Author: Rosie

  • Crazy 8

    6 strong took the DRP and posted for a gloom that was a little drier than yesterday, unless you are Tatu and find the water filled ditch.

    COP warm up – SSH, Helicopter, DQ, LBCS

    Parking lot tracers on the way to the basketball courts.

    Crazy 8’s on the courts – Do 8 of each exercise at each of the 8 baskets, rounds go as follows

    1. Burpees 4, Flutter kicks 4
    2. Wide grip merkins Lunge between hoops
    3. Crunchy Frogs
    4. Jump Squats – Bear crawl between hoops
    5. SSH
    6. Crab Cakes
    7. Freddie Mercuries 4, Burpees 4
    8. Plank (8 second hold)

    Mosey back to the flag for 1 Minute of Mary – Dollies

    COT

    NMM

    The NewMarket clown car is growing as Wilson, Honeymoon and Tatu all piled into Wilson’s ride to join YHC at SOT.  Tclaps to Tatu for posting 2 days in a row, great job today.  You’ll be able to think and speak in the COT soon enough.

    5 of us were standing around waiting for the clock to strike 0530 when a familiar car rolled into the parking lot.  Aisle 5, free of his home improvement and financial burden, is back to join the gloom at SOT. Great to see him and see he hasn’t missed a beat, picking up with the mumblechatter and breaking into his own F3 version of a song during the bear crawls that YHC has yet to get out of his head, “Everything hurts…all the time”.

    Bobber, fulfilling his reputation as the SOJ weatherman and anti-Cantore, verified that the rain had cleared out and posted.  Honeymoon has obviously resigned himself to doing increased quantities of bear crawls in RVA and now complains much less when called.

    Wilson and YHC were disappointed that Hardywood shorted us on the number of burpees at NoToll so YHC called the first round of 8’s as burpees.  Audible to flutter kicks for the second half of round 1 to keep the PAX together.  We did get to finish a full round of burpees adding half again later for a nice round total of 64.

    Similar to Splinter, YHC crushed it and looked great doing it.

    Again, great to see Aisle 5 back out.  In a little 2nd F conversation afterward he reminded me of the many reasons F3 works.  The fitness is great.  The fellowship you get from knowing there will be someone else out there to push you and enjoy it during and after the workout is the glue.  The faith that if you are gone for a little while or are going through something personal that no matter what when you show up you will be welcomed back and supported is the purpose.

    As one of our F3 brothers says to his kids everyday “Be Super”.  Thanks for introducing that catch phrase Lab Rat.  A pleasure to have the opportunity and ability to step up and lead today.

  • Inaugural TwinTeam finds its Namesake

    The inaugural TwinTeam Friday AO began this morning with 6 redwoods that stepped out of their rides and into the wind.  McRib mentioned he knew a place where the wind was blocked and I think it was the same idea YHC had.

    THANG

    Short mosey to the front of the school for 20 SSH, then mosey down the sidewalk toward Twin Team Lane with high knees, butt kickers and side shuffles along the way.

    Circle up in the cul-de-sac for 15xIW and 20xFreddies.  Mosey up the hill a little ways until we got to a good steep part.

    Twin Team Ladder – Start at the bottom (leave a light behind to mark the spot) with 10 merkins and 10 crunchy frogs, run 10 strides up the hill and do 1 burpee.  Return to the start for 10 merkins and 10 CF, go 20 strides and 2 burpees, back for 10 and 10, continue up to 70 strides/7 burpees.

    Mosey back to the cul-de-sac for 15xMonkey Humpers, 20x Box Cutters, 15xMakhtar N’daiyes.  Mosey down the trail to the playground and partner up.  P1 – hanging leg raises, P2 – run the straightaway of the track and back. 2 rounds then switch to 2 round of dips.  5 pull ups OYO

    Mosey to the bus loop, Ring of Fire.  Sprint back to the flag to have enough time for Mary.  LBC, 1-leg APD, Dollies.

    YHC took us out with a brief comment on gratitude not only for the big things like health, family and F3 but the unseen things like opportunities and freedoms that we don’t always take the time to appreciate.

    NMM

    McRib was right, TwinTeam is a great wind blocking location so YHC headed over there first to warm Wilson up since he came bundled up like it was February.  YHC thinks most of the PAX expected a tour of the hill that is the AOs namesake.  The 4th rung and above on the ladder was tough but the PAX pushed through.  There was plenty more hill remaining to add some rungs on the ladder to get up to the top.  I am sure the TwinTeam ladder will make its way back again.  Plank to Elbow Plank is a Makhtar N’Daiye, YHC called it out as plank to elbows and apparently DK did these at SOT but no one knew the name.  Plank to elbow is easier to pronounce.  Maybe this needs to develop its own RVA name.

    Mr. Roper said something to the effect of, you can get a decent workout anywhere but you don’t get the intensity by yourself that you do with a group of idiots rolling around on the ground at 5:30 in the morning.  I may be misquoting him but as the saying goes, it doesn’t get easier, you get stronger.

    As always it was a pleasure to lead today.   Looking forward to more Fridays at TwinTeam.

    Announcements

    Golf – May 19 Wilson

    Charlottesville – Lab Rat, send contacts to f3charlottesville@gmail.com

    April HDHH – Flashdance is the man

    Rosie

  • Familiar Ground

    4 of the RiverRun faithful showed up for the return of the run.  Nothing new or out of the ordinary for the run today, just the classic.  Down James River Road and into Tarrington, around the Ashwell Loop and up the hill to Robious.  Head first into the bush and down Twin Team.  Circle the schools to round out the 5 miles.

    NMM

    The group stayed together today after what seemed to be a tiring weekend for those in attendance.  Wilson bailed early this morning with a #runningsucks text in the early hours to Honeymoon.  The hills are still alive and well at RiverRun and we are looking forward to hitting them on a weekly basis.

    Enjoyed the run men, thanks for the company, it makes 5 miles go by quick.

    Rosie

  • RiverRun returns and TwinTeam begins

    As announced over the past week or so, starting April 3, Monday RiverRun will go back to being a run as its name demands.  Last May this AO started as a run for BRR prep.  After the BRR we kept it around to explore the AO as a bootcamp.  This proved to be a huge AO with plenty of options and also Honeymoon’s introduction of Murph Mondays, soon to be Fridays.

    The regulars, with input from some newcomers and Corporate, have decided to keep the AO but move the bootcamp to Fridays.  This will give runners a new spot to hit on Mondays with some of the best (long or steep, pick  your poison) hills in RVA.  It will also give the non-runners another option for Fridays, especially those with dogs and kids to deal with in the mornings.

    TwinTeam will start next Friday 4/7.  See you in the Gloom

    Rosie

  • Tire Flippin Fun

    The gloom of SOT brought 5 gritty F3 veterans out to get better and stronger on a beautiful 50 degree morning.  YHC showed up a little early to “make sure the track was still there.”

    THANG

    Slow mosey 1 lap around the track and stop at the paved shot put area.  Warm up with SSH, DQ, Copperhead Squat, Arm Circles, and Freddie Mercuries.

    Tire Flippin’ Fun

    2 men on the tractor tire, flip up to 8 times.  Other 3 do box cutters, hand release merkins and squats.  Rotate 1 man at a time after set # of flips completed.  2 rounds

    More Tire Flippin’ Fun

    Mosey to the track entrance where there were stacks of smaller truck tires.  Everyone grab their own, flip it to the track.  Pause for Mary, LBC, Heels to Heaven (Homer to Marge for Honeymoon in NC).  Flip your tire back to the starting point and return it to it’s home.

    Up to the tennis courts.  Partner up.  P1 Bear crawl to net and back, P2 burpees.  P1 Lunge to net and back, P2 Dollies; P1 Crab Walk to net and back, P2 Monkey Humpers.  2 rounds of each.

    Down to the hill beside the courts – Triple Nickel.  Run backwards up the hill, 5 Moses Malones forward down the hill, 5 merkins.  Repeat 3x

    Ring of Fire – Hold Al Gore, 5 shoulder presses w/ tire, Round 2 10 presses.

    One Lap around the track to close it out.

    Announcements –

    Golf – Wilson 5/19

    RiverRun AO change – Rosie, more info to come soon

    MOLESKIN

    When Wilson and Honeymoon pulled up in the ‘Vette, YHC was coming back from the track.  After catching YHC checking out the track and the initial lap the PAX may have assumed a run heavy workout.  Not so, although my legs feel like it was.  YHC needed to make sure the tires were still around and accessible to make sure everything would work according to plan.  Glad I had Carmen San Diego flipping the tractor tire with me, seems we may have found his F3 super power.  McRib and Honeymoon, 2 SOT tire flipping virgins were surprised by the weight on their first round but quickly regrouped and modified as needed (Honeymoon reciting the disclaimer to the hecklers).

    Wilson’s 4th F was in full effect all over the AO today, maybe the weight of the tires pushed it out but maybe it’s time to try some probiotics, mix in a yogurt every now and then?

    I hope the PAX enjoyed the curveball, WDog has sandbags but SOT has the Tractor Tire and now many smaller tires that can be put to good use.  Carmen reminded us that a tire, when placed on its side, rolls  and makes movement easier than flipping…maybe next time.

    Well done today gentlemen.  Until next time.

  • ABB – Not This Time

    15 stalwarts and 1 FNG showed up at NoToll expecting a Swirly style beatdown but got Rosie instead.   YHC stepped in to lead the PAX in some old school fun with Swirly placed on the temporary DL.

    THANG

    Mosey to the  parking lot for warmup.   25xSSH, 15xIW, 15xHillbillies (w/ hop), 15x hand release merkins,  25xFlutterKicks

    Mosey to the first field for Dora, Partner up for 100 merkins, 200 LBC, 300 squats. P2 runs the length of the field  Plankarama

    Mosey to the other, non-brown water, soccer field for The Beast.  Round 1 Q’s Choice, PAX pick after first round

    • Round 1 – Burpees
    • Round 2 – Burpees (Wilson)
    • Round 3 – Merkins (Flatline)
    • Round 4 – Merkins (Flipper)
    • Round 5 – Box Cutters (DK)
    • Round 6 – Burpees (Jville)

    Mosey back to the flag, numberama, namearama and YHC took us out.

    Announcements

    See Wilson for golf tournament info.  May 19 Good times will be had by all while raising money for a good cause.

    Starting April 3, RiverRun will effectively become a Monday run again.  A new bootcamp will start on Fridays at Bettie Weaver.  Names for the new AO are under advisement – The Swamp RVA, Twin Team, Trojan Wars

    Moleskin

    YHC offered to take the Q for Swirly, knowing it was likely the Dr. was to sideline him for a little while.  The man is a machine but sometimes even machines need some time to be repaired, get better soon.  Those showing up hoping for less running for a Swirly Q were sorely disappointed as YHC took the PAX up and down the fields, the long way.

    Not sure what Honeymoon saw across the circle during the hand release merkins but he compared it to a spider humping a monkey, or something like that.  Whatever it was it caused YHC to lose count while the PAX within earshot struggled to complete the merkins.  I’ll leave out the name of the offending PAX member as I am not 100% sure who it was.

    Wilson’s attempt at an All Burpee Beast was thwarted by Flatline, much to the appreciation of the rest of the PAX.  The selection of Jville for the last round was purposeful with YHC knowing he would choose burpees.  Some of us are predictable in certain situations and that can be a good thing.  Thanks for not letting the Q down Jville, YHC didn’t want to be the one to break the news to everyone that another round of burpees was in order.

    Golddigger and Sabotage showed up, each for their second post, and crushed it.  Welcome to “Ball Boy”  YHC reconsidered the name after not being completely satisfied with the name selected.

    I am never surprised but always impressed by the effort everyone puts in each morning.  Great work today, a pleasure to lead such an excellent group of men.

  • Space Station sighting

    The fellowship was strong at SOT as 6 faithful showed up for an international space station viewing with some bear crawls, crab walks and a few other things worked in.

    THANG

    Mosey to the sidewalk beside the school for a warm up, no mile to start today.

    SSHx25, DQx10, Helicopterx10, ArmCircles x15 F/R, Mountian Climber x15, Side Plank Dips x 10 each side, Freddie Mercury x15

    Step up to the curb for some curb crawls, up to 5, repeat 5 and come back down.

    Mosey to the basketball courts for 11s

    Round 1 – Monkey Humpers/Box Cutters, snake from the corner of one court to the next, run the long side, lunge the short side

    Round 2 – Bobby Hurleys/Crunchy Frogs – Run the long side, crab walk the short side

    1 suicide because Basketball/March…Mosey to the gloom of the track for Mary and Space Station viewing – 40 LBC, 10 1-leg APD, 20 Dollies

    Mosey to the track straightway and partner up for Love Track

    100 yards, Partner 1 runs the straightway, Partner 2 broad jump burpees until Partner 1 comes back, repeato for 100 yards.

    Take a lap – audible half a lap. 20 merkins then AYG sprint to the path off the track 130 yards (ish) Slow mosey to the flag

    NMM

    DK sent a text to a couple of us last night that the International Space Station was going to be visible at 6:04 am.  Thinking he was going to be there for the sighting and knowing that SOT has some excellent low light gloom, YHC planned around this.  No DK sighting but we are pretty sure we saw the lights of the space station traveling over us during Mary.  It was on the right path at the right time so that’s enough confirmation for me, next time we’ll bring a telescope.  Gumbo was sure DK and Chicken Whisperer were home thinking up names for FNGs.

    YHC can’t resist a little running but after the last 2 days it was time to travel using some other F3 methods, bear crawls, crab walks, lunges and broad jump burpees seemed appropriate.

    Five of the 6 PAX there this morning were present for Murph Monday and Old Glory Tuesday.  All 5 strongly considered fartsacking but knew the others would be there.  It’s that accountability and fellowship that keeps you coming back despite the sore muscles and tired legs.  One of these days McRib is just going to lay on his horn in Bobber’s driveway to get him out to another AO.  Although stories of the Murph and Old Glory might not help.

    Announcements:

    • HDHH 3/15 Casa de Splinter – See the backblast and sheet to give him a headcount, Ms and 2.0s welcome
    • March challenge – Kettlebell Swings – spreadsheet is up
    • Runs – Ragnar/Toga, SmokyMountain/Swirly, Belmonte/TYA

    Great job pushing it again today gentlemen.

  • Super 6

    YHC got used to pulling into the parking lot at Circus Maximus to a crowd of cars and men carrying around chunks of iron so imagine my surprise when I pulled into an empty lot at 0525.  After briefly contemplating whether the AO would turn into a mix of running and bells an unfamiliar vehicle rolled up next to YHC.  Welcome to Circus Maximus Bunny Slope.  A couple others rolled in before the warm up and then 2 LIFOs from DaVille to make a total of 6.

    THANG

    SSHx25, DQx10, Helicopter x15, ArmCircles x15 each

    1 Burpee:4 KB Swings, increasing by 1 and 4 each round OYO for 5 minutes

    Super Six

    • ½ Get Up (Turkish Getup with only situp portion)
    • Goblet Squat
    • High Pull
    • Reverse Lunge w/ under the leg pass
    • Clean
    • 1 arm alternating swing

    Do 30 reps of each, run an easy lap around the curb islands, 20 reps, run a lap, 10 reps, run a lap

    Captain Thor (Hulk Style) – 1 WWII:4 American Hammers w/ KB, increasing by 1 and 4 each round OYO about 4 minutes

    A little time remaining so – 10 Snatch each arm, 10 Alabama Honeymoons, 25 Flutter Kicks w/ KB held high

    NMM

    A lighter crowd today than the past few weeks at CM.  Between the HDHH and MANNdate starting up yesterday in DaVille the fartsack ruled the morning.  Those that escaped the fartsack got to enjoy a simple yet effective beatdown.  Good to see another new face at CM, Bunny Slope was a first timer but seemed to know his way around a workout and KB.  That’s at least 3 days this week for him and after the sandbags yesterday, that’s impressive commitment early on, I’m  sure Corporate will take note of this.  As always it’s a you against you workout and after the Captain Thors Emoji said he thought he lost.  I disagree, I say he won, the only way to get better and stronger is to push and challenge yourself.  YHC was glad to help Mudface delay a decision to go up in weight, apparently today was enough to put that off for a few weeks.  Shockwave made it back out and was a little shocked to have a day below 30 and only 4 to start after his first CM post of 60 degrees and double digit PAX.

    Note to other Qs if you are going to try a new exercise, try it out first with the full weight.  The ½ get ups were tried at home with the Ms 10 lb KB for form but the 35 did not work out so well for YHC.

    Great job today, lots of swings, lots of time under weight and lots of arm fatigue as I type this with my toes.

    Announcements:

    See EF Hutton’s backblast from NoToll earlier this week, he summed it up well.

  • A new Hate Hill

    A breezy sunny and 70 morning greeted 8 redwoods at RiverRun.  A couple RR newbies joined the veterans for a little off campus jaunt.

    A lap around the parking lot to pick up LIFO newbie Flipper.

    Warm up

    SSHx25, Hillbillies x20 (as always with optional Jville hop), Merkin x10, Flutter Kicks x20

    Mosey down the sidewalk, across Robious Road to Twin Team for some Hate Hill.  Partner up,  Alternate running to the glowstick and traveling up the hill with broad jump burpees, lunges and polar bears.

    Pause for some Mary – LBCs, Dollies, APD

    Love Hill going down.   Russian Soldiers,  Crawl bear, duck walk.  Plankarama.

    Up to the top of the hill, just to show the PAX how fun (hateful) the entire Twin Team hill can be.  More Mary-  Freddie Mercuries, Rosalitas.  Back to the start for a double ring of fire with merkins and 6 inch hold with leg raises.

    Numberama, Namearama YHC took us out.

    NMM

    Glad to see Flipper make it out to the closest AO to his Goochland abode, apparently last time he fartsacked on a Monday he could faintly hear the cadence across the river and decided to try it out. Slurpee was another first timer at RR, haven’t seen him in a while, good to see him make out out again.

    Honeydo’s presence was felt when YHC broke out the glowsticks as the turnaround points on Hate Hill.  Leftover from Halloween, they were found in a closet this weekend and were calling out to be used for a Q.  Honeymoon, as expected given his F3 name, has some big plans for Valentine’s Day so we worked in some APDs as prep work for tomorrow.

    This was one of those beatdowns that worked to the Q’s strength.  YHC is of the opinion that hills are fun for everyone, but am not sure all of the PAX share that perspective.  They are especially useful when at least one of the PAX needs to work on them for an upcoming race.  That hill is no joke and everyone powered through it multiple times up and down today.  Oyster is working on getting his legs back, pushing hard like he did today will speed that up.  Maybe next time YHC has the Q we’ll do some ground and pound, or maybe not.  That’s the beauty of just showing up and following the Q.

    Announcements:

    HDHH – Ardent, Wednesday 5:30

    Running events:  Belmonte – TYA, Smoky Mountain – Swirly, Ragnar – Toga

    Golf Tournaments: See Fudd and Wilson, more info from them soon.

  • Put the Run back into RiverRun

    Four of the RiverRun regulars emerged from the warmth of their vehicles in time for Wilson to show off his headlight identification skills as Splinter pulled in as the clock ticked 0530.  Wondering whether McRib was going to enjoy his banker holiday in the fartsack off we went.  At some point McRib emerged from the gloom to make it an even 6.

    THANG

    Long warmup mosey on the roads to the track to loosen the joints.

    SSHx? IC, Peter ParkerX10 IC, IWx15

    Fantastic 400s

    10 each of 4 exercises with the twist of 100m run between each of the 4.

    10 merkins – 100m run, 10 Monkey Humpers – 100m run, 10 plank jacks – 100m run, 10 Flutter Kicks (2ct) – 100 m run; Repeato for 20, 30 and 40 reps of each.  Add a straight 400m at a medium pace with a little extra sauce at the end.

    Mosey to the playground for a round of Pull Up/Jump Squat 6s – (Shortened 11s)  5 Pullups/1 Jump Squat, 4/2…1/5

    Mosey to the bus loop, partner up.  Partner 1 bear crawl/crawl bear across bus lane and back, P2 dips on a bench.  3 rounds then 3 rounds with P2 doing step ups/box jumps.

    Mosey around the school the long way to find a dry spot for some Mary.  American Hammer x 20, LBCx50

    COT, Wilson took us out.

    NMM

    We took the long mosey to the track, completed the warm up and began on the Fantastic 400s when from somewhere out of the gloom Kevin Bacon McRibwich (full name) showed up behind us.  Wilson may have a little something extra in his LBTs as he thought it might be a clown emerging from the gloom beyond the track.  It was only McRib catching up to the group on the track.  Good thing the mumblechatter was strong and he heard us through the gloom.

    Starting with SSH the mumblechatter was strong enough that everyone lost count discussing Derrick Rose skipping out on a game last week.  Not going to happen with this Rosie on the Q.  With the cold and ice last week there was minimal running being done at the AOs that YHC visited so the goal for today was to change that up.  The consensus was that 10 and 20 monkey humpers are ok but rounds of 30 and 40 with a run afterward makes the legs a little weak.  Also needed to add some bear crawls in since Honeymoon doesn’t get much of that in NC.  The only way to get better is to do more of it, which is why YHC wanted to throw a few pull ups in.  YHC told the PAX if there was time we would find a dry spot at the end, they crushed it and we found that spot so everyone could make the imprint of their shirt on the dry sidewalk.  Splinter’s Punisher logo was impressive.

    Curiosity about the rumors of a F3RVA podcast consumed discussion after the workout, that and eager anticipation of the CSAUP.

    No announcements of note beyond the CSAUP.

    Great work today men, appreciate the opportunity to step in front to lead this morning.