Another Murph Friday, another day of perfect form. Fresh meat showed up as State Farm ventured north to take on the challenge. DTH brought the music which was a new and welcome addition to the Murph, somehow it made things go faster. Glad to get out of there before the sun starts cooking today.
Stay cool brothers.
An easy flat out and back route was set for the 7 runners and a canine regular, maybe some speed work along the way. Doozy almost missed a turn early on but got back on track. Turns out Doozy wanted to run fast, so Airwolf followed but lost him, then Tobit jumped in with Airwolf and took off from the pack. Annie may or may not have been slowing Honeymoon down. YHC and Boberry decided MOT as run workouts is preferred – hills, speed work, track, tempo, or, like today ended up, negative splits.
Public Service Announcement – It’s getting darker in the gloom, if you are going to be running on the streets don’t forget your lights, reflective gear, or if you’re Draper and Greenbow – glow in the dark shirts.
7 Runners, 4 walkers, and a friendly pup got out on the streets for some low humidity Sunday miles. Runners found some hills in Salisbury getting ready for the Homegrown Half on 8/19.
9 redwoods from across RVA found the Atlee High School parking lot at 0630 and residents of the GIles Farm neighborhood may seen some of the following after a typical warmarama in the parking lot.
Mosey across the street into Giles Farm stopping a couple of times for various exercises at the intersections along the way. Find the clubhouse parking lot and utilize the perfect 9 for a Triple check with a loop around the lot, jump squats, and heels to heaven. Circle to the back of the lot to head down the trail but a pull up station required a pause for 5 each while everyone else knocked out 5 merkins for each of the PAX. Mosey down the trail across the bridge for Jacobs Ladder – 1 up to 7 burpees at the top – 5 squats at the bottom. Lunge part of the way back with some chatter about the changing neighborhoods of DaVille. Another triple check back in the parking lot – Monkey Humpers and Dollies. Mosey back to the flag with some stops along the way where the DaVillians learned how to count to 11, next year we’ll work on 12. Back in the parking lot a final triple check with curb plank walks and dying cockroaches. Finish up with some Mary to fill the last few minutes.
Great coffeeteria at the Local Cup with the PAX. Thanks for letting me venture up there and lead. The Summer Tourists had a great time. Oyster may be the first to finish the Summer Tour. Be on the lookout for a Mr. Holland visit to Twin Team.
Upcoming CSAUP opportunity – Homegrown Half Marathon and 10K at TwinTeam 8/19 See Slack for details.
3 SOJ regulars, 1 soon to be regular, and YHC met the rainy morning at Twin Team for a few hills and miles. The loop was the shortened OG RiverRun loop of James River Road, into Tarrington and down Twin Team for a total of 3 miles. Stopped 6 times along the way for a variety of exercises including Hand release merkins, SSH, flutter kicks, crab cakes, dancing bears, among others.
Mumble chatter on YHC’s recent high profile jury case, the upcoming home grown half marathon at Twin Team, how old is too old for F3 (according to Pigskin, there is no limit).
Great job this morning, thanks for the company and letting me lead. Twin Team is an ever evolving AO from kettlebells in the winter to adding some miles now in prep for the half.
Announcements
5 rabbits, some that checked the pre-blast of the route and still showed up, bounded a few of the hills of Midlothian. In figure 8 shape, head down Midlo to Charter Colony – left on Woolridge and up Honeymoon Hill. Down into the Grove for the final climb up Grove Hill Road, back around Coalfield and Woolridge to Mt. Midlo.
Enjoyed the run and chasing Doozy up the hills, if anyone wants a rabbit to chase – Doozy is your man. Unless of course Annie gets tired of him leading the way and cuts him off with her leash. Good company for the run this morning, thanks for showing up and following along men.
It’s been too long since I have hit Sunday Funday, no better reason to come back than the SOJ takeover. 9 trail runners and 2 roadies hit the bridge a 0700 on a wonderful day for a run. It was great to catch up with Saab on the roads and give him some much needed company. Who knows what goes through his head all these weeks running alone? Trail runners went south to north. Summer is coming – little bits of humidity starting to creep in today. FNG Andre had to take off early so his naming will have to wait until next time.
Good times at ETs this morning – Oface is getting a new name – Initech. TYA has knee surgery this week, prayers for a speedy recovery and bladder control.
15 fine gentlemen from across RVA joined YHC for a classic Dogpile beatdown on a beautiful June morning. According to the 4 bucks playing around the AO this is what may have happened.
Mosey to the VITA track since during Breakfast Club YHC learned that Boberry didn’t even know there was a track there. Warm up starting with DQ, SSH is not the required starting exercise despite the fine print in the F3 manual. One lap around the VITA track, stopping at each exercise station, alternating between 10 merkins and 10 V-ups. The track seemed longer than it used to.
To the Carillion field, alternate between bear crawl and crab walk while your partner runs from to the other end – switch until done. Benny has a surprisingly fast bear/gorilla crawl that may rival EF Hutton once he’s been around for more than a few weeks. Behind the Carillion for the standard Touch a tree – 2-4-6-8 with HRM, AH, Squat, Plank.
Necessary stop at the pull up bars for a 6-pack -Pullups and Jump Squats – apparently this is where we broke Handshake’s will. Maybe he was still in shock from last week’s pull up Dora. Next stop Ampitheater, the Q took a suggestion from Senor Frog and made it happen with increasing dips up the stairs. Close it out with some rapid fire and slow count variations of Mary.
Great start to the SOJ takeover with Heist bringing the clown car with Purple Rain and Benny. Great to try to keep up with Sippy Cup on another lap around the track, it’s been too long since I’ve done that.
So many great things about F3 RVA, it’s been 8 years as of last week since I started working out with F3. I’ve seen many ups and downs in personal and professional life but mostly positive and I attribute that to the men that surround me in F3. Thanks to everyone that was there today and those that have been there over the years. Let’s keep giving it away like it’s been given to us. It doesn’t get easier, you get stronger.
EFH and Boberry were patiently waiting as YHC rolled in and planted the flag before hitting the roads around Dogpile. Mostly flat ground traveled with discussions of the tour, takeover, and fast food work culture. Good start to the morning.
Wilson may be ready to join the ranks of the millennial and GenZ cord cutters. Aisle 5 still watches PBS on a 13″ screen. The 3 runners added some extra mileage to avoid Mt Midlo but that may not have been easier. Boberry will always say yes to the Manders hill if given a chance.