Category: Richmond, VA

  • Craney That Island

    3 Davillians arrived to winter like temperatures for another addition of the Tomato Run.

    Mudface and No Idea did their 3 mile walk/ruck up and down the trails.

    YHC tried something new. Out across Atlee station rd up to the Bojangles. Cut across the Kroger parking lot and out to Chamberlayne briefly then right back onto old Atlee Station. Left into Craney Island Estates (the home of The Carpenter and Opus) then stop at The Carpenter house for 25 SSH’s. Loop up the neighborhood to Opus’ house for 25 Smurf jacks. Head back to Atlee station then back to the HS for 3.5 mile. Finish with 5 minutes of Sprints in the parking.

    It was good to get back for run either of it was almost freezing.

    SPIT ON THAT!!

  • CSAUP

    Somewhere around 20 brave souls posted on a rainy Saturday morning for a running CSAUP. Please check the PAX list for names as I did not make a list and I am certain I missed several PAX.

    Sippy started at 5 and hit two laps before everyone else started.  He ran home at the 11am hour and therefore completed 7 laps.  He was the winner of the day.

    In second place was Bootleg who did 6 laps, but didn’t make the time deadline on the last lap.

    Four others did 5 laps and then went to the Barbecue.  Swirly, Saab, TYA and Vinny

    NMM

    Thanks to Circle K for laying out an impressive spread post race.  The party lasted till past 3 pm and lots of chicken wings, pork tenderloin and hot dogs were consumed.

    It was a fun and challenging event.  Will have to do it again next year.

    TYA OUT

  • Is it still Politically Correct to Say “Hobo”? Also, is the Female Version “Hoba”?

    A mighty 17 braved the rain to make their day count.  Here is how we did it:

    Warm up COP

    The Bronson:  48 of the following exercises, followed by a 100 yard sprint, a 10 yard army crawl, and a recovery run back to the start:  SSH’s, merkins, burpees, LBC’s, and jump squats.

    Add One:  4 teams of 4.  Line up so that 2 teams face each other.  A pax number says an exercise and both teams do one.  Another pax number says another exercise, then all pax does both.  Keep adding an exercise until two pax on a team mess up.

    Amphitheater 11’s (animal addition):  10 monkey humpers at bottom, 1 crunchy frog at top.  Rinse/repeat adding one at top and subtracting 1 at bottom until reversed.

    3 minutes of Mary, Goldberg style.

    Ok, so it’s Lab Rat’s birthday….48 years young.  I also forgot to mention that this is close enough to my 3 year anniversary to call it a done deal as well.  Yay me!  Bronson on my birthday is always a crowd pleaser.  The logs made another appearance today (from Wdog), even if they were merely used as lawn ornaments.  Goose made the astute observation that the field cones he keeps in his car would serve the same purpose and be easier to place.  Touche’, Goose, touche’…. The pax seemed to be entertained enough by them to carry them all the way to the amphitheater without my knowledge though.

    While in the amphitheater, a horny barred owl came over to make some mating calls….which spooked several of the pax to the core.  If you havent heard this sound, it’s understandable.  It sounds like a woman screaming, only for much longer.  Google it.  Im not sure Wilson still believes me or not, but that’s what it was.

    Props to the New Market GoRuck team for their pre-game and all the guys that did the CSAUP today.

    No apology of the week on my birthday.  Come on, cant I have one day!!!! Geez people….

     

    Lab Rat apologizes….

     

     

  • Dictator Q at Circus

    We did not have a volunteer Q for Circus Maximus this week. There was talk of a hot potato Q, but YHC (Johnsonville) seized it and would not yield to others (at least until 3 min left). This is what went down, sort-of:

    Rapid-fire warm-up with about everything you can imagine, including, but not limited ssh, don quiotes, cherry pickers, burpees, arm circles, etc.

    Elevens starting with 10 KB snatches per arm on one side of the circus maximus; run to the other side and do 1 mountain climber; continue around the circus maximus to the start. Note that the mountain climbers started out as 2 count, but I changed them to 4 count in order to achieve better symmetry (for downtown guys, that word means “correct or pleasing proportion of the parts of a thing”). Rinse and repeat 9/2, 8/3, 7/4, etc. to 1/10.

    Bearimeter around the circus maximus with 1 person doing death crawl, a wing-man doing normal bearcrawl, and the PAX doing either plank or wall sit until the death crawler fizzles out. Then rotate, and continue until PAX completes 1 full revolution

    5 minutes of Mary, including White Deer doing his famous boat/canoe routine (Hey you in the blue pants!), and ending with a ring of fire.

    YHC took us out.

    Prayers and healing to Ms. Chum Bucket and to the whole Chum Bucket family. Prayers and healing to Earthworm.

    Thanks for letting me lead! Jville

  • “…he always does this…”

    Apparently YHC has developed a reputation of sorts.

    If, come 10pm on a Thursday, the Q sheet has a blank next to Twin Team, Mr. Holland has a tendency to sign up and give his compatriots a beat down they won’t soon forget – that part’s true enough. But just because today (and maybe one of the days last month) that beat down was a Sisyphus sighting, that doesn’t mean it’s always the default setting! Holland takes umbrage with Rosie on this point…though one must admit that today doesn’t provide much ammunition for Holland’s grievance.

    The plan *was* to be a variation on a previous “you vs the next five minutes” timer-based morning. But when YHC saw so many cars in Bettie’s lot, and so many Sisyphus newcomers, it was just too much to resist, and an audible was called before the car door opened.

    Sisyphus
    Mosey to Twin Team summit -dropping cones & flower pots along the way up- with a brief, dark, and forgettable COP up top. Mosey down to each marker, perform the prescribed exercise, then return to the summit before going to the next one.

    1: bear crawl back to summit
    2: 30 uphill-facing WWIIs
    3: 30 downhill-facing merkins
    4: two-man triple check: one runs back to marker 3 while partner does (1) mt. climbers (2) LBCs, and (3) alternating merkin/5 count plank
    5: 20 burpees

    The PAX finished in record time, with five whole minutes of Mary to end things.

    MOLESKIN:

    I’ve never really enjoyed a hot potato morning. There’s a sense of anxiety over my turn possibly coming up and what I might call that I never experience with even a last-minute Q signup, and even when I skate by, there’s just no substitute for a well thought-out beatdown. I’ve always got this one and one or two others in the back pocket, and much prefer their predictability to their alternative.

    This being the biggest crowd at Twin Team I’ve seen in quite a while, it seemed only reasonable to introduce my brothers to my favorite beatdown at my favorite AO. Having Rosie & Gumbo join in after a mile warmup was icing on the cake!

    Sisyphus will rest for a little while, but he’ll be back.

    YNWA

  • CSAUP Preview/Wednesday Hill Run

    One Upper Middle-Ager, One Lower Middle-Ager and One Very Young attacked most of the CSAUP loop at Forest Hill Park for the Wednesday Hill Run/Roller Coaster.

    TYA was playing tour guide, YHC was rucking with 30 lbs sack and Husky ran/walked the 3 mile loop!

    This was YHC and Husky’s first time at the Forest Hill Park trail and it was amazing!  YHC thought it couldn’t get any better than North Bank/Buttermilk, but FHP is so much better.

    YHC thinks that TYA was getting his game plan ready for CSAUP, studying the trail, looking for advantages and setting booby traps for other contestants.

    Good luck to all at CSAUP!

    Kubota

    keep posting!

  • World Turned Upside Down

    22 hearty souls launched for a variety of two-wheeled or two-footed exercises…temps were sunny and 70.

    Routes were varied…some walkers, some 4 milers, some 5 milers, some pseudo-6 milers, and some Kubotas.

    Walkers…generally out and back on Grove.

    4 Milers…Grove to Maple to Park to Granite to Grove and back to the flag.

    5 Milers…Grove to Maple to Bremo to Crestwood to Libbie to Grove and back to the flag.

    6 Milers…Grove to (hey, Saab, turn on Maple…, hey, Saab, turn on Maple…)…oh, just run on Grove.

    Kubota run…show up early, run hard, do more.

    Number-a-ma (false start), Number-a-ma again, Name-a-ram-a, announcements, and Swiper took us out with a metaphor about long-term personal growth.  Or, trees.  Or, planting.  YHC thanks him.

    Announcements:

    CSAUP tomorrow at 7.

    Bring warm coats on Saturdays.  Marmaduke collecting for the homeless.

    PuppyPile October 27

    Bear Creek 10 Miler.  December 2 at Bear Creek State Park.

    NMS:

    F3 history was made today, the 237th anniversary of Cornwallis British forces surrendering at Yorktown. When Cornwallis surrendered, the American military band played “The World Turned Upside Down.”

    Today, YHC saw something new….an un-injured Swirly walking. In fact, lots of walkers today.  Looks like the PAX will be ready to start the CSAUP on full-rest.  Good luck to all who are running/walking/riding tomorrow.  7:00 a.m. at Shelter 1.  Place your bets on FanDuel.com.

    UpChuck spits the bit.

     

     

     

     

     

  • You’re not clinching!

    9 stalwarts gathered at Heartbreak Ridge for an “it’s finally fall” morning to find out what the Q had in store. More or less, this is how it went down:

    THANG:

    Mosey to a warmup lap around the track, then near the snack shack for a warmup COP:
    – Invisible Jump Rope
    – LBCs
    – Russian Soldiers
    – Cohen Kickbacks
    – Slow count merkins

    Mosey to the bottom of Heartbreak Proper. Do one leg balance while Q explains how we will use the hill and complete PT exercises concurrently:
    – Sprint up the hill
    – At the top of each of the 8 hill sprints, do x20 of each of the following exercises at the top – side leg lifts R & L, backward leg lifts R & L, forward leg lifts R & L, cross-leg side leg lifts R & L

    Mosey to the Exit of the parking lot for Curb Crawls (bear crawl both ways then 1,3,5,7,9,11 incline merkins, with 2,4,6,8,10 decline merkins

    Mosey to benches & bars on the far side of the field.
    – 20 bench kicks
    – 3 sets of 8 jerkins (with partner)
    – 20 bench kicks
    – 2x sets of other PT exercises
    – 20 bench kicks

    Mosey back to the start for 5 mins of Mary
    – Freddie Mercuries
    – Inverted plank (clinch!)
    – Rosalitas
    – APDs – slow
    – LBCs?

    MOLESKIN:
    – Thanks for the opportunity to get back out and lead. It’s an honor and a privilege, as always. YHC is glad to be back in the Q rotation
    – Good to see Hank Hill back out so quickly after getting his F3 name. Hope to have you back next week!
    – The PT exercises were mixed in to help the Q get his daily dose of leg/knee stabilizing exercises, and YHC was glad to hear the comments that they are not quite as easy as they sound.
    – YHC has a pretty good guess on who was not properly clinching during the Inverted Plank, but will not put it in writing… The Internet never forgets so you can thank me later.

    See you all next week!
    -Goose

  • Tomorrow Isn’t Guaranteed – But Today’s Beatdown Is

    29 Fall Lovers posted at 45 MOM for the annual gathering of the changing of the seasons. The air was cool and crisp, and it went down like this:

    Mosey to COP. Lineup and army crawl across the field.

    COP: Helicopters IC / Invisible Jump Ropes IC / Arm Circles IC / 5 burpees OYO / LBCs IC. Mosey to the tennis courts.

    THANG 1: Super Dora. 200 Merkins. 400 SSHs. 600 Flutter Kicks (single count). Timer runs to the end of the 4 tennis courts and back.

    THANG 2: 4-Corners. 10 burpees. 10 burpees. 10 burpees. 10 burpees.

    THANG 3: Tug-O-War. Teams of 4 squared off round robin style. 4 rounds for each team.

    MARY: WWIIs IC waiting on the six. 60 seconds of pain – six inches – Swirly count. 5 burpees OYO.

    YHC took us out.

    Announcements: CSAUP this Sat. 7:00 a.m. Shelter One at FHP. See TYA. Hammers and Ales 11/10. See Viral. Coat donations on Saturdays. See Marmaduke.

    NMS: YHC arrived on the scene in time to set up the tug-o-war under cover of darkness. Swirly knew something was up. No one else was there. PAX poured in and by 5:27, at least three clean white shirts were spotted. Nope. Not here. Not today. 5:30. Time to go. Mosey to the COP field. Thanks to our three bretheran in white, army crawl start – one side of the field to the other. Get out your Tide sticks, boys.

    YHC had no idea how long the Super Dora would take, but on this cool, crisp morning the PAX blew through it. Solid mumblechatter throughout. I guess next time we’ll hold the Merkins for the 600.

    Tug-O-War was solid as always. Teams were uneven, but NBD. The point was to duke it out, and that we did. Thank you Kubota for lending the rope.

    Welcome WACO. WACO advised that he is a man of many hats. As was David Koresh. Flange (who brought WACO) advised that he is a wedding planner. David Koresh was ordained (close enough). David Koresh was a student. WACO is a student. YHC liked Wedding Planner initially, but upon reflection, felt it did not run deep enough. WACO may run to deep, but it sticks.

    On the way out, YHC shared that we lost an acquaintance yesterday – Rich Tandler of NBC Sports Washington. I didn’t know him well, but knew him, and had shared several beers with him over our love for the Redskins. Yet another reminder not to sleep in. To go and get it, because you never know when your turn is up. YHC was thankful for all that the morning brought, even the white shirts.

    Res Ipsa Loquitur – The Beatdown Speaks For Itself

  • Winter Morning Hot Tater!

    2 Runners, 2 Ruckers, and a SOJ regular obviously didn’t check their thermostat before departing the house this morning, but posted anyway!

    COP-

    SSH x 20

    DQ x 10

    Imperial Walkers x 20

    Copperhead Squats x 10

    Merkins x 15

    LBCs x 20

    Mosey to Light pole Alley – 11s (Distance about 100 yards)

    Jump Squats and Box Cutters

    Mosey to front lot – Pass Q to Gumbo

    Gumbo calls – 7 mins of Old Glory

    Corner 1 -20 Merkins

    Corner 2 -20 Jump Squats

    Corner 3 -10 Burpees

    Corner 4 – 20 WWIIs

    As many times around as you can in 7 mins.

    Pass Q to Wilson-

    Wilson calls circle up for Mary

    Homer to Marge variance

    Holding V ups

    Supermans

    Holding 6 inches

    American Hammers

    Passes Q to Oyster

    Oyster call for a Merkin ring of Fire

    Passes Q to Rosie – Everyone grumbles

    Rosies mosey to flag and circles up

    Crunchy Frogs x10

    Freddie Mercury x 20

    APDs x 20

    LBCs x 20

    Peter Parker x 10

    Parker Peter x 10

    Recover

    Numberama, namerama, Rosie took us out!

    Announcements:

    CSAUP

    Hammers and Ales Nov. 10th – see Viral

    Bring Coat donations on Saturdays – see Marmaduke

    NMS-

    So much happened in this short 45 mins the 5 of us were at the AO that i’ve decided to bullet point it to summarize:

    • Respect to Rosie and Gumbo for knocking out their miles before posting
    • WIlson and Marmaduke may have witnessed a body dumping occur before workout, keep eyes on news channels today
    • Rosie has admitted he knows what exercises to expect from a M’Duke COP – NOTED
    • The gates being open at TImberwolf create a real danger for cars coming through, not really, but we are jumped when car came around the corner
    • Old Glory still is painful on a smaller lot and for only 7 mins
    • Rosie smoked the PAX on all segments – Gumbo wins the line of the day -from National Lampoons – “Im like the dog in the movie – Poor little guy probably tried to keep up for the first mile or so” . Well played Gumbo!
    • Women walking up on 5 random guys doing box cutters at a middle school at 545am – Probably not going to get the “Good Morning” comment reciprocated
    • Wilson’s farts still smell no matter how cold it is outside
    • Wilson as we held 6 inches made the PAX call out their favorite donut – Best answer goes to Oyster – Simply Stated – DONUTS – game over!!
    • Oyster learned not to pass Q to Rosie – not what the PAX wanted to hear with 7 mins left in the workout
    • YHC learned that doing a crunchy frog on an incline is not possible at his weight and body shape, decline is much easier
    • All PAX made themselves better by not only  posting this morning, but also leading at some point.

    Have a great day men!  It was an awesome morning in the cold!

    Marmaduke!