Author: Gomer Pyle

  • Currahee 06 May 23 preBlast

    Currahee 06 May 23 preBlast

    May 8 is the anniversary of VE Day in 1945. For YHC, I think about what those men and women did as they worked across Europe and ended a World War in less then a year. From my perspective we can workout for a full day to honor what they did.

    Its also the 3rd anniversary of the start of Currahee.

    AND not everyone can do a BRR extended weekend so wanted to do a local CSAUP.  Looking at you Hardywood.

    This is the overall concept and timeline for May 6:
    6am ruck.
    – Headlamp highly recommended
    – You vs you on weight. 45# is the GrowRuck / Army standard
    – SP is at 6 and lifos will have a tough time catching us; Be early
    7am Bootcamp – convergence. 45 min.
    8am loops – 4 PAX Relay Teams
    – 5, 3, and 4 mile loops for a total of 12 miles per runner. Each team has 3 runners.
    – Each team of four should have one walker. Walker will do a 2-3 mile route taking about the same time as the runners (ie a little longer during the 5 mile loops).

    Open to the public to create some awareness about F3. Have folks you talk to contact me for team signup or fill out the Q sheet for them. 

    Special recognition for those that do it all.

    Paper route copies available at run time.

    Location: Godwin High School. Big parking lot. We dont have access to facilities, but there is a dunkin down the road. Bring race food

    Team sign up is here.
    https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit

    Routes – turn by turn instructions available at start

    Run routes

    RED run – 5 mi

    https://www.mapmyrun.com/routes/view/5509508098/

    WHITE Run – 3 mi

    https://www.mapmyrun.com/routes/view/5509514350/

    BLUE Run – 4 mi

    https://www.mapmyrun.com/routes/view/5509527808/

    Walk routes

    Black Walk – 2.5 mi

    https://www.mapmyrun.com/routes/view/5509536886/

    GREEN Walk – 1.5 mi

    https://www.mapmyrun.com/routes/view/5509605370/

    Gold Walk –  2 mi

    https://www.mapmyrun.com/routes/view/5509609357/

  • Where did our coupons go?

    10 Terrible Thoroughbreds emerged from the gloom for a special Earth Day workout. According to the slow driveby looking for a some other daily hookup here is what went down more or less.

    5 burpee start. Mosey to COP. Mission. Disclaimer. 15x SSH, 10x Don Quixote, 10x IW, 10x Ukrainian Soldiers, 10x Copperhead Squats, 15x Arm Circles, 15x reverso Arm circles, 10x Merkin, 10x WA merkins, 10x diamond merkin, 10x Hulk Hogan merkin, 10x SHAZZAMs, 2 +1 OMC merkins. Flip it over. 20x OyO WW2, 10x Hello Dolly, 10x Rosalita, 10x HtH, 10x flutter kick, 10x Freddie Mercuries, 10x Grass Angel, 10x Prom Dates, 10x Tusacaloosa Trailerpark Twister. Mosey to Rusty Cage.

    Pullup challenge. Partner up. Each pax find your max. Do it again jumping up and lowering to your max. 8×3 Jerkins. Mosey to stage, Oops no blocks, mosey to pipe loop instead  

    Triple check. Abs + squats Run the loop. Mosey to amphitheater.

    Ladder dips, 5 minimum. Called at 6:58.  BTTF

    YHC took us out. Coffeeteria at Libbie Market.

    Announcements.

    • CSAUP of fun 5/6.  Come on out! signup on the Q sheet. Nothing to worry about, we will have trained CPR pax on hand. 
    • May FNG drive. Special awards at Memorial day convergence. 
    • Best of luck to all 10k runners. Run Happy!

    NMS. Recruit and don’t give up. Sad clowns don’t know they are.

    We found the missing blocks at the garden / axe? training site on love hill.  Need more blocks. 

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Back to the rabbit warren

    Seven svelte stallions met in the gloom to discover the called route was the rabbit warren which consists of running around in some neighborhoods and trying not to get lost. Some opted for the comfort of loops around MGHS which is 1/2 mile if you take a fat well proportioned route.

    Roger Roger took us out. Prayers for Gypsys family and M. Recovery from injury.

    Announcements

    • Bluegrass festival at JRHS. free with a donation
    • Gomers anniversary Q Sat at DogPile.
    • May 6 CSAUP. Come on out and register your team!

    NMS – YHC likes this route, but its a bit of a rabbit warren in there – just enough turns on one street to make you question the direction in the gloom. Thanks to Lighthouse for helping confirm turns in Canterbury. Happy to complete the Raintree hill without stopping – that hill is a gut check.

    Great hanging out with the PAX at coffeeteria after.

  • Melt the muffin top – put in the work

    8 warriors emerged from the gloom to melt the muffin top, gain abs of steel and chests of power – just in time for pool season. According to the guy liming the Mary peewee soccerfields in the dark (wtf?), this is how it went down more or less.

    Mosey to grassy field. F3 Mission. Disclaimer. All exercises IC: 35x SSH, 10x Don Quixote, 10x Helicopter, 15x Arm Circles, 15x reverso Arm circles. On 6. 10x WW2, 25x LBC, 10x Flutter Kicks, 10x Hello Dolly, 10x Rosalita, 15x HtH, 10x Freddie Mercuries, 10x Australian Grass Angels. Flip it over. 10x Grass Angels, 52+ Merkins: 10x Merkin, 10x Wide Arm, 10x Diamond merkins, 10x Merkins, 10x SHAZZAMs, 2x OMC Merkin + 1 Merkin for the Rangers in the sky. 20 min COP so far. 10x Alabama Prom Dates, 10x Tusacaloosa Trailerpark Twister. 22 min COP.

    Mosey to pull up bar. All pax plank. 1 pax plus one assist attempt 8x pullups YvsY. 6x on round 2.

    Mosey to blacktop. Quad check. BTTW, WW2, Helix Squat. Timer runs to fence.

    Whomp there it is! (working title, new one next BB). Pair up. 20x WW2 run to catch up to partner who bearcrawls for 20 full crawls (thats 40 paces Fudd). 5x booyah merkins. Switch it up. Called at time. BTTF.

    Rosie took us out. Prayers for Caroline (Gomers niece) for full health, Chris (BoneThugs relative) on his loss, PAX overall.

    Announcements:

    • BG festival 4/22 JRHS
    • CSAUP
    • Gomer Qs leading up to 6 yr anniversary at DogPile 4/22.

    NMS –

    Some PAX broke their apprehensions and discovered that not only is a 20min CoP do able, but it can be a rip roaring blast, so much fun! YHC plan is balance. Seeking challenge for veterans and new PAX alike. YvsY. Rosie says we need to add legs. How much COP is too much? Work before fun.

    Get some!

  • Westhampton Walk of Fame

    10 papered purebreds emerged from the gloom to get a up a bit of a lather to start up the day. We started at a trot, so any LIFOs were doomed to work out on their own. According to the early morning maintenance crew who stopped to watch the PAX, this is what went down, more or less.

    Long Mosey to UR South Court Green. Mission. Disclaimer. All CoP IC. 20x SSH, 10x Don Quixote, 15x Arm Circles, 15x reverso Arm circles, 5x overhead claps, 5x seal claps. 25x LBC, 10x Flutter Kicks, 15x Hello Dolly, 15x Rosalita, 15x HtH, 15x Freddie Mercuries, 10x Grass Angels, 10x Australian Grass Angels. 52+ Merkins: 10x Merkin, 10x Wide Arm, 10x Diamond merkins, 10x HRM, 10x SHAZZAMs, 2x Merkin + 1 Merkin for the Rangers in the sky.

    Mosey to Greek Theatre. 10 dips each step. Ladder Vee Up starting at 1, complete at top with 17.

    Mosey BTTF. 10x Monkey Humpers, 10x Gorilla Humpers, 1x Hogging. Stretching: Deadman hang, trucker’s ballet stretch.

    Hutton took us out. Prayers for Upchucks family (uncle Dudley), James River High School community.

    Coffeeteria at Starbucks afterward.

    NMS- YHC has always wanted to lead a FW from UR since we started. Today, the campus is integrated, but when YHC attended the south side, Westhampton College was the womens side of the campus, so hanging out there had its special charms. Especially the Greek Theatre where on our first “date”, my now M helped me nurse the aftereffects an epic evening pregaming for an Awareness Art Ensemble concert Sept 1990, which makes it 32 1/2 years ago (dang). That nights events included “pain is just a sensation” Nestea plunge into a thorn bush on the Richmond side of campus and enjoying a Reggae soundscape after suddenly discovering pregaming limits and subsequently contemplating a pile of Spaghetti which was better than trying to see a now blurry multicolored AAE stage. I still have the ticket around here somewhere. First Watch Oversharing complete.

    The “walk of fame” back then was an early morning walk back from Westhampton toward Richmond College and catching a few more winks before starting the day.

  • Faceplant’s Starbucks

    8 fearless men met on a nearly perfect running morning for a little out and back. According to the SOJ Barred Owl that loudly expressed his consternation on missing Saab this morning. This was the route: out 23 min back 22 min. Bleeder rucked the fun part of this route.

    Faceplant took us out. Prayers for Splinters Aunt.

    Announcements

    • Monument 10k 4/22
    • Bluegrass Festival James River High School 4/22
    • Gomer 6 year aniversary at DogPile 4/22
    • Carytown 10k in Carytown, 4/30. Its a 10k run that starts and ends in Carytown.
    • CSAUP 5/6 at Currahee. Ruck, Bootcamp, Run

    NMS – YHC loves this route, almost as much as Mount Henrico. Downside is the traffic across Hugenot bridge. The Saabski would be up there if the pax could run it without getting lost. Next Qs are:

    • Firstwatch
    • 45MOM
    • Currahee
    • DogPile

    Apparently Faceplant is building a new Starbucks location in the old bank at the intersection of River and Cary. Drive through already in place. Hope they open early enough.

  • DaVille in the gloom

    2 redwoods emerged from the gloom for an early morning beatdown. Beautiful morning just lacking a sunrise due to the clouds According to the runners scratching their head looking at two giants in F3 black – here is what went down.

    Mosey to CoP. Mission. Requirements. Disclaimer. All exercises in Cadence. 25x SSH, 10x Don Quixote, 10x Helicopter, 15x Arm Circles, 15x reverso, 15x Flutter Kick 10x Hello Dolly, 10x Rosalita, 10x HtH, 10x flutter kick, 10x Freddie Mercuries, 52 Merkins: 20x RM, 10x WA, 10x DM, 12x RM. 10x + 1 SHAZZAMs.10x Prom Dates, 10x Tusacaloosa Trailerpark Twister. 15 min in.

    Mosey to pullup bar 5 sets 10pullups + 25 squats. Reduce by 2 pullups each round.

    Mosey to picanic tables. 25 dips + stepups; swap. X3

    Mosey BTTF. one round of Pigskin wall sits. Stretching, Heel raises, deadman hang.

    YHC took us out. Prayers for family.

    NMS – Great hanging out with Corned Beef – lots of discussion. Maybe next time more pax will be at DaVille. 52 Merkin will be IC from now on.

    This is the first of YHC’s week of Q to celebrate another year of F3 – and 6 years overall. Rest of the week looks like this:

    • Spider Run
    • First Watch
    • 45MoM
    • Currahee
    • DogPile – actual 6 year anniversary, 6 years ago Saturday on my 46th birthday was when I finally said yes to Fudd after years of being asked by Toga, Splinter, Flipper, and Fudd. My reason: I dont need that…. I was thinking fitness only, I did not know how much I needed the 2nd F and 3rd F. Dont give up on HCs.

  • Here’s your sign

    Four mighty mighty redwoods meet to see what was in store for them. This is what went down more or less.

    Mosey to the ACAC parking deck. Stopping at each highway or parking sign for 10 squats along the way and 10 ab exercises at each intersection. We lost count but there are a lot of signs.

    Ladder up the parking deck with 10 merkins each landing. 1.5 mi at this point. Concerned about timing and distance completed, s0tarted back. 5 min of Mary to wrap it up. We would have had time to ladder down the parking deck – next time.

    Pinto took us out.

    NMS – not much to discuss today – the PAX were knocking it out. There are a lot of signs.

    I started my garmin late

  • Getting stronger

    For the second week in a row, 4 Redwoods joined us at Currahee for a run out west. 5 mi Route is Pump, Church, GES, Knightsbridge, Poplar Forest, Ridgefield, Pump. 4 milers cut across on Copperas. Pigskin took us out.

    NMS – This is a handy little route connecting the two schools with a little bit of elevation along the way. Light attendance today. Coffeeteria was grand as usual.

  • Brocode + Dorsiflexion + Contagion

    Four West End redwoods got together to find out what we have been missing on Brocode runs, discover one of YHC favorite words, and learn about economics – almost just like any Currahee.

    YHC took us out. Prayers for and hope for the future and that energized overreactors dont precipitate decline.

    Announcements

    • The bridge tommorrow
    • Currahee CSAUP: ruck + bootcamp + Run

    NMS Counter to some recent bloviating, BroCode is a led run. Yes a PAX can pick the same route and not claim the Q but it requires someone to write a BB and therefore its not really that hard to choose a route now is it.

    What was most exciting today is that Pigskin decided that he would run… and he did for all 4 miles at a 9 min pace. YHC also enjoyed some healing dorsiflexion – coming back with a PRODUCTIVE run

    TIL Lighthouse has a soft part for dumb people in a position of power. We can all agree that mistakes might be made, but you cannot hide from ones that almost bring down a financial system.