Category: Richmond, VA

  • Moose Out Front Should o’ Told Ya

    Seven of the faithful posted at SOT on a chilly, dark morning. At about 5:29, it was shaping up to be a Jville/Gumbo-only gloom. Five more rolled in at the last minute and/or several minutes late. This is what went down:

    Fairly brief warmup with ssh, don quiotes, imperial walkers, merkins. Did we do 10 burpees here?

    Mosey field trip out of AO, up Charter Colony, and over to the beautiful track over at Clover Hill HS. Sorry folks, track was closed and locked up. A brief mental re-work of planned activities ensued.

    10 burpees. Pair up. Bearemeter counterclockwise around parking lot in front of main entrance with 1 partner crawling and the other lunging. Trade places as needed. Stop at front entrance of school.

    50 LBCs OYO. 10 burpees. Switch partners and bearemeter counterclockwise around parking lot back to locked track entrance.

    10 burpees. Switch partners and bearemeter counterclockwise around parking lot back to front entrance of school.

    20 wall thrusts. 10 burpees. Switch partners and bearemeter counterclockwise around parking lot back to locked track entrance.

    Plank sequence. 10 burpees. Mosey back to SF.

    COT with Roscoe taking us out.

    Moleskin. Did I point out that the run to and from Clover Hill HS was dark — I mean really dark? Tobit was super fleet-footed, with Gumbo chasing after him. I would guesstimate that we team-crawled 0.35 miles this morning. It was a healthy distance. There were patches of semi-frozen water along the bearemeter, and YHC nearly face-planted into asphalt when my arms slipped out from under me while crawling. Mr.Roper has adopted a TYA-like crawl style, and easily approaches 2x the crawl speed of his next fastest competition. DirtyRice exhibited great crawl stamina.

    Thank you for giving me the opportunity to lead.

    Sincerely, Jville

  • Asian Massage

    11 strong posted to WDog this morning and here is how it went down.

    Slaughter start : 10 Burpees

    COP : SSH’s Cherry Pickers, Helicopters, Windmills, IW’s. – Mossy..

    10 burpees – mossy 10 burpees.

    Partner up : run up hill to the curb while completing 100 LT Dans, 200 merkins, 300 knees/toes sit ups.

    Lunge / bear crawl / Russian Solder up the hill – mossy…

    Rusty Cage  Partner up : 3 sets of 5 – Jerkins – 5 partner dips.  3 sets of 5 chin ups  – mossy….

    6 inches 50 count – mossy…

    The Scoop :

    Saabski was amazed at how much better it feels when you do pickers and helicopters before windmills – better for the back Saabski ! Great to have BT back in action after all of his traveling . Unfortunately his left calf was giving him fits once we started running up that hill but BT powered through. Ice it up and drink lot’s of water bro. Hey word is Two Can was ready to forward you his contact for an Asian  massage  – once you get it just swipe right  🙂

    Way to work today guys – the partner dips – going all the way down were for real ! Not sure where the time went cause I had lot’s more fun planned – oh well there is always next time.

    A pleasure to lead this morning fella’s – see y’all in the gloom..

  • Poor man’s fertilizer

    Amid winter’s last snowfall, Sonny and YHC left our houses and moseyed to the LHES parking lot.  A couple of the evening Punisher regulars indicated prior conflicts, but we waited until just after the post time (in the event an F3 brother undone b before continuing our jog off campus and into Bryan Park.

    We mostly stuck to our mosey, stopping briefly for a little Don Quixote and Imperial Walker break at the southwest end of the azalea gardens, Incline Merkins at the posts outlining the triangle at the northwest edge of the azalea gardens, squats at trash cans along the route, and a couple of hill repeats.  We finished back at our houses with our COT and YHC took us out.

  • Let The Madness Begin

    8 Davillians wasn’t going to let a snow stop them from celebrating March Madness finally being here. The SF was planted and the PAX got to work

    This is how it went down:

    Mosey to the back of Atlee HS and onto the basketball court

    Warm up – 351 SSH OYO (one for each of the D1 college basketball teams)

    THANG

    Mosey to the tennis court behind the middle school

    Court Suicide Madness

    Complete one tennis court suicide then a set of exercises

    • 68 Squats
    • 64 (2ct) American Hammers
    • 32 Merkins
    • 16 Burpees
    • 8 Smurf Jacks (IC)
    • 4 4×4’s
    • 2 Donkey Kicks
    • 1 minute of Elbow Plank

    Mosey to the bus loop

    NIT Madness

    • 32 Heels to Heaven (IC)
    • 16 Plank Jacks (IC)
    • 8 Diamond Merkins (IC)
    • 4 Burpees (OYO)
    • 2 Laps around the bus loop
    • 1 minute of Reverse Plank

    Mosey back to the SF

    1 MOM – Freddie Mercury (IC)

    Numerama, Namerama, Announcements, The Carpenter took us out

    MOLESKIN

    The time was 5:26 and YHC has already been in the parking lot for about 10 minutes. It was starting to look like YHC maybe going solo on this one. At last The Carpenter (with Opus) came in around 5:27 with horn blasting.  Wheelie followed shortly after, then Phonic (at his normally 1 minute before hand) and Spike. At 5:30, started to mosey then noticed LabRat and Helix pulling in. Glad we could increase the PAX by 800% in less than 3 minutes.

    YHC heard a lot of groaning during the warm up. This PAX has never been a huge fan of the SSH (except of course The Carpenter).

    The tennis court turned out to be more of challenge with the ice conditions. A couple of PAX member found themselves on falling while trying to complete their suicides. Luckily no was hurt/injury and the rest of the PAX could enjoy a good laugh

    YHC had plan to exercises for the CIT and CBI tournaments but due to time we will have save those for another day.

    ANNOUNCEMENTS

    SPIT ON THAT!!

     

  • Ice in the Grundle

    3 icebreakers braved the elements to post to NoToll. The beatdown went something like this

    THANG

    10 Burpees OYO…waiting on late arrivers…

    mosey to basketball courts, assess ice cover, mosey to skinny ground between parking lot and basketball courts

    COPearcrawls…waiting on late arrivers

    25 SSH, Bear Crawl across basketball court,
    25 Russian Soldiers, Bear Crawl across basketball court,
    25 DQs, Bear Crawl across basketball court,
    25 LBCs – the cause of BB Title, Bear Crawl across basketball court

    No late arrivers.

    With Ice in the Grundle, time to mosey to soccer fields

    Merkin Ladder using width of soccer field: by 2’s up to 10, repeat 10, back down

    Stay on Field for Modified Snow Ark Loader using width of soccer field
    Forward Lunges
    Duck Walk
    Broad Jump
    Backwards Lunge
    Backwards Run
    Karayoke switching sides OYO

    Mosey to icy blacktop for Frozen Five Minutes of Mary
    Hello Dollies
    V-ups
    X’s & O’s
    Dead Cockroaches
    Rosalitas
    American Hammers

    Mosey back to basketball courts
    Donkey Kicks 2 x 20
    SSHs
    Russian Soldiers
    Slow Russian Soldiers
    10 Burpees OYO
    Copperhed Squats

    COT: Rosie took us out

    NM

    YHC was very glad to see 2 other PAX members upon arrival. Thanks for making the effort, guys.

    Total audible for entirety of workout thanks to frozen hard surfaces.

    Tracks in the snow are clear evidence that you’re not running in a straight line.

    YHC is sure he’s missed something here, but it was worth the slow trip to the AO.

    Announcements:
    Something about a CSAUP running between RVA AOs during Chickahominy Nation Y Princess campout

  • Snow, ice, and fresh air

    A frosty five fought through the snow and ice to post in mid March. We safely and slowly took on the gloom with:

    COP – SSH, Don Qs, Merkins, Flutterkicks. Mosey to back field. 20 Donkey Kicks, Bear Crawl. Then Chicken Peckers, fail!.

    Over to Basketball hoops. 5 Hand-release Merkins on 1 side, 10 HR Merkins other side. Repeato but replace Merkins with 10 WWII situps.

    Down to the track . 3 sets of: 10 Derkins & 20 Benchkicks. Then introduce Tuco to Jerkin Gym. 3 sets of AMRAP Jerkins. 2 trips up Heartbreak hill, Bernie Sanders style.

    Back to flag finish with Burpee Escalator- 8 up to 11 and then some Mary to close it out. Loose Goose took us out.

    NMS – Tuco shared on twitter he wanted to hit the best AO in F3RVA this morning so naturally made the right choice of Heartbreak Ridge.  Nice work this morning and best of luck in your meeting here in RVA. Also great to have Angus back out after his Hibernation.

    YHC was unsure what sections of the AO would not have ice, turns out nowhere was safe. Several pax enjoyed their hands slipping  during the bear crawls so that was quickly nixed. The track was a good mix of ice as well.

    The only plus of the poor weather was no school buses were started with the 2 hour delay, keeping the normal diesel fumes away while we knocked out the Burpee Escalator. Loose Goose said he felt like president Skroob with the clean Virgin air. Always good to have a Spaceballs reference in the Gloom.

    Atilla supported YHC by going SOP as well, aye!

    Silent Assassin signing off.

     

     

  • Shakedown Street

    Nine intrepid runners were not deterred from the cold and ice for this week’s edition of Spider Run.

    The Routes:  Devil’s Pitchfork – 5 milers did three peaks, 6 milers did 4 peaks.

    Marv took us out.

    NMS:

    The roads were certainly not the slip and slide that we experienced back in January, but there was plenty of hidden ice.  Open pockets of clean roads with ice interspersed kept everyone on their toes ready to tuck and roll.  Shakedown was taken down on some of this treacherous ice, but without too much injury.

    Announcements:

    • CSAUP – 1 month to go!  Get a team and train.  For non-runners, Team Tuckahoe is in need of a couple of Pax to run the Hoedown party zone for a couple of hours.  Let me know if you want to volunteer.
    • Great job on the Belmonte for Shakedown, Upchuck, and Honey Do.  Great accomplishment.
    • Splinter’s basketball brackets are up.  See yesterday’s Hoedown backblast for details.

    Time to Taper,

    Lockjaw

  • Back to the gloom

    Two heroes gathered in the extra-gloomy gloom for a HPQ workout.  It went something like this:

    Swirly lead. COP.  20x SSH, 10X Don Quixote,  20x LBC, 20x Flutter kicks.

    Mosey to tennis courts.  Lunge across 10x Merkins at start and end.  Lunge back.  Same with Russian Soldiers.  Same with Reverse lunge except substitute WWIIs.

    Mosey to Bowl.  3 sets of 20x dips, 10x incline merkins and 10x WWIIs.

    Sippy lead.  Get rocks and do 3 sets of 20 second air chair with rock, 10x seated twists with rock, and 8x crossover merkins.  Return rocks.

    Mosey to Playground area for some hangs all with chin up grip:  10 count in cadence chin above bar.  10 count dead hang.  10 count with 90 degree elbow, 10 count with back of neck on bar.  Then 5 regular pullups.

    Mosey to tennis courts for tracers, but at each time you reach the net do: round 1: 3x Burpees.  round 2: 10x WW2s.

    Swirly lead.  Mosey to picnic tables for 3 sets of 10x dips, 10x step-ups, and 10x Decline merkins.  Then Flutter kicks (20x), Freddie Mercuries (20x) and alternating 6 inches and 90 degrees for ~2 min.

    Jog together back to Swirly’s house, and Sippy took us out.

    Moleskin.  Not much mumblechatter today–we were ready to work, and had fun pushing each other.  It was also nice to jog back to Swirly’s house together at the end–he’s lived there 22 years!

  • Nine Months in the Weight Room

    Twelve intrepid gladiators entered the ring of Tuckahoe’s finest real estate for a post DST beatdown.  Some of the Pax questioned whether it was really 4:30 or 5:30 as we took off.

    THANG

    Mosey up to field

    COP

    • Copperhead Squats
    • Arm Circles
    • Merkins
    • LBCs
    • Reverse Scorpions
    • SSHs

    Sprint/Mosey

    • Sprint 1 length of field, mosey width/length/width
    • Sprint length/width, mosey length/width
    • Sprint length/width/length, mosey width
    • Sprint entire perimeter of field

    Plankorama

    Mosey to cafeteria

    • 5 minutes of Peoples Chair w/ coupon
    • 4 minutes of Hand Release Merkins
    • 3 minutes of Heels to Heaven
    • 2 minutes of Burpees
    • 1 minute of BTTW/ Chicken Peckers

    Mosey to blacktop

    Triple Check

    • Partner 1 Elbow Plank
    • Partner 2 Dips with feet on back of Partner 1
    • Partner 3 Run to Fence, Backwards Back

    Mosey to Horseshoe

    Inchworm Bearcrawl around Horseshoe

    Mary (FKs, Alphabet)

    Ring of Fire

    Numberama, Nameorama, COT

    MOLESKIN

    YHC was expecting a colder, gloomier morning, but was greeted by perfect sunny and 70ish weather.  Lots of yawns coming from the Pax while waiting for the party to begin.  Marv was questioned about VCU’s post season destination to which he replied, nine months in the weight room.  Later it was revealed that VCU took pity on the lesser fortunate programs and gave up its spot in the dance this year.  Sounds a lot like Giselle explaining to the Brady bunch that you have to share Super Bowls with the rest of the NFL.  Seems a little off, but I’ll take Marv’s word for it.  Keymaster dropped a bomb while his feet were propped up on YHC’s back during the triple check.  YHC would like to lock Keymaster and Wilson in a car together with the windows up and see which one could make the other submit or die first.  Keymaster is the favorite at 10/1.  Great to have Angus back out for the fairweather section of the F3 schedule.

    ANNOUNCEMENTS

    Tuckahoes – need guys to man the Hoedown Party Zone

    F3 Bracket Challenge – Splinter to host again?

  • Salisbury/Powderham Loop

    2 runners posted to get in a few miles before the Wintry Mix descends upon us.  Conditions were excellent for a run – cool but not brutal and relatively little wind compared to recent days.

    We headed up Twin Team and turned right on Brigstock into Salisbury.  Second right on Mt. Hill for the loop around back to Brigstock.  Left on Brigstock back to Ellesmere – Right on Ellesmere into Powderham.  Right on Glendower and around the curve onto Drakewood and back to Twin Team via Cawood Dr.  Down Twin Team and back to Bettie Weaver – down past the high school and back to get up to 5.1 miles.

    Thanks to Rosie for posting and throttling it down today to run with YHC.  Great time as always.

    Short COT and off about our day.

    No More Gumbo for you