Author: Rosie

  • Supermoon

    A brisk sunny and 70 morning on the southside of RVA brought 6 men out early to see the supermoon.  After checking out the moon and a little mumblechatter about the temperatures, YHC decided to warm us up a little bit.

    Warm up circle around the parking lot to give McRib a chance to catch up.

    Circle up for SSHx25, IWx20, ArmCircles x20 F and R, 20 x OH Press, Copperhead Squatx15

    THANG

    Mosey over to the hill next to the school for Jacobs Ladder, start at the bottom with 1 merkin, run to the top for 1 burpee repeato to 7.

    Mosey over to the bball courts for 11s Jump Squats and Freddie Mercuries – run the long side, lunge the short side.  Round 2 Monkey Humpers and Box Cutters – run the long side bear crawl the short side.

    Indigenous people run around the bus loop with optional burpee.

    The PAX seemed warmed up so we moseyed into the grass field to cool off and get some Mary in.  American Hammers, Flutter Kicks, Merkin Ring of Fire, Dollies, LBC, Crunchy Frogs, Merkin Ring of Fire.

    Mosey back to the parking lot and with 1 minute remaining – Fill that with 1 min of burpees.

    NMM

    Great work this morning men.  Tried to work in the #3S2T (check the lexicon) into this one.  Starting with Jacobs Ladder was a good way to get warmed up quick and work the stamina through the rest of the morning.

    Karaoke showed up for his 2nd post and was crushing it today.  He’s not used to running behind Gumbo and Gumbo is definitely not used to having Karaoke behind him in any kind of running routine.  I expect he’ll keep posting and will catch up soon enough.  Mr. Roper, in his inaugural RiverRun was only shown a small portion of the AO but will hopefully become a regular and get to see the rest of it.

    Announcements

    4 shirts up for sale in the F3 Gear shop.  Check them out and let your loved ones know what size you wear for Christmas.  Extra small if you want that lean Emoji look.

    HDHH at TYA’s new build at 1701 Buford Road.  Lot clearing to be handled by SAAB.  Park at the church.

    Find a race or other CSAUP and sign up.  Ask around, there are plenty.

    VQ week, encourage those that haven’t led to step up.  Get out and support those that are stepping up because that’s what leaders do.

    Pleasure to lead this morning men.

    Rosie

  • Do Burpees Count?

    The 9 redwoods that showed up for the Día de Los Muertos beatdown at NoToll that turned into a día de los brazos muertos.  Those that were there have no reason not to join the challenge since they got such a good jump on the first day of the month.

    THANG

    Warmup

    SSHx20, IWx20, DQx10 (Swirly style), merkins x 10, Box Cutters x 10

    Mosey to the sideline of the soccer field for…Honeydo guessed it, Merkin Ladder.  Start with 20, run across the field, 19…down to 1

    Mosey to the soccer field fence for a triple check. P1-Peoples Chair, P2-American Hammer, P3-Run length of the field.

    Four Corners – Round 1 – 10 Diamond Merkins, 20 Jump Squats, 30 Merkins, 40 Flutter Kicks (2count)

    Round 2 – 10 Burpees, 20 Merkins, 30 Mtn Climbers (2count), 40 LBC

    Mosey to the Basketball Court for Mary – Single leg Dollies/FlutterKicks while holding other leg at six inches 5 IC each.  Heels to Heaven x 10

    Close it out with 10 merkins OYO.

    COT and Wilson took us out.

    NM

    YHC had yet to put his name up for the merkin challenge but had every intention of participating.  Gumbo signed up for the Q but gracefully handed it off to YHC when he heard that YHC had the same idea to get the merkin challenge started off right.  Not every Q YHC does this month will include that many merkins and it still did not reach the Lugnut level of 385 at SOT

    No mumble chatter during the merkin ladder but McRib and Wilson stayed out in front of the PAX for the duration.  Mumblechatter kicked up during the triple check and four corners with the topic of Wilson’s dinner and staying out of the tailstream.  Good to see Offshore on the Southside. We packed a lot in and Flashdance said it felt like an hour, YHC is just trying to make every minute count and get the day started right.

    The final question is – Do Burpees count in the merkin challenge?  I’ll leave it to the PAX to chime in.

    The total for today was 300, 310 if you include the burpees.

    Announcements

    November Merkin Challenge – See the backblast for the spreadsheet.

    F3 Hampton Roads – Starts Saturday, get that final EH in.  Toga is heading down this weekend with others on weekends to follow.  Check with Toga, Jville, YHC, Swirly or Hardywood for dates and rides.

    Way to push through today men.

    Rosie

  • Quarter Pounder – Make it a Double

    A cool, crisp fall morning greeted 9 PAX for a NoToll beatdown.

    COP

    25 SSH (while waiting for DK to join the circle), 5 burpees OYO

    20 IW, 4 burpees, 10 Peter Parkers, 3 burpees, 15 Hillbillies, 2 burpees

    20 Flutter Kicks, See the pattern…wrong 10 burpees OYO

    Mosey to the soccer field for the Quarter Pounder

    • Run to the 25, 25 merkins, backward run back
    • Run to the 50, 50 squats, backward run
    • Run to the 75, 75 mountain climbers, backward run
    • Run to the other end 100 LBC, backward run

    Round 2 – Carolina Dry Docks, Lunges, SSH, Flutter Kicks

    Mosey over to the parking lot and grab a pole

    5 pole smokers, crawl to curb, 5 merkins, run to other end, 5 monkey humpers

    Repeato for 10, 15 and 20

    Mosey to the Soccer field for a Fire Drill – Circle up, Chop feet, Pax calls “Fire” All PAX stop, drop and roll – Roll right, merkin, back left merkin, back on your feet – Go around the circle so everyone gets a chance to call Fire

    To the Basketball Courts for Mary – 25 American Hammer, 20 Box Cutters, Capital letters

    COT

    Great to see the early riser, Athena out again this morning.  She is an early riser and Flashdance brought her out to keep her from waking the rest of the house up.  Hope she’s not too worn out for school today.  The PAX decided that those under 10 get “Respect” until they hit double digits.

    The Q asked Singer how many burpees were next on the last round and sensing the PAX had picked up on the pattern, YHC had to throw in a little surprise burpee fun.

    First time YHC has seen the Quarter Pounder on the list, there was only 1 Q exercise for a while.  The backward run after the lunges were the burner.  The fire drill was something YHC brought out a few months back and needed to come back to take advantage of the plush grass at NoToll.  A lot packed into the workout this morning.  Well done men.  A pleasure to lead and join in the coffeeteria afterward.

    Rosie

  • 40 under 40

    7 men showed up ready to throw some iron around at Circus Maximus.  Two of our F3 brothers were named to Style weekly top 40 under 40 this week so YHC set up a small tribute to them.  The article said something about Hardywood running a business and being connected to the Richmond community but F3 knows he was named to the list for his ability to slay burpees.  Gumbo on the other hand apparently does some pro bono work but the writeup failed to mention his fondness for Lindseys and merkins.

    Thang

    COP

    SSHx20, IWx20, scapula merkins x10, Arm circles x15 forward and backward

    40 under 40 – each exercise for time under 40 seconds with each arm or clockwise/counterclockwise, Q calls time, exercises as follow:

    Around the world, Halo, Swing, Curl, Lunge, American Hammer, Waiter Carry, Clean to Rack, Figure 8, Merkin Row, High Pull, Tricep Extension, Goblet Squat, WWII and Press, Millineum Falcon hold, Suitcase Carry, Snatch, Row, Clean and Press, Flutter Kick, Alabama Honeymoon, Press, Squat Press, Deadlift, Death Crawl

    Slide over in the parking lot for some partner exercises. P1 around the island in the parking lot, P2 does exercise, flapjack.  Goblet Squats, Alabama Honeymoons, Merkin Row, WWII Press

    1 round Pan-PAX 8 count burpee.

    COT

    NM

    Flip Phone has been showing up to CM and relying on someone in the PAX bringing an extra KB but this week there was not one to be found.  Unfortunately the themed workout did not lend itself to not having a KB.  He stayed near the PAX and crushed some burpees, merkins, WWII, FK, wall planks and plenty of others while the rest of us rolled through the 40.  Respect to him for sticking it out and I think a plan has been hatched to get him a KB or he will now go get his own before he posts again.

    Anyone looking for ideas for an exercise to Q a CM workout need not look any further than this BB.  Listed above is 20+ of the favorites, switching hands and directions counted as separate for this total.  Discussion at the end centered around PAX that don’t post to CM.  Sure you guys can do bodyweight exercises but can you do it with a KB, we’re not sure you can?  You know who you are…

    YHC was compiling a list of the KB exercises for a 30×30 type workout but the 40 under 40 thing was just too hard to pass up.  I all seriousness, I believe I speak for at least a few of the F3 faithful when I say that we are proud to be associated with this group and the fact that these 2 have been singled out as leaders in the community is part of the reason.

    Announcements

    EH those Tidewater men.  Toga and crew head down in a few weeks to kick it off.

  • No Glam reprise…almost

    3 River Run regulars and 1 RR virgin rolled into the parking lot,  1 on foot, for a No Glam reprise, well almost.

    THANG

    Mosey to the basketball courts for a warm up of SSHx20, Invisible jump ropex20, DQx10, Copperhead squatsx15.

    Mosey to bus loop for agility: 2 laps doing karaoke, high knees, butt kickers, bounders and backward run.

    Find a bench 20 step ups, 10 leg thrusts; 10 step ups, 20 leg thrusts; 20 step ups, 10 leg thrusts.

    10/2/10 ladder -10 jump squats, 2 mountain climbers, 10 ball dippers then run a bus loop lap

    Increase by 2 each time up to 20/12/20.

    Back down with squats, calf raises, step behind lunges, shorten the run to across the bus loop turnaround.

    Mosey back to the basketball courts for single leg APD x10, American Hammer, Heels to Heaven, Freddie Mercury and 2 rounds of Monkey Humper ring of fire.

    Mosey back to the flag.  Numberama, Namearara, COT, YHC took us out.

    NM

    A cool and clear fall morning greeted the PAX and McRib for his first of many River Run postings.  Gumbo came running in across the wet field having already put in his daily mile and not knowing YHC had a No Glam/leg day surprise for the PAX.

    Flipper reminded YHC recently of a Punisher beatdown by the one we know as Splinter that was all legs, hence No Glam.  This got YHC thinking that it should come back and what better time than a Monday.  YHC recalls that beatdown very well for some reason and tried to recreate is as best as I could.  YHC added a little Mary to the end so the PAX could do a little star gazing since it was such a nice clear morning.

    The convergence success amid the downpour was discussed.  The rain may have kept a few FNGs away, I know of at least 2, but it was a great event regardless.  Thanks to those who organized it.  Thanks also to Bleeder and Flashdance for the arm circles, 164, sure, why not.  Since McRib and you other government employees get this Columbus day off, enjoy, some of us in the private sector didn’t even realize today is one of those fun holidays we can only dream about.

    Stay awesome, 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