Author: Rosie

  • Happy 13th

    9 Southside redwoods and the eighth (or ninth) New Market FNG arose this morning to greet each other on a true sunny and 70 morning.  The humidity was heavy and the summer gloom on the track seems to increase the temperature as opposed to the colder winter effect.

    THANG

    Mosey to the bus parking area for the COP.  Good to use this area while there are no diesel fumes to compete with.  SSHx25, Hillbillies x20, Arm Circles x15, Peter Parker x10, LBCx20

    Mosey to the track for 13s.  In celebration of Cliffhanger’s 13th birthday we did 13s instead of 11s with Imperial Squat Walkers and Box Cutters.  Stations are each corner of the track.

    Back to the Parking Lot to grab a rock for a Rock Lap.  Around the bus loop with the rock and  exercises mixed in including lunges, merkins with 1 hand on the rock, shoulder presses, curls, skull crushers, waiter carries and maybe another.

    Find some grass for Mary 10 WWII with rock, 20 FK rock held high, APD with rock, WWII with rock press, Dollies – 1 bus loop lap or LBC

    Rock ring of fire – Hold Al Gore with the Rock 10 merkins and back to Al Gore

    COT, Numberama, Namearama – YHC took us out

    NMM

    Welcome Ocho, another New Market FNG.  Double digits for SOT today, great job men.  Going to have to come strong if that Ghost Flag thing ever comes to fruition.  Lots of questions with that but I am sure Lab Rat will work all of that out before it gets started.

    Today is Cliffhanger’s 13th birthday, YHC didn’t try to get him out of bed today since he has been on a summer binge of camps and vacation with minimal sleep, he’ll be out soon enough.  No need to anger the teenage beast but we did 13s to celebrate without him.  Good discussion about whether to allow his friends inside the house at the party tonight, teenage boys carry a similar odor to F3 gloves.  If my gloves aren’t allowed in the house why should they be.  Wilson does not have teenage boys and does not want to smell them near his house anytime soon.

    The rocks have been there all this time and have not gotten much use but today seemed like a good day to try it out again.  The slow trip around the bus loop worked out well for those in the #runningsucks crowd.  Fears of being crushed by a rock of your own selection were not realized and the PAX made it through stronger and without any permanent damage.  Clamshell has only posted to a few handfuls of SOT workouts but has gotten to experience the rocks twice, at least we didn’t Indian Run with them this time.  Carmen San Diego was not happy to hear that box cutters were part of the 13s, he has moved into his new abode and is tired of dealing with any kind of boxes.  Need to hit up McRib for the neighborhood clown car now. 

    On another note, this is the first BB YHC has posted on the new website and props to Splinter, DK and anyone else that had a hand in it.  Once I memorized my new Chinese password, things have been easy.

    Announcements-

    • HDHH today at The Answer – 6pm
    • Reese Strong – See Phonics
    • Golf – August 7, See Upchuck

  • Thanks Gumbo

    8 regulars gathered for a Rosie Q at Twin Team that did not include the twin team hill.  Plenty of other fun ensued.

    Mosey to the front of the bus loop for a warm up and to make sure McRib child find us.  SSHx20, DQx10, Arm circles x 15, (McRib joins) SSHx10, IWx10, FKx20.

    Sally – play Flower by Moby.  Bring Sally up,  up merican, Bring Sally down, down merican.  

    Mosey to the field behind the school to cool off in the grass with some Rosalitas.

    Nicole/Cindy hybrid – We’ll call her Charlene.  Around the track behind the school – 5 pull ups in corner 1, 10 merkins in corner 2, 15 squats in corner 3 and 20 Freddie Mercuries in corner 4.  Run between corners.  Rinse and Repeat until Q says stop.  15 minutes today.

    Mosey to the field beside the school for Lindsey.  CDD and Flutter Kicks 30/10 in the outfield, 25/15 at home plate – back and forth to 10/30.

    Back to the parking lot for Sally – 6 inches and Heels to heaven or Homer to Marge if you are from Mooresville.  Ring of Fire and 5 penalty burpees for everyone for the LIFO.

    COT, YHC took us out.

    NMM

    As usual, listening to the podcasts spawns ideas for a Q that hasn’t happened in a while.  Unfortunately none of the podcast PAX were around to appreciate it.  Gumbo’s talk of the ladies I have brought to F3 workouts reminded me that I need to bring them back. Those in attendance can thank him for the reintroduction of Sally, she was a crowd pleaser as always.  The Charlene took Cindy and added the running of Nicole.  She might be my new favorite.  Roxanne was lined up to visit but will have to wait for another day, maybe when the podcasters can participate.

    McRib is back on Hallsley time.  The Qs lately have been staying close to home to keep him in sight, hopefully we don’t head off campus anytime soon.  We revisited the SSH just so he could participate in a few today.  Honeymoon mentioned penalty burpees for LIFOs a few weeks ago so YHC decided to institute them for the day and see if it sticks.

    It’s been 2 years since YHC started with F3.  Lots of positive changes have occurred in that time both in my life and in those around me.  

    Announcements-

    • Charlottesville – Contact Honeydo and Lab Rat
    • BRR- Contact TYA
    • Fudd’s Party-Contact Fudd
    • VQ Week – Check the sign up sheet

    Great fun today men, thanks for the opportunity to lead.

    Everything’s coming up Rosie.

  • To the track

    A gathering of 8 PAX collectively glanced at their watches at 5:28 as McRib rolled into the parking lot wondering if we were late to start.  Nope,  just McRib getting off of HST (Hallsley Standard Time) to make it 9.  At 5:29:30 Wilson asked who had the Q, since no one had signed up YHC took it and we were off.

    THANGT

    To the track, the temp did not drop as nearly as much on the track today as with past glooms but it did feel cooler for a few minutes.  A nice slow lap around the track to warm up.  Circle up for SSH, Hillbillies, DQ, Hand release merkins, LBC.

    Speed work time!

    • 200m @ 75% – 15 crunchy frogs IC
    • 200m @ 90% – 15 crunchy frogs,  15 merkins OYO
    • 400m – 15 crunchy frogs,  15 merkins OYO, 15 copperhead squats IC
    • 400m – 15 crunchy frogs,  15 merkins OYO, 15 copperhead squats IC, 15 mountain climbers IC
    • 200m – 15 merkins OYO, 15 copperhead squats IC, 15 mountain climbers IC
    • 200m – 15 copperhead squats IC, 15 mountain climbers IC
    • 100m sprint – walk the turn to recover – 15 mountain climbers IC

    1+ Lap finisher

    Mary – 25 WWII, Box Cutters, Crunchy Frogs

    Burpee Shuffle, Ring of Fire

    COT

    NMM

    YHC noticed late last night that no one had signed up to Q and made the decision that speed work was in order if no one took control by the morning.  Lucky for everyone it stayed open and we got some track work in.  When it was becoming clear that YHC had no intention of leaving the track McRib pointed out that there are fields and basketball courts and all kinds of other fun things at this AO, not today.

    Wilson tried to smoke himself and everyone else out during Mary but the lack of a breeze made him the only affected PAX.  He will be taking is 4th F to the Charlotte area, Gumbo recommended plenty of salmon and Malbec to ensure they get the full experience we get to enjoy daily.  The sprints together gave all the PAX a little extra push around the track.  Great work on the track by Tatu, Marmaduke and Bobber.  They may be on the #runningsucks boat for now but that could change, especially if that Q slot for SOT stays open…

    Great to be able to be out there, lead, and see the group growing.  This was given to us and has benefitted each of us in many different ways.  Keep giving it away.

    Announcements:

    • Charlottesville kicks off this weekend.  See TYA for this weekend or Lab Rat for any of the next few Saturdays.
    • Wilson’s golf tournament is Friday, say hi to ChiChi Rodriguez if you are playing
    • Wilson has some family coming out to Dogpile Saturday with a couple college football playing 2.0s that are sure to kick our a$$, come join the fun
    • Congrats to Loose Goose on his new gosling. Get in touch with Viral if you want to take them a meal or see their signup schedule here.
    • VQ week is June 26th. If you haven’t Qed before or haven’t Qed a specific AO.  Splitting a Q with a vet is also an option for anyone that may not be up for it.

  • How have I not done this before?

    23 F3RVA men, 1 New Bern-NC F3 tourist and 1 FNG appeared on a glorious day for the gloom for what was YHCs VQ at 45MOMM.  The group was large and lively this morning pre-workout with an FNG and visitor to meet and greet.  YHC gave the 1 minute warning and started the timer when TYA’s GPS satellite watch gave us the correct time.  Short mosey to the designated warm up area.

    DQx10, HelicopterX10, Imperial WalkerX20 (tribute to May 4, Star Wars Day as my 2.0s reminded me), Crab CakeX20, Freddie MercuryX20 – 5 Burpees OYO  **5 burpees to be done whenever the Q’s watch beeps (every 5 minutes)

    Partner up for 2 rounds of 20 Wheelbarrow steps and  20 partner leg tosses.  Mosey to the tennis courts for Fantastic 40s

    At the end line 10 merkins, lunge across Court 1, 10 monkey humpers, Lunge, 10 Scorpion Dry Docks, Lunge, 10 WWI, Lunge to the end – Plankarama

    Repeato going back with 20 of each and bunny hopping across each court.  Al Gore at the end.

    Repeato with 30 of each and bear crawl across each court – Plankarama

    One more time with 40 of each and crabwalk across each court – Al Gore

    Suicide on the Tennis Courts (for Circle K) then circle for Mary, 1-leg APD, Box Cutters, Dollies

    Indigenous people run the long way to Cary and up Commonwealth, 2 lines to balance the PAX.  Enough time for Flutter kicks and the last round of burpees.

    Lab Rat took us out (mainly because he just continued to talk while we brought it to a close)

    NMM

    First, welcome to FNG Angus.  YHC is generally not a fan of names that are actual names but when an FNG shows up with plaid shorts and hair flowing from under the hat, some things just fit.  Glad Ingrown was able to join us, you are welcome back anytime.  Isn’t F3 tourism great!

    Great turnout for what I am sure many did not realize was my VQ at 45MOMM.  I am not sure how I have been posting for almost 2 years and not Qed here.   A couple LIFOs but Flipper was the one that YHC noticed coming in in full Apache mode helicoptering his way in to the COP.  The chatter was high before we started and didn’t really stop no matter what I threw at the PAX, apparently YHC needs to go back to the drawing board and make it tougher next time.  Although the groans that were heard when the methods for traversing the courts were announced gave YHC a smile.  TYA wanted to go for 50 of each today but that would have involved a handstand walk across the courts.  Lab Rat questioned early on whether we would get a mile in today, doubtful, and definitely not running.  Bunny Hop lessons by EF Hutton and Gumbo next week, details to follow.

    We know we are getting close to summer when Hardywood breaks out the Jerusalem Cruisers, somehow he is still just as fast in those as with regular shoes.  Many complaints about the Qs choice for wheelbarrows and PLTs.  Who doesn’t need a wheelbarrow that can handle some rough terrain?  YHC didn’t know you were all so sensitive.  All PAX are now interested in the remainder of the M9 Braves season after MARV’s riveting recap of Coach BT’s stress of ripping a stalemate from the jaws of victory.  Good luck Bravos.

    Keymaster posting for the 3rd time in his first week, did not leave a rep on the table.  Way to push through.  Great job fighting through today men.  As discussed in the podcast, bear crawls and crab walks are not something any sane person does in a normal fern led workout.  After the fact YHC realized that the beatdown was well tailored to Bleeder and his strength close to the ground.  You’re welcome.

    Viral has found a new way to EH by getting MARV to record a message to his neighbor, a VCU fan, that considers MARV a local celebrity.  MARVs agent was not on hand to approve this but I think Corporate was able to authorize it.  Whatever it takes to get those FNGs out.  #giveitwaway

    Announcements:

    • Wilson Golf May 19
    • Lunch today Pop’s and Whole Foods, Short Pump
    • VQ week 6/26 – not only for PAX that have not Qed but find a new AO and Q if you are interested
    • F3 Charlottesville – see Lab Rat for contacts or if you are interested in helping a launch weekend

    What a great way to start the morning.  Thanks for letting me lead, it was a pleasure.

  • Be careful what you wish for

    As the calendar turned to May, 6 redwoods, including a RiverRun virgin posted to kick off what could be the official start of BRR training.

    Start out with minimal warm up Twin Twin Team Lane and onto Brigstock into Salisbury.  4+ mile route straight to Ellesmere and down Ashwell through Tarrington.  5 milers take the Mt. Hill loop and follow the same route down Ashwell.  Back to the school up James River Road (that is a nice slow incline to close out the run).

    THANG

    Great to see Upchuck out at RiverRun this morning.  YHC had thoughts of avoiding the hills but when Upchuck pulled into the parking lot I know we had to hit the hills.  No one comes ro RiverRun hoping for a nice flat run.  The shorter route was a little longer than 4 miles, sorry about that Lugnut.  Upchuck thought he was the only one on the trails yesterday but found out this morning that Lugnut made his way out there too.  Lugnut did not follow the normal F3 timing and posted at 2pm with his M.  That’s the heat of one of the hottest days of the year so far, way to push Lugnut.

    Lugnut congratulated Gumbo this morning for Gumbo’s advancement in the world of corporate law.  Wilson, coming in late to the conversation, congratulated Gumbo on what he thought was Gumbo 2.4.  He was quickly corrected and Gumbo made a quick call to the doctor just to be sure.

    YHC and Honeymoon discussed BRR training during the run and no matter what your expected mileage, it is time to kick it up to start putting in the miles. If TYA has his way with competing teams, you’ll want to start getting those miles in. You know, you against you…See TYA if you are interested.  If you are reading this you are interested, sign up now.

    Congrats to the F3RVA teams that completed the Colonial 70 and Ragnar.  That was some brutal heat you ran through, great job.

  • 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.