Category: Richmond, VA

  • Name That Route

    9 runners of the two legged variety and 1 four legged canine runner embraced spring like weather for a run.

    We did the nameless route that we did a couple of weeks ago when it snowed.  Today we did it in reverse.

    Here is the 5 mile variation of the route.  Six milers swing out to Marv’s house for a more true figure 8.

    Marv took us out.

    NMS:

    Spring was in the air today not only in temperature, but with a chorus of frogs singing along the canal.  Speaking of creatures with habits, there was another Keymaster sighting about a tenth of a mile from where we saw him the other time we did this route.  Tuesday at this time, you can set your watch to Keymaster.  When we called out this time, he did reply quickly and clearly.  Now he just needs to explain to his other workout group what a Keymaster and Lockjaw are and what F3 is.

    Post race conversation centered around CSAUP planning and motivational aides for running.  Among other things, part of RP’s strategy is to let Kenya run most of the CSAUP.  The trick is to lay dog biscuits along the route and at all turns, because you know dogs can’t read maps.  At least, not very well.

    Finally, this route needs a name.  Ziontown, Old Westham, and Kanawha jump out to YHC as route names.  Or perhaps we focus on where Keymaster is from in Ghostbusters since we always seem him here: Gozer.  Pax, go ahead and name it in the comments.

    Always Be Tapering,

    Lockjaw

     

     

     

  • Running in a River of Rain

    5 SOJ regulars posted to River Run to log some wet miles this morning.  Distances varied, but hills were climbed, bush was found and penetrated, miles were logged, PAX members were soaked and deposits were made in little green buildings.  Just another great Monday morning at River Run.

    Tclaps to Rosie for destroying the Ashcroft mountain with time to cover some extra distance while Honeymoon pulled YHC’s struggling arse up the mountain and we made our way through the bush and down Twin Team.

    Great to have LugNut and Wedding Singer out this morning.

    Only 7 more Mondays until the CSAUP so come on out to River Run and get some Monday Miles in with us.

    COT, Number-rama, Name-a-rama and Rosie took us out with words of encouragement and prayer for our brotherhood and for all those within F3RVA who are dealing with the difficulties that life throws at us, especially Flatline.

    Back at it tomorrow with a Swirly Q at No Toll…giddy up!

    No more Gumbo for you!

  • Soggy Sojourners

    A pax of 2 dragged themselves out of bed, made the wise decision to not put on rain gear (?) and headed out for a little run.  YHC and Mudface decided to test running on the cross country trail for the first time in almost a month, and quickly realized they were 0 for 2 on decisions this morning, as it proved very muddy and slippery.  Called an audible, got back on the road, and meandered for a while, amounting to 3 miles in rain that went from a slight drizzle to steady downpour.

    Hopefully soon it will dry up enough to get back to running through the woods again–a lot more fun than road running–BEEP! BEEP!

     

  • 70 Percent Chance of Rain?

    7 PAX braved the rain for a sloppy beatdown that went something like this:

    THE THANG.  Mosey to the blacktop for COP.  Hammer Dances, Hillbillies, Mountain Climbers, Mariah Careys, V-Ups x20 IC.

    Mosey to the wall next to the gym for triple check.  Walk-Ups, Gas Pumps, and lap around the blacktop.

    Mosey back to the blacktop for two rounds of Touch-A-Bench.  In Round 1, one PAX finds three benches and performs 1, 2, and 3 Box Jump Burpees while the other PAX does 12-count Clockwork Lunges, then flip flop.  In Round 2, one PAX finds three new benches and/or swings and performs 5 Derkins while the other PAX does 12-count Clockwork Lunges, then flip flop.

    Mosey to the lower playground for an incline/decline Curb Crawl.  Bear Crawl down hill and Crawl Bear up hill, perform Merkins up to 5 then back to 1.

    Mosey to the bottom of Lindsay Court and pair up.  One PAX performs exercises while the other runs 4 driveways ahead and runs back, then flip flop.  Exercises were Walk-Up Merkins, Backward Broad Jumps/Ankle-Breakers, Crab Walk.

    Two count from Two Can and mosey back to the bus loop for some Mary.  20 American Hammers IC, then 49 Reverse Crunches IC.  COT

    NMM. YHC heard there was a 70% chance of rain on the way to the AO, and on the way home, heard there was a 90% chance.  PAX arrived home with solid evidence that the actual number is about 10 points north.

    Toucan mentioned that he is participating in Run Ranger Run: https://www.runrangerrun.com/Pretty cool.  YHC thinks TYA could compete with some of the team totals.  Too bad our early moseys were of the Gridiron variety.

    Good to see Goldberg.  YHC thinks he heard Goldberg mention he posted to Punisher in the gloom for a solo beatdown.  Respect.  Hope to see you at Hoedown more often.

    YHC snatched the Q from Upchuck at 5:29, but somehow he took it back at 6:14 for 49 reverse crunches.  Let it go!

    Continued prayers to PAX grieving the loss of family members including Flatline and Lockjaw.

     

  • Monday Funday

    6 warriors rose to greet the dawn of a new day.  The lens of success made it a nearly perfect 70 and sunny for a Hot Potato Q.  According to legend it went a little something like this.

    Hardywood COP: Mosey to duck pond, grab a rock and mosey to the base of the Hill of Ill Repute.

    10 Hand Release Merkins (arms out to the side) regular, 10 HRM right leg up, 10 HRM left leg up

    20 Mark Spitz (modified flutter kicks with arms extended straight over head)

    20 Squats with rock

    10 SSH Regular, 10 SSH Right Leg, 10 SSH Left Leg

    Pass to Bootleg: Dora

    Partner up.  One partner run up to the light and back.  Other partner is doing exercises.  Switch until completion.

    Exercises – 100 Dips, 100 LBC, 100 Lt. Dan

    Pass to Flatline:  Carry The Baby

    One partner runs with the rock.  Once that partner gets to a lamp post they call out in vain to the other partner and start doing squats.  Now, stay with me here.  The other partner that was called, starts running.  When they get to the partner who was squatting, they grab the rock and run to the next light pole.  While that partner is running with the rock, the partner who was squatting and waiting now starts doing mountain climbers until the partner with the rock gets to the next light pole.  Do this all the way around the pond.  Some how there were actually minimal verbal directions given here and we managed to pull it off.

    Pass to Wheelbarrow: Lindsey

    Decline Merkins/Box Jumps, 30/10, 25/15, 20/20, 15/25, 10/30

    Pass to Swirly: Check Your Head

    Start walking up hill with the rock over your head.  At the first light pole, bring it close to chest.  Alternate this until the flat area. Put rocks up and mosey back to the start. Unlike most of the NFL we completed this task without a concussion or getting anyone pregnant.

    Numberama, namerama, YHC took us out.

    Moleskin: Despite some clouds and a little rain, this group of men chose to laugh, support and challenge one another.  Even on the hardest days, there can be a little sunshine.  Just because your eyes can’t see it doesn’t mean your heart can’t feel it.

    Register for CSAUP if you haven’t already.

    Flatline has a hard job this week that he is more than capable of doing.

     

  • Another Mudder

    Nine hard chargers (seven in one pack plus TYA (spotted) plus Saab (Sight Un-Seen, but Saab-mobile left on-site) pushed forward through the steam and fog of another Sloppy Sunday Funday Run.  The group generally stayed off the trails this morning.  Some were under heavy puddles, some muddy, and some slightly above navigable.  The Russians hackers tracking our FitBit GPS signals recorded something like this:

    Cross Nichol Bridge, descend to service road, dodge puddles, rocks, and mud, take a left onto Belle Isle, left to follow the loop, cross onto north bank, New Bridge, steps to top, and Riverside Drive back.  One slight detour on Riverside as the PAX pushed themselves up the “real” Hillcrest of Richmond (the vertical climb version).  Snake around on Riverside to Westover Hills Blvd., and then cross the Nichol B. back to the VSF.

    Number-ama, Name-a-rama, Hardywood stuck the landing to take us out.

    NMS:
    No one signed up for the Q today, and while Shakedown continues to be the master of the Sunday Funday route department, there was unanimity among the PAX to declare that YHC still has the Q from the end of Dogpile yesterday.  Challenge accepted.

    Note: the Q will officially pass at 5:29 a.m. tomorrow to Offshore at Hoedown, as well as to any other PAX members signed up at that time.  Having had the Q for 28 hours at this point, YHC has newfound respect for the Olympic Torch runners who carry the flame of honor for hours on end.

    Hardywood, Rosie, and Offshore led the PAX for most of the way, followed by Flatline and Shakedown.  YHC thanks HoneyDo for another Sunday trudging along with YHC.  Much appreciated, brother.  

    The group was full of mumblechatter today.  Discussions of angry coaching, Shakedown’s exceptional photography, various career options, extorting greedy employers, 6th-grade-is-the-new-11th-grade, and other matters made the 8+ miles pass in a jiffy.  About halfway through the run, the PAX sighted TYA on Belle Isle and immediately engaged in the centuries-old tradition of “Touch-a-TYA.”  That’s the price of fame, my friend.  Everybody wants a piece.

    YHC also thanks the PAX who had an extra few minutes for ETs today.  Y’all are funny, funny men.

    Let’s continue to keep our Brothers and their families in their prayers.  It’s been a challenging winter for many of our PAX.  This week, Lockjaw (father-in-law) and Flatline (Father) each lost close family members.  Let’s keep them in our hearts and prayers, and be ready to offer a hand when needed.

     

  • Nutz to Nutz

    25 warriors came out for Lockjaw’s 2nd Carillon beat down of the week.  This is what transpired more or less.

    Mosey to the far circle for COP:

    • Russian Soldiers
    • Helicopters
    • Don Quixote
    • Imperial Walkers
    • SSH
    • LBC

    Mosey back to the Rusty Cage for 7-11s:

    • 7 wide grip pull ups and then 11 dips – three times through
    • 7 dive bombers and then 11 partner assisted bicep curls – three times through
    • 7 regular pull ups and then 11 Captain Thors – three times through

    Mosey to the large field in front of the Carillon and establish a large circle.  Bear crawl counterclockwise and perform merkins of the appropriate amount on the clock face – 3, 6, 9, and 12 while bear crawling in between.

    Line up for indigenous people pole smoker run.  Pax on end does 6 heels to heaven while the rest of the Pax holds 6 inches or at 90 degrees.

    Make the trek down Love Hill and partner up.  Partner 1 runs to the top of the hill while the other partner does lunges.  Swap roles.  Next exercise was broad jump burpees and then polar bears until the Pax reaches the top.

    Partner up with someone of appropriate size.  Partner carry to the top of the embankment, jog down and repeat with different roles.

    Mosey back to the SF and circle up for some Mary.  YHC borrowed a tennis ball from the dog park and threw to Saab who ordered up some Rosalitas.  The ball was passed to Flipper, when Upchuck cut him off and led reverse crunches in such abundance that YHC called it at 7am to do COP.  Upchuck does not like sharing with others.  🙂

    Labrat took us out.

    NMS:

    With a group this size, there is always some mumble chatter.  Rusty cage produced most of it, including this backblast’s title.  Fudd and I were face to face on the dip bars when he shouted “nuts to nuts”.  YHC is glad he didn’t inch his way closer for that set.  Dive Bombers made their repeat appearance and once again required a demo as well as various alternative nomenclature to convey the concept.  “Muffin Diver” seemed to resonate with Saab for some reason.  Must have been the name of the boat where he took SCUBA lessons.

    Fellowship at ETs was great as usual with a wide variety of topics in conversation.  TYA, Bleeder, and Gomer Pyle joined us.  Great to see our Pax on the mend come out for coffee and conversation.

    Announcements:

    • Who has HDHH this month?  That would be this coming Wednesday.  Some talk of doing another brewery run.

    Always Be Tapering,

    Lockjaw

  • Rock the bells

    A PAX of five posted for this week’s Circus Maximus.  We assembled in the pretty parking lot and after some conversation about who might take the Q that morning, we jumped in and started with the following, roughly in cadence:  SSHs, Imaginary Jumpropes, Imperial Walkers, Don Quixotes, Hillbillies, Shoulder Taps, Figure Eights, and Arm Circles.

    We grabbed our kettlebells and moved to the covered walkway adjacent to the bus loop.  We completed an 8 minute EMOM alternating Sit and Press and Overhead Press, targeting 15 to 20 reps each minute.  We followed with another 8 minute EMOM alternating KB Swings and Dead Weight Squats, targeting a similar number of reps as for EMOM one.  We finished EMOMs with a third 6 minute version with Standing Rows and Curls, again targeting 15 to 20 reps per minute.

    We then completed a Weighted Nine, keeping our bells off the ground for 9 minutes – during which we walked with our weights and completed a range of holds, hangs, and exercises.  We finished with a couple of minutes of stretching and then a COT with Attila taking us out.

    Good being with you guys.  Nice mumblechatter, but crappy cadence counting.  Thanks for the opportunity to lead.

  • Carbon footprint

    A pair posted for The Punisher.  YHC and Sonny left our neighboring houses separately and arrived at Holton Elementary with a couple of minutes to spare before the 6:30 PM start time.  Sadly YHC drove to the AO for whatever reason (gloves were in the truck, etc) while Sonny got in a pre-game mosey.

    We left the parking lot for the soggy schoolyard for SSHs, Russian Soldiers, IWs, DQs, and Arm Circles.  We moved to the southeast corner of the school property for a Four Corners variation – 10 Merkins followed by a mosey to the next (northeast) corner for 10 more Merkins.  Continue around the school property counterclockwise doing the same with a finish back at the start corner also with 10 Merkins.  Relocate to the school wall for a Double Check – one holds People’s Chair while the other jobs to the Laburnum Avenue sidewalk and back.  Repeat.  Then another round holding Plank.  Then a final round with People’s Chair again.

    Head around the back of the school for an Elevens round with Dips and Squats – starting with 10 Dips and 1 Squat and working through the sequence until the inverse is completed.  Return to the front of the school for extended Mary with LBCs, Hello Dollys, Rosalitas, Freddy Mercuries, Flutter Kicks, and APDs – various rounds of various reps.  Stretch for a couple of minutes.  COT and YHC took us out.

  • A Rectangle

    YHC arrived with Swirly and EF Hutton stretching and 10 mins left at the gloom. Yes, YHC looked different…..his beard is gone. 19 men arrived for YHC first Q of RAMM and directions were communicated. YHC was thinking, simple route! Run down Grove, return up Monument to Commonwealth and to Mary. 4 milers turn L on Boulevard to Monument, 5 milers turn L on Meadow to Monument and 6 milers turn L on Harrison and L on Franklin to Monument.

    Number-ama, Name-r-ama, Announcements: Upchuck, 10K training team, at The Healing Place after Dogpile, 3 miles this Saturday, 0730.  CSAUP-just find a team and do it!!

    YHC took us out!

    NMS: No RAMM Gears this am. Bleeder and Labrat took off slightly early so they did what they can do. You showed up!  6 milers-off like a rifle shot-nice work, Saab, Dutch, Sippy Cup, Marv, and Swirly with a little extra credit, especially at the end. YHC choose 5 miles. EF Hutton and Offshore, pleasure to run with you men this am. Shakedown, Honey Do, and Upchuck were in similar pack not far behind. Crash-thank you for visiting from C’ville. Lola-just buy it!! Lugnut-good to see you this am! Pucker always shows for RAMM, nice work!! TYA started from his home for an extended run and made COT-60 degrees and he looked like he jumped out of the bath tub!! Wedding Singer and Swirly made COT just as PAX was closing out!

    We have PAX members struggling right now so continued prayers for them.  Way to push yourself this am gentlemen!! We are always capable of just a little bit more!!! Enjoy this day and savor those moments!! This group is awesome and only those who post understand!!

    Loud and Proud!!

    Flatline