Author: Wilson_RVA

  • Push yourself because NO ONE else is going to!

    On a balmy Tuesday morning 10 men decided to enter the Gloom of No Toll for a session of pain.

    Here is how it went down:

    COP exercises all x 25 – SSH Merkin, Ticep Push ups, LBC’s, Squats, Don Quiote, Imperial Walker

    Mosey to main field for a session of Field Hockey Ladder Runs

    Each PAX hits the ball Pax sprints to the ball, mosey back then sprint 1/2 the distance, mosey back. If Pax did not increase distance each hit, 5 Burpees. Jville & mr. Roper got longest hits – However it must be noted Mr. Roper did “whiff” the first round!

    X Runs – sprint from corner to corner mosey on short side of the field, then sprint to the next corner.

    Mary – Cross Leg Lifts, Pickle Pounders, Homer to Marge, Superman, Alabama Prom Dates

    Mosey to the flag.

    Recently my oldest 2.0 (F3 Name Styx) was sidelined from her Varsity Field hockey team with a knee injury. Not a Bleeder or Saab style that takes you completely out, but one that just lingered until finally a doctor pulled her and said rest. I think it was 5 or 6 weeks where she did not practice or run. After a few weeks back she turned in a 7 minute 9 sec mile. She inspires me with her tenacity to improve and take a challenging situation and turn it into a positive.

    I say all this because as she was not on the field, she kept saying, Dad you could never do one of our workouts. So as you might know, I like to be challenged. Today’s workout was inspired by her. If I did exactly what she said, we would still be out there!

    Tobit took us out.

  • The Art of Tapering

    19 men and one young lady braved the elements this gloomy, rainy morning with extra clothing and towels in tow with anticipation of getting wet & muddy. As the clock struck 6 we moseyed to the covered pavilion stage.

    Some of the PAX knew what was happening. A no/low running beat down to music  began!

    Do the stated exercise for the entire song selected by Pandora. Commercials = Burpees & Run to top of amphitheater as called out by Q.

    Pitbull Radio – SSH, Freddie Mercury, Crab Cakes & Monkey Humpers

    80’s Rock – Merkins, Box Cutters, Balls to the Wall, Mountain Climbers (with some Spider man called by Q)

    Run to the top of amphitheater

    90’s Rock – Donkey Kick’s, Jog in place/Jump Rope, Sword Fight, Alabama Prom Date

    Country – Saggy 6 (NOT a Wilson Wife approved exercise)

    Hardywood took us out with plenty of announcements (see previous back blasts).

    It was a pleasure to lead this group today. After yesterday’s speed work YHC decided to take the Q and repeat the low run pre-BRR workout. I keep hearing about training and tapering. Not sure YHC does well with either. After listening to the podcast, YHC will stay away from Lug and will leave trails of blood (good look out Saab). Send the wool sweater (it might be cool out). With all that said, I watched 2 videos on tapering and wanted to punch myself. Then I switched to watching videos on Corvette’s. Hence the featured video. Turn it up and I hope you enjoyed the guy’s giggle as much as I did!

    Have a great weekend and start your BRR training or taper. Your call.

  • Deck of Death – Marmaduke Style

    Six men embarked on a dark humid AO for a Marmaduke beating. A beating the got……………

    COP: SSH, Don Quixote, Copperhead Squats, Helicopters

    Mosey to paved area by track & field for the DECK OF DEATH………(insert echo voice)

    For each category of card, do the number of the following exercise.

    Spades = Squats, Hearts = Tricep Press, Clubs = Curls, Diamonds = Diamond Merkin & Ace = 1 lap around the track

    Once completed lunge with a twist for the main stretch of track, followed by arm stretches. Mosey back to the blocks for WWII situps with your blocks & 10 diamond merkins OYO.

    The Thang:

    Marmaduke brought some serious ground & pound today and Gumbo sweat more than normal! Not much mumble chatter if at all today. Big Data needs to open up the ability to post a picture or teach the PAX how to attach a picture, but Marmadukes weinke has set a new standard. Check it out on Twitter. They don’t make blocks like they used to as Wilson’s block broke half way through (thanks for the reminder by Marmaduke that these were holding our homes up – YIKES). Working out really hard or done by design? We may never know………………..

    Running still sucks!

  • Crash into……….

    Eighteen men showed up on a cool rainy morning for an experience that has never happened before an F3 RVA workout (at least for YHC).

    At approx. 5:50 am, a few of us were doing the norm and greeting each other when all of a sudden a LOUD crash is heard. Immediately we all stopped and looked to see where on the road the wreck was. There is really no way to say this without a mild giggle, but Pavarotti, when pulling in hit the light pole. YES you heard that right. The light pole all by itself with a bright light on top. As soon as he hit it, threw it in reverse and found a parking spot and jumped out.Like nothing happened. Once we assessed he was not injured, Honeymoon reviewed the damage. ONLY a small piece of trim. Pavarotti then stated “oh that comes off all the time”.   Really dude? How many things do you hit? Seriously – he hit the light pole! After some laughs and poking fun, we got started.

    The Thang:

    Mosey to VITA track and run to the memorial for COP:

    SSH, Don Quiote, Russian Soldier & LBC

    Mosey to burpee row. (Honey Do would have smiled) Count off into two teams (actually for later) Start at the end by the field, 2 burpees every light pole. At end turn and repeat.

    Mosey to field where 14 cones were set up in a straight line two feet apart. Three cones were a good distance down the field. YHC figured it was Chumpcar Race weekend, so why not have a little competition ourselves. We called the exercise Touch & Go. We hope the Schultz Racing team finishes in first place.

    Here is how it worked: Each team jogs in place while a team member of each team plank walks and double touches each cone. At the end of the cones, they run to the three cones down the field and back. The next team member starts the cone plank walk when the other starts running. A bit of adjustment and strategy was required. After two rounds team 1 was up by 2. YHC decided we should go 3 out of 5. Team two took race 3 & 4. With some tire pressure adjustments and an adjustment in the order, team 1 took the final race. Got pretty intense!

    Pick up cones and mosey to amphitheater for triple check. 1. Double leg step ups (come down as you wish – heard a few references to the Princess Bride) 2. Monkey humpers 3. Incline, Decline & regular merkins. YHC called an audible somewhere in the middle of the third round to get in some signature Mary.

    Ring of fire – Flair required and no repeats. Great job by all men. Phonics even broke out the ONE ARM Merkin. Amazing! Bleeder – Honeymoon and you should have a lift off competition. I’d pay to see that!

    COT in amphitheater – Honeymoon took us out and clearly stated to his higher being he is NOT Wilson!

  • South Side Takeover Week Continues with a NEW AO!

    NINE men went into the unknown today! The goal was to test a potential new AO. The test was successful and a NEW South Side AO has been determined. We are proud to present Timberwolf to the RVA PAX. It is at Tomahawk Middle School. The grounds offer everything the RVA F3 PAX would expect. I am sure once corporate attends he will approve.

    Next Thursday 8/17 will be the inaugural workout led by Sparky. When the New Market Crew started discussing finding a new AO we threw out a ton of places, but once we decided to try Tomahawk Middle, Sparky was all over wanting to lead the test & inaugural workout. Way to step up Sparky.

    The test was successful, so much the workout lasted an HOUR. With ZERO complaints. Normally this is when YHC would outline the workout, but not this time…………..show up next Thursday for a 45 minute version of today. It was a serious beating leaving all 9 men gasping for air.

    You decide for yourselves if Timberwolf will be a success. All you have to do is show up next week.

    As football is getting started, I wanted to share some highlights of the Bills 90’s run. They made the dynasty list………you decide.

  • Didn’t Cross the River and No Tolls Paid!

    Lugnut, Jville & Wilson started SOJ takeover week with Rosie at the helm……..think of Rosie as William Wallace.

    It was a beautiful morning and the New Market Clown car actually saw Swirly running (actually stopped at a light) to the AO. Eight men and one lady showed up to make themselves faster & stronger.

    Here is how it went down:

    COP: Short mosey around island and circle up with disclaimer. SSH, Homer to Marge, Arm Circles & Sword Fight.

    Mosey to the large field for Jacob’s Ladder – 11’s. 10 LBC’s & 1 Merkin………….

    Mosey to tennis courts for the Whore!

    Four corners with circle back repeats. 10 Merkins, 20 Jump Squats, 30 Box Jumps & 40 Burpees

    Staying on courts circle up for Ring of Fire with Flair. YHC requested no regular merkins, but done with something extra. I think we can all agree Bleeder’s was cool, but Sippy took the cake with the amount of balance and agility it took to knock those out!

    Finish with a dealers choice of Mary. that took us right tot he end. Flipper took us out and we discussed a lot of stuff going on in September. Which if I try to recreate, I will get dates wrong etc……..

    Today started the SOJ takeover week. I was excited to lead today and yet nervous as I had only been to Batteau one other time. That is a cool AO with a ton to do and YHC barely scratched the surface. Many thanks to Swirly for the guidance in the dark. As YHC was deciding how far to take Jacobs ladder, Bleeder blurts out “just go tree to tree”. Yup, that was tough. It’s a good distance across that dip. And I believe it was not even the steepest part of the field. YHC is really impressed with Dr. Jim Holland’s program that Bleeder is on. YHC asked him for an exercise and the answer came out of Bleeder. Just AMAZING. Well done Dr. Jim!

    Today was fun and the SOJ PAX is looking forward to a solid week!

  • Werewolves, clowns and Corvettes!

    Good morning F3 RVA! Wilson has returned from a very lazy and relaxing vacation and is ready to put down the Col Beer and start the BRR training. While the New Market Crew was discussing the plans for the South Side expansion – exploration has begun to find the perfect AO! Honeymoon wanted to know who was joining him for the Off the Books run. Ocho had planned a ride with another buddy and Sparky, Tatu & Marmaduke clearly said they were out. Then he looked at me………..Yeah I’m in (Skinny Pirates were talking) and we had a plan. Wilson was to drive and we would run on Sunday.

    Here is how it went down. As YHC was getting in the car I heard coyotes or wild dogs (I called them Werewolves) and I started to wonder if the BRR had packs of wild dogs or maybe even werewolves……..Honeymoon assured me we would only likely run into the South Side fox and nothing else.

    As the clock struck 6, nobody else showed up. Honeymoon stated the Singer was’t showing up because running sucks and doing it alone REALLY sucks. Sorry you had that happen last week man! I am sure the pre-tweet stating the trail run starting at 6:30 was a huge draw and they had a great showing!

    We ran and got in between 5.3 & 5.5 miles. Honeymoon circled back for YHC twice. It was a beautiful morning to wear long sleeves and we were fortunate no clowns or werewolves attacked us. You may be wondering why this video? I often think of Corvette’s! Go figure, but today I coupled it with the roads of the BRR and thought how EPIC that would be to drive. I bumped into this video and well….at 4:40 turn it UP!

    Enjoy and have a great day!

  • Greatness is a scary thing, until it isn’t!

    Honeymoon and Wilson are working hard to get BRR prepared, yet seem to struggle to get to the Wednesday PM hill run. Honeymoon suggested we go before SOT. Wilson was in. I mean who really needs sleep anyway!

    YHC decided the old neighborhood could provide the distance and the hills we were looking for. We got what we wanted. Honeymoon started the run with “let’s just hit the F2 pace” meaning let’s chat. YHC learned quickly his F2 pace is my fast. It was good to be pushed today pre-workout.

    I mean who doesn’t want greatness!

  • Crazy Fox Sightings………

    Eight strong men showed up on a rather cool July morning to make themselves faster & stronger.

    No Q had been listed on the sheet so Wilson & Honeymoon collaborated and decided to tag team. Which ended in a pretty cool hot potato Q.

    We did all the normal stuff – SSH, Don Quiote, LBC’s etc. blah blah blah………….

    YHC was watching America’s Got Talent last night – OK I slept through most of it, but at one point Wilson’s Wife woke me up to say “hey – you guys should do that!” My immediate response was “Yeah we do that!” Knowing I have never done this move in the gloom.

    Hard to describe but it is a partner dip. Think of the Jerkins, but as a dip on a bleacher. Anyway, the PAX had a field day with the visuals. Once glory hole was called out, the optics of the whole thing was……….YHC passed to Honeymoon.

    He proceeded to bring back the WHORE! What a bitch. Four repeating corners of HELL! 10 Burpees, 20 Merkins, 30 Squats, 40 LBC’s and the final round your choice of 10 burpees or 30 Carolina Dry Docks.

    Q was passed back to Wilson for some…………Yup you guessed it assorted Mary. Then passed to Marmaduke to take us home to the flag with a Native American run to the flag.

    Once at the flag, Honeymoon noticed we had time left. Hell yeah WE DON’T quit EARLY! Ring of fire and then McRib took us over time with some finishing Mary exercises.

    Why the fox in the title? Honeymoon & I went on a pre-SOT run this am and saw a fox a few times and when we were setting off for the COP the fox was right next to the parking lot. I tried to scare it off, but it just stopped and looked at me. Friggin crazy fox, it’s daylight! We saw it a total of 4-5 times this am. Where is Doner Kebob with his expert trapping skills when we need him. Luckily no animals or PAX were injured during the work out.

  • Be SUPER today!

    Five New Market warriors showed up to a sunny & 70 gloom in a clown car and a Toyota Pick up…………….wait is that Carmen’s truck……….no, it’s been well past two minutes into the COP. Plus we thought his truck was green. Oh well. Its a new market workout………….maybe we should have stayed in the neighborhood! ANOTHER car is rolling in, blue Toyota. Nope, likely a summer school teacher. 🙁 Onward the 5 went. Then BOOM Off Shore appears over the hill in the dew & mist of the gloom with the shoes lighting the way (think of a dramatic movie entrance). Yeah we are at SIX. YHC is all good (yes – still have that issue). Then moments later Carmen appeared. Wait, what was he doing in the truck he obviously bought (cause his other one is green)? We might never know. Back at odd numbers (7).

    YHC was looking at the Q sheet last night as we were EH’ing Doogie and noticed no Q was assigned. I snatched it up. The celebration was strong, fireworks masterfully crafted by Tatu, Marmaduke & Honeymoon and the “col beer” was flowing. Upon arriving home YHC realized I had signed up and did not even think of a workout. I had an FNG coming. It had to be good! So, I decided to repeat the Charlotte Q. It smoked them so, I thought the New Market crew would crush it!

    They absolutely did. We even ALMOST got Merlot from the FNG. I am so proud to have led this outstanding group of men today! I was working on a meeting agenda this am, saw the attached video and Hardywood just kept saying in my head BE SUPER! Had to share the video!

    Here is what we did in an order something like this!

    COP – SSH, Don Quiote, Crabcake, Merkin, Imperial Walker

    Triple check – Donkey Kicks, Monkey Humpers & Run around bus loop

    Hate Hill AND Love Hill – Broad Jump Burpees, Lunges & Polar Bears

    We had a few moments of Mary and a Ring of Fire!