Author: Rosie

  • Water Aerobics

    3 redwoods posted for a little splashing around at Twin Team.  Vinny left early to make sure he could make the long trek and Rosco hydroplaned his way down 60 to make it as we were leaving the parking lot.

    Mosey into the bus loop for a little warm up on our feet that included SSH, DQ, IW and Moroccan Night Club.

    Over to the basketball courts for intro to Form Friday.  10 Hand release merkins/Alternating Shoulder Taps, Sprint across the courts, 10 slow Freddie Mercuries, sprint across the courts, 10 good low CH squats.  Things get a little sloppier after that.

    Mosey through the streams of water running around the playground track to the playground.  3 full hang pull ups, 5 HRM – Repeato 3x Mosey around the track to the other side for 10 single leg lunges, 10 CH squats.  Find a good puddle in the middle of the field for FK and American Hammers.

    Triple Check – run across the field, slow in place lunges, elbow plank, in the ditch.

    Back to the playground for 3 rounds of – 5 full hang pullups, 10 HRM (find the deepest puddle), 15 CH squats, run to the field, it’s one big puddle, 10 full WWII, 20 2ct Freddies.  Mosey back to the parking lot and close out with Dollies.

    NMM

    Wow!  Great work by Vinny and Rosco today.  Days like this are a lot of fun, everyone reading this that did not post should be disappointed they missed it. YHC had every intention of today being a strict Form Friday but the rain and puddles proved too much fun and some of the form went out the window for a little splashing around.  Running across the field feels a little different with 3 pound shoes and inch deep puddles.  Vinny found the best spot for the HRM with a deep puddle that added some extra resistance trying to push yourself out of it.  YHC is still finding chucks of mulch all over, Vinny tried to clean up in the bird bath puddles but not sure how well that ended up.  

    Vinny has started the summer challenge early getting to know all the AOs.  Only a small portion of this one seen today but there was plenty of fun to be had.  Rosco came in hot after YHC and Vinny left the parking lot and we thought he might be leaving but he was driving around to try to find us.  We were able to circle back and collect him, certainly don’t want to leave a man behind in weather like this.  It’s fun to play around in the rain like we’re kids again, because, let’s face it, we’re all big kids anyway.

    Puppy pile tomorrow 7:05, bring an extra towel.

    Enjoy the rain.

  • Good sense of Direction

    The two RiverRun regulars were preparing to depart on a run through the neighborhoods when a vehicle unfamiliar on Mondays rolled into the lot.  Rosco popped out and with a couple instructions on the Tarrington route we headed out.

    We tried to give Rosco some directions to skip the Ashwell Loop and have us catch up to him but apparently he is too fast for that.  He made it up the hill and back down before YHC had a chance to catch up to him and give the next set of instructions.  YHC and Gumbo split up to make sure we didn’t miss him and so Gumbo could visit his favorite blue box.

    Rosco was waiting at the AO as YHC finished up and had made his way through the neighborhood.  Good thing he has a good sense of direction and made it back to the AO alright.  A few more visits to the RiverRun and he’ll have most of the roads down.

    Sounds like Rosco might become a regular runner, great to have him out.

    Discussions about the future of SOT, more info to follow.

    Announcements:

    HDHH Wednesday, 5/16 at Independence.

    Convergence at Tredegar on Memorial Day.

    Shaved head fundraising, see Shakedown’s post.  Or post where he does, he’ll let you know the details.

  • Murph First Timers

    With Honeymoon on the Q sheet most everyone knew what would be in store for the day.  Unfortunately YHC got a text that Honeymoon was laid up with a stomach bug and a substitute was needed.  YHC was happy to step up but wasn’t sure whether to do the Murph or not.  Offshore posted and the decision was made.

    The Murph it is, after all, it is May and the official “Murph Challenge” is a Memorial Day thing.

    Run a mile – 10 rounds of 10 pull-ups (or AMRAP), 20 merkins and 30 squats – Run another mile.

    NMM

    YHC partnered up with Offshore recently at the Rusty Cage and he was asking when the Murph is done.  Look for Honeymoon on the Q at TwinTeam and you’ll find it.  Obviously this is well known and many other PAX avoided TwinTeam while Offshore accepted the challenge.  When Offshore got out of his car and said “You’re not Honeymoon.”  YHC knew it had to be the Murph.  Mr. Holland rolled up at 0530 and we rolled out, informing him on the way that we were doing the Murph.  He thought he had avoided it since it is usually the first or last Friday of the month, not this month.  It’s a tough workout but Offshore and Mr. Holland crushed it with some time in the middle to shake the arms loose for an extra pull up or two.

    Announcements

    Offshore is still looking for fluids.

    Mr. Holland and Shakedown are shaving their heads for St. Baldricks

    HDHH at Independence on 5/16

    Wilson’s golf tournament 5/18

  • SOT Duo

    2 of the SOJ faithful avoided the pull of the fartsack to hit the SOT gloom.  A nice cool morning greeted the 2 of us and after some discussion on where the rest of the SOJ PAX has been on Wednesdays we headed to the track for a hot potato.

    A lap around the track and then some warmups In Conversation – DQ, Helicopter, SSH

    11s – Merkins and Box cutters with a run across the field.  Watch out for land mines left by the geese.

    Roscoe – Tire toss – back and forth 8-10 times.  8 minute run around the track.

    Form Stations – 20 Dips, 20 LBC, 20 Hurdle OH Press, 20 Hurdle Curls, 20 APD – Repeato  Do all reps with good form

    Back to YHC for some Mary – FK, AH, FM, H2H

    COP

    NMM

    Need to get those deep SOJ guys back out to SOT or EH some new ones, the numbers are looking thin recently.  Some of those New Market guys need to know they can show up even if they don’t have a clown car.

    Rosco has a fun filled day of log splitting ahead of him.  He’s going to try to make it out again this week but after hearing the level of work he has set up for himself today,  I wouldn’t blame him if he took a well earned day off.  Discussion of form over volume probably had Toga and Conspiracy smiling somewhere.  Look for more of that from Rosco and possibly YHC.

    Thanks for showing up and pushing me to get better Rosco.

  • F3 Musical Ladies

    A baker’s dozen hit the fields of NoToll on a cool spring morning for a little fun with the bluetooth speaker and YHC’s ladies.  A variety of layers for the PAX today with Wilson offering some of his multiple hoodie layers to some of the cold blooded among us.  A couple guys noticed the Q had no gloves, running?, no just warmer weather and the soft grass fields.

    THANG

    Mosey to the parking lot for a warm up of DQ, IW, Helicopter, SSH (speed round).  Somehow we hit 40 really fast, thanks Hardywood.

    Mosey to the pavilion to pick up the speaker and to introduce Sally.  For those that don’t know, listen to Flower by Moby – Every time you hear “Bring Sally up” go to merkin up position, “Bring Sally Down” low merkin position (try not to hit the ground).

    Lindsey – Lunges/Bear Crawl steps – 30 lunges, 10 bear crawl steps run the rest of the way across the field.  repeat with 25/15, 20/20, 15/25 and 10/30.

    Proud Mary (CCR) – This is a new one to YHC but it was in the lexicon.  WWII until the chorus “rolling…” Crunchy Frogs during the chorus, switch to FK until “rolling…” again back to Crunchy Frogs, back to WWII.

    Nicole – Forgot about her until Gumbo reminded me yesterday.  10 minutes of 10 decline merkins, 20 ball dippers and a lap around the field.  Repeato until time

    Roxanne – Simple instructions, run in place until you hear Roxanne, burpee for every Roxanne.

    Circle of Mary – APD, American Hammer, FM, Cross Leg Lifts, Superman – throw some Diamond Merkins and Hillbillies in for fun.

    Mosey back to the flag to meet the ab version of Sally – 6 inches to Heels to Heaven – Only got through about half of this one before Wilson’s internal “Dogs and Kids” alarm went off.

    Announcements

    HDHH – 5/16 Independence Golf – Range balls and drinks, range closes at 630 – See Gumbo

    Golf Tournament – 5/18 forethecause.org See Wilson

    Shaved Heads – Shakedown and Mr. Holland – Donate

    Puppy Pile – 5/19 7:05 am at Dogpile See Upchuck

    NMM

    As Honeymoon so plainly said YHC brought out “all the ho’s” this morning.  YHC has been waiting for a dry day to bring the speaker and give Sally and the others another shot at the PAX.  They did not disappoint.  Not as much music as Wilson’s stage Q but more movement too.  Good luck to the PAX today keeping one or all of those songs out of your head.  Glad we finished up with Sally since that one is the most likely to stick.

    Thanks for letting me lead this morning, good fun.

    Have a great day.

     

  • Is that the hill?

    2 RiverRun regulars and a SOJ regular hit the hills of Tarrington.  Shakedown has been out to RiverRun once before but didn’t recall much about the route.  He had the joy of the TwinTeam to SOT leg in the CSAUP so we decided to reverse it today and let him go down the hill.  YHC and Gumbo warned Shakedown of the climb up Ashwell, as we approached the roundabout he asked “Is this the hill?”  Yes and no, yes it’s the start but at that point you could only see about one-third of the fun to climb.

    An inordinate amount of traffic this morning.  Shakedown believes it’s gym traffic, non-F3ers realizing it’s getting warmer and summer is quickly approaching.  A nice easy run of 5 miles together into Tarrington,  up the hill and around the school to finish.  Bonus, there is a group of tires, large and small, behind JRHS.  That may be something a future Q at TwinTeam could utilize.

    Good run this morning guys, great weather to be out on the roads.

    Announcements:

    Golf tournament – See Wilson

    St. Baldrick’s fundrasier – Shakedown with more info

    Sugar Sock VQ at NoToll tomorrow.

  • 100 days

    10 winter warriors escaped the fartsack this morning for yet another chilly beatdown at NoToll.  We are now 100 days into 2018 and winter still has a grip on the weather, causing the PAX to keep their winter gear out of the attic for now.  Theme of the day – 100

    THANG

    Mosey to the parking lot for a warmup of SSH, DQ, Helicopters, IW and LBC.

    Mosey to soccer field 1 for 4 corners – 25 merkins at the start, and 25 merkins at each corner around the field; Round 2 – 20 2-ct Flutter Kicks at each corner, repeat the first corner

    Mosey over to the pavilion for Dora 100s.  P1 runs across the field, P2 completes 100 Makhtar N’Diayes, 100 dips, 100 Monkey Humpers

    Field on the other side of the pavilion for a jump squat ladder – 1 Jump Squat, run across the field, 2 JS continue up to 10 and back down to 1.  LBCs on the soft grass for the six – Once the 6 comes in 50 LBC IC (100 total)

    Mosey back to the basketball courts – partner up.  P1 donkey kicks to 100, P2 run across the courts

    Ring of Fire – 10 merkins, Mary – Freddie Mercuries, American Hammer, APD; 10 merkins each OYO

    NMM

    Excellent work today.  First, thanks to Gumbo for relinquishing the Q for today.  He had some last minute business travel and since the Q sheet for NoToll is always full YHC was happy to take over.  We started with 8 but had a nice even 10 by the end of COP, things aligned well for the 100th day of 2018.  Many ways to get to 100 and we didn’t even get to all of them.

    The self proclaimed Luddite of the group, Roscoe, asked for IT help to sign him up for the Q at SOT tomorrow.  DK, our resident SOJ IT manager, is unable to fix Roscoe’s issues so we are reduced to adding his name to the Q sheet whenever he asks.  Roscoe, if you are able to find your way to an internet cafe, you have the Q tomorrow.

    Great to see Posh back out and Flange becoming another NoToll regular.  Hopefully the warmer weather is on the way and we’ll be able to put the long sleeves away soon.  CSAUP is approaching, final preparations and tapering are in effect.

    Announcements:

    Prayers for Lab Rat and his father. Flashdance and his uncle.  Marmaduke should be adding a member to his family tomorrow.  His M helped him set his “priorities” straight and don’t think we’ll seem him for a little while.

    Thanks for the opportunity to lead this group of strong men this morning.  Have a wonderful day.

  • Dress for the weather

    3 SOJ posted on a cool April morning with some snow lingering on the ground and vehicles.  Flatline joined the regulars to get a few miles under our belts less than a week before the CSAUP.  Straight up the Woolridge hill into the wind and into Midlothian, take Salisbury Road onto the dirt road and into Salisbury.  Small loop up to Winterfield and back to Charter Colony and the VSF.

    Only 3 PAX the attire was varied with Flatline going short sleeves and Honeymoon going full winter jacket,  YHC split the middle with sleeves but sans jacket.  Flatline wasn’t digging the early wind but Honeymoon admitted the jacket was overkill by the end.  Great 2nd F with expensive refills at Urban Farmhouse.  CSAUP talk dominated, SOJ is ready to rock and roll!

  • Timberwolf Trio

    Sitting solo in the 37 degree parking lot YHC was considering which route to take for some miles when Mr. Roper and his crocs rolled in with Tobit not far behind.  Now that there were 3 PAX and no one on the Q sheet, YHC took the lead and we were off.

    THANG

    Mosey around the back of the school and to the bus loop for the standard warm up of DQ, Helicopters, SSH, IW, Merkins and LBC.

    Mosey to the entrance for light pole 11’s – exercises suggested by Mr. Roper and Tobit were vetoed and the 11’s were merkins and 4 count Freddie Mercuries.  Mosey around the bus loop and include the light poles that are out too.  Note:  There are more than 10 light poles in the loop.

    Mosey to the front of the school for a door tour.  Each door is conveniently numbered for our use do the door number of exercises as you pass them  Exercises included – Doors 1-8 burpees, Doors 9-16 Squats, Doors 16-23 2-ct flutter kicks.

    Four Corners in the parking lot  Corner 1 – 1 burpee, Corner 2 – 2 jump squats, Corner 3 – 3 Heels to Heaven, Corner 4 – 4 4-ct arm circles (for Mr. Roper), keep increasing the count – 5 burpees, 6 jump squats…around 3 times total.  Plankarama with some alternating shoulder taps and Peter Parkers, Dollies, 1-leg APD, American Hammers.

    At the light poles back to the flag alternate between 2 burpees and 5 HR merkins.  Tobit calls Rosalitas and Mr. Roper calls SSH to finish it off.

    Numbers/Names/ Tobit took us out

    Announcements

    Healing Place – last Saturday, looking for a couple people to run 6ish miles with the group.  See Shakedown and/or Upchuck.

    CSAUP is a week away.  Find someone and ask if you need to know more.

    NMM

    Mr. Roper was exhausted after his VQ at NoToll, this was apparent since everytime YHC asked him for an exercise he suggested Arm Circles.  We finally included them with the 4 corners just for him.  Mr. Roper promised to stay consistent with his Q frequency so we should look for the next one in another 22 months.  I think he would do more if Viral would write his backblast every time.  Tobit also expressed an interested in taking the Q more often so hopefully we can be on the lookout for that again soon.

    The numbered doors add plenty of fun but is was especially exhausting when we found doors 7 and 8 are right next to each other with no break.  I had read in a few back blasts that the light poles had been used for various stopping points but was unable to fully appreciate the well lit parking lots until YHC called them up this morning.  Discussions of egg salad and pimento cheese sandwiches on white bread and EF Hutton’s expected Masters tribute dominated the post workout discussion.

    Jville is on the Q sheet for TwinTeam tomorrow – come one, come all and join the fun.

  • Easter Fools

    The Easter Bunny hit a couple SOJ houses a day early due to travel plans so two runners hit the streets of OTB to get some early miles in. A loop through the Grove, Mines and Village and 5+ miles.  Honeymoon, after nursing a sore calf for a few weeks was back close to full strength and hitting a good pace through the last half of the run.  Both of us were hitting the road later in the morning but had enough time before the families arose to get a few miles in.

    Hope everyone had a Happy Easter with their families.