Author: Rosie

  • 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.

  • Easy Day at RiverRun

    2 showed up for a nice easy stroll through Tarrington.  Since YHC saw Flatline multiple times this weekend, local soccer field and Hardywood, it was only fitting to get 45 minutes to catch up with him on a run.  Enjoyed good conversation from youth soccer to failing AOs and more.  It was Flatline’s first run since BRR after a couple months of rest and stretching foot ailments he seemed no worse for the wear as we kept a solid pace up the hills.

    YHC is starting to feel like TYA, picking up easy running Q’s, somebody has to do it.  Two man huddle for the COT.

    Have a great week.

  • Out and back

    4 RiverRun regulars returned to run a route that reversed itself.  Not sure who signed up to Q,(hint, no one) the 4 PAX discussed options for the run and decided on a simple out and back.  Up Twin Team and right on Brigstock, turn around and come back after 22:30.  4 started the run but 3 finished with Lugnut making an Irish exit.

    Honeymoon seemed happy to be back on the east coast, although there were apparently some tough hills on the west coast beaches.  Wedding Singer is in the home stretch of half marathon training and seems ready to pound out 13.1 miles without too much trouble.  Way to go.

    Good run, great way to start the week.

    Rosie

  • Murph Party of 4

    4 SOJ gentlemen either survived or did not post for Sparky’s Timberwolf beatdown and showed up for Murph Friday at TwinTeam.

    Just like the other weeks

    • Run a Mile
    • 10 rounds of 10 (or AMRAP) pullups, 20 merkins IC and 30 squats IC
    • Run a mile

    NMM

    YHC and Wilson stood in the parking lot as 0530 approached debating whether to do the Murph today or switch it up and do it next week.  As the wheels were turning on what we should do Jenny Craig and Mr. Roper rolled in.  Not one to disappoint, Murph Friday it is.  Apparently New Market is suffering this morning from Sparky’s latest beatdown and Wilson was the only one to make it.  No coincidence that Wilson was the only one in New Market that fartsacked yesterday and made it out today.  Jenny Craig is getting the hang of F3 counting style, I wouldn’t be surprised to see his name on the Q sheet soon.  You won’t want to miss that one.

    Everyone crushed it today.  As we say every week, the Murph is no joke, the only way to get better is to do it.  Next time maybe we won’t break out the “toys” the day before.

    Everything is coming up Rosie.

  • First Timers

    5 RiverRun Vets and 3 new RiverRunners found themselves in the early gloom of the Bettie Weaver parking lot ready to take on a few miles and hills.  The route was explained multiple times to multiple PAX and finally all understood the basic route.

    James River Road, right on Riverton Ridge Road, into Tarrington, 4 milers right on Welby Dr. left on Edmonton, right on Ashwell, across Robious down Twin Team and a loop around the school.  5 milers, left on Ashwell and do the Ashwell loop.  Add James River Road down to the park at the end to get to a little more than 5 miles and/or 45 min. if needed.  If you are Boudreaux’s follow Lugnut then do whatever you want just to get 45 minutes of running in.

    Great to run with Shakedown and Devito this morning, two new running partners for YHC.  Shakedown dropped back on the first big hill but he kept up well after we circled back to show him the way across Robious Road.  Need to remember to bring the clippers out to trim the bush at Robious Road, the path is getting tougher to find.  Devito had his light after a recent run in with a buck in the dark, Lab Rat would be pleased (he’s also pleased to see his name in a backblast where he didn’t post).  Happy to see Boudreaux’s out this morning, not sure how many miles he got but he stayed close to the AO doing some laps until we returned.  45 minutes of that is better than the fartsack.  Without reflective gear or knowledge of the roads, it was probably the best choice.  Jville joined us for the beginning of the run but his gastrointestinal issues flared up again and he made an early exit to find the porcelain at home.

    YHC was a little sluggish this morning but getting out for some miles and some good chatter along the was was the remedy for that.  Great start to the week.

  • Magic Number

    15 willing and able men answered the bell this morning and posted for a cool fall morning workout.  The air was crisp and cool as fall weather should be much better than hot and muggy like last week.  YHC rolled in with a minute to spare and no worries about being late.

    THANG:

    Mosey to the soccer field for a warmup of SSH, cotton pickers, Moroccan night clubs, alternating shoulder taps, LBC, and Peter Parkers.  1 minute of AMRAP Burpees – Keep count, it will be your Magic Number for the morning

    Mosey to the corner of the field to start 4 corners using you magic number – Corner 1 – merkins magic number x1, Corner 2 – Jump Squats magic number x2, Corner 3 – Flutter Kicks magic number x 3, Corner 4 – mountain climbers magic number x4.  Plankarama  Reverso also reversing the counts (Heavy on the merkins in corner 4)

    Mosey to the other soccer field and partner up – P1 Magic Number of Donkey kicks on the fence then plank, P2 – backward run to midfield and forward run back.  Repeat x3

    Modified Beast – Use half of your magic number for each stop – WWII, Monkey Humpers, Carolina Dry Docks

    Mosey back to the VSF for Mary – Freddie Mercury, Crunchy Frogs, APD (nice and slow for Aisle 5)

    NMM

    Again, great to see Aisle 5 out for a second day in a row.  Love the commitment to getting back into the groove!  Also Kotters to Sin Bin, hopefully he’ll become another NoToll regular like Shooter has been recently.  The New Market mumblechatter was strong today with Wilson, Honeymoon and Marmaduke all feeling chatty.  Mr. Roper may have been feeling more than alive talking about a morning wake and bake session.  I thought that was normally for dudes that woke up after 10am but to each his own.

    The Magic Number theme of the day was an attempt to keep the PAX together a little better while adding some reps for the guys that are normally leading the group.  Flashdance was crushing it out in front of the PAX on the 4 corners, as he said, “Every dog has it’s day”.  YHC had the exercises planned but did not think about the number of merkins that would be prescribed on the Reverso 4 corners, the over-achievers got crushed.  Jenny Craig busted out a ton of burpees hoping for some relief on the back end but the Q did not accommodate.  Maybe that’ll teach him to keep his shirt on.

    Way to get out and get some tough work done this morning men.  It doesn’t get easier, you get stronger.

    Everything is coming up Rosie.

  • Aisle 5 returns

    7 strong posted in the rain this week for a RiverRun in standard American English.

    Thang:  Run into the park and around the back of the school (found some fun new toys for TwinTeam) then over to the track, a little over a mile.  Speed work – 800 repeats – Run 2 laps hard then a recovery lap.  Repeato until YHC calls time.

    Jville and Honeymoon were pushing hard through the 800 laps, YHC knows how much Jville loves speed work and was glad to see him out today.  Wilson and Aisle 5 caught up on their recovery laps, it was no Subaru but it was good to see.

    When YHC pulled up there were 2 cars already waiting, 2 more than showed up last week, so YHC was pleased he would have some running company.  Then Aisle 5 (Kotters) stepped out of one of the cars and YHC was even more excited.  He has been limited in action since a knee injury over the summer but it was great to see him back out.  Aisle 5 requested the 3 mile option so YHC accommodated.

    Everyone did a great job today, speed work is a little wrinkle that is good to mix in every once in a while.  Thanks for indulging the Q.

    Punisher at 6:45 pm today for anyone that wants to try out a PM workout today.

    Stay dry, Rosie.

  • Burpee Timer

    6 RVA redwoods posted for YHC’s first shot at the Timberwolf Q.  Lots of space at this AO but we didn’t do much exploring today.

    Warmarama – SSH, Moroccan night club, cotton pickers,  Peter Parkers, flutter kicks plus somewhere in there YHC’s watch beeped as a signal for 5 burpees OYO (every 5 minutes the rest of the way)

    Mosey back to the tennis courts.  Start at end line 10 merkins, lunge across court 1, 10 squats, lunge across court 2, 10 plank jacks, lunge across court 3, 10 box cutters.  Repeato with 20 of each with bear crawls,  30 of each with bunny hop, 40 of each with crab walk.  Group run around the school to the gate, pick up the 6 on the way back.  

    Enter the second set of tennis courts for an abbreviated Nolan Richardson.  Partner up. P1 Run backward across 3 courts, 1 Bobby Hurley at the end, forward to the start.  P2 – 200 squats, 150 merkins, 300 Arm Circles, and 300 Flutter Kicks. Switch until done.  If you finish early 4×4’s (Basically a loaded burpee)

    Mosey back to the parking lot for Mary with Freddie Mercuries (Jville counting style), American Hammer, APD, 1 leg APD, Crunchy Frogs

    NM

    After Flatline’s NoToll Q of searching the Exicon for new items, YHC was inspired to do my own search.  Hence the Nolan Richardson, it was only a partial version of the “40 minutes of hell” that the Coach is known for but the full thing should be tried soon.

    The burpee timer is so much fun that McRib offered to take YHC’s watch and hold it through the entire workout.  Fortunately there was no mutiny and I am still in possession of the 10 year old Timex.  McRib wondered why YHC sounded so surprised when it kept beeping, I was just trying to keep the spirits up, plus a couple of the PAX had yet to experience the joy of the burpee timer.  McRib carried a heavy load in the Nolan Richardson tearing through the exercises and not leaving much for YHC.

    Great to see Bobber and Beaker making it out regularly, unfortunately most of the New Market PAX was stuck in the fartsack.  I would hate for Hallsley to start out numbering them at this AO.

    Great work today, leading always provides an extra burst of energy for the day.

    Announcements-

    Cville 4 miler Nov. 12

    10/21 – Puppy Pile and a 2nd hour of Dogpile led by Upchuck.

  • Las Colinas lluviosas

    Un corredor aparecio en la lluvia para correr unos cuantos kilometros.  El Q duerme en que asi corrí solo.  Una milla para empezar entonces repiticiones de las colinas.

    Que tengas un gran día.

    Rosie

  • Lone Southsider

    1 runner posted at OTB to get in a few Sunday morning miles.  After waiting around an extra minute or two hoping for a LIFO YHC hit the streeets around Midlothian.  A short loop was initially planned but an exploration of local neighborhoods pushed the mileage closer to 6.

    YHC considered not posting a BB but in the end, wanted the Big Data credit.