Author: Wedding Singer

  • BRR 2018 Training: Peacock Run

    Ten of the usual suspects rolled into UR for a beautiful 60 degree morning run.

    The thang:

    4 milers – take UR drive our to River Road, cross bridge, cloverleaf the exits and back the same way.

    5 milers – same as four milers, at bottom of exit ramp head west to stop sign, go left (south) up Southampton to Cherokee, return to beginning after hitting Cherokee.

    6 milers – cross bridge, head west upriver to Hickory until Cherokee, return to Southampton, head up Southampton to Cherokee again, return to beginning.

    Moleskin: Saab is back! Well, kind of, he seemed in good spirits from the take off. Apparently Flipper has magic hands. Good paces out there today. Glad to hear the 6 milers at least tried the intended route which as Splinter points out might is nearer to 6.25 or so for the 6 mile route. YHC was aiming to keep this a light hill day after the BRR last week, just get the legs moving again, thus the bridge route was chosen. YHC almost took out a Seal Team member running across the bridge, the PAX didn’t seem to mind if this happened.

    As noted above, YHC has seen a peacock living in the area near Southampton and Cherokee on his travels to work. The peacock was not seen or heard from this morning, but YHC is hoping he makes an introduction on one of the south of the James runs.

  • Party of One: The Sequel

    YHC withdrew himself from the confines of bed for a Sunday stroll. Similar as previous runs – Rosie route  – past the three schools of Midlothian. 5.8 miles total. No chatter this morning, no prayer or F3 as YHC has a date with IKEA in NOVA. See you all in the gloom this week.

     

    -Singer

  • Reverse Setaukit AKA Do What?

    Thirteen men rolled out of the sack to enjoy a Friday morning run.

    The thang: Repeat Lockjaw’s ‘Setaukit’ route from last Friday but in reverse.

    Moleskin:

    Aye! YHC thought this would be much easier than it was. 15 PAX handled this route flawlessly last week, so just reverse it and those who didn’t know the path could partner up, even though there were many turns involved. Only YHC and Marv made it through the designed course, but one way or another everyone got their miles in. Props to Lockjaw commandeering the PAX through the normal route on a weekly basis. YHC will work on his run Q leadership skills as mentioned in the prayer.

    Welcome Bronson ‘Paris’ to F3RVA.

    Announcements – BRR coming up soon! May need more runners as a few have dropped out. Reesestrong 5K/cold beers and crabs Sept 16th.

    -Singer

  • Party of One

    YHC didn’t look at the Q sheet, just assumed a few SOJ folks would be at AO. Hot potato Q for one it was. Couldn’t pass up the chance to run in 60 degree weather after the past month.

    The thang:

    Perform the Rosie route again, add in Midlothian Elementary School to complete a drive-by of all three Midlothian schools for the full 6 miles.

    Moleskin – no words were said during this workout or post, it would seem weird wouldn’t it? See you folks in the gloom!

  • Singer’s Stroll

    Eleven RVA and one lost Davillian pax joined up at UR for a beautiful stroll across the bridge.

    The thang:

    4 milers – out UR Drive and across bridge. Run to west intersection of Southampton and Riverside, return ( or just cloverleaf the off ramp as Bleeder mentioned).

    5 milers – out UR Drive and across bridge, take off ramp and turn left to intersection, turn left up Southampton to Cherokee, return to UR.

    6 milers – out UR Drive and across bridge, head west on Riverside Dr to Hickory and up to Cherokee, turn around at Cherokee, back to intersection of Southampton, go straight up Southampton to Cherokee, return to UR.

    YHC’s first non-bootcamp style Q for VQ week. Without TYA checking on the six, YHC tends to get lost in the maze of the UR back roads. So the plan was to go where YHC drives every morning, and not get lost, hence the Singer Stroll. Southampton is a nice .4-.5 mile uphill run to Cherokee. The six milers went rogue a bit from the desired path but running is still running when you are….running.

    Good to see Saab getting his legs back under him. Swirly and son picked it up a level on the return.

    Need a ‘V’Q for Saturday Dogpile. Tobit’s VQ tomorrow at WDog.

    -Singer

  • Four Horsemen

    Four tried and true Batteau OGs carried themselves into the gloom for a Monday morning workout.

    Mosey to bottom of stairs – warm up – 20 SSH, 10 box jumps OYO, 10 Don Q, 20 slow bending squats

    Mosey down to lake. Lap 1 – Indian run, runner is the Q and chooses when to sprint to front. Several Qs called for 10 count merkins along the way.

    Lap 2 – merkin ladder up to 10 at light posts, no man left behind.

    Mosey up back stairs.

    Lindsays – dips and squats, run up and down stone stairs when finished.

    Mosey up near tennis courts. Partner up for leg throws, three sets of 20

    1,2,3s at pull up bars. 1 pull up, 2 burpees, 3 WWII, then 2 pull ups, 4 burpees, 8 WWII, etc up to 5 pull ups.

    5 MOM – Q around the circle – leg lifts, Helga, Freddies, plank dips.

    mosey back to flag.

    Moleskin-

    great job today guys. Thought the numbers might be low due to the weather on a Monday, YHC was happy to see ol’ trusty Swirly kicking around the AO as usual so it wouldn’t be a solo job. Good way to start the week, nothing too flashy, just get the blood flowing after the weekend.

    Congrats to the Blue Ridge runners, way to go. Sounds like quite the course. YHC also ran a half on Saturday, half a 10K. It was glorious.

    -Singer

  • Search for the GOAT

    Five Batteau regulars joined up for a Monday morning stroll through Forest Hill Park.

    The thang:

    Warm-up – 25 SSH, 10 Don Q, 20 Slow bend squats, 20 plank dips

    Rusty cage – pull ups 1 up to 5 and back down, then under arm 1 up to 5 and back down

    Mosey to top of field – 11s – 10 merkins, 1 two-count mountain climbers, run to pathway at bottom of field, repeat to complete 11s.

    Honey-do loop – at picnic tables, 10 box jumps, 15 derkins, 20 WWII situps, run around tree, repeat two more times.

    Mosey to double tennis court – ring of fire sprints – each member takes a corner and planks, PAX #1 sprints to next corner and planks, PAX #2 sprints to PAX #3 when PAX #1 arrives, repeat. Completed 4 or 5 rounds.

    Mary – continuous 10 Rosalita, 10 Hello Dolly, 10 flutter. 20 box cutters OYO. Mosey back to flag.

    Great job everyone. Certainly not the same without Swirly pacing the grounds when the PAX arrives, or Sippy running up at 5:29, but the usual suspects are there to fill the void. Cottonmouth, doing excellent, way to go, you’re through the first h*ll week and onto to the second. Wheelbarrow and Bleeder kept a good click this morning in the 11s. The ring of fire sprints seem like a good candidate for repeating, good short interval burst work there, especially Hardywood running through stops into fences.

    YHC knows, the title alludes to another Tom Brady workout. Apparently a goat, a literal goat, is loose in the neighborhood, maybe even from the Farmers Market. No goat was seen on today’s workout path, but led to some good goat chatter and storytelling.

    TYA’s birthday run at Spider tomorrow, don your black tights and join the fun.

    Earth Day 5K from Viridiant (formerly Earthcraft) on  April 22., race is on Canal Walk. Announced by Hardywood, YHC has no comment, but will be running the race and maybe pushing a 2.0 if weather permits. Please join me if you’re interested in $25 shirts that last through two washing cycles.

    -Singer

  • Karate Things

    Five of the F3RVA faithful geared up for a blistery Monday morning workout.

    The thang-

    Mosey down to valley, 10 Don Q, 15 Imperial Walker, 10 box jumps OYO, 10 derkins, 20 flutter kicks.

    Mosey down to Reedy Creek – deconstructed burpee at the light poles – 3 burpees, 3 jump squats, 3 merkins, repeat at all 10 lamp posts around lake.

    Hate hill – 10 lunges, 10 bear crawls, 20 running steps, repeat to the parking lot at the top.

    BLBB- 5 burpee broad jumps, 10 lunges, 15 bunny hops, 20 bear crawl, repeat to other end of street

    Mosey to playground – 3 rounds of 7 pull ups over hand, 3 rounds of 7 pull ups underhand.

    Mosey to double tennis court – suicide with 5 WWII situps each touch of the starting baseline, repeat with backwards run suicide with 10 two-count SSHs at the baseline.

    Ring of Mary – 30/60/90 degree leg holds with 10 heels to heaven, 10 merkins with plank, 10 merkins with elbow plank, LBCs

    Moleskin-

    Excellent job today Pax, thanks for joining the fun. The usual bunch except a BT siting after he took a few weeks off. YHC just didn’t feel like running back up the hill today so it was broken up a bit with other workout exercises. Sometimes after a workout the brain doesn’t communicate words to the mouth in a clarified manner, hence camaraderie thing sounded like karate thing. We all laughed, mostly at YHC.

    Congratulations to the Belmonte folks completing their mountain work this weekend.

    Ides of March HDHH at Splinters, followed by the historic annual F3 March Madness workout at MM by Splinter himself. Looking forward to it.

  • Tribute to the GOAT: TB12

    Seven, no eight, neigh nine RVA faithful posted to a Tom Brady tribute workout at Mary Mumford.

    The thang:

    Warmup – 12 SSH, 12 Imperial walkers, 12 Don Q, 12 Slow Bending Squat, 12 Mountain GOATs

    Curb Crawl – Bear crawl, 1 Irkin, Crawl Bear, 2 Derkins, repeat up to 12

    Mosey to tennis courts.

    Brady’s Bolts – 1 Burpee, bolt across all 4 tennis courts, 2 Burpees, bolt, repeat up to 12 burpees

    Ring of Fire – 12 two-count flutterkicks, legs 30/60/90, 12 merkins, plank

    Triple Belichick – partner up, partner one carry across, partner carry back, 20 leg throws, repeat 3 times through

    One Circuit run entire PAX – 12 dips, 12 4-count mountain climbers, 12 pull-ups, 12 sumo squats

    Backwards run to flag.

    2MOM – 12 Rosalitas, 12 Dollys, 12 LBCs

     

    Moleskin-

    Great work guys! Thanks for not departing when YHC donned the #12 jersey at kickoff. It won’t make an appearance until the next SB win. No TYA it’s not Brady’s missing game jersey. Wanted to do a little tribute to the GOAT, love him or hate him, the facts are disputable. OK you’re probably going to dispute me now. Arg.

    Spirits were high even through a very windy and slightly rainy morning. Sports, much like the workouts we all take part in, are essential to improving ourselves (humble opinion, some may think otherwise, but they’ve never been to an F3 workout). The camaraderie, the will to better, the dedication, it’s all integral.  Having someone there to push you, like when Swirly says ‘come on man, one more’, you make the effort. Or Hardywood gives his token’ that’s a success habit’, most of the time it’s on point.

    HDHH next Wednesday.

    -Singer

    B.E.S.T. Comeback Ever

     

  • The Meaning behind the Lamppost

    Four souls ventured into the cool, dark morning for bootcamp, what else would they be doing outside at 5:30 AM.

    The thang:

    Mosey to the valley of doom – 25 SSH, 15 Don Q, 10 Derkins, 20 flutterkicks

    Mosey down Hate Hill to the pond.

    No man left behind – run around pond, perform ladder of exercise at each lamppost increasing up to ten, when finished run back to the last man in the Pax. Round 1 – merkins, round 2 – four-count mountain climbers, round 3 – two-count squats, round 4 – burpees (but only 10 burpees before running, not every lamppost)

    Lindsays – dips and Freddie M.

    Mosey back up Hate Hill to flag.

    Moleskin-

    Little late getting this one out, YHC’s bad. As Bleeder said, sometimes the simple workouts are the hardest. This one didn’t take much effort to create, but it certainly felt difficult. Hate Hill continues to be a source of pain for some of the Pax, YHC included, on the way home to the flag. Just brutal.

    There is one lamppost currently without light  around the pond, and a perfect total of ten lampposts. This might be helpful for anyone wanting to Q at Batteau. For some reason the  lampposts surrounding the pond reminded YHC of the meaning of the lamppost in The Chronicles of Narnia. Supposedly the beacon of light between the two worlds and the question of its origin is the iconic image that convinced CS Lewis to write more than one book. Trotting around the pond in the wee hours can feel a little bit eerie in itself.

    YHC doesn’t recall any announcements being voiced, but this morning at NoToll Hardywood announced he was going to attend The Avett Brothers this spring, so there’s that.

    -Singer