Author: Rosie

  • Irish Exit

    Tobit was expecting to slink away to Charleston with minimal fanfare but Boberry thwarted that with a TwinTeam slack post that brought out a few well wishers. Despite proposed redirection and uncooperative joints, the PAX was able to make a trip up Twin Team hill so Tobit could bid adieu.

    THANG

    Mosey to the bus loop for some standard warm fare. Before we leave the bus loop, we checked in on an old favorite, the curb crawl – up to 4 repeat 4 and back down. Consensus was it still sucks.

    Mosey to Twin Team – up the hill with 5 jump squats and each mailbox. Mary and the top – roll back down with 5 merkins at each mailbox. At this point with YHC bothered by a trick knee we settled in for some plank/merkinrama in the cul-de-sac until the shoulders were sufficiently worn. Next some extended Mary until enough groans and feet slapping the ground were heard. Bullseye may have been the only one appreciative of the non-running portion of the beatdown.

    Mosey on back to the flag for some additional Mary before time is up.

    NMM

    Our man Tobit is headed south as a Lt. Col. in the unorganized militia of South Carolina where he will learn the ways of F3 Charleston and Slack buzz from Cal Worthington, dress in snazzy uniforms, teach maths and other numbers to the youth, and enjoy a new level of humidity among other things. Good luck Tobit and we’ll see you on the Farewell Tour over the next 9 months. The expected rain did not materialize at the AO although I think we would have welcomed it by the end of the workout. I appreciate the PAX picking up the six, YHC, as I struggled through the morning. The support across the board is always welcomed, appreciated, and well received. Individual goals for F3 vary man to man, but overall the mission does not change – Plant, Grow, Serve.

    Announcements – Pool Boy VQ, Holy Water, Paddle, Float, and lots more. See Tryhard’s or Upchuck’s recent BBs but note the date of the 10year convergence is 9/21/24 not 9/28.

    Thanks for letting me lead.

  • Coldest water fountain

    3 walkers and 2 runners got a hot start to the morning in Midlo. Boberry and YHC found the Salisbury water fountain cold as usual about halfway through the 7 mile jaunt. According to Aisle 5’s step counter, the walkers logged 3.5ish miles. Typically, the 2nd F was just as good as the 1st.

  • What’s the Rollercoaster again

    4 swift of feet headed out for Week 2 of the River Run return. With the goal of reminding the PAX of the regular River Run routes after last week’s OG, this week was the Rollercoaster. For those that need a refresher – 4 mile is out to Robious, left on Riverdowns South Drive, Left on Queens Grant Drive, right at the top of the hill on Royal Crest Drive, turnaround at the Riverdowns South Drive and reverso. 5 milers add the loop around the school at the beginning of the end. More than 5, continue past Riverdowns S Drive to the former casa de Gumbo or further.

    A pleasure to return to this as an official AO and chase Doozy up and down the hills. Looking forward to some alternative slower recovery day options in the not to distant future.

    Next Monday – 6/24 Alamo for Wildcat Bday Q

    July 4th convergence at Batteau, 7am

    Lots of other things on the agenda for Summer – keep an eye on Slack for more info

  • Does Bear mean the same as Beaver

    4 summer tourists and 7 locals met up ina parking lot in Mechanicsville to see what the SOJ Q had in store. According to Phonics’ 2.0, here is what went down.

    Start in front of the Middle School for warm up, DQ, Helicopter, SSH, variety of Mary and merkins.Mosey to the middle school track for Dirty Macdeuce – 12 reps of arms, abs, legs then a lap, repeato x4. Round 1- HRM, WWII, copperhead squat, 2- T-Merkins, dying cockroach, monkey humors, 3- stagger merkins, gas pumps, lunges, 4- merkins, leg lift, jump squat.

    Find the shaded parking lot for a Dora. Runner runs down the short hill and bear crawl back. P2 does 50 Makhtar N’diayes, 200 LBC, 300 curb toe taps. Wall sit fun for the camera. 2 rounds of a Ring of Fire. Merkins and Mary and close with some stretching and chatter.

    Thanks to Heist, Blue Moon, and Upchuck for joining me on the tour and the DaVille guys for showing up in force. The workout was great but the coffeeteria may have topped it. Good to chat with Blue Moon and learn a little about Phonics’ shoes. Excellent finish to my SOJ takeover week at DaPile.

    2.0 workout at DaPile next Saturday

    6/24 at the Alamo, be there for Wildcat

    More info on the 10year convergence coming, save the date 9/21/2024

  • Who’s coming in hot today

    2 Davillians met YHC in the parking lot to begin a Manndate beatdown. The locals let me know that there is a tendency for some regulars to come in hot and just as we began the warmup Bulkhead rolled in. Apparently Corned Beef gave a tentative HC but didn’t join the fun.

    After a brief warm up where a lack of big arm circles threw off the rhythm of the PAX we got back on track in the bus loop. Lightpole Beast – 6 exercises at each lightpole – drop the bell at the 3rd, run to the 4th and return to complete the beast – Halos, Swings, Rows, Squats, High Pulls, Around the World. Couple rounds of a quad-check with flutters, cleans, lunges and a runner. Close out with some curls, triceps, and Mr. Holland’s 8-count total body movement.

    Great to get out to the North side of town and catch up with a few of the Daville stalwarts. This was not the epic beatdown Mr. Holland anticipated stepping out of the car. Between the late nights, long drives, and an aging body, YHC appreciates the occasional basic beatdown accompanied with better chatter. Those that were there got a hint of what may be in store for DaPile, bring the numbers out Saturday and you’ll get some solid work in.

    Thanks for letting me lead. The SOJ takeover rolls on.

  • What happens at the Jerkin gym

    11 West End Gentlemen and 2 Southsiders set off after decisions were made by the Q and others to forego the gloves. An uneven prime number threw off plans for triple checks or Dora. After a warmup highlighted with proper Hillbillies, the real fun began.

    Heartbreak Hill 6 pack – Jump Squats at the top, HRM at the bottom. Next to the jerkin gym where Whitesnake skipped and did a lap to heal his wrist (no word whether the injury was from solo jerkins). Partner up for decreasing ladder of 5-1 jerkins. Half a lap to the bleachers for Lindsey – Bench Kicks and lunges.

    Repeato – back to the hill for a 6 pack of V-ups and Monkey Humpers. Jerkin Gym – 5 to 1. Lindsey – Bulgarian Split Squats and WWII. Close with some Mary.

    Great to be out at Heartbreak with the Fabulous Gypsy and others. The namesake hill and jerkin gym are 2 of my favorite spots so we had to visit those twice. Despite his graceful fall yesterday, Pigskin was back out for more, he may have been slightly slower but Atilla kept him company. This may not have been a tough enough workout for Senor Frog who could not be heard hacking at all this morning, he has a routine in the morning that does not include the jerkin gym. Despite being assured that Ultimate frisbee was unlikely, Honeydo was not there to enjoy the benck kicks.

    West End 2nd F Lunch – today at Firehouse Subs in Innsbrook

    3rd F book discussion @ Dunkin – #5 of Jordan Peterson’s rules, come to discuss the rule, maybe not the writing style

    2nd F @ Snuff’s 7:45 pm, in Bon Air – See Slack for details.

    Prayers for Fudd’s sister and others with relatives that are struggling with illness.

    Thanks for letting me cross the river to lead, always a pleasure to see familiar faces in an unfamiliar location. SOJ takeover continues this week – Locals holding down the fort at SOT/MOT, Crossing, and Ruckhenge, get some strong SOJ energy at WaThaHuk, giddy up at First Watch, sing along at Wdog, and bringing some flowers on a Manndate.

  • SOJ Takeover Begins

    An assorted group of runners, including some that haven’t graced the trails in a while, met to find their way around the river on a warm Sunday morning. Great to catch up with some guys I haven’t seen in a while. The route – Buttermilk to North Bank with the Belle Isle loop added in.

    Check the Q sheet for Gumbo’s Home Run Derby, coming in July.

    Come on out this week and see what SOJ has in store for you local AO.

  • 9 years of good times

    31 F3RVA stalwarts joined YHC at Rockwood Park to celebrate YHCs 9 years in F3. The weather was cool and crisp and according to the many baseball moms and dads pulling into the park, this is what went down.

    9 burpee starter, then head to the big field (alternative to YHC’s planned start at the little league field that was being lined), where Gumbo and I played our American Legion ball. Warmup with some standard fare with a lot of mumblechatter throughout – finish with a couple of burpees to get the attention of the PAX.

    Partner up and line up on the foul line for a Love Field – P1 runs to the opposite foul line and P2 rotates between bear crawl, lunge and Ukrainian Soldier – turn around and bring it back to the start. Next up – Beast on the baseball field – pointer – you run less if you’re closer to the infield. Burpees, Squats, WWII, Groiner, merkins, jump squats. One last thing on the field before getting pushed off by the incoming players – line up on the edge of the grass and get to the fence by going backward – crawl bear, crab walk, or reverse lunge. Get off the field and get some Mary by Hardywood for the 6.

    With all the lots full and cars rolling in we had to find the hill behind the parking lot, and what do you do on a hill. Jacobs Ladder, and since it was a special day we can go to 9 instead of 7. 5 jump squats at the bottom and increasing burpees at the top. Close out with a rapid fire randorama variety of exercises and YHC botching the final cadence.

    A little over 9 years ago a neighbor (formerly Shooter, he may get renamed if he ever comes back) told me that Splinter was working out with a group that he thought I would like. After DKs workout of bear crawls, merkins, and Lindseys, little did I know that it would grow into a staple of my day to day.

    Thank you to all of those that showed up and the few that reached out to tell me they had a conflict. I appreciate the support and the opportunity to lead that F3RVA has provide. So much support provided through all the ups and downs of life over the last 9 years. I’m not sure where I’d be without it, definitely not in the physical and mental shape that I am currently in.

    With Gumbo’s matching we raised another chunk of money for Team Brightside – keep it up through the fall. Oyster may have found a new home base for Saturdays, workout, Arepas at the Farmers market, and pickleball. Great to see Pool Boy and BooBoo out there this week, 2 new guys that are pushing through the reps and getting the support that we all got early in our F3 lives.

    Announcements

    June 22 – Chester Saturday workout starting – See State Farm and Posh for details.

    Some other fun things going on around F3RVA, be on the lookout on Slack.

    Thank you all again – Everything is coming up Rosie.

  • Did I hear Fartsack?

    9 fleet footed gentlemen may or may not have followed YHC’s direction of a fartlek style run through Midlothian. Goal was to switch up the pace up and down throughout the route, some did just that, others hit their target pace throughout, and others searched the area for an open restroom – most completed 4-5 miles.

    Route – Midlo to Mt Pisgah and down Westfield, loop around Gather and across the Kroger parking lot to Le Gordon and on to Midlothian HS. Loop around Charles A Ransom Way for post-memorial day remembrance (Air Force Major, Midlothian HS alum, VMI alum, baseball teammate of Gumbo and YHC – killed in Afghanistan). Back down Charter Colony to the Turnpike and back to the flag. Bonus trip to the bottom of the parking lot and back up to finish out the time.

    Announcements:

    Saturday – come on out to RockNRoll, pick up a Summer Tour point, celebrate my 9th F3 manniversary, YHC will donate $9 to Team Brightside for each PAX in attendance

    Saturday – Kindred Spirit Satellite – Whitesnake will be playing the hits with his band from 2-4pm

    Sunday 6/2 – SOJ Deep South family cookout – Horner Park 3-6pm – bring a side dish and let Swoop or others know if you’re coming

  • More than expected

    4 runners headed across the Lake Salisbury dam and got a little more mileage than expected. 3 walkers did their thing but some had to leave early for dogs and kids. Coffeeteria was enjoyed by those that stayed.

    Convergence tomorrow, 7am at Tredegar. Start of the Summer Tour. PreRuck at 6am.