Category: Richmond, VA

  • IC – In Conversation

    An SOJ Pax of 4 fought the comforts of the fs to post to SOT on a frosty morning (0 from New Market or Hallsley). The beatdown went something like this:

    THANG

    Döner Kebab on Q

    30s late start = immediate COP in parking lot (all IC – in conversation after in cadence failed): SSHs, Russian Soldiers, Crunchy Frogs, Flutterkicks, Copperhead Squats, Plank

    Mosey to bus loop for Curb Crawl: BearCrawl across, 2 merkins, CrawlBear back, 4 merkins (increase by 2 up to 10 and back down)

    Mosey to random place in grass in front parking lot of school, partner up for Touch-a-Tree: partner 1 performs WWIIs, partner 2 touches 1 tree and returns, switcheroo (increase number of trees touched each time up to 4, different tree each time)

    Mosey to front of school to benches for Tabatta: Dips

    Roscoe on Q

    From sidewalk in front of school – Modified Dora: 10 merkins, 20 LBCs, 30 squats (focus on form), run a lap around parking lot (repeato x3)

    Stay on sidewalk and partner up for Indian Arm Wrestling: right hands together facing each other, outsides of right feet touching, on count of 3 try to force the other to take a step. Loser = 5 burpees, Winner = 10 LBCs (Fight each member of PAX)

    Quick mosey to parking lot for Human Footbal Sled Drill: partner up, face each other and lock shoulders, 1 partner acts as sled and gives resistance while the other pushes “sled” about 25 yards. Repeato with each member of PAX with LBCs in cadence inbetween

    Mosey back to SF for very quick COT – Gumbo took us out

    Naked Moleskin

    Upon initial assembly, Roscoe bemoaned the poor user experience of using his phone to try to sign up to Q. YHC invited Roscoe to take the Q…and the compromise was made to share Q responsibilities.

    The conversation was a good one, but the workout needed to start so YHC called SSHs and tried to keep cadence but it wasn’t worth it. So we enjoyed the initial COP IC – in conversation.

    There was still some icy spots on the bus loop which made the Crab Crawls interesting…more like Crab Scoots in some places.

    Great to have Roscoe Q and throw out some fun activities. I think he was undefeated in the Indian Arm Wrestling. Unofficial results: Roscoe (3-0), Döner Kebab (2-1), Gumbo (1-2), Rosie (0-3)

    Football Sled Drills must be easier if you’re taller…or used to be an offensive lineman (Gumbo). Good fun all the same.

    Not surprising to NOT see Honeymoon, Marmaduke or Wilson out since they ventured to Cville the night before and had a late return. But where was everyone else??!?

  • Lonely Wed afternoon run

    TYA posted on a cold Wed for a solo trail run.  7 miles put in.

    TYA OUT

  • Love Loops on Crunchy Grass

    An SOJ Pax of 9 braved black ice and arrived for a NoToll beat down that went something like this:

    THANG

    Mosey off of blacktop ASAP

    COP on bball court: SSHs, DQs, Imperial Walkers, Merkins, Flutterkicks, 3 Arm Circles

    Mosey down side path, gingerly cross parking lot to soccer field

    Partner up for Love Loops: just like Love Hill, partner 1 runs in one direction around perimeter of soccer field, partner 2 performs slow moving exercise(s) until caught; swap, partner 2 runs in same direction as partner 1 until slow moving exercise completes a lap

    Loop 1 – Bear Crawl + Forward Lunge

    Loop 2 – Imperial Squat Walkers

    Circle up for some quick Mary: Hello Dollies, Dead Cock Roaches, LBCs

    Loop 3 – Crab Walk or Backwards Lunge + Bob & Weave

    Mosey back to bball court for final COP: 10 Burpees OYO, American Hammers

    COT – Gumbo took us out

    Naked Moleskin

    Awesome winter morning to be out and at ’em, gentlemen. Thanks for showing up.

    YHC planned to introduce Love Loops on NoToll’s parking lot circuit, but Mother Nature had other plans. No bother, use a bigger loop on the soccer field instead.

    Partners didn’t really work out for the Love Loops, it was more like 2 teams…which worked out better really.

    The Imperial Squat Walkers took ages…it felt like the Golden Horseshoe all over again.

    Shakedown seemed shocked to be this morning’s War Daddy…you played the roll well, brother.

    More DK Q fun at SOT tomorrow and 45MOMM on Thursday.

    YHC expects to see Honeymoon, Marmaduke and Wilson to show up for SOT tomorrow after traveling home late from Cville to watch another glorious UVA bball victory tonight.

    Announcements:
    F3 RVA CSAUP overnight April 13-14 (FYI, conflicts with the Y Princess Spring Campout for the Chickahominy Nation)

  • Slipping and Sliding

    A PAX of three slid (literally) into the gloom and this is what we did:

    20 LBCs OYO to wait for Phonics.  Mosey to Chickahominy MS parking lot for Invisible Jumpropes, merkins, LBCs, and DQs all IC.

    Mosey to Cool Spring ES bus loop for Dora 1,2,3.  100 merkins, 200 squats and 300 LBCs as a team.

    Mosey to middle school track area for Jacobs Ladder.  Run to other side and perform 7 LBCs and run back to perform 1 WWII situp.  Repeato until 1 LBCs and 7 WWII situps.

    Repeat Jacobs Ladder with the exercies Squats and Lt Dans.

    Mosey back to flag.  Numberama, Namearama, YHC took us out with a quick prayer.

    NMS: YHC was sitting in the parking lot at 0525 by himself this morning.  This is a rare occurence as YHC is usually one of the last PAX to arrive.  At 0528, Opus slides into the parking lot, so YHC does not have to count IC to himself.  With the black ice and last night’s college national championship game, many PAX chose to stay off the roads and nestle in the fartsack.  Phonics arrived right on time (for Phonics) and we tried our best to mosey on the icy sidewalks.  YHC anticipated the fields were going to be a sloppy mess and the original plan was to stay on the sidewalks and parking lots.  Running on the fields provided much more traction than the pavement.  Glad everybody stayed safe and avoided any injuries.

    Enjoyed the company of Opus and Phonics.

    Circle K

  • Heartbreak Hat Trick

    A pax of 3 enjoyed the warmest day in YHC’s recent memory – 33 degrees and dry! Here’s what went down:

    COP:

    SSH, arm circles (reverso), imperial walkers and merkins.

    Mosey to the track.  We completed a lap while YHC called out the number of burpees to perform every few feet.

    Next to the concession stand where we did 4 sets of 25 LBCs, 20 dips and wall sits (plus one round of balls to the wall).

    Then to the back side of the school for polesmokers down the row.  First guy does 5 with the other PAX holding 6 inches and so on.

    After hitting all the poles, it was back to the track for a triple check: LBCs, derkins and running one side of the track.

    Next we set off on a leisurely pace around the track with stops for LBCs (25×2), jerkins (10×2), and an attempt at infinity merkins on the bleachers (not too successful)

    Then, back to the flag for numberama, nameorama, and YHC took us out (in probably the least coherent manner yet seen in F3RVA).

    NMS:

    YHC expected a large group would share in this wonderfully balmy weather.  Not realizing the effects of many cold days and then a little rain, the roads were fun.  YHC may or may not have played in the parking lot with his VW until common sense, and the memory that a police substation was across the street, kicked in.

    Instead of a big group, he sat alone in said VW at 5:30.  After contemplating the options, he set off for a run around the track.  Within minutes, Mr. Holland and then Flipper arrived.

    Great work gentlemen.  Always a pleasure.  See you in the gloom.

    Ronnie.

     

  • Slow and Sloppy Wins the Race

    Yeah, today was interesting.  YHC had new routes in mind ready to try them out with today’s warmer weather.  Upon arrival at the AO, all pavement was glazed with a thin layer of ice. Plans went out the door and we did a penguin run as a group.  Slow, steady, and trying to find traction wherever it may be found.  Side of road.  Down the middle.  Different theories were tested with ineffective results.

    Finally, we yielded after a few miles and headed to the intramural field for a few laps.  The seals showed up with the same idea and we amicably shared the space.  Despite my prodding, Swirly exercised restraint and did not jump into their ranks and begin leading them through exercises.

    Swirly took us out.

    Post run conversation centered around the CSAUP.  Pax should be warned about TYA’s promising potential as a campaign manager.  This glimmer game through as he discussed harboring Pax runners from other nano regions in his basement for region residency and allegations that Marv will be impressed into service for Richmond Proper as he has not paid taxes in the county yet.  Swiper became informed of the CSAUP and quickly reaffirmed RP’s domination over the suburban sprawl.

    Let the games begin….

    Time to Taper,

    Lockjaw

     

  • Let’s Head to the Track

    2 Warriors and 1 man already getting his miles in, stormed the grounds of Atlee for another edition of Tomato Run.

    This how it went down:

    Mosey to gravel track next to Chickahominy MS and Cool Spring ES.

    Track Intervals

    Going at about 75% to 80% pace the following was completed (including some moseying in between runs)

    • 1 Mile
    • 2 800’s
    • 2 400’s
    • 4 200’s

    Mosey back to Atlee parking lot

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    Another snow day for kids in RVA allowed Phonics to post this morning. YHC enjoyed catching up with him.

    No Idea got his normal early start and completed lap with a run/walk pace.

    Mumble Chatter centered the coming year for F3RVA and our kids

    SPIT ON THAT!!

  • SOP-ONLY at River Run

    2 SOP wackos started the work-week with a few frozen miles, and we managed to stay up-right the entire time.  Just under 5 miles traversed – a big thanks to Rosie for keeping it in low-gear and hanging with me for a nice jaunt through Tarrington.

    Announcements:

    CSAUP – a BRR-style tour of the F3RVA AOs is coming in mid-April.  Routes, obstacles and details to come.

    Have a great day men.  No more Gumbo for you!

  • Slippery when wet

    6 strong hit Batteau this morning for a hot potato q and here is how it went down..

    Swirly : COP – SSH’s , Windmills, Helicopters, Bunny hop burpees , IW’s

    3 stations – 15 reps 3 rounds – dips on the bench – incline merkins on the steps, derkins on the bench.

    Sippy Cup: Polar bears – starter sprints across the field – back across the field – starter sprints , WW11 sit ups.

    Bootleg : Find a tree – 3, 6, 9 – partner up run touch tree –  exercises – squats, Balls to the wall, LBC’s.

    Wedding Singer : Figure 8 – run the loop – burpee at the start add a burpee each time you finish the loop.

    Bleeder: Lunges on the street 1 block – backward run back to the start – full sprint – side shuffle / backwards run back to the start.

    Back to the flag – Wheelbarrow took us out..

    Way to work guys – great way to start the week…

    See y’all in the gloom..

     

     

  • 70 and Sunny

    10 Strong came out to play in the snow, here’s how it went down:

    COP

    Side Straddle Hop (15 count)

    Merkins (10 count)

    Flutter Kicks (15 count)

    Don Q (10 count)

    LBC’s (15 count)

    -Take a long lap around the neighborhood, back to parking lot…

    THANG

    -Page out of EF Hutton’s playbook.  Partner Up- Bernie Sanders up and Down Hill while partner does burpees.  Switch and continue until total 100 burpees.

    -Up to the Field  = Stay with Partner for DORA

    100 Merkins

    200 Squats

    300 LBC’s

    -Partner UP:  Wheelbarrow to 25 yard line, 50 yard line, and 75 yard line (stop at each and do 10 Merkins).  End of Field, switch and other partner pushes, rinse and repeat on way back.  Audible at 50 yard line on way back, time to Mosey back to the flag…

    Mary – Tossed the Potato to Kubota for some ab work!

    NMS:

    YHC was very impressed by the PAX this morning….  To my knowledge, despite the repetitive potential pitfalls (ice, snow, curb, ice, now curb, step), nobody took a tumble.  This was especially remarkable during Bernie Sanders up and down the hill (thanks EF Hutton for starting this a month or two back).

    Kubota got his feet wet and did a great job with cadence during Mary, well done.  Fudd took us out (thanks buddy).  Well done today guys, great start to the week.

    Numberama, Name Aroma….

    Announcements: None, it’s cold!