A PAX of two showed up to greet the returning cold and get in some running. We ran out for a while and then ran back. It was good to get back out on the trails and even better when No Idea noticed that the Low Bridge Tree had been removed, significantly lowering the chance that YHC would not get a concussion from running into a face high fallen tree. We did around 3 miles this morning.
Category: Richmond, VA
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Dry fields at Hoedown for a change
A dozen, including a well connected FNG, started their week off in the Gloom. We made the most of dry ground and ample moonlight by:
COP – Invisible Jump Ropes, Don Qs, Merkins, Scorpion Kicks, Flutterkicks, Helicopters.
Mosey to field- 4 Corners. 5 Burpees, 10 Merkins, 15 WWII situps, 20 Mtn Climbers. 2nd round increase by 5. 3rd round increase by 5 again. Then hit pull-up bars – 10, 8, and 6.
Triple check – Donkey Kicks, Box jumps, run.
Head to front of school- 4 sets of 20 PLTS. Then some bear crawl for good measure. Back to flag to finish with 3 min of Mary. Wedding Singer ttok us out.
NMS – Welcome FNG Handshake. Apparently he knows several PAX but Mr Holland gets the credit since he posted with him. YHC wanted to play on the top field for a while because it has been soggy up there for the whole winter.
Keymaster and Slurpee ran to the AO, ensuring he was not lost like last week. Plush put in solid work in his 2nd week in, great to have him back out.
Apologies go to Wedding Singer as YHC asked him if he was LIFO but apparently he’d been there the whole time. He’s becoming a hoedown regular. Another apology goes to Ronnie for the PLTs that put a hurting on his injured ass.
Congrats again to TYA on his 100 miler completion this weekend. There was mumblechatter on if TYA ran his 100 miler faster than Saab’s Cloudsplitter last year.
Have a great week men!
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A Solo Six…No Bush
1 lonely sole braved the return of Winter temps and the remnants of the windy weekend and took the opportunity to extend the mileage with no 0615 COT deadline waiting. YHC headed out and into to Tarrington for the traditional loop but once I reached the entrance to Tarrington at Robious Road, rather than crossing the road and into the bush, YHC turned around and re-traced the route back to the flag for a full 6 miles (with a lap around the BWES parking lot). Not a bad route and the Ashwell hill coming back up to Sheffield on the return was no joke.
COT was cozy and brief and held in the warmth of YHC’s vehicle.
See you in the gloom
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Partner assisted James crossing
Four Sunday regulars – three men and a doggo – braved some of the most beautiful RVA weather in weeks hoping for dry trails and calm winds. No disappointment.
Shakedown, Offshore, Sally (K9) and YHC set out with a general idea to proceed down the North Bank toward the bridges and figure out the rest later with a target of 7 miles. Basically this is what Shakedown thinks of as tapering for a 25K next weekend…
Decision was made to cross over to Belle Isle and return to the North Bank via Potterfield Bridge.
Sally started over Potterfield strong but trepidation grew as the sound of rushing water increased. Eventually no amount of encouragement from the team could get her to budge another inch. To be fair, the rushing water also sent Shakedown looking for some relief of his own.
Activate the partner assisted bridge crossing and Sally made it to the safety of dry land and we headed back. In the end we completed a leisurely 8.7 (8.9 for Shakedown as he ran ahead to find a john) miles. Just a tad over 7.
Lots of other runners on the trails today taking advantage of the gorgeous running weather.
Guys, thanks for the excellent conversations about power tools, yard fowl, photography and music. I hope Reba, Emmylou, and Dolly appreciate their new abode.
Good luck Shakedown, Upchuck, Honey Do, Flashdance (any others?) running the Bel Monte 25K in Wintergreen next week. Hats off!
Great work TYA finishing 100 miles! Amazing
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Better than average
Three regulars (now) posted for the most recent Punisher. After a fist bump or two in the parking lot, we moved to the schoolyard for the initial COP with SSHs x 20, Russian Soldiers x 15, DQs x 15, IWs x 15, and Arm Circles x 15 (big only, forward then reverse).
Mosey to the blacktop around the back of the school for 4 Corners – starting with one exercise in the first corner and adding one at each corner. Exercises were Invisible Jumpropes x 10, Merkins x 20, Squats x 30, and LBCs x 40. Moved to the playground for 5s – starting with 4 Pullups and 1 Burpee and continuing until finished with 1 Pullup and 4 Burpees.
Jog to the outdoor pavilion for 11s – starting with 10 Incline Merkins and 1 Flutter Kick (two count) and continuing until finished with 1 Incline Merkin and 10 Flutter Kicks. Saunter to the school wall for Triple Check including People’s Chair, Plank, and jog to Hermitage Road and back. Finish with a couple of minutes of Mary near the bike rack at the front of the school. Couple of minutes of stretching, COT, and YHC took us out.
Nice work fellas.
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Tour de Dogpile
30ish F3RVA men braved the sunny and 70 weather with 20 mph winds to what they thought would be a Sippy Cup Q but got Rosie instead. Flag planted deep to stay upright in the wind, a few requests to start early to get out of the wind ignored, clock hit 0600 and we were off.
Mosey toward the second circle but turn into the field when some construction flags were seen in the circle. Warm up with SSH, DQ, Hillbillies, add the Jville hop, merkins, LBC and flutter kicks. Continue to the second circle for the Golden Triangle. Bear creek, 10 merkins, run, 20 jump squats, backward run, 30 box cutters. Round 2 – bear crawl, 10 burpees, run, 20 monkey humpers, backward run, 30 2 count Freddie mercuries.
Mosey to the RustyCage, can’t miss a chance to stop here. Hardywood was headed to the trail, always 1 step ahead. Partner up 3 rounds of 5 pull ups, 10 WWII, 5 jerkins. Plankarama (lost an FNG here)
Now there’s enough light to head down the trail. Run down to the pump road, find a new partner. 100s for our brother crushing 100 miles today. 100 merkins, 100 jump squats, 100 old man V-ups (crunchy frogs), partner runs the pipe loop.
Mosey over to Love Hill (lost Upchuck), new partner. P1 runs halfway up P2 goes up with lunges, polar bears, and broad jump burpees. Mosey up the hill to the field by the parking lot for Mary to close it out.
NMM
First off Tclaps to Hitchhiker, that’s 2 weeks in a row he’s posted with 3 FNGs. Great work on the EH, somebody buy that man some coffee because coffee is for closers. Loose Goose brought an FNG but he didn’t make it past the Rusty Cage, I didn’t get the full story, merlot spill? Loose Goose is planning to have him out again soon. Seymour crushed some pull ups and jerkins today. Welcome back to Aisle 5 and his 2.0 Dirty Rice with his second post. Sippy asked YHC to switch the Q with him next week so he child stay home with the kids while his wife helped her mother. Luckily YHC had a late change of plans and got to stay in town for Dogpile. YHC had planned too hit the pipe loop since we only have one more week before daylight savings puts us back in the dark for a while. Hardywood tried to go straight down the trail but we can’t skip the Cage, or at least YHC can’t. Always a pleasure to lead this group but a large group at Dogpile is especially fun.
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14,411
8 wind-sailers guided their cars into The Creek parking lot and fired up a party that went something like this…
Mosey around the church building and back to the far part of the parking lot
COP – All IC – 20 SSHs, 10 merkins, 20 helicopters, 10 merkins, 20 flutter kicks, 10 merkins, 20 copperhead squats, 10 merkins, 10 don quixotes, arm circles, 10 merkins
Mosey to the cross at the other end of the parking lot and back to the same place.
The Mountain
Pair up – one partner exercises while the other runs to the cross & back. The cumulative exercises were 100 merkins, 200 two count mountain-climbers, 300 squats, 400 LBCs, 500 SSHs. Help the rest of the PAX finish.
Mosey to the cross
All IC – 20 American hammers, 20 freddy mercuries, 20 flutter kicks
Numberama, Namerama, Announcements, YHC took us out.
Announcements
- Breaking bread is open
- Support TYA in prayer and encouragement for his upcoming 100 miles this weekend!
NMS
YHC didn’t know what to expect with the wind gusting as he left the house. The workout was planned and Hardywood had sent a text asking for YHC to “bring it” so he didn’t want to disappoint.
YHC had the opportunity to climb and summit Mt Rainier (14,411 ft) in Washington State in 2009. The climb required perseverance in both the many months of training and the actual days of the climb. YHC remembered the challenge of the wind on that climb and used that as inspiration for this morning’s beat down.
The PAX gathered in the parking lot and ChowDAH shared how Opus had challenged him to show up. Opus was nowhere to be seen by 5:28 am and the PAX started barking about the pump-fake challenge. But then Opus rolled in with fight in his eyes.
The Mountain pushed the PAX to persevere and fight (you against you!). YHC intentionally chose the running to go from the far end of the parking lot to the cross on the other end. YHC shared how much he called upon God during his ascent of Mt Rainier and he encouraged the PAX to call upon whatever higher power they believed in for help. For YHC, he looks to Jesus and his perseverance with staying on the cross to achieve the victory over everything that stands between us and God. The sprints to the cross encouraged me. The rest of the PAX appeared to receive the same encouragement along the way.
The original plan was to have 200 American hammers but Recess had another plan. He raised his hand during YHC’s description of The Mountain. YHC called on him like it was elementary school and Recess said, “Hey, shouldn’t we have mountain climbers as part of this?” Kaboom! Request granted… 200 two count mountain climbers were substituted in!
Hardywood and Opus paced the “climb.” Some of the 2.0s disappeared behind bushes and cars at various points but they didn’t give up. They may have needed some entertainment or a change-of-pace.
The wind added extra fun to the running portion. In fact, the wind added extra fun to everything!
This morning provided yet another adventure with F3!
The Carpenter
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Welcome to TwinTeam
3 strong posted for a windy morning at Twin Team and spent some time on the hill. Winklevoss and YHC exited the cars thinking it was just the two of us when Mr. Holland rolled in right on time. A lap around the parking lot to collect him and we were off.
THANG
Head out of the parking lot and up the sidewalk over to TwinTeam. Stop in the cul-de-sac for a warm up of SSH, DQ, Copperhead squats, Merkins and Flutter kicks. Mosey up the road to the third driveway for instructions.
Jacobs Ladder – run 10 strides uphill, 1 burpee, run back to the mailbox for 10 merkins and 10 boxcutters; run 20 strides, 2 burpees and run back for 10 merkins and 10 boxcutters; repeato up to 70/7. Run the final 70 strides with Winklevoss but don’t return to the start. Mary – APD, LBC
Mosey halfway up the hill – Stop for clock merkins 5 each at 12, 3, 6, 7, 9 and 12. Mosey the rest of the way to the top of the hill – Mary – American Hammers, Dollies
Descending ladder – 10 strides downhill, 7 burpees; 20 strides, 6 burpees…down to 70 and 1. That took us almost to the bottom – continue mosey to the cul-de-sac. Peter Parkers, Cross leg lifts, Heels to Heaven. Mosey back to the flag with some time for Hillbillies, Hand release merkins, crunchy frogs and Freddie Mercuries.
NMM
After being out of town, moving, and taking a break from F3, Winklevoss has come back strong with at least 3 posts this week. Great work today and we should plan to see more of him SOJ. When it was briefly just YHC and Winklevoss the plan was to mosey around the AO and get some exploring done. Once Mr. Holland arrived plans quickly changed to introduce the two of them to TwinTeam. Mr. Holland attacked the Twin Team hill and crushed the ladders up and down. That hill has been known to destroy the dreams of many, especially when you throw some burpees into the ascent.
Great way to start the morning men.
Announcements –
CSAUP – still looking for a few good SOJ men to round out the 2 teams. Also looking for people to set up for the post-CSAUP party. Non runners contact Lockjaw, TYA, Honeydo or YHC to help out.
TYA is running 100 miles this weekend, we all know he’s going to crush it and he’s got the men of F3 to support him. Swirly is in charge of social media updates so be on the lookout for the fax. I don’t know if Saab is going to be allowed to drive the RV but with these winds I might be more concerned about the drive than the run.
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Oil Cans and Tube Socks
13 stallions came by foot to see what all the noise was outside with the wind. It seems that the wind woke many of us up in the early morning hours providing some lethargy pre-run.
Off we go on the Reverse Carillon routes of 4, 5, and 6 mile varieties.
YHC took us out.
NMS:
It’s great to see some new runners coming out. CSAUP training is in full bloom with Kubota, KeyMaster, Bootleg to name a few. Spit lit up the 5 mile route today and it’s always good to have a rare Fudd sighting.
Speaking of sightings, Labrat resumed running today. Today’s backblast title comes from a post-run Labrat conversation that Lockjaw overhead. Seems the Rat was doing some contrasting with Saab. Never a dull moment with this crowd.
Announcements:
- TYA starts his 100 miler tomorrow. Keep him in your thoughts through the weekend. Not because of the run, but rather for his safety in riding in a RV across three states in high winds with Saab, Circle K, and Swirly at the wheel. Might as well keep him in your thoughts for the run as well.
- Post-CSAUP festivities – We are looking for non-running PAX who are able to set up the finish line festivities. Inquiries can be made with Lockjaw, TYA, Rosie, or Honey Do.
Time to Taper,
Lockjaw
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March Comes in Like a Lion
Offshore piloted this AMRAP beat down a few weeks back. Today, March came in like a lion, and only noble warriors could withstand the high reps at high weights. Here is how it went down.
- COP
- 20 SSH
- 20 IW
- 10 2x merkins
- 20 2x LBC
- 10 pickle pounders
- 10 burpees
- 20 helicopters
- AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
- Weighted squats
- High pulls
- Weighted lunges
- Halos
- KB swings
- Run the bus loop
- AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 seconds
- Overhead pulls
- Sit ‘n presses
- Skull crushers
- Run the bus loop
- 20 lawnmower pulls – each arm x2
- Run the bus loop
- COT with YHC taking us out
Based upon the mumblechatter, one would think that YHC has a beef with Honeydo. Contrary to assertions made, I do not hate his arms. I warned that the last sets of exercises had burnout qualities. For the lawyers in attendance, appropriate disclaimers were made.
Solid work by the PAX today. Good pace, and hopefully we will reap the benefits later. Really fun group. A blessing to Q today.
God is good all the time!
Attila
- COP