Author: Rosie

  • What is Dirty MacDeuce?

    7 of the faithful explored the grounds of SOT on a damp morning of mid-60s and high humidity.  We waited around for a potential FNG lured by the F3 signage at the AO but the wet weather likely kept him away so we got right down to it.

    THANG

    Mosey to the front of the school for a warm-up up:  SSH, Hillbillies, Arm circles and Peter Parker.

    Mosey around the school with parking lot tracers, high knees, butt kickers and karaoke to get warmed up for:

    Dirty Macdeuce – 4 rounds, 3 exercises each round, 12 reps IC, 1 lap around the bus loop between rounds, exercises were:

    • Merkins, Imperial Squat Walker, Crunchy Frog – Mosey lap
    • T-merkin, Ball Dippers, LBC – 75% effort lap
    • Hand release merkin, Monkey humpers, Plank dips – 75% lap
    • Carolina Dry Docks, Copperhead squat, Rosalitas – AYG lap

    Round and round – partner up

    Partner 1 runs the bus loop, Parter 2 Bear crawls in the opposite direction.  Switch form and keep going in the same direction when you meet, Partner 1 Bear Crawl, Partner 2 runs the loop.

    Repeato with Lunge in place of Bear Crawl

    Mary

    Hello Dollies, Side plank dips, Freddie mercuries, APD, American hammers

    Ring of Fire – 2 rounds 10 merkins each.

    COT, Wilson took us out.

    NMS

    Good to see Aisle 5 back out for his first post-BRR workout.  Well deserved time off after putting in the work for the BRR.  Per Corporate, now it’s time to start working toward next year.  Great to see Salad Cream back out again for the second time this week.  He tried Wilson’s long sleeves approach but it didn’t work as he had to shed a layer during the Macdeuce.  Looking forward to him being a regular at RiverRun since it’s right next door.  Mumblechatter about DK’s pool, YHC was out in week 2 and had little to contribute.

    Not sure where the Dirty MacDeuce name came from or why 4 rounds of 3×12 equals Macdeuce but I think Jville brought it out to NoToll one day and it can make for some good work.  YHC was tired of the ladies and decided to bring someone else to the PAX.  A few laps around the bus loop to satisfy YHCs desire to run a little and not on the dark track (in case of clowns).  http://www.richmond.com/news/local/henrico/article_95715ef5-234a-55a9-9603-86393297963f.html

    Great job today, a pleasure to lead this group.

    Announcements

    • Hump Day Happy Hour tonight, see Hardywood’s pre-blast
    • October 8 Convergence at Dogpile – 6-8 am, Looking for a big PAX, bring an FNG or someone that hasn’t been in a while
    • Nov. 5 Leap to Tidewater.  If you have any contacts in the area, let Johnsonville or Dreamliner know
    • Dec. 4 Bear Creek 10 mile trail race.

  • Not a Run anymore

    4 strong and faithful escaped the fartsack on the first wet morning in a while for the inaugural RiverRun boot camp.  After receiving a text from Wilson that he was running late and taking a lap around the front of the school and watching him come in hot, here’s how it went down.

    Mosey to the service area parking for warmup in the lights waiting for Wilson.

    SSHx25, Helicopter x10, ACx15 forward and reverse, Crab Cakes – interrupted by early morning school employee

    Mosey around the playground track to the large playgound.

    Pull-ups/Captain Thors Elevens style but to a sum of 6 – 5/1, 4/2…

    Move to the middle of the track for Bearpees across the short side.  4 count bear crawl, 1 burpee; 8 count,2 burpee…continue with 4:1 ratio across the field

    Mosey to the field on the side of the school for a beast with PAX choice, adding 2 rounds to even out the choices:  merkins, jump squats, monkey humpers, 1-leg werkins, WWII, imperial walkers, jumpers, and boxcutters.

    Backward run across the field, down to the bottom of the hill for Pole Smoker Indigenous People run.  Backward up the hill, sprint across field.

    Mary – Flutterkicks, Dollies, American Hammers

    NMM:

    YHC did a little recon on the AO with the 2.0’s over the weekend since this has been a running AO and we haven’t looked into other options there too much.  We tested out the bars for pull ups and YHC always like to include those when possible.  The playground field was in great shape yesterday but a little soggy after last nights rain.  Having never done them before, the Bearpees are a great way to travel, especially when you get over 4.  The field to the side of the school was a little damp but only in a few spots as Wilson tried to stay upright on the Beast until we had to get down for some WWII.  YHCs recon did not get to the other side of the field and during the Beast a line of poles were calling our name so a little detour was in order to get some pole smokers in.

    All in all, a promising AO with plenty of options, Gumbo has already signed up for next week and I’m sure he will show us some more of the AO.

    Congrats to the PAX that participated in the Reese Strong 5K, looks like a great event.  Good luck to Toga and BT in conquering the Spartan Saturday and Offshore with the bike race.  EF Hutton on 10/1 for the Rugged Maniac.  Johnsonville and Dreamliner are heading up the Va Beach/Hampton Roads expansion, dates TBD.

    Looking forward to more from this AO.  Great work today.

  • Shuffle up and deal

    At SOT recently the gloom is real.  We believe that due to construction work on the school the parking lot lights have been out all summer and was only noticed the last few weeks as it has gotten darker.  Hopefully they will be back on for the bus drivers when they start up next week.  4 SOT regulars found each other in the dark of the parking lot for a simple yet effective card playing beatdown.

    THANG:

    Mosey into the light behind the school for COP.  SSH, Copperhead Squats, Arm Circles

    Mosey to the basketball court for Blackjack.  Start at one side of the court, 20 merkins + 1LBC, run to the other for 19 merkins + 2 LBC…continue until 1 merkin + 20 LBC always with a sum of 21.

    Move to the center of the basketball courts for a Deck of Death.  Number on the card and designated exercise for each suit.  Jack=11 to Ace=14

    • Hearts – Alabama Prom Dates
    • Diamonds – Crunchy Frogs
    • Spades – Mountain Climbers
    • Clubs – Monkey Humpers
    • Jokers – 15 burpees

    Back to the shovel flag for Numberama and Namearama.  Gumbo took us out.

    NM

    Great work today guys.  As Lugnut said, a lot accomplished by not moving very much and with the monkey humpers added it there was a nice effect of jello legs as we moved back to the flag.  Bobber continues to crush the workouts at SOT and is working his way toward signing up to Q soon, as encouraged by Lugnut.  YHC has been wanting to bring back Blackjack since Lugnut brought it out at SOT months back and when a deck of cards in a nice plastic case was found recently, it was only a matter of time to put those together.  The deck will stay in the car so it can be brought out at any time if needed.  The dreaded Jokers will stay in the deck as well.

    It looks like after further study the RiverRun AO will stay in rotation.  Lugnut did some daylight recon and determined that there is plenty to do with tracks, playground equipment, hills and more that have not been tapped into with the run only AO.  Time to EH those southsiders.

    Run and Barkley Marathons tonight at Hillcrest and TYA’s.  Come get your BRR swag.

    A pleasure to lead.

    Rosie

  • Not alone this time

    4 strong rolled out of Bettie Weaver Elementary for the usual route of hills.  68 degrees and dark with only a sliver of the moon and DK’s light to guide us.

    Into Tarrington on Riverton Ridge, Ashell Loop and up to Robious.  Down Twin Team and with a little extra time to spare, 1 90 second push back up Twin Team for good measure. 4-5 miles were logged at a nice easy pace, good for tapering in preparation for the BRR.

    NM

    Wilson was happy to see others out this morning so he didn’t have to run in the dark alone, not that he would have done it.  YHC remembered that I did not have a headlamp as I pulled into the parking lot, left in my ride that the M has taken on a road trip.  Luckily DK had one to guide us through the dark.  Discussions during the run centered around TYA and his masterful BRR van pairings with all the far Southside men the same van.  The vans leave in 10 days.

    Also discussed afterwards was whether to keep RiverRun on the list after the BRR.  More discussion to be had but between YHC and Lugnut the inclination was to keep it on the schedule but as a boot camp workout with some running thrown in every once in a while.  Let me know if you have any thoughts.

    Wednesday afternoon run and Barkey Marathon showing at Hillcrest/TYA’s.

    Hard work pays.  Well done today.

    Rosie

  • Old Stomping Grounds

    2 of the RiverRun regulars and 1 PAX familiar with the territory out set out to do some work on the hills this morning.

    The route was the typical one, Riverton Ridge into Tarrington, Ashwell Loop up to Robious and down Twin Team lane with a lap around the school to finish.  +/- 5 miles

    MOLESKIN:

    Splinter rolled in the morning to his old stomping grounds of James River High School.  Splinter was part of the first graduating class when the school was opened.  There were some mud trails back then but no smooth neighborhood roads like there are now.

    It was nice to catch up with Splinter during the run, talks revolved around upcoming reunions for James River and Midlothian.  Also a little BRR talk as Splinter assured YHC he would enjoy the legs that TYA has hand selected for him.  I don’t know if that’s good or bad.

    Lugnut plans to run this evening at 7:30 from Bettie Weaver if any PAX want to join him.  YHC will not be able to make it.  Contact Lugnut if you are interested in meeting him out there.

    Buzzkill has signed up for his VQ tomorrow at NoToll and based on his effort at previous posts I expect an excellent beat down.

    See you in the gloom

  • Helga

    14 DaVille regulars, 3 southside visitors and 1 FNG swallowed the #DRP and posted on a cool, dark morning in DaVille for a Guest Q.  YHC has been wanting to make a trip to DaVille since it started knowing Lab Rat and Circle K would frequent the Southside before starting up DaVille.  What better way to get myself out there than to sign up for the Q.  After a little AO description from Lab Rat we were off.

    THANG:

    Mosey across the front of the school to the bus loop for COP.

    SSHx25, IWx20, Hand Release Merkinsx10, LBCx4 – Scatter for 5.0 relocate to grass LBCx25, Peter Parkerx10

    Mosey to the elementary school track for the introduction to Helga.  Helga is Dora’s East German cousin.  Team up in groups of 4/5 and complete the following:  100 burpees, 2 miles, 300 WWII, 400 merkins, 500 squats, 600 flutter kicks (2ct).  Keep track of team count and complete the exercises in any order and quantity.

    Mosey to the middle school parking lot for a triple check:

    P1 – Makhtar N’Diayes, P2 – Air Chair, P3 – Bear crawl across parking spaces, crawl bear back.

    Mosey to the uncut grass in front of the middle school for Mary.

    Dollies, American Hammer, Freddie Mercury

    Back to the flag.

    COT, Lab Rat took us out.

    Announcements:

    • Lab Rat is disappointed that the F3 team is not the largest for the ReeseStrong 5k.  Sign up if you can.
    • Get with DK if  you need a log-in for the F3 site, Wilson for the app
    • Hanover County event this evening to support local emergency responders, see Spit for more info

    NMS:

    Great to be in DaVille this morning.  YHC had met a few of the guys at Dogpile but the regulars have done a great job EHing and building a strong foundation out there.

    Helga is a creation of YHC, born of the current Olympic fever in my house and a conversation over this past weekend regarding the current Russian doping questions and remembering the East Germans of the 80s.  The quantities seemed daunting at first but the PAX teamed up in true F3 and Olympic form and blew through the exercises.  Sticky and DK led YHC’s team coming up with an impressive plan of attack to knock out each of the exercises quickly.  The other teams seemed to have a solid plan and all finished close together.  YHC apologizes for introducing another lady to the F3 PAX, with a name like Rosie, I feel closer to them.

    The bear crawl option for triple check was met with great enthusiasm, by that I mean groans of displeasure.  Grabber was seen flying through the bear crawls almost as fast as he ran into and out of the AO this morning, taking a page out of the Sippy Cup handbook.

    In true Lab Rat form we got the story of Genny Lite/Pickle Barrel over the course of the entire Triple Check.  I think he paused during the bear crawls but I can’t be sure.  The Southside clown car compared notes on the way home and put the full story together, basically coming to the conclusion that between Lab Rat and Wilson, TYA got tired of the arguing and flipped a coin under the table to decide.

    Welcome to Kitty Cat (missed the hospital name), EHed by the Rutland crew.  The DaVille PAX continues to be brutal with the naming but the consensus was Kitty Cat so YHC went with the crowd.

    Great job this morning men.

  • Miles in the Dark

    3 PAX met in the overcast evening for a few miles and BRR prep.  See the Pre-blast for the routes.  TYA and Lugnut covered 6 miles and YHC took the 9 mile option.  The rain cleared out before the run and made for a nice evening run.  TYA broke out the BRR headlamps for a test run and YHC can attest that these are excellent and should do the job.

    Great run men, thanks for indulging and sucking up the torture of a few hills.  If we do this again, hopefully those Batteau boys can make it out.

  • Early Morning Hills

    3 swift and strong took on RiverRun this morning for a traditional run of the southside hills.

    Route:  Loop around the school, across Robious and back to Twin Team, up Twin Team to Powderham Road and cut back across Robious Road onto Ashwell.  Down Ashwell and right at the round about for the Ashwell Loop.  Right on Sherfield, Left on Welby Drive, right on Riverton Ridge back to James River Road and the school.  4.8 miles total

    NMS:

    YHC enjoyed the run with TYA this morning in his inaugural visit to experience RiverRun.   Coming down Ashwell before dropping into Tarrington we saw a great sunrise and reflected on some of the benefits of being up and out in the quiet mornings around RVA.  Lugnut continues to pound out the mileage but almost did his RiverRun late last night coming in from out of town.   Glad he thought better of it and rose early to meet us for some BRR miles.

    Reminder run tonight 7:30 pm at Bettie Weaver.  See the pre-blast for 2 of the route options or the starting point if you want to create your own route.  YHC will be trying to get the 9+ run in while Lugnut and possibly others will be working on the 6 miler.

    YHC is looking forward to a visit to Daville tomorrow and will try to bring another Southsider or two  along for the ride.

    Rosie out.

  • Pre-Blast Monday Evening RiverRun – 8/8/16

    We are going to meet at Bettie Woodson Weaver Elementary School, 3600 James River Rd, Midlothian, VA 23113 on Monday 8/8/16 at 7:30 pm for a group/individual run of choice.  A few southside PAX that have been unable to make the Wednesday Hill run very often and have expressed interest in an alternative option and with 1 month before BRR, there’s no time to waste.

    We will start the run at 7:30 pm with varying options for distances and finish times.  I have mapped out a 6 and 9+ mile route below but feel free to map out your own option from the address above or adjust one of the ones below to meet  your need.  The options below maximize the hills in the area for what should be good BRR training.

    http://www.mapmyrun.com/routes/view/1196627218  9+ mile option

    http://www.mapmyrun.com/routes/view/1196625070   6 mile option

    See you out there.  Rosie

  • Rosie introduces another lady

    14 faithful rolled into Dogwood Dell for a cool summer beatdown.  YHC hasn’t had the Q at Dogpile in a while so there were a lot of things to do plus a look at the exercise list have me some ideas too.

    THANG

    Mosey to the first Circle for COP

    10 Abe Vigodas-  1 burpee

    20 Seal Jacks – 2 burpees

    15 arm circles foward/Reverse sobriety style – 3 burpees

    20 Hillbillies with optional Jville hop – 4 burpees

    15 dancing chilcutts – 5 burpees

    Mosey to the pull up bars for a modified Cindy – 5 pull ups/10 merkins/15 squats repeato until Q says stop.   10 minutes today

    Mosey down the pipeline.  Partner up for a couple pipeline runs.   Round 1 break dancers until your partner gets back,  round 2 captain Thor until your partner returns.   

    Mosey to Hate Hill.  Audibles needed here for time,  exercises ended up as inch worms, duck walk,  russian soldiers.

    Mosey to amphitheater.  Makthar N’diaye for the 6.  4 step ups alternating legs to the top.

    Flutter kicks x 20, dollies x 25

    Back to the flag.

    COT, Wilson took us out.

     

    NMS

    The PAX was strong today with maximum mumblechatter directed toward Cindy.  Apparently the ladies YHC introduces to the PAX are not well liked: Sally, Nicole and now Cindy.  Knowing that I am sure they will make a return visit at some point.  Upchuck and Honeydo were pounding out the pull ups while discussing their dislike of Cindy whether she had a connection to YHC or not.  Cindy is a full 20 min under the official list but YHC had to many other things planned to do that. 

    Break dancers made their way back into a Q after being introduced by Sippy some months ago.  Also the real Captain Thor with escalating 1:4 counts.   YHC enjoys that pipeline loop but pushed a little hard trying to catch up with the PAX.

    The original plan called for an animal kingdom Hate Hill but audibles were needed to speed our way up the hill to get to the amphitheater.  

    Singlet continues to post and crush it despite being on the road 5 days a week.  Keep pushing brother, you know you are getting stronger.

    The Carpenter posted after an excellent VQ on Tuesday at Daville.  We discussed the lack of sleep and adrenaline rush you get when Q.  Especially the VQ.  I expect a few more of the Daville men will be picking up Q’s once they get a few more workouts under their belt.

    2nd F at ETs was great as always with a Starsky from TYA.

    Great job today men a pleasure to lead such a good group.

    Until next time.

    Rosie.