Author: Rosie

  • 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.

     

  • Sally and Ants

    4 faithful rolled into SOT early for what turned out to be a rather quiet beatdown.  Here’s how it went down:

    COP

    SSHx25 IC

    Arm Circles – Sobriety Style x15 IC Forward and Reverse

    Imperial Walkersx20

    Mosey with high knees and butt kickers to the basketball courts for Sally with merkins.

    Mosey to the baseball field.

    Round 1 – Bear Crawl to first base – 10 Burpees, backward run around the rest of the bases

    Round 2 – BC to first/10 Burpees, Crab Walk to second – 20 WWII, backward run

    Round 3 – BC to first/10 burpees.CW to second/20 WWII, Lunge to third – 30 plank jacks, backward run

    Round 4 – BC to first/10 burpees.CW to second/20 WWII, Lunge to third/30 plank jacks, backward run home – 40 mountain climbers

    Mosey to left field for Sally with squats

    Mosey to track for Pole Smoker Indian Run

    Ring of fire x2 10 merkins each

    Mary – American Hammers, Alabama Prom Dates, Heels to Heaven, Side V-ups

    Numberama/Namearama

    COT

    Announcements:

    HDHH this evening, 530 pm, Browns Island then to Seven Hills – See Preblast by Flashdance

    Moleskin

    Minimal mumblechatter this morning after Sally.  This was Lugnut’s introduction to Sally and from what YHC could tell he thoroughly enjoyed it.  I could just be projecting my enthusiasm for it.

    Lugnut thought about getting in some extra credit mileage when he showed up early this morning but didn’t know what kind of running YHC would bring to the Q and thought better of it.  No running today, sorry to disappoint Lugnut.

    During the Pole Smoker Indian Run YHC apparently found a colony of ants and was covered when I got up to move to the next pole.  Some of them stayed with YHC through the rest of the workout.  A few even stuck around for the COT.  Apparently F3 does not repel ants as well as it does ticks.

    Word is Wilson no longer resides across the street from the AO and is temporarily residing with his in-laws.  Maybe that will get him out to SOT again soon.

    Safe travel wishes to Lugnut as he prepares to escape across the pond for a couple weeks.  Enjoy and don’t forget DK’s advice on the soccer match, hate to see you roughed up by some football hooligans.

    Way to work men, a pleasure to lead.

  • Southside has hills too

    The inaugural #RiverRun saw 5 strong post in the surprising cold May air for a tour of the hills offered on the Southside.

    THANG

    Down James River Road, past Splinter’s old stomping grounds, toward the park, right on Riverton Ridge, up into Tarrington.  Up the Ashwell Drive hill to Robious Road.  Through the bushes to Powderham Lane.  Left on Twin Team Lane and down the hill.  Loop around the school parking lots and back to the shovel flag.  A nice easy 4+ miles

    MOLESKIN

    YHC thought Gumbo would post since it the new AO is close to his house but when he didn’t show by 0530 we were off.   He caught up to us toward the top of Tarringinton, apparently he misjudged the running time from his house and showed up a few minutes late.  Tclaps to him for running to the AO.

    DK’s dreams are apparently not based in any sort of reality since he relayed his latest fartsack fantasy that VMI won the men’s NCAA basketball tournament.

    Those at Swirly’s Dogpile agreed that the pull ups caused some good muscle soreness.  Especially Gumbo who completed a perfect nose dive off the bars with Bleeder’s assistance on Saturday.

    YHC wanted to give the PAX a tour of the hill options on the south side.  Bleeder noted that the Ashwell hill has some length not seen many places in RVA.  Twin Team has some great potential for steep hill repeats.  The PAX was a little unsure about crossing Robious onto Powderham Lane until YHC showed the way through the bushes, insider knowledge needed here.

    Announcements

    Look for another backblast about the F3 service project on 5/23 at the Doorways.

    HDHH with pre-HH hills at Casa de Honeydo on Wednesday.

    RickyBobby has the Q at NoToll tomorrow.

    Well done today men.  Looking forward to some good runs on the hills over there.

  • What happened at NoToll?

    9 #CircusMaximus faithful gathered early this foggy morning for YHC to take a second swing at a kettlebell beatdown and a little more exploration of the AO.  Here’s how things went down, at least how YHC remembers it.

    THANG

    Grab your bell and farmers walk toward the front of the school.

    COP:  SSHx20, Copperhead Squat x20, OH Clapsx25, Merkins x10

    Partner up:  P1 takes both bells and Farmer’s Walk, P2 does 10 merkins then run to catch up to P1, flapjack.  Continue around to the front of the school parking lot.

    P1 does an exercise while P2 runs the parking lot loop.  Flapjack

    Exercises: 1-arm swing, Goblet Squat, Clean, Press, Halo

    Lunge/Farmers walk to the field behind the school.

    8 count burpees pan pax 1 round.

    30 seconds of each of the following exercise, no rest in between.

    Goblet Squat; 2-hand KB swing, Left arm Clean, Left arm Press, Halo, Right arm Press, Right arm Clean, 2-hand KB Swing, Goblet Squat

    Farmers walk toward the VSF

    Stop behind the school for Mary:  KB American Hammers, Flutter Kicks, KB WWII, Slow count Alabama Prom Dates

    Farmers Walk back to the flag.

    COT

    Announcements:  #RiverRun will start Monday 5/16/16 at Bettie Weaver Elementary to give the Southsiders a weekday hill run option.  West Enders and City dwellers welcome too.

    DK has stepped up to organize an F3 2nd F service project preparing and serving dinner at the Doorways on Monday 5/23.  There are about 6 PAX who have volunteered to help, others are welcome, contact DK.  See his BB about it, another update may be coming soon.

    MOLESKIN

    DK served one up for the PAX when he said he wasn’t sure what Gumbo did to him at NoToll on Tuesday but his ass was still sore.  Let the mumblechatter begin…Needless to say Gumbo’s VQ was a sufficient beatdown.

    YHC decided to explore a little more of the AO this morning so we got a slow lap around the school.  There is plenty of space on the other side of the school for a lot of variety.  The field behind the school was in great shape and provided some nice relief from the typical Circus pavement.  It looks like something the PAX could make some future use of.

    BT was crushing it today with his big bell, maybe the name change approved by Corporate yesterday gave him some added motivation.  The regulars are continuing to get stronger with the bells, a few weeks in and the PAX are all tightening up their form and hopefully noticing the results.

    A pleasure to lead today men, well done.

    -Rosie

  • Introducing #RiverRun – PreBlast

    Since the BRR is on the horizon and those BRR participants from the south side of the river have logistical challenges getting across the river on Wednesday afternoons, we are introducing yet another AO for RVA.  Introducing #RiverRun on Monday mornings at 5:30 am.  It will start this Monday, 5/16/16, at Bettie Weaver Elementary School.  This AO will start primarily as a run with hills in preparation for the BRR.  There may be some boot camp or speed work mixed in depending on the Q.

    As TYA mentioned in the intro to the Wednesday afternoon run, the BRR is about preparation and what better way to prep for 24+ hours of relay than running some hills the morning after a long weekend run (trail or other).  Expect this AO to continue at a minimum through the BRR and depending on who we can EH to show up consistently, beyond that.  This is an excellent location with multiple options for hill repeats, loops, and flat trails, not to mention 2 schools with various tracks, courts and equipment to utilize.

    As discussed at the AO study meeting, all running levels are welcome.  This will be a great addition to the schedule and will definitely be beneficial as an option for additional miles and hills as the BRR gets closer.  I have yet to experience it but I hear there are hills at the BRR.

    Starting 5/16/16 0530 Bettie Weaver Elementary, 3600 James River Road, Midlothian.  Keep climbing those hills.  

    Rosie

  • Back to the Track

    6 faithful and 1 FNG showed up ready to work at Source of Truth.  It’s not NoToll so it was just damp and not rainy.  A warm up lap around the bus loop to catch the LIFO and Bobber with a tight back. Disclaimer and we were off…

    THANG

    Warm a Rama IC-  DQx10, Seal Jacksx25, Peter Parker x15, Overhead Claps x20
    Mosey to the school for a triple check – Balls to the wall, ww2 and run to that tree and back.
    Slide over to the bus loop for curb crawls 1 to 5.

    Mosey to the track for a little bit of speed work.
    100 yds at 75%, crunchy frogsx10 IC
    100 yd jog, 100 yd sprint, merkins x 10 IC, crunchy frogs x 10 IC
    100 yd jog, 200 yd sprint, ISW x 10 OYO, merkins x 10, CFx10
    100 yd jog, 300 yd sprint, Alternate shoulder taps x10, ISWx20, merkin x10, CFx10
    Sprint to the sidewalk out of the track

    Curb crawls 4 to 1
    Mary – Flutter kicks x20, APDx10, 1 leg APDx8 each, cross leg lift x10 each
    Back to the SF (courtesy of DK) COT and Wilson took us out.

    MOLESKIN

    Welcome to Velcro, and well done Bobber, EHing a FNG after 1 week in the gloom.  Looking for more guys out of that Hallsley neighborhood.  Some untapped potential for F3 Richmond in western Chesterfield.

    Lugnut, not typically LIFO, caught us on the back end of the warm up lap of the bus loop.  Bobber had his back seize up on him during the warm up lap but pushed through the warm-a-rama and loosened it up.

    DK seemed a little disappointed that the curb crawls only went up at first but YHC brought them back at the end.  What comes up must come down.  YHC wanted to try a little speed work ala Johnsonville and appreciates the PAX accommodating.  Wilson was excited  and pulled ahead when YHC gave the direction to sprint to the sidewalk and not the full 400 yds he may have been expecting.

    May the Fourth be with you.

    Rosie

  • White Deer at the Circus

    9 faithful circus goers showed up in the rain for a little iron work and it didn’t take long for the PAX with raincoats to shed them.

    THE THANG

    COP

    15x Don Quixote, 25xSSH, 10 Kettlebells Swings followed by 10 merkins OYO 4 rounds

    Short farmers walk mosey to bus loop for 4x4x4 – Do each of the 4 exercises 4 times, through 4 rounds

    Round 1 – Goblet Squat, Electric Slide, 1-leg Deadlift, Lunge

    Round 2 – 1 arm swing, clean, press from rack, row (start with weak arm), Repeat Round 2

    Partner up – Round 1 – P1  Bridge/Press/Pullover while P2 Farmers walk to the end of the loop and back, flapjack

    Round 2 – P1  Goblet Squat/OH Press, P2 karaoke w/ Kettlebell

    Round 3 – P1  Clean/Squat/Press, P2 farmers walk

    Round 4 – P1  Merkin/Row, P2 karaoke w/ Kettlebell

    Bonus Round – Repeat Round 1

    Figure 8 x 15 IC

    Mary w/ Kettlebell American Hammers – HoneyDo Count x 10IC WW2 situps w/ Kettlebell x 10IC Superman Flutterkicksx30 IC Heels to Heaven x15 IC

    MOLESKIN

    Welcome to the #CircusMaximus White Deer.  Good to see you out.  I hope the lack of running worked out well for you.  YHC has done plenty of running recently and wanted to mix it up a little while keeping the kettlebell in our hands for most of the workout.  The covered sidewalk was useful for the exercises on the ground although the heavy rain did hold off for the whole workout.

    Minimal mumblechatter this morning, although YHC did hear a few groans about the merkin/rows, those are not easy.   YHC missed the first part of the conversation but coming into the tail end of a conversation is the best way to spread rumors.  YHC heard something about deportation, DK’s kids and dreams coming true…YHC was aiming for a higher flutterkick count but Toga pointing out YHCs shoe was untied threw off my count and saved the PAX from excessive flutter kicking.

    A few new compound movements thrown into the mix today to introduce the PAX to a few more options.  The consensus of the regulars is that this is a good curve thrown into the week of typical boot camp workouts.  Those PAX that are regulars at other AO’s are invited to join us if they are seeking a little variety in the workout routine.  DK was EHed into the Q for next week during one of the farmers walks so we’re looking forward to that.

  • Who’s Sally

    On what was forecast to be a cold wet morning,  9 RVA pax and a Raleigh visitor showed up to a beautiful sunny and 70 morning.   Maybe not 70 but the sun came out as this went down:

     

    THANG

    Warm up DQx20, Arm circles x10 forward and backward

    Slaughter starter 20 burpees OYO, SSHx25

    Mosey to the pull up bars for the front 9. 3 pull ups, 6 decline merkins and 9 Richard Simmons – repeato x3

    Mosey to the amphitheater for an intro to Sally.  “Flower” by Moby.  Start in merkin position, when you hear “Bring Sally up” go up and “Bring Sally down” down, ideally without touching the ground but no shame in going to the ground or to your knees.

    Up the steps. 1 left leg step up, 1 right leg,  then 2 left,  2 right,  increasing to the top.  30 dips at the top.

    Back down for Sally, this time on your 6. Sally up – 90 degrees, Sally down – 6 inches

    Mosey to field for escalating 4 corners.   Corner 1, 10 monkey humpers, corner 2 10 MH, 20 flutter kicks,  corner 3 10 MH, 20 FK, 30 plank Jacks,  corner 4 10 MH, 20 FK, 30 PJ, 40 mountain climbers

    Mosey to Carilon for Stairway to seven.  1 burpees, 1 incline merkin at the bottom,  up the steps,  1 squat at the top.   Repeat increasing up to 7 of each.

    Mosey back to the pull up bars for the back nine.   Repeat earlier sequence until Q says stop.   3-4 rounds.

    Mosey back to parking lot for Mary.  American Hammersx25, Hello Dolliesx25, Alabama prom dates x25, Rosalitas x25, LBCx25.

    Moleskin

    Glad to show our visitor from Raleigh what has been called “the best AO in F3”.  So many things to do it was my pleasure to lead the PAX for the first time at Dogpile.

    The PAX was introduced to Sally in the amphitheater and YHC felt a little pride when Swirly declared he was not a fan of Sally.  The above video inspired YHC and may be a new RVA challenge.  The 20 burpee delayed slaughter starter surprised a few.  Mumblechatter was limited until Sally showed up but everyone pushed through both rounds well.  Someone reminded me that it was a good thing Fudd wasn’t there for YHC’s complicated instructions for the steps.  Winstons pounded through the work and seemed to get faster through the Stairway to 7.

    Another great 2nd F at Ellwoods.  As most people say it’s the 1st F that brings men out and the 2nd that keeps them coming.  YHC audited a Lexington, SC AO Tuesday and Corporate got the full report that RVA was well represented.  Successful AO launches this past week.  Back for more this week, Q sign up is full for the front end of the week with the exception of the #SpiderRun.

    Hit ‘em well

    Rosie