Sunday started nicely with a pleasant run around the JRPS with friends until gravity took me down, busted shin, three hours in Patient First getting stitched up… but like running life is nothing but relentless forward progress so I popped a couple ibuprofen and hit the kitchen. Manicotti and Salad with some vanilla ice cream for dessert. As always, Barbara was wonderful and gracious, she does love the men of F3RVA – especially loves her some Splinter (she mentioned him several times though it took me a second to remember who Brian was – lol). If you have not done this, do it. It’s easy, these folks can use the help, and selfishly it feels good to help people so if nothing else do it for yourself. I did forget the dang bread.
Author: Shakedown
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International homeless animals day at Dogpile
10 gloom warriors took to the verdant fields of Dogwood Dell this morning for a beatdown that went a little bit like this:
Mosey to the second circle, turn back to first. COP. Standard stuff like 24 SSH, some other stuff…
Short trip to the Triangle, 5 burpees OYO. Each man bear crawls the top leg of the triangle, 10 squats, run down the hill, 10 WW2, Bernie up the hill, 10 Carolina DD X 3
Mosey towards pipeline, stop at cul-de-sac for 5 burpees OYO
Triple Check at pipeline. P1 lunge, P2 flutterkicks, P3 runs the pipe loop. Kinda dark, watch your step.
indigenous people run up Love Hill to the Valley of Despair. Start a Lindsay – 10 dips this side, 30 Merkins the other side of the brush pile. Have a civil discussion about science and politics, audible, back to the flag.
Lab Rat takes Pax through some Manteo Yoga. Thanks Lab Rat.
Announcements – See Lab Rat if you are interested in some Ultimate Frisbee games that happen around Dogwood Dell.
Prayer Requests – please pray for the doctors, nurses and staff tirelessly working with the sick. Please pray for all the kids going back to school and their families – hopes for a successful year. Please pray for our brothers currently sick or quarantining and for their familes.
Neutral took us out.
NMS – Good times this morning boys, thanks for letting me lead. Saw the Q was open last night and grabbed it. Was doing some back of the napkin planning before hitting the fartsack and the M suggested I go with a theme. I told her it was going to be just a boring old school DP. She did some quick googling and told me that it was going to be International Homeless Animal Day and Scungili Day. So, that was the theme. The 24 SSH were in honor of the show 24 and Jack Bauer was a big supporter of animals. There you have it.
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29MOM – I don’t feel tardy
11 men showed up on time this fine morning wondering if Your ever so Humble Correspondent’s return to the Q sheet would be uneventful or if he had forgotten how to lead the men for F3RVA. Well, much to his surprise, some malfunction be it human or machine error led to YHC waking up screaming. Ugh…
Of course the gloom warriors know how to improvise, adapt, and overcome and it went a little something like this:
Swirly took the reigns and led the boys in the COP
Hitchhiker did something cruel with merkins
Handshake had just started a triple check as YHC arrived and it consisted of one partner doing a wall sit, one doing LBCs, and the other running/Bernie Sandering back across America. Four rounds.
YHC took the lead for three rounds of Chutes and Ladders – run up two trees, bernie back one, do 5 merkins repeato till the end, turn around and go the other way while doing the same but swap our 10 LBCs, back the other way with 5 Burpees being the exercise until 6:10 – run the long way back to the flag, do 5 more burpees, the the COT. YHC took us out.
NMS: I hate being late, glad I came for the last bit and as SAAB said, had my mini Q. Thanks for letting me lead for a few minutes. Grateful for all y’all. Don’t forget to like and subscribe.
Shakedown
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What was the question again?
Seven steadfast stallions of F3RVA met up for a 2F at The Answer Brewpub Tuesday night to hang and chat with the QIC – our correspondent from a mile in the sky – Fuddski.
Good times we’re had by all. I hear they serve good beer. The wings were on point.
Good to have you around, Fudd. As always
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Abacus!!
Six men of F3RVA took to the trails and roads this morning. YHC was joined by Faceplant, Helix, and our out of town former RVA resident Abacus. We ran the standard loop south to north. TYA ran that and then some. Saab ran an indeterminate amount but I’m sure it was a lot. Great conversation and fellowship in our four man crew. Good to see Abacus.
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#old
13 gloom warriors (including 2 FNGs) braved the seasonally appropriate chilly morning for YHCs Birthday beatdown and it went a little something like this:
long way around the block, no field today since the striper was striping, COP started with 46 SSH and then moved on to reasonable numbers of stretchy warm up exercises. Short mosey to the bus loop curb for merkin 11s (decline, bear crawl, incline, crawl bear) mosey to courts for 7of♦️s that ended with burpees… COT – see Gumbo or Vinny about Stache for Cash, see Greenbow about casino night.
Greenbow brought 2 FNGs – Gaston the commercial realtor who we named Furley but we already had one so he’s now Belle and Tom from Yorktown who is now known as Cornwallis. Welcome boys. Come back.
Thanks for letting me lead and for working out with me on my birthday – Shakedown
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Keep calm and slowsy on
Five men and a dog set off at various times from the Pumphouse parking lot and all met back there at the same time for the COT. YHC was with LabRat and MarcoPolo and did a standard south to north trail loop. We spotted Bootleg on the T-Pot keeping up his ultra training.
The title refers to how I felt today (like I had an anchor around my neck). Thanks to LR and MP for sticking with me and for the conversation.
Be excellent to each other
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Moon over Mechanicsville and the 7of♦️S
YHC, trying desperately to finish the Summer Tour, found himself at The Creek this morning and was surprised to be volentold that he was the Q… so be it
COP
SSH, Don Quixote’s, Helecopters, Merkins, Imperial Walkers, Russian Soldiers, LBCs or something like that.
Parking lot tracers
Mosey to the picnic tables trying to come up with something when I realized we were 7. No triple check, no partners, but we were 7 and earlier this week Gumbo introduced the 7 of Diamonds so the choice was made to spread that joy to the east side.
Laps around the church (roughly diamond in pattern) we started with 7 burpees at each corner, then 14 Merkins, 21 2 count flutter kicks, 28 WW 2s (that gravel on corner 3 sucks), 21 2 count Mountain Climbers, 14 squat jumps. Running low on time we did the last round all at corner 1 – 28 SSH on your own. Alternating assorted planks and AGs waiting for the six.
It was a pleasure to see you men this morning and an honor to lead. Thank you.
Announcements:
Convergence Labor Day 7:00 Timberwolf. Let a brother know if you need hotel recommendations or a place to crash ?
Prayers for the families of Nancy Lopez, OC, Helix and all others in need. You are all in our hearts.
Summer Tour patches will be available at the Convergence and after. $5. You just had to participate to get one. Finishing is great but the apirtit of the tour is what’s important
Named shirts – one day left. Get one. They are cool.
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Sunday muggy Sunday
Six humidity warriors hit the trails this morning. TYA and Saab went early. Never saw Saab but TYA had. There were fifty new trail runners out for their first go at the circuit this morning all wearing red shirts. Lots of late summer ?s as well. Good work out there this morning, men. YHC took us out
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Finally saw the river at River Run
Solo post at River Run. Went down to the trails by the river. Got turned around and headed back past Weaver to run up Twin Team. Back around the school and lot to round out 45 minutes. 4.20 miles
When running solo in trails you catch all the spiders.
I run faster in a group.
Kids late for rowing drive fast.
Prayers for Helix’s daughter and family.
Shakedown