Category: Richmond, VA

  • The River Loop de Loop

    Three common folk of River Run attended a cold 36 degree morning.

    Route – 2 mile loop to river and return up around rear bus loop. Repeat once for 4 miles (ish), twice for 6 miles.

    Moleskin – great job men. No Q on the sheet, Rosie asked YHC for a recommendation and the River Run was advocated (yes the route where you actually see the river). Some good conversation early on as Rosie held back with Bullseye and YHC to discuss holidays and owl attacks. Finished with 4.5 as we added a trip up to Huguenot and back around the bus loop at the end. YHC thought to name this workout the Horizontal Loop de Loop but would that have sounded borderline inappropriate? Trick question, there are no borders or inappropriate conversations in F3.

     

    -Singer

  • Meters? This is America!!

    On a seasonably cold morning, 8 hardened athletes and yours truly showed up for a good workout.  And I think they got one!

    Warm up:  22 side-straddle hops (in honor of the Jets moral victory of scoring 22 points against the Texans last week, yes they lost but it was close), 12 forward arm circles, 12 reverse arm circles, 15 Don Quixotes and 20 Freddie Mercuries.

    First Exercise:  Run 1/4 of the track (which I deemed 100 meters to which Attila said Meters this is America!) so that changed to 100 yards then do 22 merkins, 1/4 of the track do 22 2 count mountain climbers, 1/4 of the track do 22 merkins and the last quarter do 22 2 count mountain climbers.

    Second Exercise:  Same as the first exercise but with 11 burpees at each quarter of the track.  this one elicited a few groans.

    Third Exercise:  Traverse the swamp to get to the jerkins bar.  Do three sets of eight hold at the top jerkins.  I don’t think everyone got the hold at the top part.  Oh well!

    Fourth Exercise:  PLTs – 100 between yourself and your partner

    Run around the track through the parking lot and do the 5th exercise which was groups of 3.  One will do a wall sit, the other do tricep dips on a bench and the third bear crawl about 40 feet and run a loop in the parking lot.  Switch and do each exercise 3 times.

    After this exercise we cooled down with 30 American hammers – 2 count and 30 2 count flutter kicks.

    We closed in prayer.

    Announcements:  HoneyDo mentioned the big weekend night race in March ( I believe it is at Pochontas State park).  He mentioned more information coming from a facebook page.  I mentioned Hardywood’s daughter doing a book singing tomorrow at 5:30?  at Crossroads café on Semmes Ave.

    Musings:  I enjoyed Qing Heartbreak for the first time and will look to do it again soon.  Perhaps I will introduce the metric system to more Americans (for instance I weigh 90 kg.) Bromance was questioning the need to do this on Christmas morning next week but Honeydo said he would be there so show up before presents are opened and justify the egg nog you will consume later.

    Fireman Ed

     

     

  • ISO: Volleyball court

    11 Magellans defrosted the windows to start their day the Lab Rat way:

    -Parking Lot tracers

    COP-  The same stuff we always do.

    Find the volleyball court. Unsuccessful.

    Bail to tennis court for Lazy Lindsay:  10 Merkins/30 situps first corner.  add 5/subtract 5 each corner until back to original for 30 merkins/10 situps.  Bear crawl long ways, lunge with knee touching the ground short ways.

    Mosey to soccer field, stopping at benches for 20 dips OYO

    BEAST:  run the length of the field stopping 3 times out/3 times back to perform 6 of prescribed exercise. 666….get it?  -merkins -crab cakes -deep squats -alabama prom dates TIME

    Opus took us out.

    NMS

    -There’s just something about parking lot tracers to get me in a better mood!  Glad to see some old faces and new out this morning!  Emoji brought out the yuks during COP.  Several brought out the confusion during Lindsay and the Beast.  “How many do we do now?” was asked 100 times this morning.  Rounders was back in action this morning as well, great to see him out.  He claims to have popped a button when he put on his dress blues last time, so we expect he will be joining us a little more frequently in the near future.  We are planning a poker night, too….let me know if you are interested in getting in on that.  All in all a beautiful morning to get after it….even with the heavy frost.  The stars were out in strong fashion.

    I swear to you all….there used to be a dang volleyball court out there somewhere.

     

    Apology of the week goes out to Yard Sale and whomever else found that knee deep pit of semi frozen mud.

    Lab Rat apologizes…

  • You’re a Mean One, Mr. Grinch

    Image result for how the grinch stole christmas

    One shy of 12 huddled around big blue waiting for instructions but they never came. BT proclaimed, “It’s 5:30!” and YHC said, “Follow Me!”  Groaning ensued.

    Mosey by group to the base of Roselawn and Towana and collect the PAX. After the recollection of the good spirited cheer YHC received while trying to help propagate the 12 days of Christmas last year, YHC pronounced his intentions for this year’s 12 days. What better way than intervals.

    We’ve never done 12 intervals before so YHC figured today seemed like a great day to try. There was a warning blast on twitter indicating there was the possibility of mischievousness. Spider Run was the opposite of Christmas today. 12 intervals up Roselawn and Towana is a Grinch’s blessing indeed.

    Lots of recollection during today’s run.  The last time we did intervals at Spider Run was 7/17 in sweltering heat and humidity.  There was also discussion of the newly minted “No Dumping” sign in the vicinity of Fudd’s infamous tron squats.  Glad to see we are welcome in the neighborhood.  I was glad to see that Sippy has overcome the memories of reverse intervals down Towana.  That is a feat likely not to be repeated.

    YHC totaled about 4.5 miles and 552 ft. of elevation gain.  Bleeder managed to mix in a latte between intervals.  The Grinch would be proud.

    Announcements
    – Saab will cover Spider Run next week at the normal time.  Marv is coordinating a possible late morning or late afternoon 2.0 friendly run on Christmas.  Details to follow.
    – HDHH mañana

    Big data is watching…

  • Rucking and rolling

    YHC and a PAX of one put in a little over 3 miles while maintaining the necessary pace.   Skipped the trails today, hopefully get there next time.

  • Swirly’s Kryptonite…

    5 studs found the deepest of gloom in Forest Hill Park for a Batteau beatdown that went something like this:

    The initial foursome moseyed (carefully) to the  flat concrete area at the bottom of the steps but right before the Hill of Ill Repute for COP, including:

    • DQs
    • Helicopters
      • OH, we see a light, who could that be — the light is too high, so its not Sippy, and then Swirly says “looks like ABBA” … really, from 35-40 yards out in the darkest of glooms, Swirly identified ABBA somehow – from his gate or his scent …how?  Who knows, but don’t sleep on Corporate.  He doesn’t need facial recognition or light.  He knows who you are.
    • SSHs
    • Imperial Walkers

    THE THANG

    Modified Sisyphus (thanks Mr. Holland!) (YHC can’t afford the royalties necessary to copy the whole thing)

    Time to get the show on the road…short mosey up the steps to the Hill of Ill Repute for a modified Sisyphus.  This Sisyphus went like so:

    • Run down to the 1st lamp-post, bearcrawl back up to the starting point…plank for six.
    • Run to “big tree” between 1st and 2nd lamp-post, do 25 Derkins (facing down mountain), run back up tot he top…plank for six.
    • Run to 2nd lamp-post, 30 WWIIs uphill, run back to the top…plank for six.
    • Run to 3rd lamp-post, do 5 squats, 5 jump squats and 5 2-ct mountain climbers, run to the top…plank for six.  (NOTE: in the true Sisyphus, this stop consists of a triple check or dora…had to modify for time and for lack of IP rights…Mr. Holland is a brutal negotiator).
    • Run to the 4th lamp-post, do 10 burpees and Al Gore there for the six (don’t worry, we will go back up later)

    Mosey Around The Lake

    1 lap around the lake, stopping at each lamp-post for an exercise – alternating between 5 merkins and 5 2-ct Freddie Mercuries.  If the lamp-post is out, add 1 burpee as a penalty.  Oddly, the burpees only happened at merkin stops.  Al Gore at the bottom of the Hill of Ill Repute for the six

    Mosey up the Hill of Ill Repute

    Catch Your Breathe MARY, all IC, including…

    • Flutter Kicks
    • Dolly
    • Rosalita
    • APDs
    • American Hammers

    Tennis Court Suck, with Swirly’s Kryptonite…he may have x-ray vision, but he’s no Rocky Balboa with a jump rope…

    4 exercise stations spread along one baseline = box cutters, 25lb KB Swings, 35lb KB Squats, Jump Rope.  The rabbit sprinted the long sideline, karaoke across the opposite baseline and backwards lunged back to the exercise baseline.  Rotate when rabbit returns.  Repeato x3

    Merkin ROF…and time was up.  Back to the Flag

    COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Rosie’s 12-days of Christmas at NoToll tomorrow.  The Ghost Flag is up for grabs there also.  Extra points for holiday cheer.
    • HDHH at Capital Ale House, Midlothian, Wednesday 5:30 until ??
    • Book signing for Hardywood’s daughter Wednesday at Crossroads

    NMS:

    It has been a while, but YHC Q’d at Batteau a while back and brought two jump ropes.  We learned at that time that actual jump ropes might be Swirly’s kryptonite, so naturally YHC vowed to grab another Batteau Q and bring them back…well today was the day. But, we had to put in some hill and lake work first.  Those are my favorite aspects of Batteau.  YHC will be back in 2019 for sure with jump ropes in tow.  No doubt Swirly will be ready!

    It became clear that jump roping is a required class at VMI as Faceplant and YHC had 3 clean rounds.  Faceplant was generating some serious noise and energy during his rounds.  Vinny suggested Dominion hook him up to a transformer box and collect that energy.  Maybe next time.

    Strong effort by all this morning.  For me personally, the 30 uphill WWIIs on the Hill of Ill Repute took the wind right out of me.  I think I slid downhill about 10 feet during those.

    Happily no actual Faceplants this morning while running on slick cobblestone steps or through wet leaves.  Great work men.  Always a pleasure to load up Gumbo’s Food Truck and make a delivery.  See you in 2019!

    No More Gumbo For You!

     

  • Crabs and Bulls

    13 strong posted at Hoedown on a foggy Monday morning.

    THANG
    Mosey to the back office lot for a warmup of 20xSSH, 10xMK, 20xLBC, 15x Hillbillies

    Mosey to the circle of Paris Ridge.   En route we honored 16 Redskin points with 16 strong burpees. Partner up for a trip up the Ridge, trading off for inchworm Merkins and Bernie runs.    Celebrated at the top with two sets of PLT x20.

    Return to Tuckahoe for four sets x8 of Jerkins and a four corners extravaganza in the back lot – 20x WWII, FK, Carolina Dry Docks & Burpees, then reverse direction.

    A Garbage Plate Q would not be complete without some crawl bear.   Incline crawl bear.   3 sets of 20x copperhead squats + incline crawl bear at the concrete ramp near the cafetorium.  More work for the arms with a round of crab soccer in the beautiful, dry, warm grass of the bus circle.  Wrapped things up with a ring of fire – well done by all.

    Welcomed ~FNG Matador to the mix – friend of Hardywood.  Solid effort and respect for hanging in without gloves!  A veteran of Best Bully Sticks, there was little question or chatter on a name; Ollivander crushed it.

    Announcements –
    Hardywood’s daughter may have a book signing Wednesday at Crossroads – TBD…
    HDHH Wednesday 12/19 Midlothian Capital Ale House, 5:30

    GP

  • Seventy and Sunny for Seven on Sunday

    7 warriors posted on a Sunday morning.  Trails were too wet, so a road run was in order.  Over the river, up the hill, left on Riverside, cross over on T. Pottersfield bridge, make you way back on the north side to the pump house parking lot.

    NMM

    Rosie got a bonus four miles this morning pre launch.  He is training for his Tybee Island race weekend and getting in as many miles as possible.  Rosie, Hardywood, and Saab logged in nine miles this morning. They got a bit of extra mileage by running through the fan.  The rest of the crew logged about 7.5 miles (depending on your GPS, although other GPS’s are bullshit and only the Garmin is correct).  Sally lightened her load alone the way and was chipper post rest stop.

    Wednesday is HDHH at Capital Ale House on the south side.

    Hardywood’s daughter may or may not have a book signing on Wednesday as well.  Depends whether the books arrive on time.

    BRR is on Sept 6, 7th this year.  Let TYA know if your are interested.  Sign up will be soon.

    TYA OUT

  • 75 Meets 70

    4 Beach Warriors and 1 Down-ranger arrived at a soaked Mount Trashmore to get their Sunday started off right. The F3 Hampton Roads App said it was 75 and Sunny but YHC’s RVA app said it was 70 and Sunny. YHC trust the RVA app. Some Shovel Flags were planted and the PAX got to work.

    This is how it went down

    COP (ALL IC) – SSH, Cherry Pickers, Hillbillies, DQ, LBC’s, Heels to Haven, Merkins

    THANG

    Mosey around the AO and up the stairs to top of the hill

    Triple Check –  Two are doing Wilson’s Boxing Dying Cockroach while the third guy is running down the hill to the bathroom then back up. Switch, Rinse, and Repeat for three times each

    11’s – Start with 10 WWII-Situps, run across the top of the hill and up to the pole then complete 1 Merkins. Rinse and Repeat till 1 WWWII and 10 Merkins (The PAX stayed together and planked for the six when necessary)

    Mosey down the hill to the pull up bars

    Ring of Fire – The PAX switched off completing 5 Burp-Ups while the rest of the PAX inclined planked and completed Heels to Haven

    Mosey back up the hill then down the stairs. AYG back to the SF for Numberama, Namerama, COT, and Announcements. Dreamliner took us out

    MOLESKIN

    It’s always great to come to Hampton Roads and post at SlothHill this one was even better since YHC got to Q. YHC always enjoyed some good mumble chatter catching up with this PAX.

    The WBDC’s was a hit! Wilson you would be proud that your exercise has made itself out of RVA. One correction we realize even the acronym is a mouth full so Hampton Roads will just be calling the BDC’s

    During the 11’s we where using a very “slight” hill at the top of Mount Trashmore. YHC realized about halfway through that hill became not so “slight”.

    T-Claps go out to Snowman who gave it all he had at the end pushing Dreamliner to race him to the SF.

    CIRCLE OF TRUST (COT)

    From the reading plan YHC leads with his 9th grader boys small group titled “Joy To The World”

    “Hope, joy, and peace are all words we see everywhere during the Christmas season. But when was the last time you stopped to think about why those words show up so much? What do they actually mean for us? As this verse in Romans reminds us, hope, joy, and peace are all things we can have when we trust in God. Why? Because God is actually the source of all those things! Where in your life do you feel like you need more hope, joy, or peace?”

    Romans 15:13 – “May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”

    ANNOUNCEMENTS

    Prayers to Deflator’s sister who was in a major crash. No currently status on her. Prayers for her and the others in the accident.

    SPIT ON THAT!!

  • Not Solo After All

    At 06:59 it was not looking promising.  There was a Q, and he was about to embark on a solo mission.  Thankfully three more PAX members shook off the fartsack and kicked their inner sad clown in the groin, which is more than White Deer can say this morning.  Here is how it went down:

    • COP
      • 50 SSH
      • 15 Hillbillies
      • 15 DQ
      • Arm circles – 10 small/5 big, both ways
      • 15 Helicopters
      • Moving plank around the parking island
      • Parking lot tracers
    • Mosey to Pavillion
      • Series of 15 abyss merkins with partner doing squats
      • Rinse and repeat 5x
      • 30 2x LBC
    • Mosey to a different Pavillion
      • 25 dips
      • 25 one leg step-ups (right leg)
      • 25 dips
      • 25 one leg step-ups (left leg)
      • 30 2x LBC
    • Mosey to the Pavilions and perform the following 2x
      • 1 minute pole sit
      • 25 pole smokers
      • 25 hand release merkins
      • 25 WWII sit-ups
      • 1 minute elbow plank
      • 25 2x flutter kicks
      • Bear crawl 10 poles
    • Mosey around the school to the front for triple check
      • Run bus loop
      • Reverse crunches
      • Storm squats
    • Mosey back to parking lot for COT with YHC taking us out

    Grateful for the PAX that joined YHC today.  Flying solo would have sucked.  Solid work all around, with prayers being made for Johnsonville’s family after his mother had a stroke this week.  Great time after the workout at Einstein’s.  Lesson learned – teenage boys can do some stupid things.  Keep your head on a swivel.

    God is good all of the time!

    Attila