Author: Rosie

  • Tour de Dogpile

    30ish F3RVA men braved the sunny and 70 weather with 20 mph winds to what they thought would be a Sippy Cup Q but got Rosie instead.  Flag planted deep to stay upright in the wind,  a few requests to start early to get out of the wind ignored,  clock hit 0600 and we were off.   

    Mosey toward the second circle but turn into the field when some construction flags were seen in the circle.   Warm up with SSH, DQ, Hillbillies, add the Jville hop, merkins, LBC and flutter kicks.   Continue to the second circle for the Golden Triangle.  Bear creek, 10 merkins, run, 20 jump squats,  backward run,  30 box cutters.   Round 2 – bear crawl,  10 burpees, run, 20 monkey humpers, backward run,  30 2 count Freddie mercuries.  

    Mosey to the RustyCage, can’t miss a chance to stop here.   Hardywood was headed to the trail,  always 1 step ahead.   Partner up 3 rounds of 5 pull ups, 10 WWII, 5 jerkins.  Plankarama (lost an FNG here)

    Now there’s enough light to head down the trail.   Run down to the pump road,  find a new partner.   100s for our brother crushing 100 miles today.  100 merkins, 100 jump squats,  100 old man V-ups (crunchy frogs), partner runs the pipe loop.

    Mosey over to Love Hill (lost Upchuck), new partner.  P1 runs halfway up P2 goes up with lunges, polar bears, and broad jump burpees.  Mosey up the hill to the field by the parking lot for Mary to close it out.

    NMM

    First off Tclaps to Hitchhiker,  that’s 2 weeks in a row he’s posted with 3 FNGs.  Great work on the EH, somebody buy that man some coffee because coffee is for closers.  Loose Goose brought an FNG but he didn’t make it past the Rusty Cage, I didn’t get the full story, merlot spill? Loose Goose is planning to have him out again soon.  Seymour crushed some pull ups and jerkins today.  Welcome back to Aisle 5 and his 2.0 Dirty Rice with his second post.  Sippy asked YHC to switch the Q with him next week so he child stay home with the kids while his wife helped her mother.  Luckily YHC had a late change of plans and got to stay in town for Dogpile.  YHC had planned too hit the pipe loop since we only have one more week before daylight savings puts us back in the dark for a while.  Hardywood tried to go straight down the trail but we can’t skip the Cage,  or at least YHC can’t.    Always a pleasure to lead this group but a large group at Dogpile is especially fun.

     

  • Welcome to TwinTeam

    3 strong posted for a windy morning at Twin Team and spent some time on the hill.  Winklevoss and YHC exited the cars thinking it was just the two of us when Mr. Holland rolled in right on time.  A lap around the parking lot to collect him and we were off.

    THANG

    Head out of the parking lot and up the sidewalk over to TwinTeam.  Stop in the cul-de-sac for a warm up of SSH, DQ, Copperhead squats, Merkins and Flutter kicks.  Mosey up the road to the third driveway for instructions.

    Jacobs Ladder – run 10 strides uphill, 1 burpee, run back to the mailbox for 10 merkins and 10 boxcutters; run 20 strides, 2 burpees and run back for 10 merkins and 10 boxcutters; repeato up to 70/7.  Run the final 70 strides with Winklevoss but don’t return to the start.  Mary – APD, LBC

    Mosey halfway up the hill – Stop for clock merkins 5 each at 12, 3, 6, 7, 9 and 12.  Mosey the rest of the way to the top of the hill – Mary – American Hammers, Dollies

    Descending ladder – 10 strides downhill, 7 burpees; 20 strides, 6 burpees…down to 70 and 1.  That took us almost to the bottom – continue mosey to the cul-de-sac.  Peter Parkers, Cross leg lifts, Heels to Heaven.  Mosey back to the flag with some time for Hillbillies, Hand release merkins, crunchy frogs and Freddie Mercuries.

    NMM

    After being out of town, moving, and taking a break from F3, Winklevoss has come back strong with at least 3 posts this week.  Great work today and we should plan to see more of him SOJ.  When it was briefly just YHC and Winklevoss the plan was to mosey around the AO and get some exploring done.  Once Mr. Holland arrived plans quickly changed to introduce the two of them to TwinTeam.  Mr. Holland attacked the Twin Team hill and crushed the ladders up and down.  That hill has been known to destroy the dreams of many, especially when you throw some burpees into the ascent.

    Great way to start the morning men.

    Announcements –

    CSAUP – still looking for a few good SOJ men to round out the 2 teams.  Also looking for people to set up for the post-CSAUP party.  Non runners contact Lockjaw, TYA, Honeydo or YHC to help out.

    TYA is running 100 miles this weekend, we all know he’s going to crush it and he’s got the men of F3 to support him.  Swirly is in charge of social media updates so be on the lookout for the fax.  I don’t know if Saab is going to be allowed to drive the RV but with these winds I might be more concerned about the drive than the run.

  • Missed Text

    YHC missed an early morning bailout text canceling the other half of the planned participation in the Off The Books run.  YHC showed up early anyway with a new route option in mind.  The new route took me into Salisbury and some old haunting grounds.  Looking forward to showing that one off soon.

    OTB will be on most weekends leading up to the CSAUP for those SOJ or anyone that wants to get started earlier.  Check with YHC or Honeymoon to verify.

    Have a great week.

  • Mega Beast

    YHC was joined by 2 powerful men to greet this warm February morning.  Honeymoon was promised some mileage if he posted at TwinTeam instead of RAMM so off we went, need to get those CSAUP miles in.

    Mosey across the wet field to the front of the track entrance.  Stop for a quick warm-up, YHC tried Shakedown’s method of just starting cadence without naming the exercise and Gumbo nailed SSH to start, not much mystery there.  Add some DQ and IW

    To the track for the Mega Beast – run 100 yds – 6 reps, another 100 – 6 reps, another 100 6 reps, run final 100 to the start then reverse.  Just like the beast but with 100 yd runs instead of 25 yds. 1/2 mile per round.  Exercises were merkins, squats, Freddie Mercury, Mountain climbers, Carolina dry docks and cross leg lift (alternate legs).   A little time left to mosey around to the playground and complete one standard round of the Murph – 10 pullups, 20 merkins, 30 squats.  Mosey the long way around the school with a bonus lap around the cars to round off the 4 total miles.

    NMM

    Great to be joined by Honeymoon and Gumbo this morning.  They crushed the mileage, and as Gumbo mentioned as we finished up, that’s a new version of 5K the Hard Way (minus the last 0.1 mile).  To go along with The Carpenter’s Chinese Year of the Dog theme at The Creek today, Honeymoon nicknamed this one the Super Bitch.  I don’t know when the last time I got 4 miles at a boot camp was, possibly an Old Glory?  Unfortunately some weather related EH’s didn’t pan out but hopefully this taste of warm weather will open up the EHing and hibernators.  We thought we had a rogue short bus driver joining us since he parked awkwardly behind Gumbo but he stayed in the bus as we left the parking lot.  Maybe another day.

    I always appreciate the opportunity to get out and lead, along with the opportunities we are all given each day to enjoy our family and friends.

    Have a great day.  Everything is coming up Rosie.

  • Roscoe Takes Over

    5 rallied to the parking lot at Timberwolf looking for a Q, there was none on the sheet so a semi-hot potato ensued.

    THANG

    YHC took the lead and led a mosey behind the school to avoid getting run over by the garbage truck and loop back to the bus loop for a warm up of SSH, Helicopters, IW, Merkins, LBC.

    Lightpole Loop – 10 merkins at the first light pole, 10 squats at the second continue to alternate all the way around the bus loop.

    Pass the Q off to Roscoe and head to the track.  His warm up while he was considering what the real punishment would be was to start with 4 corners – Corner 1 10 merkins, Corner 2 10 merkins+20 jump squats, Corner 3 – 10 merkins+20 JS+30 Mtn Climbers, Corner 4 – 10+20+30+40 LBC – Active rest with some Indian Arm wrestling (YHC won his first match so there was a little excitement there, only to lose the next 2).  Winner 20 LBC, loser 5 burpees

    Next up sprint 100 yards, walk back 50 yards, bear crawl the next 50 yards – Repeato x 3

    Find a bench 20 dips, pick up a bench and do OH Presses with a partner.  Add some OH lifts with all 5 pax.  Speed bag punching using another’s hands as the bag.  Black snake indigenous people run around the track.  Mosey back to the flag for APD and fire hydrants.

    NMM

    Happy to have Shakedown and Sugar Sock visit TW for the morning.  YHC thinks they were hoping for a Wilson or even a New Market sighting but those are getting rare these days.

    Roscoe was all to happy to take over the Q and show us how to do things. The 4 corners was no mere warm up but he had a plan.  The sprints with bear crawl returns were brutal, although I think we have found another challenger to the next bear crawl event.  Sugar Sock took off bear crawling and left the rest of the PAX in the dust.  YHC may have a new late addition to my fight team, hearing Roscoe punch Gumbo’s hands at a speed few could keep up with made me think he’s done this before, maybe with faces instead of hands.  Thanks to Roscoe for bringing us some new ideas with the Indian Arm wrestling, bench lifts and punching bags.

    Prayers for Roscoe as he works his way through the sale of his NC house, purchase of an RVA house and move to RVA over the next few weeks.

    Have a great day and make the most of the opportunities that we are given.

    Rosie

  • Prime R&R

    14 RVA regulars and one RVA native but out of towner hit the WDog gloom for a Rosie led beatdown.  The weather was a brisk sunny and 70 so everyone was out of their vehicles early to greet the morning and Obama visiting from SC.

    THANG

    Mosey to the first traffic circle for a warmup of:  Hillbilles, 2 burpees, Cotton Pickers, 3 burpees, Moroccan Night Club, 5 burpees, Peter Parker, 7 burpees.

    Mosey to the other circle for the Golden Triangle – 11 burpees, bearcrawl to Rugby Road, 13 merkins, run downhill to the intersection, 17 Monkey Humpers, run backward to the circle, 19 box cutters.

    Caterpillar – line up in plank head to toe, pax on the end jumps over 1 pax’s legs then beside the same pax, over the next one and repeat to the front of the line.

    Rusty Cage – 3 sets of 7 pullups, 7 Lt. Dans, 7 Freddie Mercuries

    Ampitheater – Up with 3 Incline Merkins per step, down with 1-leg squats alternating legs 1/1, 2/2 up to 9/9.  Hallelujah up to the circle

    R&R – Rapid and Random – Variation of exercises including SSH, Dollies, Merkins and lots of others.  Rapid fire with no rest between.  Mosey back to the flag.

    NMM

    Obama put out notice of his presence in Richmond and was persuaded to hit WDog this morning to experience the nice and easy feel of a Rosie Q.  Good to see him again, rumor is he may try Timberwolf tomorrow and/or be back for some more RVA beatdowns in the near future.  Extra points to Wheelbarrow who YHC believes was the first to realize we were working our way through the prime numbers in the COP and Golden Triangle.  The Caterpillar was a mini debacle and can be attributed solely to YHC’s  perfectly unclear description.  Honeydo has done this one a couple times and apparently is much better at explaining the instructions because there were no hiccups those mornings.   The grunt corner was in full effect at the Rusty Cage with Swirly even calling himself out with some coherent mumblechatter beyond the normal grunting.

    R&R was not part of YHC’s plan and the name was developed post workout but it was a crowd pleaser for sure.  Jumping from one exercise to the next with no rhyme or reason for the sequence besides what popped into YHC’s ever expanding catalog of exercises.  YHC will buy an Ellwood breakfast for anyone that can name all the exercises, the order and the count from the R&R.

    It was a pleasure to lead such a fine group of RVA (and SC) men.

    Announcements:

    CSAUP – find your team

    Healing Place 10k Training – Need some men to help on some mornings after Dogpile.  See the preblast and Honeydo’s sign up sheet.

  • Abs and Arms

    4 strong gathered for a moonlit morning in the gloom.  The PAX at NoToll suggested a beach body workout, with a focus on abs and arms, to get YHC ready for the long weekend trip.  YHC was happy to oblige but added some extra running so another margarita or two can be consumed.

    THANG

    Mosey around the bus loop and back to the lit parking lot for SSH (only 10 after yesterday’s Flatline led SS Hopathon), Moroccan night clubs, Hillbillies, Alternating Shoulder taps, LBC

    Into the deep gloom we go, everyone knows where that is at SOT.  If you don’t, it’s time you made your way out there to find out.  Blackjack with Merkins and Freddie Mercuries, always add up to 21 with decreasing merkins.  100 yard run on the track in between.

    Mosey back to the parking lot – Stop for a little Mary – Heels to Heaven, 1-leg APD, Rosalita.  Across the drive aisle to the lit parking lot for a Burp in a Box.  1 burpee run around our parked cars, repeat increasing up to 6 burpees.  Mosey to the sidewalk for more abs and arms – Flutter kicks, hand release merkins, Hello Dolly, Peter Parker, LBC, Diamond Merkins, Homer to Marge (in honor of the fartsacker).  Ring of Fire to close it out.

    Numbers/Names and YHC took us out.

    NMM

    Great to have Tatu back out in the gloom, he killed it today with a lot of running thrown at him.  Gumbo and Marmaduke were rolling on the burp in a box, what we believe is a Lugnut created method of torture.  The glow of the moon made the normal gloom of the SOT track much more tolerable.  This morning was apparently some sort of super blue blood moon, YHC is not exactly sure what that is but it lit up the track well enough that we weren’t running into each other the morning.  We have been given a wonderful opportunity to participate in something much larger than ourselves.  Let’s go out today and every day to try to make a difference, whether it’s an EH, 3rd F or simply a smile and words or encouragement to help someone through the day.

    Announcements:

    Still recruiting for the Century Classic CSAUP, find your team or sign up as a free agent on the roster sheet and you’ll find one.  Rosters. PreBlast  https://backblasts.f3rva.org/2018/01/19/f3rva-century-classic/

    Everything’s coming up Rosie.

  • Easy does it

    2 posted, expecting a couple others that inquired about OTB but did not make it, for a few miles around Midlothian.  Woolridge to Midlothian to Le Gordon back to the start with some additional on Coalfield to get to 5.  After late nights SOJ neither runner was pushing hard through the mileage so it made for some good conversation.

    YHC will be out of town next Sunday so if you want to post see Honeymoon to make sure OTB is on.

  • CSAUP training

    2 runners hit the Southside gloom for some early Sunday CSAUP training.  Normal loop through the Grove, Midlothian Mines and the Village.  Looking forward to the next few months having some other SOJ runners join us to get ready for the CSAUP.  Varying mileage available with excellent fellowship at Urban Farmhouse afterward.  Contact Honeymoon or YHC if you want to join us to make sure Off the Books is on.

  • Lonewolf Part 2

    With icy/snowy roads and most of New Market traveling, YHC was wondering if anyone else would post this morning.  0530 and no other headlights confirmed this would be another solo beatdown, Gumbo was the original lonewolf a few months back.  Needless to say this sequel was much better than the original (not that it’s a competition) but this was single digits in the snow, how can that not be better.  The details don’t matter, there was lots of ice, even on the track, 3 miles plus lots of other fun stuff.

    This is twice that non-New Market residing Q’s have posted solo to the closest AO to the nano-region that started this AO.  I’m not corporate but I would think their nano-region title is a little shaky.