Author: Shakedown

  • Sunrise at NoToll

    16 Gloom Warriors exited the fartsack this morning expecting a DK Q at NoToll – no such luck. DK called YHC and asked to switch being that it was his sons 10th birthday so we switched and the Pax was stuck with Shakedown.

    COT

    SSH, DQs, Windmills, Arm Circles, Merkins, and some plank/yoga fun

    The Thang

    Mosey the long way to the far side of the first field via the other fields (did you know there was a shorter way to get here – duh… of course I did) for a Beast. Merkins, Monkey Humpers, Jump Squats, Divebombers, something forgotten (LBCs?) and then – “Roper, what’s number six?” too slow – Burpees!

    Mosey to the pavilion – Triple Check – Plerkins and running. Good clean fun. The view of the sunrise with the crescent moon was spectacular.

    Someone said we were doing too much arm work and I was in a good mood so Mosey back to the Bball courts for some hot potato Mary – Wilson cheated, 10 each Wilson not 10 each leg…

    YHC took us out

    The date I switched with DK will be my 2 years with F3 and I am grateful every day that I found you guys. Thanks to Viral for the headlock and DK for the first workout in the rain.

    Announcements

    Shakedown is shaving his head again to raise money for children’s cancer research (St. Baldricks) on June 17th. Taking donations and/or team members to join me. Website to be posted tomorrow.

    Lab Rat and Shakedown will be going caveman starting tomorrow. Let LR know if you want to join us.

  • Sunrise Ruck (and run)

    Five Ruckers, two runners, and a sweet dog named Sally met at the trail head but didn’t hit the trails. Furley and Saab ran (first time YHC has ever seen that guy in a shirt – it was a tiger face tank top – sweet). Not sure how far they went but The Ruckers went south, down Riverside, 10 merkins at TPot, simulated casualty situation with Sally across the bridge, over to Browns, then to and around Belle, access road back to Nickel Bridge 8.4 for most 9.2 for TYA who was doing extra credit.

    Sign up for the growruck

    Healing Place doing 3 miles next Saturday

    Greenbow VQ at Hoedown tomorrow

  • Before Afternoon Delight with an FNG

    1. Swiper isn’t feeling well but Labrat and YHC were joined by a fellow VDOT employee Alex Foraste (Foxy – for his love of motocross). We ran our usual route across the Mayo bridge, flood wall, T-pot, browns island, pipeline, and up the hill to the George Washington statue. We saw almost as many excellent examples of how to fill out a pair of yoga pants as Labrat and I saw yesterday when we did yoga at VCU. Lots of media out and about today but they weren’t interested in us so we kept on trucking. Giddy up
    2. Glad to finally get Alex out. He was worried about the naming process and that was keeping him away. He got a pretty tame name for Shakedown and Labrat as the whole Pax/naming committee. Hope to see him Saturday morning.
    3. We run just about every Wednesday at 11:30 – come join us
    4. signing off – short shorts shakedown
    5. dont know what the numbers are all about and I can’t find how to tag the workout as off the books… oh well. No data for us

  • Extra hour

    Four gloom warriors slept their extra hour and came to run trails today. Furley, YHC, and Southern Belle (quite the bright personable young lady one would expect) had an early lead but took a short stretch break and hooked up with TYA. TYA and TSB went out a total of 2.5 and back on North Bank. Furley and Shakedown did the loop plus the lariat. Good pace good times – winter is coming.

    No Furley or Shakedown next week for Sunday Funday

    Have a great week gentlemen

     

  • You joined the wrong gang- get to the choppa

    Three men and a Sallydog went out this fine morning for a Sunday Funday trail run. YHC saw Furley show up and take off early but he may have not seen the rest of us. Maybe next time.

    We took off across the bridge to the south side and planned to cross Belle to return up Northbank. Fudd wasn’t feeling well and mentioned almost passing out so we let him lead the pace (bro code) and when he decided to turn back we went with him. He insisted that he’d be ok but was told he joined the wrong gang if he thought that’s how we roll.

    About 5 miles. Numberama, Namearama, YHC took us out.

    Hope the sausage balls were superb

  • Manteo Yoga time

    21 F3RVA gloom warriors, an out of town visitor (Slim) and an FNG met the dawn this morning to sweat it out at WDog. It went a little something like this:

    COP

    20 SSH

    10 Don Quixotes

    10 Helicopters

    10 Russian Soldiers

    10 Merkins

    some Manteo Yoga (as Vinny put it)

    20 LBCs

    10 Hillbillies

    Mosey to the stage for a Dora  – 100 Merkins, 200 WW2s, 300 squats – partner runs the perimeter of the Amphitheatre

    down to the Orchestra pit for some box jumps  – 1 jump first step, 1 jump second step then a decline merkin.  2 jumps 3rd step, 2 jumps 4th step then an incline merkin  – continue the pattern.  Turns out YHCs directions were both too forceful and not clear enough.  GP understood, the rest caught on.

    Mosey to Rusty Cage.  4 chin over bar (don’t care how you get it) run to hydrant 1 Burpee.  Then 3/2 and so on.  Mosey back to Flag two minutes late.  I owe you guys two minutes.  YHC took us out

    lots of hard work and some grumbling this morning.  Good clean fun.  Glad to have Slim in from NC who checked in on Twitter last night and always glad to have an FNG.  Welcome Freakanomics.  He’s gonna need some rides to workouts – see Offshore.

    Announcements:

    Hill Run today at Hillcrest. Happy Hour after at TYAs. All welcome. BRR talk to be focus.

    Convergence Labor Day at 3 lakes Park

    Happy Birthday Dogpile Sept 22nd – details to follow

    Happy Birthday Oyster!

    Amature Ride at RAMM Gears this Friday – see Offshore

    MTB ride this afternoon- see No Tools

    im sure I’m forgetting something.

     

    Like I said on Twitter – I’m not too creative but you will feel the burn.  Thanks guys for letting me lead today.

     

  • Train hopping hooligans

    1. Ten stallions of the dawn converged on Pump House Park for some trail running fun today.  Some were there for the summer challenge and at least one was back from a long abscence. It went something like this:

    Saabs doc says no trails so he ran 12 on the road flying past large slow marathon trainers. Helix, Opus, and Pavarotti did about 40 minutes of a Pump House Park to Tx beach loop. Places to be people to see and all that. The rest of us went through the Pump House Park, jumped a train, past Foushees Mill across Potterfield bridge up Buttermilk to the lariat loop then Back across the bridge to the parking lot. About 8 miles. YHC managed to not get us lost though he tried.

    Lab Rat EH a UFC fighter. Second F for some at ET where we saw TYA.

    Run with the governor this Wednesday- sign up at Richmond Road Runners page.

    Puppy Pile soon.

    My kids are bugging the shit out of me so I gotta finish here. See ya

    Shakedown

  • FHP loops

    A Lucky seven ? trail runners engaged in CSAUP scouting and training today at Sunday Funday. YHC arrived at the pump house 15 minutes early (on time) and was followed immediately by Sugar and then Saab. Saab informed us that TYA was running Forest Hill Park loops and that he was headed out Buttermilk a little early to do the same. After the rest of the Pax arrived we followed their lead and ran BM to FHP and back for about 7. TYA did 3 loops for around 11. Saab logged around 10. Sally the dog joined us and we saw another (Mustang) Sally on the trails.

    The main group did some running, some walking, some talking and had a good time.  We got off the trail around the time it started to rain.  Sugar Sock took us out.  YHC wasn’t planning on going to ETs but Lab Rat texted his M from my phone and then said “see you there” so I figured I could change my plans, which were lame anyway.  Glad I went.

    Good times guys

     

  • Who’s the Q?

    6 Sunday stallions posted for a 7:00 trail run. Everyone kept asking “Shakedown, which way are we going? What’s the route?”  YHC was not aware his name was on the Q sheet but since it was we went North to South to maximize time with Saab before he left our group (with Oli in tow) to add  the FHP loop for 10. The rest of us did 7. Good fun as always. Good conversation. Various levels of bonkedness towards the end but we all finished.

    Three of us had dogs and kids to attend to so we circled up before the longer runners were back.

    Puppy pile next week. Tour continues, CSAUP coming in October, lots of biking going on these days, no Reese Strong this year.

    YHC took us out

    Peace, love, and chicken grease to all – enjoy your day gents.

    Some pool hanging going on in Brighton Green at 2:00 to celebrate Sugar Socks Birthday. Come hang and we can get you a guest pass.

    Shakedown

  • Sunny and 70

    What a beautiful morning for a run. Four gloom warriors departed at or around 7:00 AM. We saw Wedding Singer on the trail and rumor had it that Saab was out there too. We four stuck mostly together and ran south to north across and on top of Belle Isle. Lab Rat took a swim.  There was a fairly common Swallow sighting on top of Belle. YHC is almost back up to speed but not quite. The last mile was a doozie.

    Puppy Pile is coming

    Stop by the Raise tent at the ? festival next weekend

    Summer Tour is going strong  – go see an AO you haven’t seen yet even if you are not on the tour

    Pray for our brothers in need – they could use it

    – Shakedown