Author: Rosie

  • 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.

     

  • It’s a 12 days Tradition

    14 Christmas revelers posted at NoToll for what has now become a tradition at NoToll, the annual Rosie led 12 days of Christmas.  What better day than 12/12 to go through the routine, not only at NoToll but across RVA.

    THANG

    Warmup with 12 SSH, 12 IW, 12 DQ

    Mosey to the Pavilion for the 12 days – you know how it goes

    • 1 Dozen LBCs
    • 2 Sprints across the field (go the left field to avoid the snow)
    • 3 Diamond Merkins
    • 4 Imperial Squat Walkers
    • 5 “Golden” Burpees
    • 6 Dips
    • 7 Lunges (each leg)
    • 8 Decline Merkins
    • 9 American Hammers IC
    • 10 Flutter Kicks IC
    • 11 Reverse Crunches IC – Audible to new YHC fave Crunchy Frogs
    • 12 Broad Jump Burpees

    Mosey to the flag for a 10 merkin ring of fire (plenty of flair), Superman,  37 Freddie Mercuries varied speed

    NMM

    Little did the PAX know that Honeydo had the idea to coordinate with YHC to organize a RVA region-wide 12 days of Christmas with Honeydo, Lab Rat and Splinter all helping at the various Tuesday AOs.  Thanks for pushing the Christmas agenda fellas.  A  Tuckahoe Takeover twitter blast alerted a few of the PAX that were familiar with this workout that something was afoot.  Shakedown arrived in full Tacky/Zombie Christmas gear ready to take on the morning.  Posh was sporting the Christmas t-shirt too.  The PAX crushed it today and left us with a little more time than the last 2 years.  YHC decided to keep the PAX dry and use the Pavilion for the base camp and the fields soak up the water fairly well.  No special meaning to the 37 Freddie Mercuries despite the PAX trying to discern meaning, only going until time is up.

    Thanks to the PAX for providing the vocals along the way with Flatline and Hardywood leading the way.  EF Hutton was back on the southside to participate.  Along with DK, they are the only 2 that have received all 3 years of 12 days beatdowns at NoToll.  Extra credit goes to Honeydo for Qing this year and Wedding Singer for posting the first 2 years and enduring Splinter’s Interval Spider Run version.

    • Viral hosting a tour of the Tool Bank Thursday at 0830.  See him for details.  EF Hutton is a HC so go if you want to check out the tool bank or see EF without a do-rag.
    • Shakedown VQ 12/28 at 45MOM – others looking to VQ? the signups for 2018 is up if you scroll down on the Q sheet

    YHC had a great time this morning and aside from all the fun got a great workout in.  I appreciate the opportunity to lead.

  • Leave a message

    Belated post since neither of us decided who would write the backblast.  2 stepped out of the cars, neither with a plan of where to run.  A couple options were thrown out and the RollerCoaster was the final decision.  Up into River Downs we went.  After leaving a message in the frost on Gumbo’s windshield to let him know we had been there YHC found an extra hill to conquer to add a little more than 5 miles to the out and back.  Lugnut was his usual steady pace out and quicker back going down the big hill.  Next time he’ll push it a little further.  Thanks for showing up Lugnut, I would not have done that route alone.

    Congrats to Lugnut, Ricky Bobby and the rest of the race team for their first victory last weekend.  Great job, you definitely earned that victory with the time you have put into it.

  • Spirit Animal Hard-On

    26 mighty F3 RVA men and 2 2.0s posted for non-stop effort at Dogpile.  A small shoutout to our two brothers that have set out to conquer the Devil Dog 100k.

    THANG

    Start out running down the access road and switch to some dynamic warm up and “Watch out for Flipper coming in hot”.  Butt kickers, high knees, slide left, (thanks to those Cha Cha slide fans calling out the next round)  Criss Cross – karaoke left, flip direction.  CIrcle up at the end of the Carillon field for Cotton Pickers, Crab Cakes and flutter kicks.  Somewhere in there the first burpee timer went off – Start with 7 burpees, 5 more every time it goes off, more on that # later.

    Mosey to the western traffic circle for the Golden Triangle – 10 Alt. Shoulder Taps, Bear crawl to the end of the median, 20 Bobby Hurleys, run down the hill, 30 Carolina Dry Docks, Run Backward back to the circle for 40 Freddie Mercuries.  SSH for the 6

    Partner up for Touch a Tree Dora – 100 Makthar N’daiyes/100 Monkey Humpers/100 Dollies – Runner touches 1 tree first round and increases by 1 each round.  SSH for the 6

    Mosey to the Rusty Cage – Partner up for 5 pullups, 10 PLTs, 5 Jerkins – 2 rounds + a bonus round, SSH for the 6

    Roll on over to the bowl for a Captain Therkin Jacobs Ladder – 1 WWI:4 American Hammer at the top, 5 merkins at the bottom run to the other side for 2:8 with 5 merkins at the bottom, continue with 1:4 ratio up to 7:28 – Mtn. Climbers for the 6

    Ampitheater – Going down alternate 1-leg squats going down 1-1-2-2-3-3…9-9 – Moroccan Night clubs for the 6 Back up with a Incline Merkin ladder – Cut the finish short for some to get to the circle for 100 LBC for Swirly and TYA 100K and finish up with the last 5 burpees.

    NMM

    Great work today guys, it’s been a while since I have been able to commit to Q Dogpile and ETs afterward so YHC was looking forward to this one.  Since today is the day of the big race for Swirly and TYA I added a couple little items in there to remember them.  #1 Don’t stop moving, they are going to keep going for 15+ hours, we can do at least 1 hour, hence the SSH for the 6. #2 100’s for the Dora and the 100 LBC, #3 62 Total burpees, the reason for the 7 on the first round.  They have put in the work and the rewards will come.

    Lots of mumblechatter, at one point it sounded like a flock of geese behind me on the mosey.  Highlight of the chatter was Wilson declaring his admiration of Hardywood stating “Look at that guy, he gives me a Spirit Animal Hard-on”  I have no clue what that is and I’m not sure if I want to but it was one of those things that could not be ignored.  Any thoughts on what Wilson’s spirit animal might be?

    Flipper came in hot but had let YHC know so we were on the look out for him on the way out of the parking lot.  He continued hot for the day, crushing the workout.  Great to see guys like Kubota and Loveseat who are generally at different AOs than YHC.  Flashdance found us at the end of the Golden Triangle and was not disappointed that he missed a couple rounds of burpees and a backward run up the hill.  A lot was packed into the hour but everyone took it on and met the challenge.

    Good luck to TYA and Swirly plus the guys hitting Bear Creek tomorrow – Lab Rat, Shakedown, EF Hutton, Wedding Singer and Oyster.

    Have a great weekend.  Everything is coming up Rosie.

  • Post Holiday Run

    Sunday morning came with a cool morning breeze and a few post holiday miles for YHC.  After coming back from a couple days at the in-laws late Saturday it was good to get out and get a few miles in.   The route was Urban Farmhouse to Tomahawk Creek Middle, aka Timberwolf, and back.  Not quite 6 but neither of us were up for pushing the envelope on speed or distance.  Thanks to Honeymoon for meeting me out there, it was a much appreciated fellowship run and coffeeteria.

    HDHH Wednesday at Lally Construction newest complete project – See preblast

     

  • Extended Mary

    3 SOJ regulars hit the darkness of TwinTeam for a little improvised beatdown.  YHC had the Q but didn’t have any set plans, a visit to the namesake, laps on the track, staying close to the parking lot were all on the table when Flashdance rolled in at 0529:30.  Here’s what we ended up with

    THANG

    Mosey behind the school for a warm up of SSH, DQ, IW, Hand release merkins, FM

    Triple Check at the bus loop – Run the loop, slow (good form) 6 count burpees, split squats

    Lindsey – Around the playground track stopping at each corner – Merkins and Box Cutters

    6 Pack – Pullups and Jump Squats – Plankarama

    Back behind the school for some extended Mary including but not limited to:  FK, 1-leg APD, American Hammers, Crunchy Frogs, Dollies, Rosalitas, Peter Parker, Parker Peter – Run/Power Skip across the courts for a break

    Triple Check – Run across the Courts, Merkins, Monkey Humpers – Cut it short to get back to the flag

    NMS

    Good to see Flashdance back out after a week or so of staying home early mornings with his kids.  Could tell he was missing F3 by the amount of mumblechatter between him and Mr. Roper.  Not sure how much work actually got done but sometimes it’s not about the 1st F as much as it is the 2nd.  The extended mary got plenty of complaints that beach season is not on the horizon but no time like the present to get ready.  Post workout discussion about how to make your charity dollars go far and be worthwhile rather than donating to a large university or charity with a huge endowment and overhead.  That segues rather nicely into the first announcement.

    Announcements –

    • LabRat has a new fundraising/coffee shop venture that sounds pretty amazing – video link in the comments
    • 45MoM Thursday at 600 – 1 hour workout  with coffee afterwards

  • Off is on again

    2 runners for a cold OTB run.  After a couple week hiatus for OTB with various vacations and races YHC and Honeymoon hit the roads for 6 easy miles.  Thoughts of cutting it short were scrapped when we realized if we did the coffeeteria would still be closed.  Route was through downtown Midlothian, through Charter Colony and around the JTCC campus.  Finish just in time to hit the warmth of (Sub)Urban Farmhouse.

    Good run, good times, have a great day.

  • The Murph crosses the James

    10 determined men posted on a cool, breezy and a little wet Wednesday morning to see what YHC would bring across the river.  What has become a regular monthly SOJ workout had not made an appearance in “Richmond Proper” for a while.  The Murph was set up before 0530 and we were off on time.

    THANG

    1 Mile – Run to Burpee Road (no burpees this time) turn around at the median and back down Rugby Road to the bottom of the hill, back up the circle, across the front of the Carillon to the other circle and down to the Rusty Cage.

    10 rounds – 10 pull ups, 20 merkins, 30 squats

    Reverse the mile back to the flag.

    A couple minutes left for Mary: LBC, Crunchy Frogs, Heels Up and Over.

    COT Numbers/Names and TYA took us out.

    NMM

    After months of punishment going through the Murph at TwinTeam, YHC decided it was time to cross the river with it.  It’s a simple concept but a beast of a workout.  Even after doing this for a while the pull ups are by far the most difficult part, you will be sore tomorrow and Friday.   Perfect numbers for the Murph today too, the cold and rain seemed to keep a few away, it would have been doable but difficult with 15 or more at the Cage.

    Mumblechatter was low but the highlight of the day was the cadence in a round, initiated by Lab Rat, with everyone participating in calling the last round of squats.  A close second was TYA’s attempt to mimic Sippy Cup’s soothing lullaby cadence.  It sounded more like a creepy old man trying to lure kids into a van.  Bleeder got scared of the impending rain and shortened the last mile to take off early.   It’s a good thing we weren’ t running a little faster or he may have taken us out on his sliding turn and acceleration onto Douglasdale.

    A couple of potential things happening this weekend with the HR 1 year Saturday and Cville Men’s 4 miler Sunday.  Participation is suspect so anyone that is interested in going to either, speak up to see if there are others to join.

    Happy to bring the Murph out for those that don’t get to experience it often.

    Everything is coming up Rosie.