Author: Rosie

  • 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.

  • 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.