt. shoulder taps, LBC.

    Since the bus parking spaces have been conveniently numbered next up was a Burp in a Box. Parking space #1 – 1 burpee then run to the flagpole, space #2 -2 burpees and continue up to 7. Lap the school to the front.

    Curb crawl, these used to be a staple at the old SOT and since Lugnut brought back some memories last week, why not continue it on the curbs. Up to 5 and back down. Mosey down to the field house.

    Next up is Dora, with a twist of course. 100 jump squats, 200 2-ct Freddies, 300 Imperial Walkers 1-ct. Every time you switch, 10 boo-yah merkins with your partner.

    Back up to the cars for some Mary – Starting with crunchy frogs and ending with Superman and some other stuff in between.

    Numbers/Names/No F3 related announcements – prayers for everyone in Mr. Roper’s office, (and not just because they work with him) he has a few people and their families dealing with the late stages of cancer.

    Orange Crush back for 3 days in a row after post #1 last Monday is impressive. Lugnut, not a fan of the Hokies or the burpees we celebrated the victory with. The win does give UVA a better path to the #1 ACC seed though. You are all welcome for the added twist to Dora, it sucked so it will certainly make a return. Note to self: curb crawls are terrible no matter what AO you are at. No New Market gossip today, so we had that going for us.

    COT – YHC closed today with a heartfelt thank you to all the PAX across F3 RVA. The support that F3 provides has been important to keep me in the right mind to help my family with sweat therapy, positive thinking, distraction and the general knowledge that someone had my back. Three years ago today my daughter woke up with a fever and joint pain and what was the beginning of a difficult stretch. After many doctor visits we found out she had juvenile arthritis. Long story short, last weekend we gave her what we hope is the last injection before she is in full remission. I didn’t talk about it much, like most guys, but everyone has their own burdens and problems so you never know when you are someone’s support crew. Thank you all and continue to be the support that someone else needs, whether you know it or not.

    Everything is coming up Rosie.

  • Lugnut’s New Route

    9 southern gentlemen emerged into the dry gloom for a Q-less run. Lugut said we should go that way, pointing out of the parking lot, and we all agreed. He proceeded to describe a route that he had been looking at but toward the end of the description added the disclaimer that he didn’t know how long it was.

    The route described was up Twin Team, down the Powderham access road then down Robious Road to Corner Rock, loop through Roxshire and back to Salisbury, Robious and Tarrington. This being a portion of a route YHC regularly runs there was some skepticism about the distances. YHC got out ahead of the PAX and circled back to reroute to Charter Woods, to Framar and through Powderham to Twin Team. There were a few PAX familiar with the neighborhoods that were able to direct everyone home. Doozy looped back at one point and lost the lead pack so he circled around and headed back to Robious and caught up with Mr. Roper and Lugnut to finish the Twin Team downhill. Lesson learned, only circle back if you know where you’re going.

    A variety of mileage posted today from 4.5-6 but everyone made it back without anyone getting too lost. All enjoyed the route but the mileages will need to be further investigated next time we call this one.

    Doozy asked for prayers for a friend that passed away over the weekend, another reminder to hug your loved ones and enjoy everyday as best you can. Great to have 9 guys out at RiverRun to cover some new ground.

  • No creativity today

    4 RiverRun veterans and 1 FNG hit the cold wet roads of northwestern Chesterfield County for a few miles of early morning fun. No Q on the sheet and no one feeling extra creative this morning so, as Wedding Singer would call it, the OG route it is. Into Tarrington, Ashwell loop up the hill and around the school for about 5 miles. Lugnut hit his 4, and the rest of us including the FNG, Orange Crush, pushed up the hills for 5.

    Doozy is itching to do the rollercoaster again but was hesitant to mention it this morning. YHC has been thinking about new routes, hill repeats and/or speed work. There will be some variety at River Run soon, but not today.

    Welcome Orange Crush, those hills are not easy and even tougher on day 1.

  • Let’s keep it simple

    3 RiverRun regulars, only 1 SOP, stepped out of their warm vehicles into the 15 degree gloom of the Bettie Weaver parking lot with no Q with a specific route it mind.  We decided to keep it simple with an out and back, up Twin Team to Brigstock – out 23 minutes turn around and come back.  The return is always faster with Twin Team hitting the PAX at the start.

    Good to run with Doozy today and hear about the beating Hitchhiker and others put on the PAX Saturday.  Lugnut pushed himself to a little over 4 today, even with the Twin Team start, well done.

    Hope everyone has a great day and if you are fortunate enough to have the day off, enjoy.

  • Where’s Swirly Going

    First Dogpile of 2019 and 39 RVA redwoods made it through the early morning fog for a fully planned Rosie Q.

    Mosey to the circle and get into a line for some dynamic warm up, Flange style. High knees, butt kickers, slide left, slide right, lay ups.  COP, start with Don Quixotes for Wilson and Saab. Next up, since Toga’s name has come up a couple times recently, a little tribute to his focus on form. 8 count merkins with hand release and shoulder taps. Slow full squats.  Slow Freddie mercuries. Watch Swirly leave the COP,zero wonder if it wasn’t intense enough for him… Continue with the plan. 8 count burpees. 2 rounds of all with low reps.

    Mosey to the Rusty cage to introduce some of the PAX to an old friend of YHC, Cindy.  5 pullups, 10 merkins, 15 squats. Repeat until the Q calls time. 10 minutes completed. FYI, 20 rounds plus a couple miles would equal the Murph.

    Mosey to the second circle for a flashback to 90’s Arkansas basketball with a Nolan Richardson.  Known for his 40 minutes of hell style of play, YHC found this gem on the Exicon and modified it for about 20 minutes.  Partner up and do a combined 75 burpees, 150 squats, 75 WWII, 150 arm circles, 75 merkins and 150 Imperial walkers. Partner 2 runs backward down one side of the road and forward down the other. Rotate between 20 Mtn climbers and 20 SSH until all PAX are finished.

    Carilon field Jacobs ladder. Up to 8 first to each end is the trigger for all to burpee.

    Close out with 5 minutes of Mary.

     

    NMM

    Wow! What a great group this morning and an excellent start to the weekend. Lots of Extra credit going on this morning. Bleeder and Swirly came rucking in first, followed by Vinny, Kubota and Hardywood running, then the main ruck group of Honeymoon, Honeydo, Marmaduke, Wilson, Recall, Shakedown and Spit.

    Yes, the excessive counting in the COP sounded a little like teaching some line dance moves as Vinny pointed out. Toga has come up recently on a couple conversations so YHC decided to do a brief tribute to him to start the year at Dogpile.  Good form is usually better than speed our quantity.  Apparently once Swirly realized this Rosie Q would have less running than expected he decided to take off to get his weighted vest, leaving the Q wondering if there plan wasn’t going to be challenging enough. Nah, YHC doesn’t come to Dogpile without a good plan and some new ideas.

    The field was muddier than I’ve seen it which made the running and burpees a good messy finish.  The Jacobs Ladder modification proved to be fairly popular for those hurt or not into running.  Lots of injuries around F3RVA right now, hesh up men, modify where needed.

    Prayers for Opus’s wife who is heading into surgery.

    Marmaduke collected over 130 coats and delivered them to those in need. He thanks all  for the support.

    Look for a preblast re Puppy Pile this coming weekend or the next.  Olivander.

    Thanks for hanging in there with me on some new ideas and for the opportunity to leaving this string group of men

  • I’m a Giver

    26 Christmas spirit loving PAX from all the regions of F3RVA made the trek to NoToll for YHCs 4th annual 12 days of Christmas beatdown with the Ghost Flag up for grabs.  For as cold as it was this morning the PAX were out of their warm vehicles early to see what everyone else had in store for Christmas spirit wear.  Vinny went all out with snowflake lights and Rudolph’s red nose head lamp, Hutton was adorned with gift tags and bows, Shakedown brought his A-game with the Zombie Christmas sweater.  Vinny, being the inclusive person that he is, stated there are no “ugly” Christmas sweaters, believing they are all beautiful in their own way.

    Let’s get to it. Mosey to the parking lot, no FNGs – Disclaimer and an abbreviated warm-up of 12 SSH, 12 Helicopters and 12 Imperial Walkers.  On to the main event

    12 days song workout style – 1, then 1 and 2, then 1, 2 and 3…until we get to all 12.  Exercises were as follows:

    • 1 – Dozen LBCs
    • 2 – Field Sprints (across and back)
    • 3 – Diamond Merkins
    • 4 – Imperial Squat Walkers
    • 5 – Burpees
    • 6 – Dips on the bench
    • 7 – 2-count Lunges
    • 8 – Decline Merkins
    • 9 – American Hammers
    • 10 – Flutter Kicks
    • 11 – Crunchy Frogs
    • 12 – Broad Jump Burpees

    Mosey back to the flag with some time to spare – Peter Parkers, Merkins, Plank Jacks, Merkins, APDs.

    What can I say, YHC’s a giver and there’s nothing like the gift of some fellowship along with a solid beatdown.  Great to have a large crowd out this morning, a good mix of first timers and repeats for the 12 days and I believe there were 3 that have had the pleasure of all 4 years.  DK, EF Hutton and Singer I think.  Happy to see DK out since he’s been laid up with a back injury recently, hope this didn’t set you back.  Reports are that Circle K made it home despite not being able to go above 40 mph.  He might be getting a new car for Christmas.  Great to meet Yard Sign who may not be Vinny’s personal chauffeur.  Hardywood needed clarification on how to do some of the exercises after a few rounds, so that must be why he was finishing before everyone else.  Say what you will about Mr. Roper, and you can say anything on here since we know he doesn’t read the backblasts, but the man is excited about an SOJ HDHH.

    The ghost flag was up for grabs this morning and the Regional breakdown is as follows:  SOJ was not going to retain it, this was predetermined; Richmond Proper had 4 PAX with top point getter for Christmas spirit; Tuckahoe had 2 PAX with both gaining the Christmas Spirit bonus points; DaVille had 1 PAX member that drove long distances at less than 40 mph to get there.  The Q along with the Ghost Flag holder, Shakedown, tallied the points, did a detailed statistical analysis (thanks to Tobit and Offshore) of the results and determined that Circle K takes it home with the extra points awarded for the distance traveled at low speeds.

    Announcments – quite a few, read on:

    • Recall’s wife had gall bladder surgery over the weekend and is recovering at home
    • Gumbo’s daughter’s MRI results came back clear
    • An F3 Raleigh PAX member requested prayers for his father Tim Dawson, going into heart surgery today
    • Marmaduke is collecting coats until the end of the year, he’s up over 90 total.
    • Hardywood’s daughter’s books have not been delivered so the book signing will be postponed until after January.  Look for more info later.
    • That postponement opens the evening for all available PAX to hit the HDHH if they want to make the trek to the Midlothian Capital Ale House tomorrow evening 530pm – ?
    • Flatline urged the PAX to look up CAVU in reference to George HW Bush, lots of stuff on it but here’s a headstart for anyone interested.  http://www.flagguys.com/cavu.html

    Fun times this morning, thanks for playing along and joining me.  Enjoy the day, enjoy the season, don’t take it for granted.

    Everything is coming up Rosie.