Author: Rosie

  • Running Through the Basics

    3 able-bodied men arrived at the Twin Team parking lot for a Rosie led partial tour of the AO.  With the other 2 PAX being Radar (FNG from Tuesday) and Doozy, he of only a handful of workouts, YHC took the Q.

    Warmarama w/ SSH, Helicopters, IW, merkins, LBC

    Mosey around to the are near the football field for a 6 pack.  1 pullup run to sidewalk 5 WWII – repeato to 5 and 1.

    Parking lot 4 corners – start w/ 5 burpees, 10 jump squats, 20 merkins, 30 Freddie Mercurys, back to the start for 40 mountain climbers.

    Over to the school for Triple Check – Donkey Kicks, lunges, run to a light pole and back.

    Back to the parking lot for 11s between light poles – merkins and Box Cutters

    Up to the field – cross the field with 30 bear crawl steps, 20 lunges, 10 bunny hops, 5 broad jump burpees, 30 bear crawls, lunges to the end.

    Finish with some Randorama – FK, Peter Parker, Werkins, Dollies, Rosalita, Invisible Jump ropes, APD…maybe others.

    Great to have the small group and get to know Doozy and Radar.  After the beat down YHC learned that both prefer running, had I known that we could have put on some miles.  With the limited F3 experience from other PAX, YHC decided to give them some standard F3 material for the next hot potato.

    Hammers and Ales tomorrow night.  There’s still time.

    Coats to Marmaduke.

    GrowRuck March 22-24 – Honeydo has the info

  • Rosie drops 250

    After SOT yesterday a couple SOJ regulars noted that they would not be attending the Rosie Q at Timberwolf, apparently word got out in New Market too with a no show from that contingent.  Fortunately Beaker showed up to keep YHC company.

    Mosey around the parking lot checking out a potential LIFO, no dice, unless the teacher wants to workout in khakis (Ask Vinny if yard khakis are acceptable workout attire).  Warmup IC and In Converstion with Helicopters, DQ, Arm Circles, SSH, LBC, Merkins, IW.

    Mosey to the bus loop for Blackjack – start with 20 LBC on one side of the lot, run across do 1 merkin – continue adding up to 21 to 1 LBC and 20 merkins.  Easy mosey to Light pole alley.

    Alternate choosing exercises and movements between poles.  Assortment of Squats, box cutters, Freddie Mercurys, merkins, SSH, Alternating shoulder taps and others, closing out with American Hammers.

    Thanks for keeping YHC company and setting the pace Beaker.  After a night of hanging at a neighborhood fire pit and sampling the kids candy the “in conversation” pace was appreciated.  A total of 250 merkins were dropped on the 2 PAX to get started on November the right way.  This all went down the morning after YHC’s namesake, a not quite washed up Derrick Rose, dropped 50 in an NBA game.  After multiple knee surgeries and bouncing around the NBA, he’s still got it.

    Thanks for indulging me and letting me lead you through some merkin heavy work this morning Beaker.

    Have a great day.

  • Cool Air and Rucking

    6 made it through the storm and could make it out of their neighborhood to post for a cool autumn morning in the gloom of TwinTeam.  It was especially gloomy in the parking lot since none of the lights were on.  The Q had no power and trees down in the neighborhood and asked YHC to take over.  YHC was happy to fill in since I was on standby yesterday but didn’t get the call.

    3 ruckers headed out early for some hills with some extra weight.  The remaining 3 did the following:

    Mosey to the bus loop for a warm up then slide over to the blacktop behind the school for 4 corners, prostitute style.

    Corner 1 – 10 Diamond merkins, Run to Corner 2 – 20 Monkey Humpers, back to 1 for 10 Diamonds. Corner 3 – 30 Freddie Mercuries, Corner 4 – 40 Mountain Climbers.

    Back to the bus loop for a triple check – Run the loop, Alternating shoulder taps, flutter kicks.

    Pass to Tobit – Head to the high school where there are some lights on.  Since they are on, might as well use them.  Light pole 1 – 1 burpee.  1 burpee – Run to light pole 2 – 2 WWII back to 1 for 1 burpee.  1 burpee – 2 WWII – Light Pole 3 – 3 merkins – 2 WWI – 1 burpee.  Continue with 4 American Hammers.  5 Rosalitas.  6 Plank Jacks and finally 7 burpees.  Mosey back to the flag to meet the ruckers (Not Darius’s family).

    Numbers/Names/COT – Marmaduke took us out with prayers for those affected by the storm here and throughout its path.

    Marmaduke, Wilson and Honeymoon showed up early and hit the roads, including Twin Team with their ruck sacks on.  Honeymoon and Marmaduke are the instigators of this and Wilson is game for anything that doesn’t involve running.  Which is good since that seemed to be the theme of the beatdown today.  Reasonable to small exercise counts with lots of running in between.  Tobit continues to fly around at blazing speeds and Doozy is becoming a consistent SOJer.  He also learned that we really mean it when we say rain or shine.

    I hope everyone made it out of the storm without too much damage or trouble.  If you need help, do not hesitate to reach out.  Michael brought plenty of rain, wind and damage but left behind some nice cool air.  Seems like that might be here to stay for at least a week or so.  It was nice to be able to breathe and not be sweating before we start.

    Have a great day men, help a neighbor in need if you can.

     

  • Too many doors

    3 SOJ regulars parked in the streetlights of the Turnpike to get some early morning work done, hot potato style.

    Mosey down to the track and around a few times to get a mile plus.  Stop near the bleachers for Peter Parkers, Alternating Shoulder Taps and Flutter Kicks.

    Pass to Tobit, who does a quick pass to DK since he wants to stay at the bleachers.  Ciabatta with Step-ups, repeato w/ Dips.

    Now it’s Tobit’s turn.  Mosey to the front of the school to Door #1.  Doors 1-10 – Burpees corresponding to door #.  Doors 11-15 – American Hammers, Doors 16-20 – LBCs.  Bonus, there is a 20A and 20B so double up on 20.  With at least 13 more doors to go and not much time Tobit passes it back to YHC.

    Random assortment of exercises and counts – Imperial Walkers, Parker Peters, HRM, FM + others

    Numbers/Names/COT

    The initial mile was a good way to catch DK up on the Conspiracy takeover at NoToll.  The rest of the workout was no different with near constant discussions ranging from high school bands to DK’s impending M-in-law visit.  A brief lull in the mumblechatter between Door #4 and Door #10 while we slogged through the burpees.  Great workout, better fellowship.  Enjoyed it this morning men.  Have a great day.

    Bring Coats to Dogpile – Marmaduke

    CSAUP 10/20 – see pre-blast, lots of options – TYA

    Toolbank fundrasier 11/10? – see Viral

    New one – Oyster and Pig Roast at the Boat Club on Old Gun for Tad Dupriest Foundation 11/3 – Le Tigre is your man for this one

  • Animal Planet Workout

    Slow day at Timberwolf as YHC stood in the flag waiting for Gumbo to return from his EC mile.  Beaker was riding solo this morning with the New Market crew being otherwise occupied on this lovely October morning.

    On the initial mosey to the parking lot YHC mentioned that YHC’s M has been doing a workout that did a lot of things that we already do.  After having her list the order of things to try it out on the PAX, YHC forgot to review it this morning and was struggling to remember of the list of 10 exercises.  Since YHC had nothing else planned we were going to try it out anyway traveling around the bus loop.

    Warmup with DQ, Helicopter, SSH, Hillbillies, LBC in the parking lot then mosey to the bus loop for the main event.

    Inchworm – walk hands out, feet in x 4

    Inchworm x 4, Spider merkins (staggered hands w/ Peter Parker) x 4

    Inchworm x 4, Spider merkins x 4, Diamond (Grasshopper) Squat Jumps (Feet apart, together, apart, together = 1) x 4

    3 above + Duck walk (4 steps =1) x 4

    4 above + Flamingo kicks (1 leg deadlift, 1 leg behind) x 4 each side

    5 above + Gorilla walk x 4 each side

    6 above + Bear Crawl (4 steps = 1) x 4

    7 above + Crabcake w/ dip x 4

    8 above + Donkey Kick w/ Frog jump x 4

    Do an additional 4 rounds of all 9 exercises while traveling around the loop keeping the PAX together.

    Mosey around the back of the school and in keeping with the 4x theme, 4 burpees to close out the final seconds.

    Announcements –

    • Coat donations – See Marmaduke
    • Healing Place Running – See Swiper
    • CSAUP 10/20 – See TYA

    Great to work today with Beaker and Gumbo.  Thanks for indulging me with this experiment.  It was probably better to try with a PAX of 3 and no one that struggles with instructions.  Bonuses for this beatdown were keeping the PAX together, no running (Wilson) but constantly moving, and the options for alternate exercises or lower reps.  My M recommends no warmups and going through the entire thing 8 times, not 4, and the missing 10th exercise was Breakdancers, there’s always next time.   This is not a workout to forget gloves.  Expect to see the Spider Merkins again soon if Gumbo has anything to do with it.

    Enjoy your 90 degree October day gentlemen.

     

  • Tale of Two Davids

    It was the best of times, it was the worst of times, not really, it was a cool, wet Wednesday in the gloom at SOT with YHC and a couple of guys that don’t call each other David.  No one signed up for the Q and YHC had an idea this morning that DK liked more than running 5 miles.

    Break out two kettlebells for a little weighted action.  Warm up with some of the usuals and then on to the triple checks.  With 2 kettlebells and 3 men we mixed it up to have 2 men with KB at all times.

    Triple Check 1 – P1 runs to the flagpole and back, P2 KB swings, P3 Goblet Squat

    Triple Check 2 – P1 Bear crawls across the bus loop and parking spaces, P2 curls, P3 Halos

    Triple Check 3 – P1 and P2 Waiter/Farmer carry 1 Kb each, P3 5 burpees run to catch up – switch KB to give everyone a chance with each weight

    Triple Check 4 – P1 run to the flagpole and back, P2 Sit and Press, P3 Lawnmower Rows

    Triple Check 5 – P1 and P2 lunge with 1 KB, P3 10 HRM then run to catch up, switch KB each round

    7 minutes of Mary – Flutter Kicks, Dollies, Freddie Mercury, APD, Peter Parker, LBC

    YHC had a good time on the tour getting back to the couple of KB workouts (Mudface’s shoulder crushing Murph notwithstanding) and decided to bring it back to a lower attended AO.  First thing was to get the KB lent to Kubota for the tour back.  Apparently he enjoyed the KB workouts so much he is going to be a regular at Circus.  DK was happy to do some KB workouts again after being a founding member of the CM crew before tweaking his back and not returning.  We were trying to remind ourselves of various KB exercises to do.  Tobit mentioned the lack of bicep exercises so we through some curls in there to help him sculpt his guns.  Consensus, from the 3 attending at least, was that the kettlebells worked well and may become a semi-regular occurrence at SOT.

    Great job guys, thanks for letting me take the reigns this morning.

  • New Crocs

    The morning started with a few question marks…What to do with the beatdown, how many would actually post, would there be any out of town visitors, and how much rain/wind would there be?  The 6 strong that posted had all the answers plus some at the end of the beatdown.  A potential visitor that reached out for a down range beatdown didn’t post but Wedding Singer brought his nephew from Wilmington whose family is sheltering with the Singer’s to ride out the storm.

    With all 6 ready to go and a few headlamps distributed the PAX headed off together down James River Road.  After confirming that the Egg can hear but not repeat any foul language heard, he’s 14 of course he’s heard it all,  a brief recap of the JITFO acronym was laid out.  Follow that up with some high knees, butt kickers, slide left and slide right to loosen the legs.  Stop at the intersection of Riverton Ridge to loosen the arms. Arm Circles, odd numbers (more than 10 small/5 big) were used.  YHC was questioned whether the use of additional arm circles was Corporate approved, always.  Enough with the warm up.

    Run up Riverton Ridge to the first intersection, 100 SSH.  Run to the median split, 75 Mtn. climbers, run to the roundabout, 50 2ct flutter kicks, run up the hill to the right, 25 merkins, Run up the hill to the Ashwell intersection 5 burpees.  Back down, stopping at each spot with 25 werkins, 50 Freddie Mercuries, 75 Alternating shoulder taps, 100 squats.  Run around the back of the school, stopping for Dollies along the way.  Find the pull up bar.  5 pull ups, go across the monkey bars.  5 more pull ups.  Past the stadium to the parking lot for Mary.  5 burpees, sprint across the parking lot.  Back to the flag for a Ring of Fire, significant flair with Tobit and Egg that started the trend of clap merkins around the circle.

    NMM

    First off prayers for those in the path of the hurricane.  There could be a significant amount of damage and hopefully the advance warnings have gotten most of the people out of the area.  Glad Egg could make it out but his brother Chicken was nursing an injury and didn’t get to experience the beatdown.  Great work Egg, he provided some comic relief in namearama when Singer told him what to say and he was self proclaimed “scrambled”.  Apparently the beatdown scrambled whatever it was in his stomach this morning.

    Tclaps to Gumbo for running 2 miles to and from the AO with knowledge that YHC was going to try to get him some miles during the beatdown.  The “campus” of Twin Team is so big, it is not necessary to go off campus but heading up the road on a string of pearls with some hills added to the fun.  Tobit was flying around in the lead and seems to be in top running form.  A brief bout of heavier wind and rain died down and the PAX was left with a light mist and breeze through the morning.  Congrats to Mr. Roper and condolences to his M on his purchase of a new pair of Crocs.  His deteriorated a few months ago so who knows what he was walking around in since then.  He will stop at nothing to get a new pair, even sneaking into Bass Pro after hours.

    Apologies to Singer’s nephew and his sister-in-law for pushing Egg to the limit, although part of me thinks his father, a Marine, would be proud of his 2.0s effort this morning.

    Great work today men, stay dry.

    Announcements:

    • 9/22 – 4 year F3RVA anniversary convergence  Dogpile, 6 am beatdown, 7 am running
    • 9/29 – Puppy Pile
    • 10/20 – CSAUP on the trails

  • Tour de Doors

    YHC pulled up to the AO early to see a light making it’s way around the track a couple times.  As the other PAX started to roll in Oyster emerged from the gloom after getting in some extra credit track time.  He was apparently concerned that since YHC had the Q he wouldn’t get enough of a beatdown in the standard 45 minutes.  Let’s see what we can do about that.  The New Market Clown car emptied out and just as FNG (Gerry) pulled up the PAX was off and picked him up on the way out.

    Warmup with Don Quixote, Side Straddle Hops, Imperial Walkers, Merkins, LBC

    Partner up for Dora in the bus parking lot.  Partner 1 runs around the median and back while partner 2 does 100 merkins, 200 Squats, 300 Flutter Kicks (2ct)

    JITFO (See a BRR participant for the story on this one) to the front of the school to find Door #1.  Doors 1-5 do the door # burpees.  Doors 6-10 – Box Cutters, Doors 11-15 – Squats, Door 16 – merkins, Doors 17-18 LBC, Door 19 – merkins?, Doors 20-21 LBC, Door 22 – American Hammers (per Tobit), Door 23 Crunchy Frogs

    Take a break to make sure Wilson doesn’t have a concussion after running into a school sign.  Curb Crawls up to 5.  YHC thinks the main reason Honeymoon doesn’t wear gloves is so he has an excuse not to do bear crawls on pavement.

    Back to the shovel flag for Mary – Dollies, APD, Cross Leg Lifts, American Hammers.  Ring of Fire with Flair

    Numbers/Names and Wilson took us out.

    NMM

    First off, welcome Peaches.  He reached out through the website after a friend from GA told him to find F3.  His attendance will be limited due to scheduling conflicts but hopefully he can become a regular.  This group will help in more ways than the physical fitness.  YHC wanted to give Peaches a taste of what we typically do and what better way than what was done at my first post but a Dora with some bear crawls thrown in.

    The New Market Clown Car was in full effect this morning with 5 popping out of what YHC is picturing as a Yugo.  It probably was not but the story is better if it is.  Way to bring it fellas.  Wilson had room to bring a hug for everyone, even Peaches when he found out he was a fellow Bills fan.  The hugs were just Wilson’s way of coping with having a rookie QB starting for his team now.  Great to see Cerrano back out and pushing through everything.  Beaker and Oyster were happy to have some company after the dynamic duo hit the AO for their first unofficial Qs last week.  Wilson was checking out the bike racks when a lightpole mounted banner sign popped out and smacked him in the forehead.  Seeing no blood he continued the workout.  YHC had him close us out to check for signs of a concussion, all seemed well.  Hope the knot on your head isn’t too bad.

    With a Dora and partnering with someone like Gumbo, the first runner does not have many merkins left to do after the first run.  Depends on who you are on whether that is a problem or not.  Props to Marmaduke for helping Peaches out through the Dora, no man left behind.  It doesn’t get easier, you get stronger.

    Announcements

    • 9/22 – 4 Yr F3RVA convergence at Dogpile 6am w/ 7am run and cookout after
    • 9/29 – Puppy Pile – Marv’s in charge

  • Why are Overhead Claps so hard

    8 faithful hit the gloom and the humidity head on for a beatdown at NoToll.  The PAX was expecting Sugar Sock but he is sick and requested a sub for the day so YHC was happy to step up.

    Mosey to the field for a warm up of DQ, Helicopters, IW, Annie, LBC.

    To the end line for a Quarter Pounder (abs) – Run to 25, do 25 WWI, Backward to the start, To the 50, 50 Box Cutters, Backward to start, to the 75, 75 Freddie Mercuries, Backward to start, to the 100, 100 Flutter Kicks, Backward to start.

    Catch me if you can – P1 5 burpees run to catch P2, P2 bear crawl – swap for the length of the field.  Repeato with lunges.

    Quarter Pounder #2 (arms) – 25 Hand Release Merkins, 50 Alternating Shoulder Taps, 75 Carolina Dry Docks, 100 Overhead Claps

    Back to the basketball courts for Suicide Ladders – run to foul line, do 5 American Hammers at the baseline, increase by 5 each time you hit the baseline, 5, 10, 15, 20.  Repeat with merkins and Monkey Humpers

    Mary – Dollies, APD, 1-leg APD, Rosalitas

    DK and Olivander had some good discussion, that YHC mostly missed, about life across the pond now that DK is back from a 3 week trip to sunny England.  Beaker is back and hitting it hard, even when 2/3 of the New Market crew bails on him early in the morning.  Wanted to try a flying EH on the couple with the toddler in the stroller at 540 am but we held off.  The all arms QP was tough and 100 OH claps after the 75 CDD was a killer.  Thanks for sticking with it guys.  Next time QP #3 will be legs but after a couple days of running YHC wanted to save the legs.

    Great to get in a good sweat and some fellowship this morning.

    Announcements

    • Labor Day at 3 Lakes Park, 7 am – Northern VA, North side, somewhere in that direction
    • F3 RVA 4 year anniversary – Sept 22 @ Dogpile
    • BRR/HDHH at TYA’s wednesday

  • Where’d Who Go

    The humidity came back for the start of the work week and the 5 men at River Run.  5 miles route for all, or so we thought.  The route is into Tarrington and up the hill to Robious, back down the hill and do the Ashwell loop.

    When YHC and Olivander decided to add an extra turn we thought we saw Singer starting around the loop, apparently this was not him.  Ran into Gumbo and Honeymoon who thought Singer was behind them so YHC and Olivander circled back to find Singer.  After a couple hills and no Singer we turned around and headed back to the AO.  Singer found us in his car and let us know that the man we saw was A) obviously not him and B) he had taken a different route back to the AO.  No worries, everyone got back safely and Olivander and YHC got a little extra mileage in, with a great push at the end too.

    This was Olivander’s first time at River Run and the hills of Tarrington.  It’s no BRR but it’s decent prep for the hills there. Hope you make it back out again soon. Due to the extra mileage the COT was missing a couple PAX, TClaps to Gumbo for sticking around and waiting for us, also for doing Freddie Mercuries as we rolled into the parking lot.

    Announcements:

    Labor Day Convergence – Three Lakes Park – 7am – See Pre-Blast or Spit for more info

    F3 RVA 4 year anniversary Convergence – Sept 22 at Dogwood Dell – 6 am workout, 7 am Race

    CSAUP – October 20 – plan to run a little or a lot – you against you