Author: Rosie

  • ‘Tis the Season

    47, yes, you read that right 47 festive carolers rolled into the parking lot of Huguenot Park after Swirly secured the AO for the event. Lots to celebrate in 2023 so the PAX showed up strong for the 12 Days of Christmas.

    0530 let the party begin – Big circle for intro and warm up. 12 SSH, 12 IW – introduce the FNG, 12 Helicopters. Main event – this has not changed from the past couple of years and why would I change a good thing.

    1 – Dozen LBCs, 2 – Field Sprints (jogs), 3 – Diamond merkins, 4 – Imperial Squat Walkers, 5 – Burpees, 6 – Carolina Dry Docks, 7 – Ball Dippers, 8 – Hand Release Merkins, 9 – American Hammers, 10 – Freddie Mercuries, 11 – Crunchy Frogs, 12 – Broad Jump Burpees.

    Extra time on the clock and I want to make sure everyone got the full 45 minutes – 6 Minutes of Mary – Dollies, Rosalitas, Cross leg lifts, Flutter kicks (slow then fast then ludicrous), Heels to heaven, Shoulder taps, Tempo Merkins.

    Numbers – 47! – Names – this is where YHC was trying to record but apparently did not start until I got around to Buddy, let’s blame it on cold fingers. So much for not testing the recall skills today – all 47 accounted for. Thanks to EF Hutton for giving me a 28, 29? DK, person head start with the gift exchange. Excellent idea, well received by all, and with that a new tradition is born. I can’t get over the energy from this morning and how much it has carried over into my day, and likely the rest of the week. There is a normal energy to an F3 workout and then there is 46 brothers posting to let me lead them through some pain and suffering (by suffering I mean listening to us sing). Thank you all for showing up today and every other day to make F3RVA a great place, it doesn’t happen without each of you.

    Announcements

    GrowRuck – GTE #47 River City May 3-5, 2024 – Look for a pre-blast on Slack and the website later but here is a preview link to the registration https://growruck.com/event/gte-47/

    As Hardywood said, LFG, sign up and make this an RVA strong event. We know guys from other areas will show up but this is our chance to show them what we have here.

    Have a great day and a Merry Christmas. apologies to Big Data for throwing off the calculation for the New Year’s convergence – who wants to come back to NoToll (or SOT)?

    Everything is coming up Rosie.

  • Stay Dry, Keep Moving

    As YHC waited for the PAX I realized this should be a Murph Friday. No Murph on the Q sheet and no other PAX joined in the fun so the goal was to stay dry. I may or may not have done a Murph with extra miles, perfect pull ups, extra merkins, a visit to the James River, bonus 11s, burpees, a few trips up Twin Team, and closing out with a solo indigenous people run.

    Grateful for the men of F3RVA, have a great weekend gentlemen.

  • Largest Dutch Oven

    No runners to be found so a prime number of 7 bootcampers headed out for a field trip. Warm up in the bus parking lot with some DQ, IW, AST, the brand new plank arm circles, merkins, and Freddies.

    Mosey across to the path at the side of the school and to the shopping center parking lot. Lunge Indigenous people walk with the last man adding 5 jump squats before running to the front. Cross into the church parking lot and line up along the curb for Indigenous plank walk – 5 merkins before running to the front.

    The only idea in mind for the day was the field trip but when we got to the church parking lot no one could tell YHC was making it up as we went. With a solid prime number of PAX it was every man for himself. Increasing reps as we traveled by various methods between the parking aisles – 10 burpees, 20 HRM, 30 squats, 40 Mountain Climbers, 50 Flutters, 60 SSH, 70 Curb taps. Reverso OYO running between aisles. Just a plain ole 4-corners next – no prostitute, no reverse, alternate travel methods – just simple 10 Diamond Merkins, 20 Jump Squats, 30 Plank Jacks, and 40 LBC. Before we left the parking lot we had to reverse the plank walk to make sure we all came out balanced.

    Back to the bus lot for a solid 6 minutes of high powered Mary – lots of stuff packed into 6 minutes.

    Thanks for letting me lead the boot camp today after a long hiatus of MOT running. On our field trip we found a well lit basketball hoop for potential future use – hoopers take notice.

    Announcements

    Thanksgiving Day workout will be at 45MOM at 6am. Mudslide has the Q, all Virginia history, all the time, the only version that matters.

    Lots of food collected at the SOJ ruck last week, great job gentlemen. There’s another opportunity to Ruck for Food in Tuckahoe Friday – See slack and/or Lockjaw for details.

  • No good way to go

    10 runners started out excited that the route included going down Manders. Somehow it was lost that going down that hill also meant up Grove Hill and Honeymooon hill.

    Good pick up of speed through the middle mile to stretch out the legs. The half-marathon runners are ready for a couple rest days before heading downtown to the starting line. We’re all ready to go, the journey is the destination, the training has been fun now let’s log the time our watches expect us to finish, sit back, and enjoy.

    Starbucks afterwards was excellent. Next week YHC will have the Q on the Bootcamp side of this AO.

    Saturday 11/11 – Ruck with Food – 6 am at TwinTeam – see slack or OC for details

    Next Friday 11/17 – Ruckahoe canned food drive. See slack or Lockjaw for details

    A pleasure to lead this group of fine gentlemen through the streets of Midlo.

  • Dinner is on

    YHC and 2.0 made our way over to the Daily Planet to serve some deserving folks some food. Lasagna, salad, garlic bread, and cookies were on the menu. Not as many people as expected but they were grateful and happy for the potential of leftovers. Always a pleasure to serve.

  • Jorts Takeover

    11 Westenders expecting a Gomer Q were met with a half-dozen SOJ pirates hijacking the Q for a Ghost Flag takeover. On the way to the AO we realized YHC was the only clown car occupant that had experienced the AO, the only AO in RVA and maybe the U.S. with it’s own diesel pump. With the offer of a brief tour the others decided I would heat up the potato for the others. The woman walking the track saw some of the following:

    Warm up in the parking lot with the old standbys, nothing special here. Mosey to the bus loop for a singular BLIMP – 5 burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks. Mosey to the wall, which Honeydo properly pointed out is the donkey kick wall for a Triple Check – Donkey Kicks, Wall Sits, Run across the pavement.

    Pass the spud to OC – Basketball court 20s – 5 of each exercise alternating sides of the court – Burpees, merkins, monkey humpers, WWII, and werkins.

    Give the tater to Chaplain – he decided we had stayed dry long enough so we found some wet, freshly cut grass at the bottom of the namesake hill – 11s – Jump Squats at the top, HRMs at the bottom. Once on that hill is solid – 10x is punishing. Well done Chap.

    Reallocate the tuber to Don Draper – mosey to the end of the track for some plank – pull ups. PAX planks while 2 go do 5 pull ups. Rotate through all with plank variations. Back to the shovel flags.

    NMM

    What a great morning to be out in the gloom. The air was cool this morning but the SOJ crew came in hot with 3 of us in jorts (overalls if you’re OC). Not only did we look hot but the jorts hold in a surprising amount of heat. And while I can’t speak for the others, my M was beyond thrilled to see me walk into the house in jorts this morning.

    Great West End crew out today that were certainly there to support Gomer, sorry to disappoint, but it was fun to see everyone and introduce some SOJ guys to the Heartbreak crew. There was a DK/Atilla reunion after so many mornings at Circus, a second post for Rainman, and even an extra explanation of an exercise for Fudd. I am sure Handshake, Honeydo, and crew are plotting their next takeover already.

    Announcements –

    SOJ lunch Friday 10/27 @ Rusty Taco at Westchester

    Ruck for Food – Nov. 11 6am at TwinTeam, +/- 10 miles Copying the Tuckahoe effort of a couple years ago but better – there may or may not be a clown, juggler, and petting zoo. See OC, Boberry, or Doublemint for details.

  • No Magic Mile

    Not enough guys for Draper to pull out a Magic Mile so the group opted for a loop into Salisbury with modifications on the fly – Bullseye opted to run in the dark down the gravel road. Good conversation made the pace pick up through the middle miles.

  • For Aisle 5

    Post run/walk coffeteria led to an offhand comment of missing OTB BBs recently and a lack of Big Data points for Aisle 5. When offered the chance to post his own BB, he demurred. He also said he posted downrange with an FNG but as we all know, if there’s no backblast it didn’t happen.

    Walkers did their thing, half marathon prep is rolling and runners got in 9 miles that only seemed like 6.

  • Misty Morning Murph

    2 former regulars, a newbie to the F3RVA Murph, and YHC found a morning mist waiting for us at the monthly Twin Team Murph. I considered bringing some tunes out but didn’t know how the cute pink speaker I found in the house would hold up in the elements. Might be time to upgrade to a more durable player.

    1 mile (trying to slow Doozy down with conversation) then 10 rounds of 10 pullups, 20 merkins, 30 squats, (or as many as you can do) then another mile in which Doozy took on the role of rabbit and had to slow down for the dogs chasing him to find him a couple of times.

    Great to have Armstrong out and Doozy and Honeymoon back in the fold. It’s a tough one but worth it every time.

  • One more mile

    6 runners left the boot campers behind for a warm up but looped back to share the track with them.

    Warm up mile together around AmFam and the new development and to the track. 800 repeats x4 ,then one last mile because, why not?

    Good conversation on the track. Thanks for letting me lead and putting up with my decision to run laps today.

    Lunch Thursday at Rusty Taco, chime in if a better day of the week works for future SOJ lunches.