Author: Rosie

  • Track work at SOT

    Early apologies to the other 6 PAX since YHC told my 2.0 Cliffhanger that if he posted we would get some running in.  With everyone deciding to stick around to see what type of running YHC had in store we were off to circle SOT.

    Warmup in the bus loop with Arm Circles, Hillbillies, Russian Soldiers, and Flutter Kicks.

    Mosey around the school and down the stairs to the track for a Rosco special.  9 minutes of running – laps around the track at your own pace until the Q says stop.

    Regroup at the mini-bleachers for a random, rapid fire session of dips, incline merkins, Freddie Mercuries, SSH, Peter Parkers and reverse crunches.

    Fantastic 400s – 10 merkins, run 100 m, 10 American Hammers, run 100m, 10 Plank Jacks, run 100m, 10 squats, run 100m.  Repeato with 20 of each, 30, then 40 – Total 1 mile, 100 of each exercise

    Back to the flag with no time to spare.

    DK was on fire this morning, for not running much recently he was rolling and kept up with the lead pack in the 9 minutes of running.  Apparently DK has been taking every opportunity to hit the links, based on what YHC saw from the car driving by yesterday he may need to keep at it.  Bag Phone and Digger admittedly do not enjoy running but were able to appreciate the benefits once the clock hit 615 and it was done, before that the enjoyment was in question.  Olivander is getting back into form with the boot camp exercises after months of strictly running.  Hopefully the Qs this week have been a good enough mix to keep Kubota’s muscle soreness moving around day to day.  Only one more day of Rosie Qs  for Kubota, unless you want to hit TT on Friday.  Love sharing F3 with Cliffhanger, it’s one thing to try to provide positive role model at home, it’s another when you can show your teenager what they look like around the City.  Thanks for showing him how it’s done men.

    Announcements:

    Ghost Flag at 45MOM tomorrow – #noexcuses.

    Happy Hour Friday 5:30 at Wood and Iron on the Southside

    Amateur Day II at RAMM Gears is August 3 – Pump up those tires and get ready

  • Is it me or the rain?

    2 summer tourists and 2 Davillians stood tall in the morning rain to see what kind of beatdown was in store for the PAX.  Not being too familiar with the AO and having low numbers, YHC got Spit to provide directions to the nearest pull up bars.

    Mosey between the schools for a little warm up of DQ, IW, Moroccan Night Club, Annie and then to make sure no one was worried about when we were going to get wet, LBC and HRM.

    Mosey back to the pull up bars for a Modified Cindy – 5 Pullups, 10 lunges, each leg, across the basketball courts, 15 boxcutters – run back to the bars and repeat until the Q says stop – 12 minutes

    Partner up for Dora – 50 burpees, 100 merkins, 200 squats, 300 flutter kicks

    Bear crawl loops – 1 person bear crawls the bus loop, the other 3 run around the bus loop in the opposite direction.  Switch until everyone has a turn to bear crawl

    Mosey back to the parking lot for Mary – American Hammer, 1-Leg APD, Freddie Mercurys, Cross Leg Lifts, Superman

    COT – Spit took us out.

    Another day, another Rosie Q with rain and less than typical numbers.  Hopefully it’s the rain keeping the PAX away and not the fear of a YHC Q.  At some point in the workout it stopped raining but YHC didn’t notice until we were headed back to the flag  Kubota hit Punisher last night and did another 200+ merkins on top of YHC’s Hoedown.  He let YHC know that over 400 merkins was enough for him and he would be spent.  YHC suggested we would limit the merkins and do pullups and burpees instead, unfortunately for his arms, YHC was not joking.  Thanks to Spit and Helix for providing directions around the DaVille AO, there are endless options there.  Spit was powering through the Dora and it is always inspiring to see Helix’s form on just about everything.

    Loving the summer tour so far, YHC is going at it much slower than some others (Congrats to Sugar Sock for finishing up last night) but it is fun to get out to the other AOs and see the PAX plus see what the AOs have to offer and the things you read about in the backblasts.  It is recommended, even if you aren’t participating in the full tour, to get out to an unfamiliar AO every once in a while to challenge yourself and enjoy what F3RVA has to offer.

    Great times in the rain today men, I appreciate the opportunity to lead.

  • Clear Skies For the Beatdown

    5 RVA regulars and an out of town visitor sat in their cars for the light show until 0529 and jumped out to get the beatdown going.  As YHC contemplated what to do in case of lightning at an AO only visited once in the middle of the night the rain started to slow.

    THANG

    A few flashes took the warmup under the metal awning held up by metal posts, maybe not the best place but better than out in the open.  DQ, Helicopters, SSH, Alternating Shoulder Taps, LBC.

    Mosey to the corner of the blacktop for Compounding Four Corners.

    Round 1 – 5 merkins each corner; Round 2 – 5 merkins +10 Mountain Climbers in each corner; Round 3 – Do the others + 15 Squats; Round 4 – Add 20 2-ct Flutter Kicks; Round 5 – Add 20 1ct Freddie Mercuries; Round 6 – Add 15 Monkey Humpers; Round 7 – Add 10 Alternating Shoulder Taps; Round 8 – Add 5 merkins and do all the exercises together (somewhat in cadence).

    Back to the flag for the COT.

    NMM

    An ominous start to the week as YHC woke up to lightning and thunder, wondering how many Tuckahoeans? and/or summer travelers would post.  There is a small awing that YHC planned to stay under if the lightning stuck around but it cleared up right after COP in time for us to push though the Compounding 4 corners.  Did not realize the 4 corners would take up the whole time, plus about 45 seconds, even with the PAX pushing hard and staying together for most of it.  Those extra 45 seconds are on me, no charge for overtime this week.  It was only 180 merkins, not 200, sorry Kubota, I thought it only felt like 175.

    Welcome to RVA Papa Smurf from Sarasota, up visiting family.  He lived in RVA a few years ago but took on some F3 tourism today and crushed it, posting on Twitter before leaving the car.  He confirmed that Flashdance is alive and well in Florida and has jumped into F3 down there head first.  Swiper is getting into running mode flying around between corners.  Kubota will be following YHC around this week on the summer tour.  I apologize in advance for anything new that flops this week.  First flop, cadence with single count, and 2-ct exercises.

    Thanks for coming out despite the threatening weather.

    Announcements:

    Prayers for Fudd’s sister as she heads into surgery later this week and grieves for her lost father-in-law.

    RVA Ghostflag will be at 45MOM this week

    Happy hour at Wood and Iron in Midlothian Friday at 5:30

  • OTB regulars

    After a few weeks of summer tour guests and lone runners YHC and Honeymoon hit the roads around Midlothian for a few early a.m. miles.  We hit the regular route of coal mines, Woolridge and Midlothian at a pace conducive to mumblechatter.  YHC’s 50k, Honeymoon’s trip to Disney, upcoming BRR and CSAUPs dominated the conversation during the run and at the post run coffeteria.  Beautiful weather for a run this morning.

    Announcements:

    The Ghost Flag will be making it’s next appearance at YHC’s  45MOM Q this week. Come one, come all to claim the flag.

  • Slow and Dirty McDeuce

    A mighty 7 attacked the gloom of SOT for a form focused beatdown.  As the Garmin synched satellite watch clicked over to 0530 6 stood ready to hit the road when Rosco rolled in to make the dreaded odd number of 7.  No matter today, YHC did not have any planned partner or group work.

    Mosey over to the bus parking area for a warm up of SSH, DQ, Helicopters, Hillbilles (for Jville), Alternating Shoulder Taps, LBCs.

    Short Mosey to the sidewalk for form focus instructions.  8 Count hand release burpees x 5, Slow deep lunges 10 each leg, Slow big Flutter kicks x 10

    Mosey around the school and down to the track for Dirty McDeuce.  Round 1 – Hand release merkins x 12, Deep Copperhead Squats x 12, Slow Freddie Mercuries x 12, Run a lap; Round 2 – Diamond merkins x 12, Monkey Humpers x 12, Crunchy Frogs, Run a lap; Round 3 – T Merkins (raise 1 hand to form a T after each merkin) x 12, Dollies x 12, Reverse Lunge x 12, Run a lap; Round 4 – Wide Grip merkins x 12, Imperial Squat Walkers x 12, Heels to Heaven x 12

    Mosey to the bottom of the hill for more Mary – Rosalitas, Reverse Crunches, American Hammers.  5 slow 8-count burpees.  Back up the hill to the flag.

    Numbers/Names/COT – Prayers for Mr. Roper’s extended family, he lost an uncle yesterday and a cousin recently and that family is grieving.

    Great work today men.  Great to see Bag Phone and Digger as SOJ regulars.  Rosco fought through some rough knee pain, he realized he can no longer keep up with the young crowd on the basketball court and old bodies do not heal as quickly as younger ones.  Johnsonville’s first trip to the new SOT worked out well he pushed hard and blew past YHC in the homestretch of the last DM lap.  Tobit crushed the laps as is becoming usual, YHC tried to slow him down by engaging in conversation but couldn’t keep it up for too long.

    Slow and full range movements can be much harder than high volumes.  A pleasure to lead these fine men to start of this Wednesday morning.

     

  • Bag Your Grass Clippings

    It was 70 and sunny for 5 SOJ regulars along with YHC’s 2.1 and 2.2 to hit the parking lots and fields of Timberwolf.  It was a last minute decision to Q so YHC could control the workout for my 2.0s since they have missed the 2 Puppy Piles so far this year.

    THANG

    COP with SSH, DQ, Helicopters, Imperial Walkers, Hand release merkins and flutter kicks varying counts with some in conversation while DK tried to have a conversation with the Q.  Follow that up with some parking lot tracers.

    Mosey to the freshly mowed field that was softer than the fields of No Toll.  15’s just like 11’s but you know, adding up to 15 – Merkins and Squats and a run across the field.

    BLIMPS down the field – 5 broad jump burpees, 10 lunges each leg, 15 Imperial Walkers (traveling forward), 20 merkins, 25 plank jacks, 30 jump squats (jump forward) – finish the length of the field with a bear crawl to the end.

    Love Field – Partner up – P1 runs P2 exercise down the field until P1 gets back – Russian Soldiers, Polar Bears, Lunge

    Mosey up to the tennis courts for Mary – American Hammers, Freddie Mercuries, 6 inches, Crunchy Frogs, Peter Parker, Superman

    Double Round Ring of Fire with Al Gore after the first round and Plank after the second.  Flair optional.  Close out with 5 burpees OYO to fill the last few seconds.

    NMM

    Great to see Bag Phone as a regular at SOT and TW, unfortunately Digger tweaked a hammy and is out but he seems to be another regular too.  Today is YHCs 15th anniversary, hence the 15s instead of 11s, I know the PAX appreciated the extra rounds.  It was fun to have my 2.0s out today, Sweet n Sour has been itching to get out recently, especially since her brother got to play Ultimate a few weeks ago.  Cliffhanger will certainly be back for more and Sweet n Sour is already cooking up a plan to hit the July 4th convergence.

    The Timberwolf field was freshly cut soft grass.  It was cut nice and high and the grass clippings were plentiful.  One round back and forth and everyone was covered.  The PAX suggested requesting the school bag their clippings.  YHC is not advocating this since it is not the environmentally friendly option and is better for the grass to leave them.  However, it would be nice if I didn’t have to vacuum the car after every workout.  The 2.0s are not used to having to wipe down after a workout so YHC has some extra work to do.

    DK, Gumbo and Mr. Roper may all be in the market for new shoes.  There was discussion of contacting Lab Rat for info on volume shipping discounts.

    Come on out to Dogpile on Saturday to send Gumbo off for a month, I’m sure he’s got something good in store since he’s going to be out west without F3 until August.

    Convergence July 4th 7 am at Tredegar, breakfast afterward is in the works.

    It was a pleasure to be able to lead this morning, thanks for following along.

  • Father’s Day Trails

    3 Field Day victors and 4 other runners hit the trails for a variety of distances on Father’s Day.  YHC and Shakedown launched at 0600 and did the Carillon route and made it back by 0700 to meet up with 5 other dads.  A few, Flatline, Hardywood, and Upchuck?, had already hit OTB to make it a Sunday Double Dip.  Lots of discussion prior to starting about the distance and route.  Let’s get started and figure it out on the way.  Start out on North Bank, all the way to Brown’s Island where Hardywood turned around to make it back for some Father’s Day festivities.  The remaining 6 hit the pipeline to the Flood wall and Buttermilk.  Lab Rat was the only one to make a stop for a dip in the river.

    A quick COT and then Flatline, Upchuck and YHC took off for another mile or so to hit some nice round numbers.  Flatline and Upchuck got a half marathon with the Double Dip.  YHC got a little jolt of adrenaline near the end when a tree fell about 10 yards in front of me coming down Pump House Road to the parking lot.  Luckily the dog walking tomato ahead of me and YHC heard and saw it and were able to get out of the way before it hit the ground and powerline.  Vinny was a little worried he would get left behind but he pushed through and realized that no man left behind is the F3 way but especially on the trails.

    Thankful to be a father and have a couple of wonderful kids.  Happy Father’s Day men!  Give your kids some extra hugs, give your own father some love, and remember those that have lost their fathers.

  • Tuco is a Richmonder

    A quiet 10 gathered around the parking lot of Huguenot Park on a cool June morning to see what Rosie had in store for the PAX.  No gloves for the Q so Singer ditched his but others were more skeptical and kept their’s on.

    Mosey to the Soccer Field for Warm-o-rama – SSH, DQ, Helicopter, Imperial Squat Walker (shout out to my first post where DK tried to screw this one up), HRM, LBC

    To the sideline, partner up for Dora – 100 merkins, 200 squats, 300 LBC – Run with a twist – bear crawl the first half of the field the get up and run the rest of the way, alternate between bear crawl and lunge.

    Around the parking lot with High knees, Slide right, Butt kickers, Slide left – Mosey to another field – 8 Count Burpees Pan-pax – each person calls the 8-count.  Otherwise known as cheer practice, missed Gumbo and Viral for that one.   Mary – Flutters, Freddies and Peter Parkers

    Quarter Pounder – look it up in the lexicon if you are curious, it involves merkins, squats, Mtn. Climbers, SSH running and backward running.  This is where we may have entered Honeydo’s time warp.  The PAX was crushing everything this morning and there was still time for more.

    Over to the bleachers for Lindsey’s – Incline Merkins and Crunchy Frogs  Time is almost up so back to the flag for some American Hammers, Dollies and APDs.

    NMM

    Welcome to Richmond Tuco.  He is an F3 Winston Salem guy that has officially taken a job in Richmond and is currently living SOJ.  The rest of his family will be up in a few weeks and we are happy to have him in Richmond.

    After going gloveless for Vinny’s TwinTeam bear crawl and reading about Saab’s adventure yesterday the YHC is hesitant to go sans gloves except when YHC has control.  With the soft fields of NoToll this was an easy day without gloves.  The fields are in prime condition LabRat, ready for your Q next week.

    Not much mumblechatter on the day but it’s good to see some new regulars at NoToll with Flange and Beast.  The PAX crushed the workout this morning, I had a couple tributes to my first post with DK’s Imperial Walker fail and the Dora.  The time seemed to slow down through the middle of the workout and YHC had to fill some gaps with 8-count burpees and Lindsey.  Mr. Roper is riding a couple mornings a week with a couple other F3ers.  Nothing official but if you are interested, reach out to him.

    Honeydo’s BB yesterday reminded YHC that it has also been 3 years for me.   It’s been 3 years of ups and downs personally but F3 has kept me stable which helps me keep my family stable.  I appreciate the opportunities I have to come out and enjoy a workout and the fellowship of F3RVA.   Someone offered YHC a drink the other night and I declined stating I had a long run in the morning and was limiting the intake for the night.  The response was “Why would you do that?”  I joked that I have fallen in with a rough crowd that has convinced me to do stupid things like running all night and 50K races.  I’ll take this rough crowd over any others.  Thanks to everyone for the support, motivation, and peer pressure to do things I never expected.

    Announcements:

    See Vinny’s pre-blast for details on the June 16 Ghost Flag Field Day.

    June 23 – Puppy Pile

    June 26 – Gumbo’s HR Derby

    July 4 Convergence – Tredegar

  • New Location and Old Favorites

    9 strong posted for a tour of the new SOT AO.  Maneuvering around the morning bus activity, all PAX found each other in the parking lot with a flag planted and a heightened level of excitement.  YHC thought it was for the Rosie Q but more likely to see what the new AO has for beatdown options.

    THANG

    Mosey to the bus loop for the COP.  DQ for Wilson, SSH, Merkins, IW, LBC, FK, Peter Parkers.  Giant parking lot tracers across the lined bus parking spots, Lab Rat would be pleased.  (Now he’s even happier b/c he was mentioned in a backblast of a workout he didn’t attend)  Mosey around the school – find Door #5 – 5 burpees.  Show the pax the potential gauntlet of doors 8-17.  Stop at door #18 for Freddie Mercuries, 18-IC.

    Down the steps to the track and over to the second set of steps for a triple check.  P1-Runs up the stairs, around the bleachers and down the other set of stairs, P2-Squats, P3-Flutter Kicks.

    Fantastic 400’s – Round 1- 10 merkins, run 100m, 10 Monkey Humpers, run 100m, 10 Heels to Heaven, run 100m, 10 2ct Mountain Climbers.  Round 2 – Repeato with 20 of each.

    Love Hill on the hill to the track parking lot- Backward Lunges, Broad Jump Burpees, Polar Bears.  Back down with Hate Hill-Broad Jump Burpees, Russian Soldiers, Lunges

    Mary – 1-leg Alabama Prom Dates, American Hammers, Crunchy Frogs

    Back to the flag for a Ring of Fire – 10 merkins each with 10 together at the end.  5 burpees to close out the last 30 seconds.

    NMM

    Great start to a new AO men.  Lots to do at this AO, the stairs are something that we don’t have at many AOs and Honeymoon is already coming up with a plan to use them more.  Gumbo pointed out what seemed to be an extra large curb that Wilson quickly christened.  It’s not a true SOJ AO until Wilson spreads the salmon and malbec.  It seemed a little forced but it is done.  As we moseyed around the AO everyone seemed to find something else to use, multiple football fields, baseball fields, flying EH’s and hills.  The FNG even got a few civil engineering lessons on grate placement from YHC and Bobber.

    Welcome Cougar Bait, it will likely get shortened to Cougar, but any man in his 20’s that states he is “single and ready to mingle” sounds like Two Can’s prodigy.  Kotters to McRib, good to have him back out, hope this AO fits into his schedule.  Singer wants to get in touch with Marmaduke to discuss how to post with 2 little ones at home, Singer is not up for excuses.  Singer may have been a little salty that Wilson fartsacked yesterday and didn’t deliver his golf tournament winnings.

    Announcements

    Memorial Day Convergence – Monday 7am Tredegar Parking lot – Hot Potato Q

    F3RVA Summer AO Challenge tour begins Tuesday – Hit all or some, you against you.  Bonus AO Monday.

    Fun times today men, looking forward to many more mornings at this AO.

  • Welcome back

    2 regulars and a Kotters posted at RiverRun for some early morning fun.  Roads were mainly dry and YHC hadn’t thought much about the route today so we made it simple.  As simple as going up Twin Team to start can be.  Up Twin Team, right on Brigstock – go until the clock hits 23 min, turn around and come back.  This is not much of a negative split since the out includes going up the hill and down coming back.

    Devito finally succumbed to some of my EHing to get another runner out to RiverRun.  I think seeing him at Wilson’s golf tournament helped a little.  He mentioned how much he enjoys running early and kept a good pace considering he hasn’t run in a few months.  Great to catch up with him and find out the extensive connections we have, from college roommates to in-laws.  Lugnut was fresh off a week at the beach and hit the hill hard.  Another flying EH attempted on the guy Gumbo and I saw a few weeks back.  He’ll come around.

    Great run today guys, feels good to start the morning getting the blood flowing.