Author: Rosie

  • Christmas in July

    A much cooler rainy morning was dialed up for a little surprise for the PAX this July morning. 13, including a rehabbed Hardywood, answered the bell and decided to see what YHC had in store.

    A mosey, cue the rain, and some clues with a warm up of 12 SSH, 12 DQ and 12 IW. During the IW YHC heard Bullseye question whether this was the 12 Days of Christmas. With that astute observation we set off to the pavilion for a rehash of the 12 days of Christmas workout.

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

    Close out with a ring of fire, plenty of flair here and Freddie Mercurys.

    NMM

    Kotters to Hardywood, the man has been laid up with an ankle injury but has been given the go ahead to start pushing a little bit. Hopefully it went well and there aren’t any setbacks, the plush grass fields of NoToll should have helped. At coffeeteria after OTB this week YHC noticed that the Q at NoToll was open, that doesn’t happen often so I jumped on it. Wilson, knowing he was going to be out of town, suggested 12 days so Honeymoon and POG knew what was coming. Christmas in July was a great idea, I thought about mixing up the exercises from previous versions but not this time, maybe when it comes back in December. Greenbow was questioning whether all these gifts were things for the PAX or just things I wanted. It’s both things for me and others I thought you would want. With 12 PAX besides me it works out to something for each of you, don’t fight over which one you get.

    I appreciate the opportunities I have been given, especially the privilege and ability to lead this fine group of men today.

    • HDHH Wednesday, See Kubota
    • Puppy Pile Saturday. 7:05 am
    • Men’s retreat (non-F3) in September, See Greenbow

  • The OG for POG

    8 men descended upon Bettie Weaver Elementary for some muggy Monday miles. No Q, a couple new faces, and no route in mind so we settled quickly on the OG to make sure no one would get lost. 4 and 5 mile options with a loose bro-code type run for the 5 milers with some vets guiding the first timers around the neighborhood.

    Honeymoon’s pooch has gotten more miles in the past 2 days than most runners and her knees don’t hurt like her human counterparts. Great run despite the thick air this morning. Apologies to Smokey, he started the run but turned back a mile or so in with some pains. Hope it’s not too bad.

    Excellent way to start the week, have a great one.

    • Ghost Flag at Heartbreak Ridge tomorrow, Flange has the Q
    • HDHH Wednesday Palani Drive 6pm
    • Puppy Pile Saturday
    • There may be a special treat at NoToll tomorrow for anyone not going after the Ghost Flag

  • Out before the heat

    7 men and a pup found some new routes for Sunday morning OTB before the heat of the day hit. 4 went around through Charter Colony, JTCC and Midlo mines for 6 miles while the other 3 hit some hills for a little less. New hill Manders was found and will be a new staple for training. Have a great Sunday

  • First time rider

    3 SOJ vets and a summer tourist hit the mean streets of northwestern Chesterfield County for a ride on the roller coaster. Around the school, down Robious, into River Downs, up Queens Grant hill and back toward Gumbo’s abode. Cut through into Cross Creek added for close to 3 miles out and reverso.

    Phonics informed YHC that he would be visiting RiverRun today and since he had experienced Twin Team before we showed him what the roller coaster is all about. This is a one of a kind ride that hits some good hills on the out and the back. Orange Crush, Bullseye and I discussed the route and planned a flatter option if Phonics didn’t post. Little did they know that Phonics times his arrivals for anytime after 5:28. If you want real hill work, come to River Run, we’ve got you covered.

    Great way to start the week. Thanks for the push Phonics, I’m blaming the humidity for not being able to keep up with you. Word is now that school is out there may be some impromptu coffeterias popping up SOJ.

    • HDHH Wednesday at Palani Drive – 6pm run, 6:45 pm HH
    • Possible HDHH next week at Independence – see Gumbo
    • Puppypile 6/29

  • Full boat at OTB

    2 clown cars, a 4-legged friend and a couple lone SOjers made a total of 9 out for a few miles on Fathers Day Sunday. As the PAX gathered we discussed some routes and decided on the reverse Salisbury route with some alternatives to shorten the mileage. For those looking for the route, it went a little something like this. Right on Woolridge, right on Charter Colony, Left to Le Gordon and across Midlo Turnpike onto Winterfield. Right on Elmstead, all the way to the end for a right on Oakengate. 3rd right onto Castlebridge then a left on Salisbury Drive. Take the hidden passage onto the dirt road and up a surprisingly steep hill to a left onto Midlo Turnpike. Right on Woolridge and around the lake to hit that magic 6 mile distance. Ceranno and Recall did their own shortened version and the rest of the crew followed Wilson and Hermie through the neighborhoods.

    Great time with all 9 at the coffeteria. COT was done with drinks in hand with the varying finish times of the PAX. This seemed like a much better way to do the naming of the FNG since we had much more time to think. Lots of choices but Hacksaw was the final unanimous decision. Welcome Hacksaw, hope to see you back again soon.

    Apologies to Ceranno, apparently he looked up past OTB backblasts to find his own shortened route but YHC has not been posting details recently with the haiku and abbreviated backblasts.

    Have a great Father’s Day, enjoy being a father, remember those who have passed and celebrate your own dads.

  • 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.