Author: Rosie

  • 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.

  • Who’s got the Q…Everyone

    4 redwoods stood strong at SOT after a night a heavy storms and power outages for some.   No one on the Q sheet so YHC started us off for a hot potato Q.

    THANG

    Mosey to the front of the school for COP.

    SSH, Hillbillies, Peter Parkers,  LBCs

    Mosey to the side of the school with high knees and butt kickers.

    Partner up for Like Hill with broad jump burpees, Russian soldiers and walk out merkins.

    Lugnut Q – Mosey to basketball court for 11s. Merkins and LBCs.  1 suicide all out.

    Wilson Q –  Mary:  cross leg lifts,  Rosalitas, APD, dollies, American Hammer,  crunchy frog

    Bobber Q – half court to sideline 5 Bobby Hurleys/Moses Malones down to 1.  16 monkey humpers IC, peoples chair x2.  Mosey to hill by the track for Hill Crawls.  Bear crawl to top 5 merkins,  crawl bear down 4 merkins down to 0.  Back to flag for ring of fire: 2 rounds, merkins and dealers choice.

    COT

    Lugnut almost didn’t make it today since all his alarm devices were powerless after last nights storms but his power came back on at exactly 0430 reminding him to wake up and post to SOT.  YHC thought it was only Lugnut and I again but a few minutes before we started Wilson and Bobber rolled in to double our numbers.

    A little confusion on Like Hill with a couple non-Dogpile regulars, reminded me that I haven’t seen Fudd recently with all the new AOs.  Bobber created a new twist on curb crawls with the hill crawls.  That was a beast and who knew 16 Monkey humpers IC would be so difficult.  Wilson and I thought we were going to be dry for the day after staying on the basketball courts for a few rounds but Bobber thought otherwise and made sure we got into the wet grass for the hill crawls.

    Great job with the hot potato Q today men.

  • Add the Loop

    2 faithful River runners broke out into the early heat of the day to tackle a few hills for some BRR prep.

    Head into Tarringon on Riverton Ridge and turn left on Ashwell to take the full loop.  Left at the round-about to head up the hill to Robious.  Twin Team down and back to the start.  A little over 4 miles.  Add another Ashwell loop and double back on Twin Team for the 5+ mile route.

    The hills here are real and the light breeze felt coming up Ashwell was welcome, especially for Lugnut after he tried to burn himself up running in Pocahontas Park yesterday.  The Ashwell loop adds an extra hill and removes the flat loop around the school for the 4 mile route.  As Lugnut said this morning, I am really starting to look forward to this run.  We are considering meeting up for a late evening run from here on Mondays leading up to the BRR if anyone is interested.  We may map out some longer route options to add some miles for those with longer mileage desires.

    Good run today.  Stay cool.

  • Hill Repeats and bonus work

    3 strong and faithful arrived on this warm and humid morning to see what YHC had in store for RiverRun and BRR training.  Here’s the work that was done:

    Easy jog around the school and back to the bottom of Twin Team Lane.  Mosey to a good starting point at the base of the hill for repeats.  Round 1 – push up the hill at about 80% for 1 minute and remember where you finish.  Easy mosey back down to starting point.  Rounds 2-7 1 minute push up the hill to try to reach the same point or further up the hill each time.  1:30 – 2 min between rounds.  Mosey back to the elementary school playground.  Time for a round or so of 4 corners around the short track.  Corner exercises were 5 pullups, 20 jump squats, 20 WWII, 20 merkins.  Mosey back to flag.

    COT

    NMS:

    YHC has been wanting to do this for a few weeks, both the repeats and exploring the AO, but haven’t been around to Q.  The hill repeats were a success, all PAX pushed through and came close to or reached the target each round.  Feedback was good on the timed repeats so this will certainly come up again.  7+ weeks until BRR, anyone wanting some good hill training should show up to #RiverRun to check it out.

    HDHH Wednesday starting at 6 at DK’s ending at Salisbury Lake.  See backblast for more info.  Rumor is the HDHH route could change to get one or more of the RiverRun hills for those that have yet to experience them.  Number of miles run this morning is not as relevant as work put in and all PAX definitely put in the work this morning.  Well done today men.

    It doesn’t matter how fast you go, as long as you do not stop.  – Confucius

    Rosie

  • If a Tree Falls…

    A PAX of 1 showed up for a humid SOT morning beatdown.  This may or may not be how it went down:

    Half lap around the track, some warm up exercises.  10 min. of burpees

    20 dips, 5 pull ups on the scorers tower, 15/5, 10/5, 5/5 (10 sec hold if 5 not done)

    Beast – alternate burpees and Imperial Squat Walkers

    200m run at 90% – 20 crunchy frogs, 15 merkins; 400m run at 90% – 20 CF, 15 merkins, 20 WWII; 600m run at 90% – 20CF, 15 merkins, 20 WWII, 10 1 leg APD each leg; repeat back down 600m, 400m, 200m – all legs timed to get better/faster on the repeats

    Indigenous people run around the track

    11s – American Hammer/CDD, Burpees/Donkey Kicks

    Repeat Dip/Pull up ladder

    Mary – American Hammer, Flutter kicks, Heels to Heaven, Dollies, Box Cutters, Dr. W, others

    COT

    MOLESKIN

    The question that crossed my mind during the beatdown is similar to the tree falling in the forest quandary; if only 1 PAX posts to a workout, how do we know what was done? The answer to that one of course is The Backblast.  The other question, well that will just perplex minds forever.

    YHC has been on vacation for the past 4 days and after getting in late last night checked the Q sheet for SOT.  No one signed up but since it was late and I wasn’t sure if I would make it, I did not fill in the blank.  When YHC pulled in the lot with no Lugnut or Wilson I started to worry that I would be the only one there.  At 0530 the workout began and only those who were there will really know how it went down.  Needless to say it was an epic beatdown that will not be soon forgotten.

    I was hoping for a good beatdown this morning since the only exercise YHC got on vacation was 12 oz curls and an exercise in patience with 5 kids wanting to tube, ski, fish and swim at the same time.  YHC briefly considered hitting the coffeeteria at 0530 but decided against it and hit the PAX with a series of unrelenting work.  No breaks.  How else are you going to get through all that in 45 min?

    Bobber has assured me that he will post at SOT again next week and hopefully he can bring others even though YHC will not be there.

    Announcements – see pre-blasts

    “You only grow when you are alone” – Paul Newman

  • Lucky 13

    13 faithful and 1 FNG met at # NoToll for an anniversary beatdown.  70 degrees and humid with a few drops of rain while we were waiting to start to remind us where we were.

    COP

    • 13 burpees
    • 28 SSH
    • 13 ISW
    • 13 HRM
    • 13 Peter Parker

    THANG:

    13s – Monkey humpers/dying cockroach – Like elevens but add 2 rounds to total 13.  Start at parking spaces on one side of the lot, alternate bear crawl and running between parking rows for each round.  Alternate 13 SSH/ 13 freddie mercuries until all are complete.

    Mosey to the plush grass field for sprints backward/forward x2.  Mosey around the field to the pavilion.

    Lindsey – merkins/dips – 30/10, 25/15…10/30.   Alternate 13 Squats/13 box cutters until PAX are complete.  Mosey to the middle of the field for the Honeymoon Suite.

    • 13 1-leg APD, each leg
    • 13 Monkey humpers
    • 13 Pickle pounders

    Circle up for Guantanamo, 1 round.  Mosey to the other field to check out the grass.

    Ring of fire, dealers choice for PAX to the left, no repeats.  If burpees are called all PAX do 10.  Variety including American hammers, werkins, burpees, flutter kicks, diamond merkins and Parker Peters

    Mary – American Hammers, Dollies, Heels to Heaven  Mosey back to the flag.

    Numberama/Namearama/COT

    Moleskin

    Not only was YHC marking my 1 year of F3 posts today (actual date June 2) but today is my 13th wedding anniversary.  YHCs M is out of town taking care of her parents so what better way to celebrate but by trying to work myself and anyone else that wanted to join into the ground. Hence the #13 themed workout, seems that 13 is enough reps of just about everything, if you do them in quick succession.

    YHC saw a sign yesterday for an Orange Theory gym opening soon that claimed they had the best hour long workout in the country, BT has a coworker that agrees.  Apparently they have never been to a Swirly Q at Dogpile.

    The workout was a mix of things YHC enjoys and does not enjoy as much as well as some things pulled from DKs Q at my first post.  Merkin/Dip Lindsey is still painful after a year.  Obviously backward running is a YHC favorite, YHC will leave it to the PAX to determine those I do not enjoy as much.  Bleeder almost blew out his knee again during Guantanamo, he came back strong at the end.  Welcome FNG Shawshank, Gumbo’s nephew, he had to take a little break after the Honeymoon Suite, maybe he can take some F3 intensity back to VMI with him.  The grass in the fields was plush and better than most golf courses, YHC is still finding grass clippings all over.

    TYA tweeted this link of Abacus, our F3 brother in DaVille.  Great video showing the need to take advantage of the time we have with our families.   https://youtu.be/2AToeesy7oY

    It has been slightly over a year since I started posting at Shooter’s recommendation.  He thought this would be something I would enjoy and he nailed it.  YHC enjoys the workouts but the fellowship is what I was lacking in my life.    It is always a pleasure to lead and to be a part of this growing F3RVA group, this morning was no different.