Category: Richmond, VA

  • Bootleg’s Lost Tracks

    Ten Road Scholars showed up for this week’s Spider Run.

    We ran the Honaker routes.  Up the main entrance and take Campus/Towana to the access road by Three Chopt.  Left on Grove.  4s turn left on Maple, 5s on Wilton (then left on Dillwyn, right on Seneca), and 6s on Wisteria.  Everyone takes Patterson west to Honaker.  Honaker across Three Chopt and down Boatwright.  Past the Robin’s Center, cut across the parking lot and down the lake.  4s and 6s take a left to the VSF and 5s take a right to go around the lake to the VSF.

    Wedding Singer took us out.

    NMS:

    Pre-run, TYA went into CSAUP recruitment mode, enlisting Dutch and Bootleg for Team RP.  YHC got a hard commit from Taxi Cab for a West End team.  These week’s of training are paying off and he is getting ready.

    Bootleg was lost in his tracks somewhere on the route.  The Pax sent a search party out for him afterwards.  Little did Bootleg know when he signed up for Team RP, that it came with TYA’s “lost runner insurance”.  He will cover the ends of the earth to keep his team fit for race day.  Hopefully, he will turn up.

    Time to Taper,

    Lockjaw

  • No Flu Zone

    Four regulars posted for Saturday’s GridIron workout.  Johnsonville had the Q, but also had the flu, so he gave up the former because of the latter.  We went at it like so, starting with SSHs, Johnsonville Hillbillies, DQs, Russian Soldiers, LBCs, and Arm Circles.

    We remained in the parking lot for a short field Beast.  Starting at one curb, we hit each of three parking lot center lines for exercises on the way across the parking lot and back, completing three reps of each exercise at each stripe but continuing for 12 rounds.  The exercises were Pickle Pounders, Mountain Climbers, Slow Squats, Carolina Dry Docks, Flutter Kicks, and Burpees.  We reversed the order for rounds 7 through 12.

    We moved off of the parking lot to a set of bleachers facing a downhill into the woods – a great set up for Dip ladder.  Started with 21 Dips and ran down the hill and backpedaled back up for 20 Dips – and so on until 1 Dip completed.

    YHC set a couple of kettlebells on the sidewalk prior to the workout and we completed a quick ring of fire passing the weights around our circle before finishing with a little stretching.  COP and Attila took us out.

    Nice work guys.  Even a short field Beast can eat a workout.

  • Backblast backlog

    YHC and Nightcrawler posted for the first February Punisher.  We left the parking lot for the gym-side school yard for the COP, completing some of the usual with SSHs, Russian Soldiers, DQs, IWs, and Arm Circles.

    We headed around the school to the end of the bus loop for several Tabata/EMOM-style rounds.  For the first round, we completed 25 x LBC varieties, including the usual, right leg straight, left leg straight, right leg crossover, left leg crossover, both legs straight, reverse crunch, and usual again.  For the second round, we completed 15 x each of Merkins and Slow Squats.  For the third round, we repeated the LBC sequence again.  We jogged a lap around the bus loop after each round.

    We moseyed back around the school for a few minutes of People’s Chair and Planking followed by some stretching.  Fast COT and YHC took us out.

  • Haiku?

    4 Davillians decided to get some miles in before the rain came.

    This is how it went down:

    THANG

    YHC the lone wolf once again on the long mileage, headed to Kings Charter and back getting in 4.5 miles and finished with 5 sets of parking lot sprints.

    Team Headlamp headed out to Honey Meadows and back to get in about 3 miles.

    MOLESKIN

    Opus shared they had a very “interesting” conversation during their run today but didn’t share the details with YHC.

    Mumble chatter afterwards centered around writing a BB in Haiku.

    ANNOUNCEMENTS

    • Rumor is there maybe a Dogpile pre shirt order out soon. Stay Tune!
    • The 2018 logo shirt is out. Pre-order is up till the 28th of this month
    SPIT ON THAT!!

  • Start By Going Uphill

    3 regular SOJ men posted this morning at River Run, in hopes that it would not rain that bad and it was 63. WHY NOT!! YHC showed up with Gumbo already present but one school bus running and a box truck for clothes running too. Gumbo and YHC hopped out of our SUV and stated “Weird.” DK came in hot with 30 seconds to spare.

    0530…time to mosey with DK arranging gear and quickly caught up. Mumblechatter started early and 5 miles was our goal. Across Robious Road, up Twin Team to Ellesmere. R on Ellesmere to Brigstock. L on Brigstock than R on Mt. Hill back to Brigstock. L on Brigstock to Twin Team and down the hill for loop around James River HS. Back to Betty Weaver with bus loop run and done 0615.

    Number-ama, Name-r-ama. Announcements. Lots of prayers need this week for PAX members–Fudd, Lockjaw, Circle K and anyone else YHC may have missed. For everyone else, prayers for health and the ability to be present!

    NMS-Basically, RVA appears to get smaller for all of us YHC believes. Our F3 relationships DO mean something and it is great when we see each other outside of F3! Gumbo and DK-great to run with you men this morning and way to push for approx. 5 miles. And goggle odometer-WAY OFF!!

    Only those who post understand!!

    Loud and Proud!

    Flatline

  • Asphalt and Concrete Only

    Alternate Title: “Q HAS TIMEKEEPING ISSUES”

    16 pre-dawn warriors decided that the comfort of the fartsack was no match for the determination and dedication of bettering themselves physically, mentally and spiritually.

    This is what went down:

    COP:

    Helicopters x 15

    Don Q’s x 10 (Saab speed)

    SSH x 20

    Russian Soldiers x 10

    Imperial Walkers x 10

    Merkins x10

    Crab cakes x10

    LBC’s x 10

     

    Thang:

    Four Corners on the Asphalt Abyss

    1st corner: 2 count Freddie Mercuries

    carioke to…

    2nd corner: Burpees

    broad jump to…

    3rd corner: Jump Squats

    carioke to…

    4th corner: WW2 sit-ups

    broad jump back to 1st corner

    3 rounds @ 10 reps/20 reps/30 reps each except Burpees (5/10/15)

    Plank-o-rama for the six.

     

    Mosey to Asphalt Hill for…

    Jacob’s Ladder with Clockwork Merkins

    Bear Crawl up to top of hill and perform 1 merkin at one o’clock

    Crawl Bear down to bottom and perform 2 merkins at two o’clock

    Repeat all the way to twelve o’clock.

    Al Gore when finished

     

    Mosey to cafeteria wall for Triple Check

    Partner one does Dwight Howards on wall

    Partner two does LBC’s on concrete

    Partner three runs the bus loop

    Three Rounds

     

    People’s chair to wait for the six

    BTTW, then 10 Chicken Peckers OYO, then BTTW for a nice slow 10 count from Wedding Singer

     

    Mary:

    Hello Dollies

    Heels to Heaven

    Rosalitas

    Hold six inches for a 20 count

     

    Finale:

    Merkin Ring of Fire

    5 Burpees OYO

     

    Number-rama

    Name-a-rama

    YHC took us out with a prayer of thanksgiving for this day and for the brothers of F3.  Lifted up the families of Fudd, Lockjaw, Sippy Cup and Circle K.

     

    NMS:

    YHC started to get worried about the condition of the AO right after Dogpile Saturday when the current monsoon that we are having began.  YHC and Lowery (not an F3 name), YHC’s faithful four-legged 2.0, moseyed up to the AO on Sunday afternoon during a break in the weather.  The field was only suitable for Labradors that love to swim!  YHC had some exercises planned for the field using his BIG CONES, but other plans had to be made.

    16 is one PAX short of tying the record at Hoedown.

    Slurpee and YHC showed up early to the AO because of YHC’s anxiety with EF Hutton already there and ready to go.  Then the cars started rolling in.  I had been expecting a small group and what I got was a large one.  Never underestimate the dedication of your fellow PAX!!

    YHC’s cheap timekeeping device stopped working during Mary and a guess was made after Mary was over that it was 6:15.  YHC called out Number-rama and was quickly told that we had 5 minutes left.  Thus, the Merkin ring-of-fire and Burpees.  YHC also learned that when you Q, 45 minutes seems like an hour!

    YHC was relaxing on his couch Sunday evening when all of a sudden the Tweets came in!  A couple of the PAX(Honeydo and Splinter) tweeted that YHC would have a hard time sleeping last night and that he would be practicing the workout in his head all night.  YHC actually slept well until 3:45am when he woke up and laid there not wanting to miss the alarm clock.

    YHC would like to thank everyone for their support and encouragement!  I had a great time and will be putting my name on the Q sheet today for future workouts!  I also want to thank Keymaster for getting me involved in my first F3 workout in October, but it is the rest of you that have kept me coming back!!

    Have a great Monday!!

     

     

     

     

     

     

  • 70 and Rainy

    4 strong posted @ Batteau this morning and here is how it went down.

    COP: SSH’s, Windmills, IW’s, RS’s

    4 Loops: run loop while others do exercises which included – WW11’s, regular planks, and elbow planks, Flutter kicks, squats, LT. Dans.

    Arms:  5 pull ups, 10 incline merkins 15 dips – 4 sets.

    Indian Run around the front side of the park back to the circle.

    Curb Crawl : 1-5 ladder and back down. bear crawl to the curb incline merkin – crawl bear back decline merkin .

    Partner Leg toss : 3 sets of 20

    Tennis Court:  10 hand release merkins – lunge across to the fence – 10 donkey kicks run back – plank.  10 wide spread merkins high knees across to fence 10 donkey kicks run back – plank. 10 close grip merkins karaoke across to fence 10 donkey kicks run back 10 regular merkins .

    Mary : cross leg lifts – APD’s LBC’s.

    The mumble chatter this morning revolved around how nice and warm it was this morning – think we are all ready for spring/summer….  Been awhile since we sweated like that … Great work guys..

    Lot’s of folks within our F3 family continue to be  in our thoughts and prayers.

    Hardywood took us out>

    See y’all in the gloom…

     

  • Soggy Sunday

    7 bravely ignored the forecast this morning and made it out to Sunday Funday (70, and not raining so close enough to sunny) though not all at the same time. YHC signed up last night in what may be the beginning of a tradition Qing soggy Sundays.

    7:00 came and went but YHC must have misunderstood Gomer Pyle and he expected to see him this morning. Hearing and comprehension aren’t his strongest attributes. More surprising was the absence of Saab. Unprecedented. In any case by 7:02 five of us headed out for the route – across the bridge, up the access road, left turn around the west side of Belle Isle, back across the T-Pot and up up up Riverside Dr. for approx 8.3 miles.

    Bootleg cut straight across and then ran the access road back to Reedy Creek entrance and jumped on Riverside.

    TYA – the mile slaying warrior – was spotted and joined the main pack of the Pax for a bit before continuing his long run.

    Lola appeared out of nowhere headed the wrong way – he happily joined us for the rest of our run

    YHC is grateful for the good conversations with Upchuck, Offshore, Whistleblower and Lola on the run and the post run conversations with Bootleg (happy to see this road warrior becoming a Sunday Funday regular) and TYA (this maniac is beginning his taper towards a 100 mile run!!!) and was sorry to miss the continued 2nd F he assumes took place after his exit

    if there were announcements they are not remembered  YHC took us out

    Thanks y’all – Sunday mornings might just be my favorite

    I’m sure I missed something- please remind me in the comments.

  • OTB

    Only 2 today for OTBs as we we headed out to beat the rain as Rosie enjoys sunny vacation!  Total distance was a good solid 5 miles as we ran the mine course backwards making the last climb out of the neighborhood a fun steep exit.  Always great to get the Sunday run in and we need to get more runners out as the CSAUP is approaching!

  • Unfinished business

    25 came out to play before the rains came at Dogpile. Here is what happened before Swirly said verbatim:  “I like the Penis” at the end:

    COP – Modified disclaimer, Imaginary JumpRope, Merkins, Helicopter, Don Qs, Flutterkicks, Scorpion kicks

    Head back to Amphitheater – Self-destruction (finish up to the end after audible last week) –  Increase all the way up steps:  SSH, V-Up, and Merkins.  Head down to Rusty Cage:  4 Sets of 5 Pull-Ups & 10 Dips.

    Back up to Amphitheater field for Human Centipede. Then PAX stays split each group goes to COP circles on side of Carillon.  2 Burpees, run to other circle then 4 burpees, all the way up to 10 Burpees.  Back to field – Sprint across and back, with some burpees thrown in for Wilson.  Partner up for 4 sets of 20 PLTS each man.

    Finish up with Honeymoon Suite and back to the flag and Swirly took us out.

    NMS – YHC knows how much it must have bothered Circle K that the PAX ran out of time on the full Self-Destruction last Dogpile.  That was a great way to start and also eat up a good chunk of time.  It also kills any mumblechatter quickly.  PAX who were not there last week, like EF Hutton, were left to learn how to do a V-Up.  YHC was not about to attempt a proper V-Up demo and the PAX figured out there is a lot of flailing on the ground required.

    Good to get in some more Dips at the Rusty Cage.   The Human Centipede may work best with a smaller PAX as even splitting up to 12 man groups is a long way to hop.  Also good to see Wilson back in the Gloom, maybe some of the New Market taunts on recent BBs are working?

    Lab Rat and Marmaduke were talking Great Danes as Lab Rat is in the market for a small horse, maybe to mill his grains for his homebrew needs.  Too much infantile mumblechatter in the Honeymoon Suite to even mention although to clarify this is not where Swirly said “I like the Penis”

    Annoucements – CSAUP upcoming – sign up for a team. Kubota has his VQ on Monday at Hoedown.  New Dogpile T-shirt orders coming.

    Prayers for Fudd’s sister and their family.