Author: Rosie

  • Miracle Mile

    7 faithful boot campers and 1 rogue runner posted for an empty Q sheet TwinTeam beat down.  As everyone rolled in no one claimed the Q so YHC took over and the fun began.

    THANG

    Mosey to the bus loop turnaround for warm up of SSH, Helicopters, Imperial walkers,  alternating shoulder taps,  FK and hand release merkins.

    Mosey to the hill beside the school for Jacobs ladder.  1 burpee at the top,  1 merkin at the bottom,  repeats to 7.  Across the field for pole smoker Indian run x3.  

    To the track for a Miracle Mile.  25 merkins run a lap,  25 squats – lap,  25 plank jacks – lap, 25 freddie mercuries – lap.  Mosey to the pull up bars.  5 pull ups,  run to sidewalk 10 box cutters,  repeat,  add 10 monkey humpers.  Mosey back stopping for a quick bear crawl across part of the field.   Mary and ring of fire.

    COT

    At 0528 it was Tobit, YHC and the 2 2nd timers, the other 4 rolled in with little time to spare.   YHC was hoping someone signed up to Q but it stayed blank overnight so YHC took the lead.  Great to see Reservoir and Jenny Craig out for a second post this week.  Hope Reservoir’s back is doing alright, he smartly modified the Miracle Mile to reduce the pain.  When YHC told everyone to ‘grab a pole’ and Reservoir proclaimed “Not the first time I’ve heard that”.  We appreciate the candor but we don’t need all the secrets of your personal life, at least not week 1.  Jenny Craig crushed the Jacobs ladder and told YHC that F3 should help him mix it up with his football playing teens at practice.  Mr. Roper continues to roll strong in crocs and has developed an innate ability to tune out Honeymoon’s EHing for him to take a Q.  He’ll come around soon enough. Honeymoon reluctantly gets Big data credit for posting but running since it is BRR season.  We may need a corporate ruling on whether that will fly after BRR.

    YHC threw in some running as encouragement for those on the #runningsucks bandwagon to sign up for a Q.  Tobit is not in that crowd he seemed to especially love the Miracle Mile, running away from the PAX.  We’re going to have some fun with his Qs coming up.  The Miracle Mile was an on the fly activity this morning but will certainly make a comeback, maybe with varying reps   It was a pleasure to introduce some of the more awkward looking exercises to the 2 newer PAX.  Box cutters, Monkey Humpers, Rosalitas and APDs are all spectator favorites I am sure, I cannot confirm since I am usually a doer not an observer.

    A pleasure to lead this group of men as we head into the weekend.  As mentioned in the COT, here is a link to the suggested reading from our brothers in Charlottesville.  https://backblasts.f3rva.org/2017/08/16/darkness-cannot-drive-out-darkness-only-light-can-do-that/

    Announcements

    • Puppy Pile tomorrow 0700
    • Price increase at Reese Strong tomorrow – sign up now
    • Sept. 30 convergence – Jville has the lead
    • DK is coordinating his Survivor Pool again, see him to sign up.  Those running the BRR can rest easy that they won’t be browbeat into joining while in the van this year.

  • Add Twin Team

    3 BRR trainees posted at RiverRun for some early week hills on a sunny and 70 morning.

    The route is the standard Riverton into Tarrington, Ashwell Loop down Twin Team.  Only this time instead of adding a loop around the school, add Twin Team until time is up.  Unfortunately we only got 1 time up Twin Team before it was time to head back to the VSF.

    Quick countarama/namearama to get the PAX off on their day.

    We almost lost EF Hutton in a hole coming through the gap in the woods.  It was a new location Honeymoon had found.  No evidence that he was trying to sabotage the Richmond BRR team.  Good thing EF Hutton is ok, YHC watched him almost go down and had visions of Swirly’s ankle.  May need to trim the bushes to get through the usual location.

    As far as I know we are still looking for a runner or two for BRR.  See TYA if you enjoy having fun on weekends.

  • Simple is good

    5 determined men eschewed the fartsack for a SOJ takeover Q at Green Acres.  The weather was a cool 62 degrees, perfect for a morning of putting in some work to get better.

    THANG

    Mosey to the bus loop for a warm up.  10 burpees OYO, SSH, DQ, Hillbillies, Alternating shoulder taps, LBC.

    Mosey to the fields (the size of this field puts others to shame) for a Round and Round.  Here’s how it goes.  Using the light poles as markers, start at the corner do 5 burpees, run down the sideline to the first light pole 5 more, repeat for a total of 4 light poles on one side, cross the field and repeat for the 4 light poles on the other side.  Back to the start (total 8 sets) and plank for the 6.   Repeato with 10 merkins, 15 squats and 20 flutter kicks.

    Mosey back to the front of the school for Mary – Crunchy Frogs, Diamond Merkins, Dollies, Werkins, Box Cutters, Merkins, American Hammers

    COT and YHC took us out.

    SOJ takeover has been great so far this week, checking out new AOs and seeing new faces.  YHC had heard good things about the size and opportunities at Green Acres and decided to check it out for myself.  By driving Bleeder style down I295 YHC arrived a few minutes early to the AO and drove to the back, there’s a ton of space there and should be a great AO.  Unfortunately YHCs creativity bucket was empty this morning so round and round the field we go.  It was a simple workout but we got about 2.5 miles with a few other things worked in.

    The end of round 1 was met with more wildlife.  This time I don’t think it would have been good luck.  A skunk decided to try to cross the field as everyone was getting back to the starting point.  YHC tried to keep Opus out of the skunk’s Path, at first he thought YHC was offering words of encouragement.  The urgency was quickly realized and we allowed the skunk to take cover and were able to proceed.  This would have taken Marmaduke’s bird incident to a new level if someone had been Marv-ed by a live skunk.

    BoomBoom and Bucketmouth are heading back to school soon but it was great to meet them, YHC and the F3 family wishes them luck as they head back.  Opus and YHC finally got our “first wind” on the final round and were able to separate from the pack, although it’s likely Phonics was holding back in conversation with Boom Boom.

    Great work today men, it was a pleasure to make the trip to lead.

    -Everything is coming up Rosie

  • Rollercoaster Haiku

    It was five thirty

    The Q said run, so they did

    5 miles plus for all

    It was good to come back to those hills, it’s been a while for YHC.  Thanks for the col beer post run Circle K.

    -Everything is coming up Rosie

  • Power Tools not Raccoons

    16 stalwarts and 1 FNG arrived at WDog for a beatdown YHC was hoping was as good as Flipper’s greatest beatdown ever or at least as good as the tribute.  Swirly described some strange animal noises coming from near the amphitheater and suggested we stay away from there, noted.

    Mosey to the traffic circle for some SSH, DQ, Arm Circles, Copperhead Merkins, LBC

    Mosey to the Rusty Cage – 3 dead hang pull-ups (arms fully extended) run to fire hydrant for 10 Bobby Hurleys  Repeato x 5

    Partner up and grab 1 Sandbag per group.  Mosey back to the fire hydrant for a brief Lazy Dora.  P1 does 10 squats with sandbag, P2 Al Gore, switch up to 60 total, P1 10 Overhead press P2 plank up to 60 total, P1 WWII w/ sandbag P2 hold 6”  Plankarama waiting for those that needed to retie their bag.  Catch me if you can back to the sandbag pile – P1 run with sandbag P2 3 burpees and run to catch up.

    Mosey to the Carillon for an abbreviated “Assault on the Carillon” 5 burpees, run to up the stairs 10 derkins, 10 donkey kicks repeato until Q calls time

    Mosey back, past the circle where there was a nice ring of cones another workout group had left, to a spot of some well manicured grass that could have been used for a putting contest but for us Mary.  Start with the YHC favorite Crunchy Frog, then 1-leg Alabama Prom Dates, Freddie Mercuries, and American Hammers.

    Back to the flag where YHC took us out. 

    NMM

    Welcome FNG Rounders, named before we were able to hear much about who he is or where he is from.  Hopefully you’ll be back soon.  Great to see Depends back out too in his 5 week work trip to Richmond.

    Swirly and TYA heard some strange noises when they arrived early to secure the AO.  Thinking it may have been someone trapping or torturing a raccoon or other animal they advised keeping our distance.  As we approached the circle and amphitheater we realized it was only someone setting up the stage.  Maybe TYA needs to spend more time on his job sites to familiarize himself with the sound of power tools.

    The dead hang pullups and Bobby Hurleys are YHC’s subtle way of attempting to get the PAX to work on form, preparing for Toga’s absence.  Extend those arms and get that squat low to touch the ground.  Also, it’s never to early to work on the jumper to prepare for a March Madness Q.  Glad to have Gumbo back in the mix working out all the gumbo and beignets consumed on his round trip to Louisiana.  While the sandbags are there and intact we might as well use them, thanks Lockjaw.  As Viral can attest, just make sure they are tied up well first. 

    As I said in the COT, I am grateful for the opportunity to be a part of this group.  A little like the quote “you don’t know what  you’ve got until it’s gone”  with F3 you don’t know what you were missing until you have it.  F3 has helped push me to be better physically, mentally, emotionally and as a leader and for that I am thankful.

    If you are a podcast listener, which many of you are now, I suggest you check out Art of Manliness.  They just released a podcast with OBT and Dredd on F3.  YHC has not been able to listen to it yet but I expect it will reinforce what we already know and reinvigorate everyone to give away this gift we have been given.

    Everything is coming up Rosie.

    Announcements:

    • Happy BIrthday Grunt, M Swirly and Kevin Spacey
    • SOJ takeover week August 7-13
    • Reese Strong 9/16
    • F3RVA 3 year anniversary convergence Sept. 30 – more information to follow.
    • Sunday Run is moving to 6:15 am until after the BRR

  • Suicide Potato

     

    15 hard chargers took on NoToll for a little sunny and 70 hot potato.  YHC planted a flag and took the lead.

    THANG

    Mosey to the back parking lot for a warm up with SSH, Hillbillies, Merkins and Copperhead squats.  The PAX was warned to be prepared for the hot potato.

    A sketchy presence, more on that later, led us back to the basketball courts for some partner suicides.  Round 1 – Suicide/Crunchy frogs, Round 2 – Backwards/CDD, Round 3 – Shuffle/Lunges

    Oyster Q – Triple Check at the bathroom building

    Partner 1 runs to the gate (audible to speed bump unless you are an overachiever like Wilson and DK), Partner 2 – People’s chair, Partner 3 – merkins

    Pass the Q to DK – Curbless crawls up to 5 – switch gears for LBC, X and O and Freddie Mercuries – Curbless crawls 5 back down to 1  Pole smokersX25

    Flatline takes the Q back to the basketball courts for Doracides

    Alternate forward and backward suicides while partner does 100 merkins, 200 squats and 300 single count Freddie Mercuries

    COT and Wilson took us out with one of the more “realistic” and dark close outs YHC has heard.

    NMM

    YHC checked the Q sheet yesterday, saw the opening and made a decision to leave it for someone else take it or if not, run with the Hot Potato.  It’s always good to get a hot potato in every once in awhile to get some new people introduced to running part of a workout.  YHC has been hoping for an Oyster Q so when the opportunity arose to pass it along it was his.  As expected, he crushed it, even with an audible called with confidence, sometimes a change is needed.  That gate seems much closer on the initial mosey. 

    During the COP Wilson and McRib mentioned that there were a couple people hanging out in a car smoking while we all parked and headed out.  Concerned that all of the keys were sitting on various tires they suggested we roll back closer to the parking area to deter any possible shady activities.  I am sure they appreciated the disruption of their peace and quiet with our grunts and mumblechatter.   Lots of suicides today to stay closer to the cars.   Mr. Roper is quickly developing a reputation for talking while running that could rival some of the other F3RVA PAX that are well known for that skill(?).  

    Good to meet Sugar Sock, the name, as a window into Hardywood’s mind, is a legend already.  No we will not post a history of how all F3 names came about.  Part of the experience is figuring that out yourself, either at a 2nd F event or now, listening to the podcast.

    There seemed to be some confusion on when and where the Ghost Flag was going to show up next, I suggest you to read the rules of the Ghost Flag in the backblast or discuss it during office hours.  https://backblasts.f3rva.org/2017/07/20/ghost-flag/

    Announcements:

    • SOJ takeover week August 7-13
    • Reese Strong 9/16
    • F3RVA 3 year anniversary convergence Sept. 30 – more information to follow.
    • Sunday Run is moving to 6:15 am until after the BRR

  • Turn up for Tomatoes

    Hot and muggy plus some overnight storms that made it somehow more humid, was the overall sentiment of the day.  2 PAX got the full 6ish miles, a LIFO got a few miles of his own and a Starsky with 2.0.  YHC thought he was going to be running alone a few minutes before 6 but saw a car circling what is possibly the most confusing parking lot in RVA.  Though a screen of shrubs Wedding Singer appeared and with a slow mosey out of the parking lot looking for LIFOs we hit the pavement.

    A solid 6ish miles for us through the  heavy air of Midlothian.  Good to catch up with Wedding Singer who took advantage of the Off the Books early start time being up early and avoiding the heat as much as possible.  Good call, glad you came.  We caught sight of Honeymoon in the last mile, he showed up late and took his own route through the neighborhoods.   Marmaduke and his 2.0, fresh off vacation, posted at the coffeteria to give M Marmaduke a little morning break.  The coffeteria featured the sign noted in the title, unfortunately YHC is not tech savvy enough to figure out how to post a picture in the BB.  It loses most of its effect without the picture but it’s the title of the BB anyway.   BRR miles and hills are on the mind of the PAX, it’s getting closer and Singer is cranking up the mileage.  Some good training planned for the Honeymoon Q at RiverRun tomorrow, post if you can, you won’t regret it.

    Have a great day.  Stay cool

  • Hot House

    5 F3 Richmond men showed up at Twin Team for a early morning heated tour of the AO.  The air was thick but 3 of the PAX were ready to go at 0530 with 2 more coming in LIFO.

    THANG

    Mosey around the bus loop for any possible LIFOs and form a triangle for a warm up.  SSH, IW, Crab Cakes, Freddie Mercuries, Dollies.  Honeymoon and Sparky arrived in McRib style, post SSH.

    Mosey to the Playground for 4 corners – 5 Pull-ups, 10 merkins, 15 jump squats, 20 4-ct Flutter Kicks – Repeato x 3.

    Mosey to the hill beside the school for Jacob’s Ladder – 1 burpee at the bottom, 2 at the top repeato up to 7.  Mosey across the field to the parking lot poles – Pole Smoker Indian Run.  Mosey to another JRHS parking lot that has not been used before for a shortened Dora – 100 merkins, 100 WWII, 100 Lt. Dan.  Audible to shorten the Lt Dans and mosey back to the flag for Mary.  American Hammer, Rosalita, APD – 10 merkins to close it out.

    NMM

    No one signed up to Q this morning and it was a light PAX as of just Wojo and YHC at 5:27.  YHC planted the flag and took the Q right before DK showed up to increase the numbers and off we went, reminiscing of the 13 at Twin Team last week for Dodgeball.  Summer days.  Typically I don’t notice the temperature of the pavement but it was noticeably hot this morning.  This was not a Hot Yoga class but maybe could have been.

    During the mosey Honeymoon pointed out a trash can that looked like it had been ravaged by a raccoon.  Does DK know anything about that?  DK informed us that he has not been letting raccoons go at Twin Team anymore, too close to home.  He is living in a current “house of death” with his chickens being attacked by raccoons and each other.  Time for some alternative action, maybe he can get some advice from Saab or Swirly on beating off wild animals.   YHC also knows of some people that do aura cleansing if the string of death continues.

    Great to meet Wojo, who has already become a regular around F3 Richmond.  Well done by all 5 pushing through the heat to get through the morning and get better.

    Appetite for Destruction tomorrow at Dogpile by Lockjaw.  No flannel required

  • Ghost Flag

    The idea of the Ghost Flag is to encourage PAX to travel outside their normal circle of AOs to meet, interact and generally get some 2nd F with PAX from other areas.  This is not a challenge to see who can keep the flag the longest, the goal is to have it passed around to all areas and AOs.  Areas outside of Richmond are welcome to join,  Hampton Roads has already expressed interest in stealing the flag and I expect Charlottesville might have a run at it too.  Below are a few ideas on the general rules of the Ghost Flag, these are general and should be enforced in accordance with advancement of the 2nd F.

    • The Ghost Flag should appear at least once every 2-3 weeks but can be more frequent.  It can appear at any AO of the GF holders choice.
    • The AO at which the GF will appear should be announced 2 days before it posts – Twitter, Facebook, and/or Backblast
    • In order to take the GF a group with a minimum of 5 PAX must show up at the AO on GF day.  All 5 PAX have to be outside their normal AO area but can be a mix of different areas.  ie 2 SOJ, 3 West End organize to go to DaVille
    • If more than 1 group posts with 5 PAX at a GF AO, the group with the most PAX at the AO takes the GF.  If there is a tie the Q gets to choose where the GF goes.  Could be to the group that has been the longest without the GF, a contest of the Qs choice to decide the winner or the group with the best mumblechatter.
    • The Ghost Flag can also make an unannounced appearance at an AO.  If it does, the holder of the Ghost Flag must bring at least 3 PAX and can commandeer the Q (non-VQ dates and commandeering a Swirly Q at your own risk).  If the Q is commandeered the Ghost Flag is passed to the original Q.
    • The GF may also hold contests, such as a Beast Relay, at various AOs and the winner will take the flag.

    Thanks to Lab Rat and Honeymoon for the idea, Lab Rat, Circle K and Hardywood for the creation of the flag, and various Emissaries for input on the above rules.

    If you have any questions/comments/complaints about the rules, my office hours are the same as TYAs but at various locations throughout the area.  I’ll be happy to help at that time.

    Any and all Ghost Flag disputes will be arbitrated by the Ghost Flag’s attorney, Gumbo.

    Let’s have some fun with this!  One more suggestion, bring your mumblechatter ‘A’ game.

    Rosie

  • Check on Gumbo’s abode

    4 BRR trainees and a bonus runner posted for YHC’s return to RiverRun on a warm and muggy morning.  It was tough to decide which route to take but with the smaller PAX being regulars YHC decided to take the Riverdowns Roller Coaster.

    ROUTE – Across Robious down the trail to River Downs.  Left on Riverdowns S Drive.  Left on Queens Grant Drive, right on Royal Crest Drive.  All the way to the end to check on Gumbo’s house while he is on vacation.  Everything looks safe and sound there.  Reverse route on the way return doubling back for the 6 to generate some more hill work. 4.1 to 4.9 miles logged depending on turnaround and double backs

    It had been over a month since YHC had hit this run and I was happy to be back running in familiar territory.  Creeping up on the BRR Honeymoon is pushing for more and more miles to keep up with his NC team.  DK showed up just to get some miles in even though he is not running the BRR this year.  Singer and Wilson keep churning out the miles and getting stronger as they go, way to work.

    YHC didn’t give the PAX the route until we were leaving the parking lot headed toward Twin Team so Wilson started to get nervous.  Once he heard we were headed to the River Downs Roller Coaster he balked, #runningsucks.  The alternative was Twin Team hill repeats so River Downs it is.

    Great to be back out there and get a chance to run with the PAX.