Author: Phonics

  • Tomato Run – Friday Addition

    Four men met at the intersection of Oakham and Combs for a 5:30 AM 5 mile jog through the neighborhoods of Rutland, Cool Spring Forest, Knollwood, and the Villages of Cool Spring.

    The Route:  

    Oakham to Fox Hill Farm Road.  Right onto Colvincrest.  Left on Hughesland.  Right onto Codygrove.  Right onto Carywood.  Take path into Knollwood.  Right onto Brittewood.  Right onto Blakeridge and back up.  Take Blakeridge back into Cool Spring Forest.  Left onto Codygrove and right onto Hughesland.  Right onto Nolanwood.  Left onto Crestland.  Take right onto Cool Spring Road into Villages of Cool Spring.  Left onto Ringview.  Right onto Thornecrest.  At end of Thornecrest, take path around all of Villages of Cool Spring.  Take right onto Hughesland.  Cross back into Cool Spring Forest.  Right onto Crestfield.  Right onto Combs.  Left onto Cavalin.  Left onto New Holland.  Left onto Oakham.  Stop at Combs.

    NMS

    YHC had a great time running with the guys from Rutland this morning.  Bro Code was the pace this morning which allowed for many topics of conversation including the BRR, Grandfather Mountain, running the Grand Canyon rim to rim, Zion National Park, Four Corners, High School Cross Country, and TYA’s CSAUP.  Of course the topic that was discussed the most was the Barkley Fall Classic which Swallow will be participating in on September 15.  Although this is not the full Barkley Marathon that is held in the Spring, the Barkley Fall Classic is organized by the same guy and is approximately a 50K.  Good luck with this event Swallow.

    Within a few weeks, the route that was run this morning will be accessible from the Tomato Run once the Atlee Road extension is complete.  This will give the Tomato Run many more options.

    Announcements

    • PuppyPile on August 25th immediately following DogPile.  Marv has the Q.
    • Ghost Flag will be up for grabs at DogPile this Saturday. See preblast
    • Labor Day Convergence 9/3 – See preblast 

    Gotta Run!

    Phonics

  • The Grove Solo Trail Run

    One PAX member took off at 6 am from Urban Farmhouse on this perfect Sunday morning for a relaxing 5.6 mile journey.  Of course since there were no witnesses, this is the legend of what occurred.

    The Route

    Leave Urban Farmhouse and take a left onto North Woolridge Road.  Take a right onto Grove Hill Road.  Follow the bike path/trail until it ends then take a right onto Coalfield Road.  Take a left onto Bristol Village Road.   Take a left onto Manders Drive.  Take a left onto Coalfield Road and then a right onto Grove Hill Road.  From Grove Hill follow the bike path/trails through the neighborhood going around the lake until it came into the Midlothian YMCA parking lot.  Turn around and follow the path back to Grove Hill Road.  Take at left onto Grove HIll crossing North Woolridge Road until it ends.  Follow a sidewalk that appeared to be abandoned at the end of Grove Hill Road.  Find a trail at the end of the abandoned sidewalk and follow it.  After YHC discovered that he was standing in the Midlothian Middle School parking lot, he noticed a cat to the left.  Follow the cat down a trail that would take him onto roads that would Lead to to Sycamore Village Drive.  Take a left onto Coalfield Road.  Pass JB Watson Elementary School and turn left into the Urban Farmhouse parking lot.

    NMS

    The RVA Summer Tour has been a lot of fun including the run today that required stopping every 10 minutes to figure out where he was.  16 down and 8 to go.  This was the 2nd to last stop that requires YHC to pay for a toll.  Still trying to figure out why the nickel bridge cost a quarter.

    Announcement:  You still have time to join the RVA Summer Tour.  August 6 (tomorrow) is the last date if you have not posted on a Monday since Memorial Day.

    Gotta Run!

    Phonics

  • Dogpile – No better place to be

    Nineteen brave men arrived at Dogwood Dell this morning for perfect weather and a beatdown.  This was YHC’s first attempt at an hour bootcamp.  This is what occurred.

    The Thang

    COP – All IC

    • 5 Burpees on your own
    • SSH
    • Arm Circles  – Forwards and Reverso
    • Backwards Lunges
    • Helicopters
    • Don Quixotes
    • Ball Dippers
    • Merkins
    • Angled Knee Jumps
    • Foot to Hand Mountain Climbers
    • LBCs
    • Sitting Freddie Mercuries
    • American Hammers
    • Merkins
    • Drop to 2 inches – Merkins
    • Normal Plank – Merkins
    • 5 Burpees on your own

    Mosey to Pump House Drive Field

    • Run of Shame Triple Check – In groups of 3, rotate and perform the following exercises 3 times.
      • Monkey Humpers
      • APDs
      • Run the loop on the outside of the trees

    Mosey to Pipe Loop Trail

    • With a partner, alternate between burpees and running the PIpe Loop Trail for a total of 100 burpees.

    Mosey up the Pipe Loop Trail to the Rusty Cages

    • With a partner, complete 50 pull-ups

    Mosey to the Amphitheater

    • At each row, complete 5 upright Alabama Prom Date dips and 5 two-count kick-outs.

    Mosey to the Shovel Flag

    • Ring of Fire
      • 10 Merkins IC
      • Rotate to side – Hold side plank then dip hip for 10 IC
      • Rotate to other side – Hold side plan then dip hip for 10 IC

    COT – Numberama, Name-o-rama, YHC took us out.

    NMS

    In a little over 2 years, YHC had not had the privilege of leading Dogpile.  When he discovered that it was still open a little over a week ago, he knew it was time to Q his first hour bootcamp.

    Although YHC felt that most of the exercises were challenging, mumblechatter was strong the entire workout.

    While jogging with one of my 2.0s a week prior, YHC noticed Pump House Drive field.  This field allowed for plenty of room to do exercises while the trees gave a defined loop around the field.  This seemed like a perfect place to do a triple check.  As YHC gave out the exercises, it did not occur to him that grouping Monkey Humpers with APDs gave a NC-17 feel to the triple check especially with Shakedown’s demonstration.  It also led to a great deal of mumblechatter.

    Back to the triple check when PAX members are asked to identify the most difficult F3 exerciss, burpees, donkey kicks, sprint repeats, bear crawls, crab walks, and partner carries are normally mentioned.   YHC believes that Monkey Humpers need to be added to the list.  After about 12 of these, YHC needs to take a break.

    YHC had planned on completing several more exercises in the Amphitheater.  It did surprise him given an hour that he still did not have enough time to complete everything he wanted.  Maybe next time.

    ETs was great as always.  Conversation included a great deal of talking about swimming including summer swim team, year round swimming, masters swimming, the Olympics and an amazing Vinny story about a guy who accidentally competed in his birthday suit.  As YHC was getting ready to leave, TYA arrived.  All conversation then turned to his outfit including his tucked in shirt and his belt.  Thank you for joining us TYA.

    Gotta run!

    Phonics

    Announcements:

    • Puppy Pile – Saturday, August 25 at 7:05 am
    • Amateur bike ride at RAMM Gears – Friday, August 3 – This is a lot of fun.  Any bike is acceptable.  No Tools will lead the way.
    • Flatline may take us swimming at Dogpile next Saturday, August 4 depending on weather.  Look for pre-blast this week.
    • The RVA Summer Tour continues.  There is still time to join the 20 that are doing this.  Click Here for the F3 RVA Challenges page
  • F3 RVA Summer Tour – Starts Saturday, May 26

    F3 RVA Summer Tour – Starts Saturday, May 26

    https://youtu.be/Xf3mRZ7SHu0

    According to Phineas and Ferb, there are 104 days of summer.  What a better way to spend the summer than challenging yourself to visit all 24 F3 RVA AOs.  Although procrastinators can wait as late as August 6 to start, it would be best to spread this challenge out over the entire summer.  Once you complete the tour, you will have done the following:

    • 14 bootcamps
    • 7 runs including a trail run and evening run
    • 2 Kettle Bell workouts
    • 1 bike ride

    Don’t let not having a kettle bell or bike prevent you from participating in this challenge.  Borrow them if necessary.

    The challenge starts starts on Saturday, May 26 and ends on Labor Day.

    To sign up, click here.  

    To print the F3 RVA Summer Tour flyer, click here.

    See you all this summer!

    Phonics

  • Chutes and Ladders

    Twenty One men started the day off the right way by stepping onto the grounds of Mary Munford Elementary School for a beatdown.  This is what likely occurred.

    COP

    • SSH – IC
    • Arm Circles 10 small, 5 big, Reverso – IC
    • Backwards lunges – IC
    • Helicopters – IC
    • Ball Dippers – IC
    • Merkins – IC
    • Foot to Hand Mountain Climbers – IC
    • Bent Knee Jumps – IC
    • LBS – IC
    • Freddie Mercuries – IC
    • Rosalitas – IC
    • APD – IC
    • 5 Burpees on your Own

    The Thang

    Mosey to Field

    Chutes and Ladder – Starting at first tree, do exercise then run 2 trees and do exercise.  Run back one then run 2 trees and do exercise.  Repeat until reach last tree. – Did 3 rounds of this.

    • Round One – 5 Merkins
    • Round Two – Mountain Climbers
    • Round Three – Burpees

    Mosey to School

    8 Minutes of Agony

    For 8 minutes, do as many of the following as possible:  10 donkey kicks against the school, 10 lunges or ball dippers, run to trees near the sidewalk, 10 rotating elbow planks, 10 2-count mountain climbers, bear crawl back to school repeat as many times a possible for 8 minutes.

    Mosey to front of School

    Plank-O-Rama   – From plank position

    • Carolina Dry Docks – 10 IC
    • Rotate to Side Plank – Drop Hip and Raise – 10 IC
    • Rotate to Back Plank – Inverted APD – 10 IC
    • Rotate to Side Plank – Drop Hip and Raise – 10 IC
    • Rotate back to normal plank – Carolina Dry Docks – 10 IC
    • Mountain Climbers – 10 IC
    • Freddie Mercuries – 20

    Mosey back to Flag

    COT – Numberama, Name-o-rama, YHC took us out.

    NMS

    Two years ago today, YHC posted for his first bootcamp at DaVille.  For his anniversary week, YHC always Qs DaVille and an AO for his anniversary date.  This meant that he was doing a 45MOM VQ workout.  In planning the bootcamp, he wanted to do something very different than the 3.25 miles the PAX covered at DaVille on Tuesday.  This meant a long COP, 8 Minutes of Agony, and Plank-O-Rama.  But he also wanted to use the field.  To try to save time, he decided instead of running back to the first tree, just run back one tree and forward 2.  YHC attempted to explain this to Opus on Tuesday during a chorus concert in the commons at Atlee High School using a lunch table.  Opus gave the idea a strong maybe.  During Round 2 of this exercise today, a PAX member said it should be named Chutes and Ladders.  What a perfect name.  These are observations from today’s workout.

    • If there is a large PAX, only attempt Chutes and Ladders when there is light.  Because you turn around so much, collision is a serous concern.
    • Five 5urpees are not difficult.  Eleven sets of 5 burpees are exhausting.
    • Bravo to all PAX members on Chutes and Ladders.  Little time went by between the first PAX members completing each round and the last PAX members completing the round.
    • Mary Munford may be the center of the pollen universe.  This was observed most during the 8 Minutes of Agony.

    YHC has truly enjoyed the workouts and friendships that have been created as being a member of F3 RVA over the past 2 years.  Thank you Labrat for EHing YHC and for the support that F3 RVA has given him as a PAX member and for the ReeseStrong 5K.

    It was a pleasure to lead today.

    Announcements

    Puppy Pile – May 19th – 7:05 AM after Dogpile

    Gotta Run!

    Phonics

  • Daville – The New Running AO?

    Seven brave men and one very brave 2.0 stepped onto the Atlee High School campus this perfect morning on the 1st of May for a journey that would take them to grounds that the Daville bootcamp has not ventured to before.  This is what occurred:

    COP:

    • SSH IC – 25
    • Arm Cirlces  IC- 10 small, 5 big – Then reverso
    • Backwards lunges IC – 10
    • 5 Burpees on your own

    The Thang

    Mosey to the pull-up bars

    With a partner, complete 50 pull-ups

    Mosey into the Honey Meadows neighborhood and take a left onto Meadow’s Pond Lane.

    Elevens – Run to the top of the hill next to the pool and do 10 merkins.  Run down the hill and do 1 mountain climbers.  Continue until 1 merkin and 10 mountain climbers.

    Mosey back to Honey Meadows Drive and take left.  Go to the end of the street.

    Burpee Trail – Run back to Atlee High School along the Honey Meadows/Atlee High School trail system.  At every street or trail intersection, do 5 burpees.  A total of 45 burpees were completed.

    At bottom of the Atlee High School hill, partner carry to the gate at the top of the hill.

    Mosey back to SF

    COT – Numberama, Name-o-rama, YHC took us out.

    NMS

    To YHC’s knowledge, the Daville bootcamp has never gone off campus.  Since YHC has run the Tomato Run solo the past 2 weeks, it has given him the opportunity to plan the journey to Honey Meadows.  In the end, the PAX covered 3.25 miles and YHC owes the PAX 2 minutes at his next Daville Q.

    It was great seeing Mr. Rogers today.  Thank you for joining us again.  Amazing job 8 year old Slash.  Slash was the 3rd PAX member to complete Burpee Trail.  Well done young man!

    It was a pleasure leading today.

    Announcements:

    Spit and Mudface have discussed adding an option to Ruck at the Tomato Run.  More information to come.

    Gotta Run!

    Phonics

  • Leave Individually, Return Together

    Four men entered the grounds of Atlee High School to start of the week with a walk or run.  They left with 3 different routes but returned together.

    The Route:

    Mudface and No Idea started before 5:30 AM and walked/ran the grounds of Atlee High School.

    Circle K left at 5:30 AM and walked the grounds of Atlee High School.

    Phonics ran the same route as a week ago to explore King’s Charter, Honey Meadows, and the trails of Atlee High School.  Take school loop – Right onto Honey Meadows Drive.  Left onto Meadows Pond Drive.  Left into King’s Charter.  Take left onto Hopkins Branch Way.  Left onto Kings Charter Drive.  Run to Atlee Station Road.  Turn around and take Left onto Spring Ivy Lane.  Right onto Kings Charter Drive.  Left onto Hopkins Branch Way.  Run into Honey Meadows and take right.  Take left onto Honey Meadows Drive.  Run to end and take Honey Meadows Trails back to Atlee High School Trails.

    All 4 men walked back to VSF together.

    COT – Numberama, Name-o-rama, Circle K took us out.

    NMS

    Circle K and YHC arrived just before the 5:30 AM to find that Mudface and No Idea had already left.  Because Circle K had completed his mud run marathon a few days beforre, he planned on walking the grounds of Atlee.  YHC then left for a solo run.  As YHC came back onto the grounds of Atlee High School, he saw Mudface, No Idea, and Circle K walking together just passed the football field parking lot.  YHC caught up to them and all walked back together.  This walk was a great way to end the morning run.

    Announcements

    Congratulations to Circle K and his M for their completion of the trail marathon this past weekend!

    There will be a change of traffic pattern at some point this week near the construction on Atlee Road/Atlee Station.   Hopefully this means that we are close to the opening of the Atlee extension which will give the Tomato Run more route options.

    Gotta Run!

    Phonics

     

     

  • Inspecting the trails

    It was a perfect spring morning in DaVille as YHC drove into the parking lot of Atlee High School.  As YHC arrived, only No Idea was there.  No Idea said he was waiting for Mudface so they could do their 3 mile loop.  YHC then left to jog to Honey Meadows and Kings Charter.

    The Route:

    Mudface and No Idea – 3 miles on the grounds of Atlee High School

    Phonics – Around 5 miles.  Take school loop – Right onto Honey Meadows Drive.  Left onto Meadows Pond Drive.  Left into King’s Charter.  Take left onto Hopkins Branch Way.  Left onto Kings Charter Drive.  Run to Atlee Station Road.  Turn around and take Left onto Spring Ivy Lane.  Right onto Kings Charter Drive.  Left onto Hopkins Branch Way.  Run into Honey Meadows and take right.  Take left onto Honey Meadows Drive.  Run to end and take Honey Meadows Trails back to Atlee High School Trails and back to VF.

    NMS

    YHC had hoped that several runners from Rutland would join him at Atlee this morning.  After communicating with Anchovy, it appeared that the guys from Rutland were training for their mile challenge in their neighborhood.  At this point, YHC knew he would likely run solo this morning.  He was pleased to see No Idea in the parking lot.  He did not see Mudface until 6:15 when he arrived back at the AO.  Although YHC has run the trails of Honey Meadows before, he had the goal of inspecting them closer for upcoming Qs especially with it getting lighter in the morning.

    YHC is ready for the Atlee extension to be completed.  This will allow additional routes for the Tomato Run.  It appears it may be completed within the next few months.

    Phonics Out!

  • Will this COP ever end?

    Six brave men stepped onto the grounds at Atlee High School this cold April morning.  This is what transpired:

    COP

    • 20 SSH IC
    • 10 Helicopters IC
    • 15 Don Quixotes IC
    • 10 small, 5 big Arm Circles, Reverso, IC
    • 5 burpees on your own
    • 10 Ball Dippers – IC
    • 10 Angled Knee Jumps – IC
    • 5 Merkins, IC – Hold Plank
    • Drop to 2 inches – 5 Merkins from 2 inch position IC
    • Return to normal Plank – 5 Merkins IC
    • 10 Mountain Climbers – IC
    • 20 Freddie Mercuries – IC
    • 20 LBCs – IC
    • 5 Burpees – On your own

    Mosey to Chickahominy track

    Triple Check

    • Inverted Alabama Prom Dates Dips
    • Freddie Mercuries
    • Run across football field and back

    Mosey to Playground

    For 10 minutes – 5 pull-ups, 10 Merkins, then either 15 Squats or 10 2-count Lunges/Ball Dippers

    Mosey to football field

    Triple Sprints – In groups of 3 – One person sprints 50 yards then 2nd person sprints back.  The 3rd then sprints.  After every sprint, do 5 burpees.  Do a total of 5 sprints.  When the last partner completes the burpees, bear crawl to the middle.  Then hold plank and do 10 Merkins IC.

    American Indian run back to flag.

    COT – Numberama, Name-o-rama, Lab Rat took us out.

    NMS

    YHC had not lead a workout since September.  It was obvious that the rust had to be cleaned off during the COP.  For that reason, the COP kept going until YHC felt that his cadence counting had returned to his late summer 2017 form.

    The only observation from today’s workout was that Lab Rat commented about YHC’s ability to talk during pull-ups.  This is an exercise that Lab Rat apparently has not mastered the ability to talk.

    It was an honor to lead such a fine group of men today.  Anytime the PAX total is divisible by 3, it allows for many great exercises.

    Announcements.

    Dogpile and Mosey On shirts now are available for pre-order.  If anybody would like to save shipping, Lab Rat will be putting in a purchase this week and will gladly do a bulk order.  Contact Lab Rat directly with your exact order for this. For more information, visit  https://backblasts.f3rva.org/2018/04/16/dogpile-and-mosey-on-shirts-now-available-for-pre-order/

    Congratulations F3 RVA on the CSAUP from this past weekend.

    Good luck to SPIT and the Hampton Roads team at the Colonial 200 this coming weekend.

    Phonics Out!

  • When running at Pole Green Park, remember to bring your flashlight.

    Two brave men journeyed into a dark 200 acre park for a 45 minute beatdown.  It went something like this:

    Mosey into the park for about a 2 mile run along the road and trails.

    COP

    • SSH
    • Helicopters
    • Don Quixotes
    • Ball Dippers
    • Merkins
    • Foot to hand Mountain Climbers
    • Angled Knee Jumps
    • LBCs
    • Freddie Mercuries

    Mosey to benches

    Elevens – Dips and Burpees running about 15 yards in between exercises

    Mosey to playground

    30 pullups on your own

    COT – Numberama, Name-o-rama, Skully took us out.

    NMS

    As Skully and YHC took off for a long mosey into Pole Green Park, both were glad that they brought a flashlight.  Because so many cross country meets are held there, there are trails throughout the park.  The problem is that it is really dark.  After the long mosey, YHC found a small building that had lights around it.  This worked well for the COP and Elevens.  The only other area of the park that had light was around the elementary school.  With flashlights, the park does work out really well for a 1/2 run, 1/2 bootcamp AO.

    After the COT, Skully told YHC that runners designed the layout of the exterior of Pole Green Park.  The bus loop is 1/4 mile.  The loop around the playground is 1/8 mile.  They have had a successful elementary running club there for years.  Those distances might work well for future workouts.

    Announcements:

    YHC would like to thank F3 RVA as well as Hampton Roads and Charlottesville for it’s support of the ReeseStrong 5K.  The F3 RVA team won the largest team award and it wasn’t really close.  Several F3 RVA team members went for PRs while others ran it the hard way.  Others ran with their children.  YHC feels blessed to have such great support from F3 Nation.  Thank you Circle K for hosting Crabfest.  That was an awesome way to end the day.

    Convergence is on Saturday, September 30.  There is a 6 am and 7 am bootcamp.

    Phonics Out!