Author: Rosie

  • Offshore goes Off Road at Off the Books

    2 BRR preppers, 1 summer tourist hit Off the Books on a cool Sunday morning.  The route started as the typical Mines route but YHC wanted to check out a new path and we ended up finding a hidden path that led to the back of SOT.  At Honeymoon’s suggestion we headed into Salisbury and latched on to a route that Offshore found familiar from the Century Classic.  Although he didn’t run it Offshore remembered the stretch of the Twin Team to SOT route that Lab Rat and others ran.  He was also able to find the point where Lab Rat found the magic portal that skipped him to the end of the leg.

    A nice cool morning on the patio of Urban Farmhouse after the run.  Recovery beers for BRR, Honeymoon has some ideas.

    Great run, excellent fellowship, thanks for joining us Offshore.

  • Avoiding the Triathlon Traffic

    2 OTB regulars started in the parking lot hearing a little loudspeaker chatter and realized it was the Pink Power Triathlon at the nearby YMCA.  It worked out well that Honeymoon wanted 7ish miles and YHC had a route planned to take us away from the traffic.  Up to Midlothian, into Salisbury around Oakengate and Castlebridge and back past Midlo High School.  Hit the coffeeteria for the start of the race and saw the leaders heading out on the run as we finished up.

    Good times, no trains to climb although we did cross the tracks.

  • Solo OTB

    With the summer tour YHC thought there may be other runners there but it was a quiet Sunday.   Great weather for a run.

  • Sweet Musings of Rosco

    A prime number of PAX headed out across the fields to the James River parking lot and got through 1 warmup exercise before 2 more showed up to make a perfect group for triple checks.  We rolled through a few other warmup exercises of YHC’s choice, mainly easy stretching exercises since 4 straight days of Qing has taken it’s toll on these old muscles and joints.  After that we moseyed past the pull up bars , across the paved field event areas, behind the stadium, over the stream and through the woods to Tire Town.  YHC noticed this area months ago on a run but haven’t had a Q that took me back there.  The PAX was treated to a plethora of tires of all sizes, monkey bars, dip/jerkin bars, pull up bar and a concrete wall.  Since we had perfect triple check numbers group up for triple checks – Round 1 – Tire Flips, Jerkins, Spotting; Round 2 – Run, tire flips, Monkey Bar crossing.  Everyone grabbed their own tire, flip across the field while 2 PAX rotated through 5 pull ups each – 2 rounds.  Once more across the monkey bars.  To the bus parking lot for a Touch a Bus Triple Check – Touch 4/5/6 buses, flutter kicks, lunges.  Roll back to the flag for a double ring of fire with Al Gore and planks.  There we were treated to the low slow tones of Rosco’s own improvised Twin Team version of Ring of Fire.  He crushed it, need to get him in front of a mike somewhere.

    Great to finish out a stretch of 5 days of Q but really the backblasts, that may be the hardest part of Qing multiple days in a row.  Tire Town was great and we’ll be back, next time with a crow bar to pry the large tires from their rain induced suction to the ground.  I refuse to believe that they were too heavy for 3-4 of us to move.

    Prayers for Fudd’s sister who is undergoing surgery today.

    Amateur RAMM Gears next Friday 8/3 – let someone know if you need a bike.

    Happy hour tonight a Wood and Iron.

     

  • Joining the Ranks of Silence

    32 of RVA’s finest started rolling in early to see who would claim the ghost flag and also witness the end of what seemed like the never ending Hate for YHC.  YHC put out a few tweets and notes to try to drum up some numbers but apparently behind the scenes there was even more action.  Thanks for the effort Gumbo, with some help from my M.

    THANG

    10 burpees to start with 10 more every 15 minutes.  Mosey to the blacktop for some Abe Vigoda’s for the old man.  These might have even been a little slow for SAAB.  Crab Cakes, Mahkter N’Daiye’s, Dollies.

    Line up on the long side of the field for 11’s with some extra math thrown in .  The new thing in RVA, whatchamacallits (merkin + 4 OH press) on one side of the field and Captain Thors on the other.  Both at a 4:1 ratio, start with 10:40 Captain Thors, ending with 10:40 WMC’s.  Upchuck was given the task of a 20 count and we think he hit all the numbers but no one can be sure. At least he hit the numbers in the teens which is more than I can say about the guys in Daville.  The randomness of that count will come back later to haunt the PAX.

    Let Lab Rat know we are staying in the grass and he can keep his shoes off.  (Note to self, we need a shoeless day at NoToll)  Next up 40’s (lindsays) 30 bear crawl paces, 10 lunges – continue across the field and back to 10 BC, 30 lunges.

    Back to the blacktop for some Rapid Random fun – not sure exactly what was done here but it started with Slow Freddie Mercuries and included some SSH, Diamond Merkins, 1-leg APDs and some other stuff.  All with no rest between and about as random and Upchuck’s count.

    Back to the flags with the final 10 burpees on the way.

    NMM

    First off, welcome Pull Out sorry you had to leave early but that exit generated an excellent name, hopefully you’ll make it back out.  Tuckahoe claimed the Ghost Flag but after an audit of the PAX addresses and claims of regions it was a tie between Tuckahoe and SOJ.  YHC was feeling generous so Tuckahoe gets to take it home for a brief time.  Thanks to Lab Rat and Spit for representing DaVille.  Richmond Proper needs to step up their game, the flag shows up on their home turf and they are outnumbered. 🙁

    At 5:20 when cars were rolling in YHC knew it was going to be a big crowd.  Plenty of chatter before 0530 but it got oddly quiet at 05:30:02 when the 10 burpees instruction was complete.  There was some mumblechatter out there in the circles but ever since a sinus and ear infection a couple weeks ago, or just general aging, YHC’s ears have been clogged.  Probably for the best since it was likely mostly jokes about getting old along with random stories from Lab Rat or pointed barbs from TYA.  Mahktar N’Daiye’s on the pavement may not have been the best plan but you don’t know unless you try, BT tried to commandeer the cadence and end it a little early.  There is no taking over from YHC, not as imposing as Swirly but focused nonetheless.

    YHC normally does not like much fanfare around my birthday, I lay low spend time with my amazing M and family, get some good food and move on.  One  thing missing from previous years was a group that I enjoy as much this one.  Yes, there are some friends and neighbors that are non-F3 (don’t think I haven’t been headlocking them) that we hang out with but F3 is a different level of fellowship.  Something about the shared misery, new accomplishments and the gloom that keeps most of us coming back.  It’s not the easy thing to do but doing the easy thing does not make you better.  It’s great to get out in the morning and for 45 minutes just shut everything off and put in some work.  No better way to start the day, in my opinion at least.  I appreciate everyone coming out for my 40th and following me through my roughly 40 themed beatdown.  Thanks for all the birthday wishes.

    Ultimate Frisbee at Mary Munford tomorrow at 530 for anyone not running.

    Everything is coming up 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.