Author: Toga

  • Tennis Anyone?

    5 posted for a lovely/Scottish morning at Source of Truth.  Here’s the basic shedule (yes, I spelled it that way on purpose because it sounds better).

    Head to the friendly neighborhood rock rental pile and grab a “good size rock.”  With your new favorite pet rock overhead, mosey to tennis courts.

    COP: Split jumps, merkins, flutter kicks, Don Quixote

    Round 1: bunny hop alternating sides of the back line across two courts, alternating shoulder presses with rock, some ab thing?, repeato x3

    Round 2: Quick step over line and back while moving horizontally (like the kids are all doing the shoe commercials), tricep press, American Hammers, repeato x3

    Round 3:  Broad jump across court and back, 10 merkins w rt hand on rock, 10 merkins w left hand on rock, situps w rock on chest, repeato x3

    Round 4: Arc loader across all 4 courts, curls, repeato x3

    Round 5: 10x full extensions, 10x toe touches w rock, 2 min plank

    NMM:  Is it weird when you start thinking a rainy workout might be fun?  YHC headlocked two guys at a work dinner about coming to GridIron, and they immediately checked the weather.  Thankfully it looked OK as we need the first outing to not be a total shock.

    We reached consensus that this was decidedly not a JVille “sprint… and sprint some more.” workout.  The PAX actually put YHC on their shoulders and carried me back to the shovel flag (which was absent) in celebration.  YHC felt like a triumphant Roman general after defeat of the Gauls (see how I did that?  Roman.. Romans… that’s writin’).

    Stay Classy,

    Toga

  • Should have called an audible

    16 got their mosey on at 45MoM this morning.  Goose previously let the PAX know we were tackling the Lucky Horseshoe today, and here’s how it went down:

    Mosey to the corner on Grove for COP:

    SSH x 20                                                                                                                                               Shoulder merkins (stretch) x 10

    Don Quixote x20

    Flutter kicks x20

    Mosey back to the corner of the track to begin the Lucky Horseshoe.  The PAX has 33 minutes to complete the following around the track:

    Lap 1 around the track- merkins x 20

    Lap 2: merkins x 20, storm squats x 20

    Lap 3: Merkins x20, Storm Squats x 20, Scorpion Drydocks x 20

    Lap 4: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20

    Lap 5: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

    Lap 6: Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

    Lap 7: Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

    Lap 8: WWII x 20, Lunges x 20

    Lap 9: Lunges x 20

    Lap 10: Victory Lap

    MOLESKIN:

    There are times when F3 brothers need to come together and support one another.  This is one of those times!  Sippy Cup is clearing using some East German type enhancers that enabled him to finish the Lucky Horseshoe with almost 2 minutes to spare.  It’s hard to see physical evidence in the gloom, but someone needs to do something.  YHC noticed he no longer laughs at his jokes, so the rage side effects are clear.

    Goose did not attend due to a sprained vulva, but our prayers are with him.  Bleeder correctly suggested that YHC audible this let event, but YHC didn’t see his wisdom till nearly splashing the merlot in lap 6.  Good times!  Goose can rest assured that two of us completed the horseshoe, and there is supposedly some bet with his comrade in NC.  We’ll need to get the scoop on that.

    It should also be noted that YHC failed to get the laps and status of the PAX to track performance.   Feel free to reply with your lap count.   JVille and Swirly almost had it, and there were others hitting the final lap as time expired.  Great work by all!

    Announcements:

    Rugged Maniac Saturday and Mary Munford cleanup if you’re not doing the mud run.

    Bottom to Tap, Go Ruck, Pumpkin Run…

  • Whole Lotta Ciabatta

    It was another truly beautiful morning in RVA, but we weren’t in RVA.  We were South of the Border at Source of Truth for nothing but ciabatta style circuits for the entire workout.  6 posted for something totally different than BT’s Old Glory or Grizzly’s scavenger hunt of pain.

    The Thang:

    Mosey to center of field to get right into alternating exercises done on a tabata timer.

    Round 1= Ted Strikers (merkin followed by body rotation with hand in the air and one leg through) and Imperial Walkers, 2= mtn climbers and high knees, 3= squat jumps and skaters, 4= walking plank and full extensions, 5= Bulgarian squats and merkins, 6= Dips and leg raises, 7= alternating lunges and incline merkins, 8= rotating planks and sprinters, 9= 4 rds of burpees

    NMM:

    Where was Johnsonville?  Somewhere in the gloom that guy felt like he was missing something, and he was right.  Today was indeed a JVille special brought to you by none other than Dr. Izumi Tabata.  The PAX seemed to enjoy the repetition and joy of staying together vs running into the gloom, but there was a lot of mumble chatter.  Since tabatas are to be done full out for 20 seconds with a ten second rest before the next set you would think there would be less mumble chatter #MouthofWilson.  YHC will consider ways to correct this if we ever repeat it.

    Stay Classy,

    Toga

  • Preblast: Hump Day Happy Hour at Ardent 09/16/15

    There will be a non-running HDHH at Ardent Craft Ales Weds 9/16, 1700-1900.  Be there or be..without Ardent beer.

     

    3200 W. Leigh Street
    Richmond, VA 23230

  • Back in the saddle

    Lucky eleven posted for a return to the gloom at Dogpile.  Here’s how it went down:

    Mosey to Carillon run to top and repeato x2 before mosey to the parking circle for warm-up COP:

    20 mtn climbers, 20 Don Quixote, 20 leg raises, 10 merkins (stress good form),.. some other stuff.

    Mosey to field in front of Carillon for spint fun= sprint 30 yds, 20 split jumps, sprint, 15 merkins, sprint, 10 burpees, sprint: repeato x2

    Partner up for the same with alternating fireman’s carries.

    Stay with the same partner for the “Towering Inferno”= run up Carillon steps, wheelbarrow across top, run down, and 20 leg raises.  Each partner wheelbarrow x2.

    Mosey to pull-up bars for 8 good form pull-ups, run down the pipe trail, ab fun, run back up the pipe and repeato x3.

    Mosey back to SF for more core fun and COT.

    NMM:

    It turns out that the return of the gloom means that the Q needs to think about when to run the trails or require headlights.  The original plan called for running the pipe earlier in the workout, but that may have proven tough.  YHC hadn’t been back to DogPile in some time, and it’s always a treat to be back at one of the best AOs in RVA.  The PAX needs to work on fireman’s carries as it seems we’ve become a bit too comfy with piggy backs.  The only problem with this is when your partner goes for an aggressive adjustment on the initial lift.., looking at you Garbage Plate.

    There was lots of hard work out there today with everyone pushing themselves.  Great work!

    Announcements:

    0700 Labor Day Workout at the usual AO

    Donor Kebab is coordinating our group for the Bottom to Tap 3-Miler on October 17.  see him for detail and commitments.

    GoRuck on October 23 and 24 – Honey Do is the man to speak to about this event.

    Convergence and celebration of F3 RVA One Year Anniversary on September 19 – DogPile that day will rendezvouz at Pouncey Tract at 0600 under Toga/Bleeder Q; GridIron pre-game at 0645 -0650 (after DogPile COT) under Parking Lot Pavilion; GridIron kickoff at normal time of 0700 under Johnsonville/Earthworm Q.  Great morning in store for the PAX and ideal time to introduce FNGs to F3.

  • Taking Requests and Playing the Hits

    12 posted for a lovely RVA morning block party at Mary Munford Elem.  Here’s how it went down:

    Thang:

    Quick disclaimer then half PAX runs the full block with 5 burpees at each corner.  The other half of the PAX completes 12 burpee block presses, 12 goblet squats, 12 Russian Twists: repeato x2 then switch as soon as the runners return.

    With the PAX now warmed up, begin 12 alternating shoulder presses, 12 lunges with block twists, and 12 sit-ups with blocks on chest: repeato x2

    12 woodchoppers, 15 2 count quick hops on bricks, 12 sit-ups w brick over head: repeato x2

    12 behind the head tri presses, 12 curls, 25 yd block overhead crawls: repeato x2

    Mosey to treeline on Carey for backwards run suicides

    NMM:

    YHC envisioned the PAX running the block for each set, but it became clear that we weren’t going to get through all the exercises with that model.  There was also a distinct lack of mumble chatter during the block reps. YHC took this as a good sign.

    It turns out people still have hidden talents.  Bleeder’s time at VMI means that he can crawl on his back like a snake in a frying pan.  Pucker can outrun Splinter when going backwards.  Apparently this comes from defenseman backwards skating or some kind of yankee genetic mutation.  YHC thought the backwards suicide wouldn’t take long or prove particularly difficult.  My thinking was corrected about half way through with time running out and a lot more trees to go.  Note: The PAX didn’t complete this part of the workout, but more time will be allotted next time.

    Announcements:

    Sunday trail run will be at Pocahontas Park.  10k cross country loop that will be run twice.  Meet at Martins at Stony Point at 6:30 to clown car to Chester.  Let Jville know if you plan on joining his clown car.
    Richmond GoRuck event is on October 23 & 24th.  Talk to Honey Do.  Preblast posted a few weeks back.  Check it out here Red Light and Blue.

    Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.

    Bake sale, at Parham Rd Exxon (807 E. Parham Road) Friday 11 a.m.

  • Red Light and Blue 004

    RVA PAX,

    Here is a unique chance for us to participate in a GoRuck event brought to you by Team SPEARHEAD.  F3 groups participate in GoRuck events regularly and often have F3 only, custom events.  This event will raise funds for Richmond-based organization: Veterans and Athletes United www.vetsau.com.

    What is GoRuck?  Look here, but be sure to watch some videos to see it in action:  http://www.goruck.com/event-landing

    Here is all the info about the event:  http://www.teamspearhead.com/2015/07/26/rlb004/

    Team SPEARHEAD’s Mission: Team SPEARHEAD is A grassroots organization dedicated to uniting ruck enthusiasts for training, team events, social events, and philanthropy with a specific focus on honoring the United States Military and organizations that support service members and veterans.

    It would be great to have a solid F3 presence at this event.  Let me know if you have questions, and we’ll put you in touch with the Spearhead team.

  • Bringing back the classics

    11 posted for some unexpected, cooler weather at DogPile.  People posted in the usual order with the typical LIFOs from Conspiracy and Chum, but we all got right to it.  It went something like this:

    Thang:  Run by Carillon and circle the field in front till we got back to the traffic circle.  COP: 25 SSH, 15 merkins, 20 Don Quixote, something else…

    Mosey to amphitheater for the bunny hop= repeat hopping up steps and then running down for 1 minute.  Next, assume decline merkin position on the step you’re at then shuffle 10x right, 10x left, and complete 10 derkins.  Recover and do the bunny hop for another minute.  Repeato 4x

    Mosey to the fence outside the pump house and then back up to the pull-up bars.  Complete 8 pull-ups, 10 dips, and 12 WWII situps: repeato 3x then run back down to the fence and back up.  LBC,  and V-ups while waiting on the 6.

    Mosey to the Carillon for another hopping good time (hopping.., get it?  I crack myself up sometimes).  Hop up Carillon steps on one side, lunge across top, run down, and complete 10, 4 count flutters by the planters.

    Mosey to the circle for a reintroduction of SHEHATEME.  The PAX repeated 10 lunges, 10 old school burpees (sans merkin), and 10 merkins for 4 minutes.

    Mosey to SF for COT.

    NMM:  Toga was feeling a bit nostalgic today, so we used some of the best that others gave us in the past.  The hopping and plank fun in the amphitheater and Carillon came from our West coast brother, Orville.  Running down the pipe and back for pull-ups came Sippy Cup.  SHEHATEME came from something I read, tried once, and didn’t remember it till going through the lexicon.  There were plenty of items of note:

    • Special welcome to FNG Mike Lawrence, now Aisle 5.  Strong showing for an around the AO kind of workout.
    • It’s getting harder and harder to bring up “burpee” around the PAX.  The variations and derivation of the exercise always brings lots of chatter.  YHC would ditch it totally if wasn’t such a great exercise.
    • YHC got a little turned around the first time we hit the trail, but we corrected it after 50 yards.  It wasn’t like we were Swirly lost.
    • Chum Bucket noted the appropriate use of Don Quixote since The Man of La Mancha was running at the amphitheater.
    • Turns out Bleeder’s knee therapy includes lots of bunny hops.  Rename to Peter Cotton Tail should be considered.
    • Uptown Girl later asked if I knew how many disparaging things were said about me by the PAX.  YHC said it was natural and simply appropriate chatter from the PAX.., at least Toga tells himself that late at night when the demons come out.
    • Loose Goose likes to hop all the steps.  Point taken and will be fixed going forward.
    • Hilarious that Wilson was going to double dip and then didn’t show!

    Announcements:  Regular workouts, check the Q schedule, 0700 trail run from the pump house tomorrow, 9/20 RVA F3 Convergence is coming.., get ready!

  • Throwback Thursday

    11 Posted for a lovely, humid (why are we all talking about the weather in every post) morning in RVA.  It went something like this:

    Mosey to soccer field for COP: 20 split jumps, 20 hillbillies, 15 werkins, 15 situps

    Mosey to tennis courts for arc loader= lunge to end of second court and run the rest.  Repeato 4x

    Mosey to track for “The Circuit” = 10 chin-ups, 10 cinder block swings, 5 pull-ups, 10 dips, 10 derkins.  Repeato 3x

    Mosey back to soccer field for 11s on the trees= heals to heaven and sit-ups

    Mosey to SF for 20 Russian hammers and 20 Alabama Prom Dates

    COT.  Thanks for Rest Stop for taking us out.

    NMM:  Thanks for giving Toga 2 days of Q.  Toga will miss this bunch next week, but there may be some Nashville F3 Tourism in the works.  Speaking of, welcome back to Promo who made a strong showing with his RVA brothers.  It’s always good to have out of town guests.

    Let’s give a warm welcome to Shane Cason, now Uptown Girl.  I’m sure he will be back.

    Re the workout, I tweeted out that it was a block party, and we ended up with 3 blocks.  Toga can be creative with half the people having blocks, but this was a tester.  This leads back to the title of the post.  When in doubt, go with the one you brought to the dance.  You’ll note some crowd favorites like the arc loader, 11s, and the circuit.  They’re like motherhood and apple pie.

    Dr. Form, aka Conspiracy, noted Toga’s lunge form being focused on speed and not proper technique.  Point taken, and know that my form will get better.  Conspriacy however will not get any taller.., unless we put him on a rack.

    Announcements:  DogPile Shirts need to be orderd by 7/10!

    Rest Stop correctly noted that we missed the 2nd Weds Hump Day Happy Hour.  Goldberg moved that we should do it next week.  More to follow on that.

    Toga was INCORRECT about there being another party at Fudd’s!  There is no upcoming party at Fudd’s! “I offer a complete and utter retraction. The imputation was totally without basis in fact, and was in no way fair comment, … and I deeply regret any distress that my comments may have caused you, or your family, and I hereby undertake not to repeat any such slander at any time in the future.”

  • Speed.., I am Speed

    8 posted today to put in some speed work on the track.  Here’s how it went down:

    Mosey to track for COP: 25 SSH, 25 Don Quixote, 25 Mtn Climbers, 20 Imperial Walkers

    Jiggy jog .5 miles for warm-up and then run 90% 2 minutes on, 1 min off, 1 min on, 30 secs off, 30 secs on, 30 secs off, and repeato 4x

    Mosey to field near long jump for agility drills:

    • Fast feet between the cones and pipe run down other side- AMRAP 3 min
    • High knees through cones and low backwards run down other side- AMRAP 3 min
    • 3 Min box jump Tabata (Yep, I know that’s not a full tabata, but we were short on time and Wilson needed several minutes of Mary.)

    Circle up for Mary: V-ups, Freddy Mercury, Heals to Heaven

    Mosey to parking lot for COT.

    NMM:  Thanks to the south side crew for letting me Q today.  To everyone’s credit, the instructions for the track work were to go faster than a conversational pace.  Toga didn’t hear much mumble chatter and took that as a sign of people working hard.  Wilson might has well have worn a trash bag as he posted with a long sleeve shirt on and proceeded to knock over most of the cones in his way #BeerShirt #WrestlerWeightloss.  Brain Tumor apparently discovered a new event called the “Beer Mile” which may need to be done as a CSAUP in the near future.  Start enjoying Bud heavy to get prepped.  Lastly, Conspiracy and Toucan may be unveiling an Army PRT in the future as another baseline for fitness levels.

    Stay Classy,

    Toga