Category: Richmond, VA

  • It’s Taper Time!

    6 brave souls met up this morning to get in one last big run before the BRR.  A nice break in the temps gave us the push to go a little longer than comfortable.  Here is what’s up:

    Route:  Buttermilk to Forest Hill Loop.  Back to Buttermilk, eastbound along the floodwall to Mayo Bridge.  Cross the river to pipeline, home on the North Bank.  THC split the difference in other mileage trackers with 11.6 miles total.

    NMS:  A couple of the pax commented to the Q that this was a high-water mark day for them on long runs.  Great job to everybody for pushing it today.  Conversations flowed throughout the pax today.  Best Shot is ramping up his running in a serious way, and is a HC for 2018 BRR.  Everybody else that ran is getting excited and nervous over their BRR legs, so naturally the conversations were BRR-centric.

    We picked up a lurker on the floodwall that followed us over to Pipeline and caught up with us while we were taking a dip in the river.  He is going to be stationed at Fort Lee for a few months while taking a class….coming to us from West Point.  We invited him to join us, as he was following us trying to figure out the trails in a new town.  We could not get him to finish with us, therefore no name given as of yet.  Hopefully, he will show up at a workout soon and be an official member.  We had fun bouncing around a few names for him though…

    Great job today.

     

    Lab Rat apologizes…

  • Party of One: The Sequel

    YHC withdrew himself from the confines of bed for a Sunday stroll. Similar as previous runs – Rosie route  – past the three schools of Midlothian. 5.8 miles total. No chatter this morning, no prayer or F3 as YHC has a date with IKEA in NOVA. See you all in the gloom this week.

     

    -Singer

  • M*A*S*H Unit

    Today was a challenge at Gridiron as this AO’s faithful have been ravaged by injuries (more to come).  For those that are still standing, here is how it went down:

    • COP
      • 25 SSH
      • 25 Russian Soldiers
      • 10 merkins
      • 20 Freddy Mercuries
      • 20 Crab Cakes
      • 20 DQ
      • Arm Circles – 10 small/5 big – both forwards and backwards
      • Bear crawl around parking lot island
    • Mosey to playground for 24/7’s – 7 jerkins and 24 PLTs x3 (some guys got in an extra set of jerkins while waiting for the group to finish
    • Mosey to the football field for a Lindsay with dips and WWII sit-ups
    • Mosey to the track for 10 minutes of intervals – 30 seconds hard run followed by 30 second mosey
    • Over to SPMS field for a Dora – 100 Carolina Drydocks, 200 Hello Dollys and 300 squats
    • Mosey to the picnic pavilion for 25 one-legged step-ups with each leg
    • AMRAP on football field – bear crawl ½ width of field, run ½ width, backwards run back full width
    • COT with YHC taking us out

    We have some significant injuries amongst various Gridiron posters/faithful as noted below:

    • Earthworm – eye injury, OUT
    • Cecil – back injury, TAKE HEED TO PRE-WORKOUT DISCLAIMER
    • Ragweed – back stiffness, TAKE HEED TO PRE-WORKOUT DISCLAIMER
    • Nightcrawler – ¾ inch deep cut on foot, OUT
    • White Deer – swallowed by fart sack due to lack of testosterone, OUT
    • Loose Goose – injured calf/Achilles; TAKE HEED TO PRE-WORKOUT DISCLAIMER
    • Johnsonville – no known current injuries, but it is only a matter of time

    Stay healthy my friends.  The humidity is gone.  The weather is spectacular.  There is not a better time to post at your favorite AO’s.

    Announcements:

    • Convergence on September 30th – 6 am and 7 am workouts; bring the numbers

    It was a privilege to lead these men this morning.  Nothing better than the fellowship that comes from a good beatdown.

    Attila

  • Good Old Fashioned Beatdown

    17 men got off to a great start with a beatdown that went something like this:

    Slaughter Starter – 24 burpees for the 2 BRR teams that are in the 24th hour of the race in two weeks.

    Mosey to road by the Pump House parking lot stopping a couple of times for 5 merkins OYO.

    COP – Invisible jumpropes x 20 IC, bear crawl across road, 5 merkins IC, Crawl bear back across road.

    Arm Circles x 10 IC, bear crawl across street, 5 merkins IC, crawl bear back.

    DQ x 10 IC.

    Mosey to the Nickel Bridge toll booth for the Burpee Bridge.  Stop at every light post and perform 2 burpees all the way to the entrance to Buttermilk Trail.  When the first person meets the PAX member on his return, you perform 2 burpees and run back to the toll booth.

    Mosey back to the road across from the Pump House parking lot for Any Way You Can Climb This Damn Hill.  YHC calls out a way to traverse hill all the way to the brick building.  Bear Crawl, Run, Lunge, Run backwards, Carb walk.  Finally reach the house for BTTW.  15 count from Helix and Gumbo.

    Mosey to the amphitheater stopping a couple of times for 5 merkins OYO.

    At amphitheater, start at top step and perform 5 dips at each step all the way to bottom.  Run around amphitheater and perform 5 incline merkins at each step to top.

    Mosey to field (YHC forgot the next planned routine and was improvising with the Michigan).  Gumbo indicated we had not done Touch a Tree and YHCs memory was refreshed.

    Mosey to Carillon building for Touch a Tree.  Partner up.  One partner BTTW while other partner touches 3 trees.  Switch.  Repeato x6, x9 trees.

    Mosey to second circle for Up, Downs and 5 MOM.

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

    Announcements – Gumbo has Q for Breaking Bed tomorrow.  See him for details.

    9-16  Reesestrong and Crabfest at Circle Ks.  Another Preblast coming out this week.

    NMS – YHC was excited to be back on the Q sheet for Dogpile and the Q adrenaline was seriously flowing.  The PAX covered a lot of ground this morning.  (about 3.5 miles according to someone’s fancy watch)  The Slaughter Starter definetly got everyone’s attention, with Hardywood arriving just as the PAX started and he was telling someone to get back in their car, they did not see us yet.  Other mumble chatter centered around watch checks and Pixie Dust of some kind.  Through YHCs heavy breathing while trying to catch my breath, that is about all I heard.  The PAX pushed through a Good Old Fashioned Beatdown this morning.  YHC could not make ETs this morning, but YHC is sure it was a blast.

    Great work this morning men.  Thanks for the opportunity to lead this am.

    Circle K

     

  • 336 Hours and Counting

    Four consistent cyclists showed up this morning for RAMM Gears, but a record 19 runners pulled into the Mary Munford parking lot for RAMM. At our 5:30 departure time we were exactly two weeks, or 336 hours, away from the start of the Blue Ridge Relay. By the time you read this, several of those hours will have disappeared. This looming deadline appears to have motivated many of the pax to pack in additional miles this week.

    The Route: Reverse Carillion. An old standard used at the AO several times this year. Always an energizing run as all participants end up racing west on Grove and the six milers attempt to catch those with shorter routes. YHC was therefore somewhat familiar with the path, although grateful to Lockjaw for providing a more detailed description. Apologies are due for some less than clear directions given. Saab took us out.

    Mumblechatter: With TYA’s release of the BRR team assignments there was much sorting out between new rivals. Taunts and insults were heard as BRR participants realized former friends had become adversaries. Swirly, TYA, and Wedding Singer left early to add additional mileage. The five milers ran together for the first mile and then spread out as the six milers caught up. Lockjaw was missed during the debate on proper tapering technique (too late already?)

    Gumbo could still use help with Breaking Bread on Sunday afternoon.

    ReeseStrong 5k in three weeks.

     

     

  • This Wasn’t a Running Day?

    12 from DaVille posted on a cool August Friday morning for a beat down.

    This is how we did it

    Scout Run around the church to pick up the LIFO’s\

    COP

    • Two sets of 10 second toe toches
    • 20 Side Straddle Hops
    • 10 Four Count Merkins
    • 20 Invisible Jump Rope
    • 10 Smurf Jacks

    THANG

    11’s

    • Merkins and Goblet Squats – Bear Crawl across the parking lot.  Start with 10 merkins, run back for 1 goblet squats.  Continue until 1 merkin and 10 goblet squat

    4 Corners of The Church

    •  Run to first corner – 10 Bobby Hurley’s
    • Karaoke to 2nd corner – 20 Merkins
    • Run backwards to 3rd corner – 30 Heels to Heaven
    • Karaoke to 4th corner – 40 LBC’s

    Partner Up

    • 1 partner perform Skull Crushers on picnic benches while second runs to the far end of the field.  When partner returns, they switch.  Each partner performed 4 sets of Skull Crushers and ran 4 times.

    4 Corners of the Field

    •  Start at first corner with 40 Mountain Climbers
    • Run to second corner – 40 LBC’s
    • Run to third corner – 40 knee bends (Helix style)
    • Run to forth corner – 40 leg scissors with feet 6 inches off the ground

    Numberama, Nanerama, Wild Thing took us out

    As I get in better shape this fall I hope to be leading from the front instead of the rear.  As always, it was my pleasure and a blessing to be able to lead these guys.

    ANNOUNCEMENTS

    • Reese Strong (9/16/17) registration is open.   We currently have 38 signed up but are hoping for 50.
    • F3 RVA Crab Fest – Starts around 11:30 – 12:00 after Reese Strong at Circle K’s.  Let him know if you’ll be attending.
    • First Thursdays is coming up – discussing playing basketball and heading to Kreggers afterwards.

     

  • Twin Team Wildlife and Port-o-loos

    5 soldiers assembled at Twin Team for an SOJ beatdown. Nobody had taken Q, so EF Hutton and YHC called a Hot Potato audible…and it went something like this:

    THANG

    Mosey around bus loop while Flipper secured AO’s port-o-loo
    COP: SSHs, Merkins (deer snorting in woods), Box Cutters, Crab Cakes (Flipper exits, then re-enters), Russian Soldiers, DQs

    Flipper joins PAX for mosey to bus loop in front of school for Zig Zag Bear Crawls: 10 curb side crawls to the right, bear crawl across bus loop, 10 curb side crawls to the left, bear crawl across bus loop – repeat until PAX reaches sign

    EF Hutton takes the Q: mosey to edge of parking lot for Pole Smoker Indian Runs: hold six inches, end guy does 5 heals-to-heaven, then runs to next pole down

    Mosey to field house for Donkey on a Hill: 20 Donkey kicks, then perform assigned exercise up hill and around light pole: Bear Crawl, Crab Walk, Lunge

    Mosey to hill at side of school for modified Jacob’s Ladder: burpee at bottom, Bernie Sanders up hill, burpee at top, run down hill – repeat until Q says stop

    Flipper takes the Q: long mosey to track for 6 Sided Laps: run a lap, stop at 4 corners and each 50 yard line for assigned exercise: 15 merkins, 15 squat jumps

    Bear Crawl 50 yards

    Mosey back to VSF. YHC takes Q for 4 min of Mary: Capital Letters, Hello Dollies, APDs, Wilson’s Spaghetti Party, 20 LBCs OYO

    NM

    Glad to know Flipper has scouted out the outdoor facilities at the AO. Check with him on conditions.

    EF Hutton pointed out how close some deer were to our initial COP, then they proceed to snort while the PAX performed merkins.

    Solid work this morning as the PAX packed a lot in during the 45 min workout.

    Flipper set a remarkable pace during the Donkeys on a Hill. Not sure how he crab walked so quickly!

    Then he crushed YHC’s soul: 6 x 15 merkins during a lap around the track ain’t no fun.

    Jenny Craig maintained terrific form during the squat jumps.

    Announcements:

    Lots of F3 activities in September.
    Sept 8-9: BRR
    Sept 16: Reese Strong 5K + Crab Fest @ Circle K’s house
    Sept 30: F3 RVA Convergence @ Grid Iron (6am & 7am)

    Join DK’s NFL Survivor Pool…so far we have 105 folks signed up!
    http://cltelim.football.picks.cbssports.com/join
    Pool password is: redskins#1

  • Intervals For Miles

    4 Warriors came out for a little change of pace at Green Acres. The SF was planted around 5:26, Phonic pulled up at 5:29, then the PAX headed out for a little run.

    THANG

    10 minutes of warm up pace then start interval running for 30 minutes. Complete 3 minutes at around 5k pace (7:30/mile average pace), then 2 minutes at slow down pace (9:30/mile average pace). Rinse and Repeat. Halfway through hit the trails/hills.

    Wrap up with 3 laps around the bus loop at 50%, 75%, and finally 100% pace.

    Total miles: 4.75 (Phonic was over 5 miles)

    MOLESKIN

    As of last night no one had signed up to Q the AO. YHC never likes seeing this so decided to take it and make it a running day. When YHC arrived, Scully and EF Hutton were already waiting in the parking lot. After the disclaimer was giving about running with no objection we got to work.

    YHC made sure to stay out in the open fields/roads until the there was a little more light. As Phonic always like say that no one every gets injury at boot camp workout, only during the runs. So always a good idea to stay safe.

    While heading to the back of the park down the road, a cat decided to follow us for about 1/4 mile. Phonic was worried it may have been another skunk sight.

    Glad to have EF Hutton join us today. Good luck finishing out your month of hitting every AO.

    ANNOUNCEMENTS

    • First Thursday @ DaVille on Sept 7th. Any ideas for what we should do? Basketball?
    • 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!!

  • Return to Riverside

    Route – From Pump House parking lot, cross bridge and climb hill to top. Cross road to Riverside Drive and run Riverside Drive to Reedy Creek.  Return to Pump House parking lot.

    Total mileage – 4.5 to 7.5

    Per normal operating instructions, the PAX did whatever they wanted too.  Just get the miles and hills in was the motto for the workout.  Bleeder and Theta showed up early to get a 4.5 miles.  TYA ran past Reedy creek to stretch the run to 5 miles.  Swirly, Circle K and Swiper added some distance to the end of the run.  Gomer Pyle climbed off a plane and proceeded to Hillcrest (nobody there).  Gomer checked f3rva.org and found out we moved Rollercoaster.  He was not sure of the route so he ran Buttermilk to North Bank for 7 plus.

    Great 2nd F following the run.  It was a pleasure having a run without the humidity.

    Thanks for allowing me the opportunity to lead and change the location.

    Circle K

  • Second week @ Timberwolf

    WU – SSH x 20, DQ x10. Russian Soldiers x10, Dynamic Lunges x 2, Plank transitions x 2

    Grab a Brute Force Sandbags and mosey to track.

    4x Four corner sprints to tire to get the blood pumping

    100 meters of tractor tire flips, jog to start/finish line

    Used the Sandbags for 400 meter  relay around track followed up by compound movement, then breaking down the components. 10 Burpee Long Jumps with high knees back to start, 10 Merkins, 10 Jump Squats, 10 High knees.

    Right into Sandbag relays 3X – SB clean and press to Burpee, carry around cone 10 meters away. Others doing Push ups or Jump Squats for duration.

    A little game of Duck, Duck, Goose 2x (four holding plank while fifth does 5 burpees then sprint around)

    Last exercise was SB wind sprints x2 on the tennis courts. Finished it off with some stretching and dynamic exercises.

    Great work out guys, thoroughly enjoyed it.