Category: Richmond, VA

  • A BRR Salute @ Twin Team

    3 Robious Corridor Soldiers converged for a Twin Team Workout. The Q was operating on less than 5 hours of sleep, but escaped the lure of the FSack and remembered his headlamp! The workout went something like this:

    COP: SSHs, DQs, Bob & Weaves, Merkins, Freddie Mercuries, BoxCutters, Russian Soldiers

    Mosey across Robious to Twin Team

    10 Burpees OYO in cul-de-sac

    In honor of our F3 RVA Brothers running big hills, run up Twin Team. Run back down.

    Circuits up & down Twin Team: different combinations like
    40 strides forward + 20 bear crawls strides
    40 strides backwards + 25 LBCs
    40 lunge strides forward
    40 crawl bear strides
    20 Lt. Dans

    Run back up Twin Team.

    Mosey back down and catch the sun rise.

    10 Burpees OYO in cul-de-sac

    Mosey back to school for 2 min of Mary: Hello Dollies + Capital Letters

    COT

    Naked Moleskin

    YHC watched the NFL Kickoff game to the very end…many beers amid excitement of Kareem Hunt’s debut…

    Given BRR participation & late NFL game, YHC wasn’t sure what he’d find upon arriving at the AO. He was very happy to see Roper & Jenny Craig, though any of us agreed we would have wussed out had we been on our own. Glad that wasn’t the case.

    Jenny Craig saw a shooting star during the COP.

    The headlamp was a necessary accessory on Twin Team this morning.

    Missing the BRR! Run well, boys!

  • BRR 2017 F3RVA Corporate Updates

  • Sending the BRR boys off. Singer was getting a little clingy though…

    Fourteen men assembled this morning, some for an old fashioned beat down, some to loosen the legs in preparation for great things.  At 0530 the former headed off campus while the latter stayed behind….or so we thought…..

    -Run to Church, perform a modified parking lot tracers

    COP- Wait, what the hell is Singer doing here?!?  BIG disclaimer pointed straight at him.  YHC DOES NOT want this to be the “remember that workout when Lab Rat broke Wedding Singer when he was supposed to be running BRR the next day?” moment.

    • SSH
    • IW
    • shoulder stretches
    • DQ
    • arm circles
    • Hand Release merkins
    • LBC’s

    Thang:

    • partner exercises- one partner runs the loop, other partner performs:  10 derkins, 10 incline APD’s, and unlimited squats.  Flapjack, repeato X3
    • Mosey back to Mary Munford with Keymaster leading the way.
    • Big Ass Lindsay- Starting at Commonwealth and Grace, perform 10 merkins 30 monkey humpers.  Run to next block, 15/25, next block 20/20…..back to Cwealth and Grace for 30/10.  Plank for six.
    • Walking Lt. Dans- do Lt. Dans around bus loop until Q calls time.
    • Mary- Freddie Mercury, American Hammer, Superman

    NMS

    YHC thought the message was clear that the BRR guys were NOT WELCOME to come with us off campus.  This is totally selfish, by the way as Lab Rat is really feeling the pain of not going today, and being responsible for a runner’s health was just too much.  Luckily, Singer is a smart man and left us after COP.  Way to put up with a little grief out there this morning, Singer.

    Glad to have Flashdance actually make it to an off campus workout!  YHC would not have given you credit if you walked around with the BRR guys this morning, btw.

    DK requested the monkey humpers for the Lindsay.  I dont know if that was a joke, but it was one of those “it seemed like a good idea at the time” moments.  Ouch!

    YHC was obviously surprised by how fast the pax rolled thru that Lindsay.  He was unprepared with having to come up with another routine.

    Awesome to have MiniMe up from Lake Norman this morning!  He was a little late, but since it’s BRR taper day, he gets a pass from the LiFo badge.  Next time though….

    Also, glad to have Scissorhands finally make it out!  He is a Mechanicsville homie that got roped in to F3 via the BRR.  This Q will hold lightly on to his name in case the BRR pax comes up with a better handle for him.  The Q was surprised by the lack of good names from the pax this morning, especially with the reigning king of naming (Doner Kebab) in presence.  Still, Scissorhands is pretty good, If the Q does say.  Look at it this way, it could have been “Gilbert Grape”.

    Apology of the week goes to that poor woman walking her dog that was subjected to round after round of monkey humpers.  Surely, if anyone has ever deserved an apology from the Q, she earned it!  YHC is surprised her dog didnt bite someone.

    Lab Rat apologizes…

  • Me, Myself, and the Acres

    One lonely Davillian show up in the gloom. At 5:30 YHC headed to the bus loop and mosey around several times. Ahhh, there are some lights…nevermind, its just a hanover county deputy turning around in the parking lot. At 5:33 no one was to be found so YHC headed out for a run.

    THANG

    After 4 miles and be nearly run off the road by a Cintas truck, YHC return to the SF for 10 MOM. Exercises  were as follows:

    • AL Prom Date
    • Squats
    • Merkins
    • LBC’s
    • Freddie Mercury’s
    • Burpees
    • Flutter Kicks
    • Heels to Haven
    • Dolly’s

    The quickest every Numberama & Namerama, YHC to himself out

    ANNOUNCEMENTS

    • First Thursday tonight – Meet at Ashcreek clubhouse around 6 then heading to Kegger’s around 7
    • Reese Strong 5K 9/16 – Click this link to sign up: https://runsignup.com/RaceGroups/4045/Groups/386047
    • F3RVA Crab Fest 9/16 (right after Reese Strong) Circle K’s See Pre-Blast
    • Convergence on 9/30 – Be ready for a hot potato

    SPIT ON THAT!!

  • Lonewolf

    Ahhh, there are some lights…nevermind, its just the garbage man.  Its 0532 and you are all alone – decision time…commence beatdown.

    Disclaimer was long and detailed. COP was short and painful.

    Headlamp was lit and the track was found.  3.5 miles and some dips, merkins and box jumps later, it was time for a very intimate BOM and COT.

    Til next time, no more Gumbo for you!

  • Bark at the moon

    YHC was pleased to lead 5 stark raving mad men under the light of the full moon (or at least mostly) this morning.
    Here is what went down…

    COP —
    Arm circles
    WW2 situps
    Heels to Heaven
    Renegade Rows (each side)
    Inverted Tricep Presses (ouch)

    The Thang
    KB Swing and run — #1 runs the loop, the rest of the group does KB Swings — then #2 goes, then #3, etc.  YHC was #5 and was ready to run when Mudface came back.

    Odd and Even Ladder–
    Start at wall — do 1 Donkey Kick, run short distance to sidewalk, do 2 merkins, then 3 DK’s, 4 merkins, continue with odd donkeys and even merkins up to around 12, then we started back down the ladder until YHC called time.

    Tabata Sequence
    Bob and Weave with KB — 8x

    KB Thrusters — 8x

    KB Sit up presses — 8x

    KB High Pulls — 6x

    Head back to the Flag for a little Mary boat canoe style.
    1 minute Around the World with KB’s and that is all.

    What a great morning for a KB workout!  The PAX worked their butts off today between the odd and even ladder and all the Tabata madness.  Way to go gentlemen!

    Announcements —
    Keep Labrat in your prayers as he is grieving the loss of his grandmother.
    First Thursday this Thursday at Ashcreek!
    Convergence on September 30th at Gridiron

    Opus

     

     

     

     

     

     

  • Just the Two of Us, We Can Make it if We Try…

    The clock struck 0530 and YHC thought he was destined for a solo workout (or an hour nap in his car – no one will ever know) but lights came shining around the corner and I’m pretty sure 2 wheels were in the air, as McRib was coming in HOT.

    Realizing it would be just the two of us (enjoy the smooth tones of Bill Withers while you sip your coffee!) for this Hot Potato Q, YHC took the reigns and off we moseyed to the football field of broken dreams.  One lap around the track to loosen up the joints and then COP, including:

    • SSHs x20 IC
    • DQs x10 IC
    • Imperial Walkers x20 IC
    • LBCs x20 IC
    • Flutter Kicks x20 IC
    • Merkins x10 IC

    Mosey to the back of the end zone for a quick Dora – 100 merkins, 200 LBCs and 300 squats while taking turns running to the 50-yard line (or thereabout) and back.

    PLTs x20 – three times each and then YHC handed the Q baton to McRib (bad idea!)…

    Mosey to the bleachers for a modified Lindsay with Dips and Muscle Ups and after each set bear crawl across the track and around the bench and back.  ARMS…SMOKED!

    Mosey back to the parking lot for Burpee Road around the bus loop – 2 Burpees at each lamp post.  Redo the first two for an even 10 lamp posts and 20 Burpees.

    YHC reclaimed the Q and we had time for a quick escalator across the parking lot.  In the first parking space perform 2 Burpees, bear crawl across the next parking space, in 3rd space perform 10 merkins, bear crawl across next space, in 5th space perform 20 LBCs – repeat across the next 5 spaces.

    5MOM medley with LBCs, Flutterkicks, Freddie Mercuries, Cross-Leg Lifts and a new ab exercise YHC wanted to try.  I’ll call it the Rocky Balboa – legs straight with one foot on top of the other, hands locked behind your head, perform a crunch (legs stay straight) at top of crunch twist left, then right and then back down — 4 count exercise in cadence.  15 with left foot on top and 15 with right foot on top.  We can add a jab with the twists to really make it the Rocky Balboa…name pending.

    COT (not really a circle), number-rama and name-a-rama and McRib took us out.

    Good luck to all the BRR guys.  We wish you guys safe travels, swift running and a safe return.  We know you will make F3 RVA (and Motor City – Honeymoon) proud.  Slay those hills.

    Have a great Hump Day men.  Make it count!

    No more Gumbo for You!

  • Mutiny aboard the SS Lab Rat

    Eighteen strong battled off the fear of showers to post for what they thought was to be a Lab Rat Q.  Three from the Tuckahoe nano-region conspired and planted the Ghost Flag promptly at 5:27.  Splinter commandeered the Q and, after verifying Lab Rat was ready, promptly departed @ 5:30.  Mosey to the semi-lit area to the south of the Carillon for COP.

    COP
    SSH x20
    Don Quixote x10
    Arm Circles 10x 5x, forward and backward
    Copperhead Squats x15
    Merkins x10
    Flutter Kicks x10

    The Thang
    Quick mosey to the wooden stage for a variation of touch a tree.  Partner up with one partner repeatedly muscling up on the stage while the other partner touches a corner of the Carillon.  Second iteration was lunges and two corners.  Third iteration was jump squats and lap around the Carillon.  Plank up in between sets.  Pass to Lockjaw for segment 2 of mutiny.

    Slip over to the rusty cage to pick up our favorite leaking coupons.  Everyone grab a sack and head back to the front of the stage for 4 corners with a sack.  20 of each of the following 4 exercises with your sack.  Sit ups, squats, military presses, tricep extensions.  Run between corners carefully toting sack to the next station.  Repeat a second time with 12 of each exercise.  Pass to Honeydo for mutiny v3.

    Slug our sacks back over to the rusty cage and deposit them where they belong.  Partner up for 2 sets of 8 jerkins.  Al Gore while everyone finishes.

    Run sackless to the front of the Carillon for a tribute to the BRR.  TYA correctly announced that there are 36 legs in the BRR.  Honeydo took the opportunity to complete 6 sets of 6 burpees, alternating between the top and bottom of the Carillon.

    Jog to the near circle for some mary including APDs, heels to heaven and closing with american hammers.  Give it all you got back to the flag.

    Moleskin
    Tuckahoe chatter over the past week has been centered around the appropriate and best usage of the previously acquired Ghost Flag.  Upon noticing sequentially planned Lab Rat Qs this week, the opportunity seemed too good to pass up.  Honedo, Lockjaw and Splinter conspired to take one off Lab Rat’s hands.  TClaps to Lab Rat for handing over the ship so peacefully.

    There were a few questionable noises arising from the gloom during COP.  This time not from a PAX member but something in the ether.  YHC was comforted to find out that Swirly had a bead on the source of the noises and they were always under watchful eye.  Securing the AO doesn’t stop once the workout starts.

    Everyone, YHC included, loves a good sack joke.  The best of the day must have been when Hutton was running back to the rusty cage with his ruptured sack.  His sack was leaking contents all over the gloom.  Be well brother.

    Honeydo, as always, took it to another level with the 6×6 burpees.  Way to bring the pain at the end of the workout.

    Lab Rat – enjoy the Ghost Flag.

    Always a pleasure to lead, especially when unexpected.

    Announcements
    – Races Galore
    – Bear Creek registration is open
    – 12 hour endurance race – Legend Brewing Ultra.  12 hours of running
    – Convergence last weekend of September.  6&7 workouts @ Gridiron

    Splinter out

  • Ground Game, Part Deaux

    A faithful eight assembled lakeside, several for the last long run before the BRR.

    Today’s run offered a plethora of ground pounding options…4 miles, 5 miles, 6 miles and LugNut even authored a “Choose Your Own Adventure” version around he lake.  Run ’til your heart’s content.

    The basic routes meandered up Richmond Way to College Drive to Boatright, then through New Fraternity Row, and cut through the fence line.  6 milers took a RIGHT onto Horsepen to Woodberry to Sweat Briar to Baldwin, then down Westham Parkway through the Westham neighborhood, then across River Road and down the the railroad onto Huguenot and then through the Bat Cave to the flag.  5 milers took a LEFT at the fence onto Baldwin, right onto Wood, the looped around to Westham Parkway (left) and followed the remainder of the run.  If there were any takers on the 4 miler, YHC apologizes…missed them.

    COT, number-rama, name-a-rama, YHC took us out.

    Announcements:
    BRR…if you don’t know by now…sign up for 2018 starts Monday.
    Reese-Strong 5k…sign up now.  Prep for 5k the Hard Way Friday at RAMM
    Convergence September 30 from 6-8 at Gridiron.  Come for an hour, come for two hours, bring a friend.
    Bear Creek…December 3 (or so).  Only 160 spots.  Sign up now.  Bring kneepads.

    Moleskin:
    YHC followed his Scout training and prepared for today’s run by putting new batteries in his headlamp. (YHC confesses…he was never a Scout, but understands preparedness is important).  As TYA noted, be careful about buying batteries at a discount store.  YHC thanks TYA and Swiper for running nearby…once the full moon set, it was a dark morning.  That said, few mornings have been as nice this summer…

     

  • Sounds of school

    10 strong came out on the first day back to school. The AO was buzzing with activity as HCPS staff were getting QMS ready. Here is what we did:

    Mosey to Pemberton ES front for COP. SSH, Merkins, Flutterkicks, DQs, Imperial Walkers. Partner up in front atpes, wheelbarrow up steps with merkin each step, 5 at the top. 2 times through each man. Then 10 Burpees

    Mosey to Honeysuckle hill. Bear Crawl up, 20 LBCS at top, 20 Squats at bottom. Repeato. Mosey to track for Benchkicks and Dips. 2 times through of 50& 30 respectively.

    Over to Jerkin Gym. Start at 8 Jerkins, then decrease by 1 each switch, down to 1. Then 2 times up Heartbreak hill and Merkins at the top.

    Back to flag for Mary to finish.

    NMS – With YHC the only BRR runner in attendance the Taper Friendly tag had a little less meaning. Good to have Fudd at HBR for the first time. Glad to see Mr Holland make it out as well, he put in solid work. YHC was generous as only 2 pax wore gloves, next time we’ll crawl the parking lot for sure.

    Several pax complained about lack of sleep with kids not sleeping well with school looming this am. YHC told Loose Goose this is just good BRR driver training.

    Silent Assassin signing off.