3 Davillians out for a breezy ruck this morning. The Garmin app show 18 degrees at the start. Mudface and No Idea came prepared with their face masks while YHC couldn’t find his.
YHC had to call it short about 10 minutes today due to M needing to leave for work early. Still got in about 2.5 miles at around 15:30 pace
Mudface and No Idea put in a little overtime and got in around 3 miles
If you are planning to do GrowRuck in March, come out on Mondays to get in your miles!
SPIT ON THAT!!
Eight men including 4 with bare knees posted at Tuckahoe Elementary School for an 18 degree beatdown on Martin Luther King Day. This is what occurred.
COP
Mosey to Blacktop
Partner Suicides – One partner will run to each basketball hoop while other partner completes exercises. There are 4 basketball hoops.
Mosey to Corner of blacktop
Century Burpee Loop – One partner runs around the outside of the blacktop while the other partner does burpees until 100 burpees is reached.
Balls & Plank to the Wall
All PAX members hold Balls to the Wall. At Q’s call, walk with hands out to Plank to the Wall position. Then at Q’s call, move with hands back to Balls to the Wall. Then at Q’s call, walk with hands out to Plank to the Wall.
Plank-O-Rama – From plank position
Mosey back to Flag
COT – Numberama, Name-o-rama, YHC took us out.
NMS
YHC enjoys his yearly trip to other nano regions on Martin Luther King today. Because of the temperatures, the plan was to keep the heart rate up the entire time regardless of Fudd’s opinion of the exercise.
A few observations from this morning.
Dr. Martin Luther King would have turned 90 on January 15. I’m always amazed at what Dr. King accomplished in only 39 years and inspired by his courage. Recently, I heard the song “100 years” from Five for Fighting and realized I had passed the “45 for a moment” verse. I believe I was around the “33 for a moment” verse when the song was released. Both Dr. King and this song makes me reflect on my life and the many things that are to come in the future.
YHC really enjoyed the trip today. It’s great seeing the guys from Tuckahoe. You all did a great job! Thank you as well to Gumbo for making the trip.
Announcements
Puppy Pile is this Saturday at 7:05 AM.
Gotta Run!
Phonics
3 RiverRun regulars, only 1 SOP, stepped out of their warm vehicles into the 15 degree gloom of the Bettie Weaver parking lot with no Q with a specific route it mind. We decided to keep it simple with an out and back, up Twin Team to Brigstock – out 23 minutes turn around and come back. The return is always faster with Twin Team hitting the PAX at the start.
Good to run with Doozy today and hear about the beating Hitchhiker and others put on the PAX Saturday. Lugnut pushed himself to a little over 4 today, even with the Twin Team start, well done.
Hope everyone has a great day and if you are fortunate enough to have the day off, enjoy.
Three PAX emerged after the rain for a run while the mayor of Sunday Funday was out.
Flipper, Offshore and Sally took Idlewood to Oregon Hill to Belle Isle to the access road. Saab went the other way around and took Riverside Drive to Mayo Bridge (?) and back on the northside. PAX waved to each other across the Belle Isle parking lot as they nearly crossed paths.
YHC and Flipper discovered and enjoyed new views of Hollywood Cemetery(?) along Cherry Street and of the river by running upstream along the access road. Just when you think you’ve seen it all!
Sally was measuring puddle depths by running straight to the deepest parts of each. YHC and Flipper drew up conspiracies to stop the rain and induce a drought: 1) carry an umbrella everywhere, 2) plant grass seed in the yard. Additional ideas welcome.
Tclaps to Saab and Flipper for enduring knee pain. Hey, even the worst Sunday Funday is a great day.
Announcements: Saab and TYA are participating in an event on the AT this spring. Somehow, a team moves themselves and a vehicle along a 100-mile portion, but it is not a relay. TYA has a spreadsheet.
Nine of F3’s finest posted on a very pleasant Saturday morning at GridIron (the Boneyard). Chum Bucket had been on schedule to Q, but had to call for a replacement due to illness. YHC (Johnsonville) stepped up without much of a plan, and this what went down, more or less:
COP warmup near VSF with SSH, don quiotes, imperial walkers, hillbillies, and Alabama prom dates (double leg to single leg). Mosey to corner of parking lot adjacent to restrooms.
COP warmup (continued) with merkins, Suzanne Somers, and LBCs.
Pair up. Bearimeter catch me if you can around parking lot with one partner crawling while the other does 10 squats. Catch and flip roles. Do 2nd Bearimeter catch me with non-crawler doing 10 tow-count bicycles.
Mosey down to raised circular bed at corner of parking lot near playground. Plank walk counterclockwise around bed. Run the perimeter of the parking lot doing 5 burpees at far corner. Repleat plank walk clockwise.
Line up at the same corner of the parking lot (near playground). Do 11s running to far corner (nearest entrance) starting with 10 F3-count flutter kicks, then running back and dong 1 Lt. Dan. Repeat 9/2, 8/3, 7/4, etc. to 1/10. Around the middle of the 11s, YHC called an audible and changed one of the runs to a backward run. YHC then changed the last run to a bearcrawl.
Mosey to playground. Pair up for Jerkin ladder from 8 to 1.
Mosey back to VSF. End with Pirate Captain Thors (1 crabcake, 4 american hammers, 1/8, 3/12 … to 10/40).
Mosey to parking lot for
COT with Earthworm taking us out. Coffeeteria with all but Attilla, who had to coach basketball.
Great work men! Johnsonville
43 of Richmond’s finest men appeared before dawn’s early light to start their Saturday in a way that most people only dream of! YHC needs a new watch but Kubota kept me up to speed. 0555, warning declared….”Hot Potato Q.” 0600……let’s mosey.
COP—x 12 Don Quixote’s. x 15 Copperhead Squats (PAX did not like YHC cadence, go figure), so quiet time. x 10 Burpees. x 12 LBC’s, x 5 Burpees. Enough. Let’s get this party started. Mosey to The Lawn.
Partner Carries with Merkins—> Partner carries for 30 steps and each partner x 15 Merkins. Switch and repeat. Down The Lawn and back. Q handed over to Wilson but Wilson was carrying a backpack. Try again. Q handed over to Hitchhiker, who stated, “What to do now?” Hitchhiker handled the call well and over to the amiptheatre the PAX went.
Incline Merkins and Dips…..a few practice exercises and PAX directed….row 1=x 17 Merkins and x 1 Dip, row 2=x 16 Merkins and x 2 Dips. Continue set count up the rows til x 1 Merkin and x 17 Dips completed. Or as rumor has it, something like that! Q handed over to Seymore. Back to The Lawn.
Hoops Challenge…..Seymore lead the PAX in a few basketball drills, including charge and down we went. Several minutes to feet slides, rapid fire foot stomps, and charges and Q handed over to Sippy Cup. Mosey over to the stage.
Rocky Prep Work…..Sippy Cup instructed PAX to form a circle and lead us in shadow boxing. Many jabs, hooks, upper cuts, and skull crushers later….lead with both L and R foot had PAX ready for the ring. Q hand over to EF Hutton. Mosey back to roundabat circle.
PAX circles up. Q picked an exercise-started with Monkey Humpers. One PAX member picked to run around the circle and the PAX member directly opposite chose to run too. Run in clockwise motion. Q picked several exercises while PAX awaited their turn to sprint the circle. Modified Duck, Duck, Goose. With 3 to spare, Q handed back to YHC and time to see the flags again.
Number-ama, Name-r-ama, Announcements: Shakedown lining up a Pint-Wood Derby race at Ardent-stay tuned! Puppy Pile next Saturday-see Ollivander.
YHC took us out!
NMS- 0530 gathering at EF for 1.8 mile run to Dogpile was outstanding. Seeing those flags fly as we trotted down Cary Street made YHC heart fill. That was the reason YHC woke up early for extra credit. And the run back, taking up the R lane of Cary Street with cars and buses honking their horn. No better way to start Saturday!!
YHC tried to mix up cadence in a funny way….fail….so burpees silences a crowd!
Hithhiker- just grab the Q, keep us moving, and great job! Seymore, Sippy Cup, Bootleg, and EF Hutton-oustanding work and way to make Dogpile awesome this morning!!
Back blast title was decided at the wonderful 2nd F. And boy, did F3 RVA take over this morning. All tables in use but one! And the PAX brought so much dirt we helped sweep before we left. Anyway, Handshake sure was moving around the circle that someone may have compared him to Jackie Joyner. Handshake, perfect compliment!
Men, way to start your Saturday and weekend in a perfect way. As YHC reflects from this past week, YHC was humbled again by all Q’s and reminded how special and unique F3 RVA is. Complacency may set in but do not let it settle, for we have been given a gift and blessing. YHC was reminded that with flags held high and an awesome group of men and 2.0 out to work our mind, body, and spirit.
YHC is PROUD of F3 RVA. Continue to make the weekend superb!
Only those who post understand!
Loud and Proud,
Flatline
The youngest spawn of YHC celebrates her 8th birthday today, so what better than a 8-themed (and 18-themed) beatdown at TwinTeam.
16 warriors assembled, and the celebration went something like this.
THANG
Circle around cars to pick up Lumburgh.
Mosey down to James River HS
Circle up on slanted parking lot for Circle of Pain (COP): 18 SSHs, 8 DQs, 18 Copperhead Squats, 18 Tempo Merkins, X’s & O’s (including a Gumbo 20 count during an ‘X’)
Mosey to Track parking lot and partner up for Touch-A-Lamp-Post:: 1 partner performs Lt. Dans while the other partner touches a lamp post and returns, switch, repeat-o up to 4 (can’t touch same lamp post twice)
Mosey into track facilities onto bleachers for Bleacher Space Invaders: 3 rows of 5-6 men, stand on bleacher facing top, stretch across 1-2 rows, plank walk to the left, climb up, plank walk to the right, hold plank – repeat-o x 2
Run 1.5 laps around track to the other set of bleachers. Line up for Ciabatta: Dips – 20s on, 10s off – repeat-o x 8
Mosey back to James River HS to side with poles for Triple Check: pole smokers, plank, run to first light + 30 monkey humpers
Audible called before completion due to lack of time
Mosey back to Bettie Weaver ES, circle up for 8 Count Pan Pax Body Builders – repeat-o x 8
Naked Moleskin:
It was a balmy 38 degree January morning….perfect temps for F3.
The cars kept turning into the parking lot this morning….great seeing such high numbers at Twin Team at all 3 instances in 2019
Touch-A-Lamp-Post took way longer than expected, while the Bleacher Space Invaders required muscles not used regularly and went faster than expected.
Great to use more of the AO this morning…don’t think we’ve ever made use of the Visitor bleachers before.
Thanks for celebrating YHC’s daugther’s birthday today…the scavenger hunt before breakfast was a hit!
Keep bringing more guys out.
Announcments:
Puppy Pile 1/26 @ 7:05am @ DogPile
Dr Tryhard Qing Twin Team next week
20 running RAMM veterans and 3 RAMM Gear guys arrived for some ambulatory activity.
THE THANG
The old Grove Ave tour 4 milers turn at 195, 5 Milers turn at Roseneath, 6 milers turn at Boulevard to Three Chopt and Back to the Flag.
Moleskin
As YHC crossed Cary this morning, Big Blue was already preached in the standard location surveying the AO. Swirly gave me the birthday greeting as YHC climbed into the truck. Vinny was not far behind acknowledging the tripping of another decade.
With the good fortune of another injury, YHC was able to see everyone while running or being passed by everyone today( Off Shore at least three times) Lug Nut also coming off an injury and Swirly with the optional Weight Vest(if he put in 20 more lbs he would be at my weight) kept pace with YHC. Thanks for Dragging me along guys!
Announcements
Puppy Next Saturday 1/26
Bring your Shovel Flag if you have one to tomorrow’s Dogpile workout. Pre- Game meet at Ellewoods at 0530 to run to Dogpile as well.
A 50 Bleeder OUT!
Six modern day warriors convened at Circus Maximus to throw around some cold KBs. Here is how it went down:
COP
Good to have the Kubota clown car and Ponch back with the CM PAX this week. We have missed them, and it was their KB were grateful to be dusted off. Solid work from everyone. More running than usual today, but no mumblechatter on that. If you have not been to CM, you need to come just to hear Keymaster’s audible and amused laughter each time White Deer has a minor explosion between his legs. It is borderline joyful, like a little kid. Good to see the PAX having fun during the workout. It is the highlight of the workout for me, not joking.
God is good all of the time!
Attila
18 of the finest men showed at 45MOM for a beatdown that went something like this:
Mosey to field for disclaimer and no COP.
Mosey to tennis courts.
Wilt Chamberlains – run length of all four tennis courts and perform 100 LBCs. Run back for 100 squats. Run back for 100 flutterkicks (2 count). Run back for 100 lunges (50 each leg)
Merkin Ladder-perform 10 merkins and run length of all 4 tennis courts to perform 9 merkins. Repeato until PAX reaches 1 merkin.
Doracides-Partner up. While 1 partners completes exercises the other partner is running suicides across all tennis courts. As a team complete 100 merkins, 200 WWIIs, and 30 squats.
Run to field for Tunnel of Love until audibled due to time. Mosey back tot he flag for 90 seconds of APDs and Freddie Mercuries.
Numberama, Namearama, and YHC took us out with a quick prayer.
NMS: Not much mumblechatter this morning. During the Wilt Chamberlains, a broom was passed down the line while everybody was doing the LBCs. Not sure where the broom came from but it was pretty funny. As we lined up on the field for TOL, Bleeder asked YHC if YHC saw the Field Closed sign. YHC replied what sign and he pointed out the sign that was right in front of the PAX. It was dark. During the COT, YHC mentioned the many blessing all of us have in our lives. The verse of the day on my Bible app today reads:
Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows. James 1:17
Circle K