Author: 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.

  • Kettlebells and West Enders

    1 SOJer posted with 3 west enders for a SOP friendly workout at TwinTeam.  The F3 RVA forecast was sunny and 70 but the temperature for the rest of the world was 11 with -1 wind chills.

    YHC dragged 2 kettlebells out of the backseat of the car at 0529 to the surprise of the PAX.  Mosey (easy walk since the parking lot was mostly packed snow or ice) to the entrance of the school for a dry spot that was hopefully shielded from the wind (not so much).

    Warm up SSH, Helicopters, Hillbillies, Flutter Kicks, Merkins

    Quadruple Check – Run (find a snowy chunky path and make your way) around the drop off loop, Freddie Mercuries, KB Press, Goblet Squats

    Lazy Dora – 100 KB Swings (10 each while partner in Al Gore), 100 merkins (Partner in plank), 100 Dollies (Partner 6 inches)  Round 2 – Switch KBs 100 swings, 200 squats (wo KB), 200 LBC

    6 minutes of Burpees – Each minute add 1 start at 5 up to 10

    Mary – American Hammers, APD, Heels to Heaven

    Numbers/Names – Flipper took us out

    NMM

    Honeydo tweeted last night that he was considering which AO to post to and realized another SOP had the Q at TwinTeam.  This meant he would not have a repeat of army crawls and burpees in the snow, decision made.  The SOP crew may be foolish for wearing shorts in these conditions but we are not stupid.  YHC was happy to make a SOP friendly workout and tried to stay out of the wind too but that didn’t work out as well.  Mr. Holland’s first time with kettlebells, and maybe Flippers too, and they rocked it.  Simple KB exercises today but now that the KBs are back in the vehicle they could make another appearance at an AO with lower attendance #s.  The west enders took over TwinTeam today, outnumbering YHC, hopefully warmer weather will bring the SOJ regulars back out.

    Announcements

    CSAUP – AO to AO run April 13-14.  Get your team nano region or otherwise together.  More details to come.

     

  • 365 runs

    3 strong hit the roads around Midlothian for Longhorn’s 365th day straight of running.  A six mile route around the Midlothian Mines and the Village of Midlothian.  The wind was brisk and brutal coming up Woolridge to Midlothian but settled and was at our backs the rest of the way for a total of 6 miles.

    The big news is that Longhorn, one of the New Market neighbors and Manziel’s wife, has run everyday for 2017.  No small accomplishment since many of us struggled to get in everyday for a month earlier this year.  On top of that as we were hitting mile #5 she crossed over 100 miles for the month.  Congrats on a great achievement and the will power to push through the entire year.

    7 am Hoedown and Flatline has the Q at RiverRun.

    Happy New Year to all.

  • Weekend at Bernie’s

    5 redwoods posted for some early morning fun at TwinTeam.  No Q on the sheet so a hot potato ensued.  YHC took control to start.

    Warmup – 20 SSH, Arm Circles, Imperial Walkers

    Mosey to the JRHS parking lot for a modified 4 corners, similar to Honeymoon’s “Prostitute”.  10 burpees in corner 1, 20 merkins in corner 2, back to corner 1, Corner 3, 30 squats, back to corner 1 doing 20 and 10 on the way, Corner 4, 40 Mountain Climbers, repeat exercises in each corner you pass on the way back.

    Pass to Flashdance for the Weekend at Bernie’s

    3 men carry 1 other – 1 at each arm, 1 at the legs (odd man out runs) repeat back and forth across the parking lot  3x until each carrier has had a round on each arm and the legs.  Carried man tries to keep the core tight to avoid dragging on the ground.  Continue until all men have been carried.

    Pass to Jenny Craig – Arm circles to loosen up, IC.  Plank walk around the perimeter of the curb islands.  Alternate clockwise/counter clockwise doing 2 of each.  Finish up with a bear crawl and crawl bear back to the start.

    Pass to Mr. Roper for 11’s across the parking lot.  WWII and Heels to Heaven

    Mr. Holland closes us out with a 2 round merkin ring of fire Rosie style

    Namearama/Numberama – Flashdance took us out.

    NMM

    TwinTeam seems to be becoming similar to Batteau with the hot potato Q’s and we are reaping the benefits of new faces leading.  Mr. Roper has gotten a hard time recently about stepping up to Q but he has now taken over in quite a few hot potatoes and is establishing a repertoire for the F3 classics.  Jenny Craig put us on the ground and wore the shoulders down to almost nothing with the plank curb walks and bear crawls.  He also took a shot at arm circles cadence and nailed it.  Now we get to the Flashdance portion of the Q, that was a beast.  Obviously we know where the name comes from and after 3 rounds of carries the carriers were the ones feeling like Bernie.  Apparently this is one way to get the injured off the battlefield, some are easier that others and we’re just happy Mr. Roper still has both of his thumbs.  Lots of Flair in the ring of fire these days, PAX are killing it.

    If all the HCs follow through we should have a large crowd at Dogpile tomorrow for Circle K.  Merry Christmas.

    Announcements –

    Christmas day at Hoedown – Mr. Holland has the lead

    New Year’s Day – 2.0 friendly at Hoedown, others a possibility?

  • Hill Intro

    3 RiverRun regulars and a 2.0 first time RiverRunner escaped the fartsack to get the blood flowing on an early morning run.  What better way to get the morning started than with some hill repeats.

    As we walked out the door, the one instruction from the M was “Don’t lose him!”  No problem, we’ll just stay together with some repeats, track or hills.  The last time YHC Q’ed repeats it was on the track so this time to the hills.

    Mosey around the school to Twin Team – varying times of 30-45 seconds up, mosey back down.  Last time, don’t mosey back up, 3 30 second bursts with walk up cool down to get all the way to the top.

    Great work today men.  Cliffhanger’s first non-trail running AO, he hit the hills hard and seemingly had plenty of energy left.  Of course he threatened to go back to bed when he got home, something most of us are unable to do.  Hoping to get him out more often since he wants to get some training to get faster.   Bonus, the hill repeats may have pushed Wedding Singer to forego Spider Run and hit NoToll tomorrow.