Author: Rosie

  • 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.

  • 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.