Category: Richmond, VA

  • Bear Crawl Doping

    Eight fine gentlemen emerged in the waning gloom for a Splinter led beatdown @ WDog.  Huddle up around the flag while waiting for Hardywood to put his shoes on, then away we went.  It went something like this:

    Long mosey to the east side of chigger hill for COP:

    20x Smurf Jacks
    15x Russian Soldiers (or Hillbilly soldiers for one)
    Typical routine for arm circles forwards and backwards
    20x Mountain Climbers
    10x WWI situps

    The Thang
    Slow saunter over to fountain lake for 10+ minutes of merkins.  Gather at the southeast corner and run to the 1st light post and complete 2 merkins.  Run back to the start and repeat 2 merkins.  Run to the second light post and complete 4 merkins.  Run back to the start and repeat 4 merkins.  Continue as many light posts as you can get to in 10 minutes, doubling the merkins at each light post.  Stopped shortly after 10 minutes.

    Work our way back to the VITA loop, stopping at the nearest corner.  Bear crawl counter clockwise on the loop to the first station then complete 10 jump squats.  Keep working our way around the track until YHC said stop.  Audible after the first 50 yd bear crawl (because that sucked) to alternate between lunges and bear crawls.  Quick audible to stop the mayhem after 4 stations.

    Run, reportedly in the wrong direction, to the end of light post row (Boulevard & Trafford).  Escalating burpee light posts.  Start at 1, adding 1 burpee for every light post you get to.  Continue to the end of the sidewalk.

    Run back to the flag, stopping for some pole smoker indian run with flutter kicks as the idle station.  Exchange pleasantries with our peer workout group before circling up for COT where YHC took us out.

    Moleskin
    What a wonderful day to be out in the gloom.  With the light and temperatures increasing in the morning, the gloom doesn’t quite feel so gloomy.  The PAX was highly appreciative of the cardio friendly workout today.  Apparently the PAX did not appreciate YHC calling out 5 minutes left during 10 minutes of merkins.  Bodo’s wondered if that meant 5 minutes left in the workout.  Alas, much more to do.

    Bear crawl stations on the VITA trail seemed like a good idea but was quickly modified due to overwhelming sucky-ness.  Even Honeydo was thankful for the audible there.  Apparently he has been working out with the Russians the past few weeks as his bear crawling form was top notch.

    Swirly was itching to provide advice to our peer group on how both partners can benefit from certain exercises.  Glad he stayed on the straight path back to the flag.  Great catching up with you today Swirly.

    Announcements
    – CSAUP planning is in full effect.  Lobby your team captain for your ideal legs.
    – Breaking Bread this Sunday.  See Kubota.
    – Healing Place Saturday after Dogpile.  See Honeydo or Upchuck.
    – Prayers to all our PAX members going through grief or anxiety.

    Apologies to any LIFOs that may have been out there.  No chance you would have found us today.  Enjoy the day fellas.

    Splinter out.

  • Why does a horseshoe bring good luck?

    7 champions, none of which signed up to Q, arrived at Heartbreak Ridge in today’s gloom ready to tackle the day. YHC, fresh off

    of ending the battle against the mouse in the attic, decided on the spot that everyone should have the opportunity to try for a victory lap. The Shovel Flag was planted, and the first 6 took off to begin the journey.

    THE THANG

    Mosey around the north half of the parking lot to get legs warmed up, and land back next to the shovel flag

    Warmup COP:

    • Hammer time x20 IC (Offshore style)
    • Merkins x20 IC (form demo/practice)
    • Storm Squats x10 OYO
    • Scorpion Dry Docks x12 OYO
    • WWII situps x20 IC
    • In-place lunges 2-count x10 IC

    Mosey to the track

    The Lucky Horseshoe – Challenge extended to the PAX to do full motion/good form exercises. Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number.
    Lap 1 – Merkins
    Lap 2 – Merkins, Storm Squats
    Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
    Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
    Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 8 – WWII Situps, In-place Lunges
    Lap 9 – In-place Lunges
    Lap 10 – Victory Lap!

    MOLESKEEEEEIN

    GREAT work this morning, fellas. YHC had been waiting to bring out the Lucky Horseshoe for way too long. This is a workout that indeed makes for a love/hate feeling towards it. But it really is a great you vs. you workout that gives objective proof of whether you’ve improved since the last time you did it.

     

    As Offshore commented, the Heartbreak Ridge “true ¼ mile” track is clearly longer than the one at 45MoM. Couple that with the full motion & good form pushups and lunges, and the RVA Pax has its work cut out to find someone who can complete the Victory Lap of this newer & better Lucky Horseshoe. Consider this the gauntlet being thrown toward anyone who believes they are up for the challenge when we do this again on March 20.

     

    And finally, the answer to the title question… Per Live Science “It was believed that the primitive goblins feared the metal weapons of their enemies, and were therefore afraid of iron. To ward off goblins and evil spirits from their homes, the people hung iron horseshoes over their front doors.”

  • Make it a double, no a triple!

    10 Surly gentlemen made it out this morning for a little non-alcoholic refreshment.   Since some of you have given up alcohol for lent, this was the way to make it happen without having to break the lenten vows.

    Parking Lot tracers — in honor of Labrat, even though  he was there this morning.

    15 burpees OYO
    1 minute of butt kickers
    1 minute of high knees (just because I like saying it)
    Helicopters
    DQ
    Smurf Jacks
    Arm Circles
    Helix Squat arm circles while doing chinooks
    LBC’s
    Figure 4 crunches
    Dying Cockroach — ikk
    Freddie Mercuries
    More Dying Cockroach — still not dead yet

    Hold low position of merkin for 10, then 15, then 20, then about 28 — in between plank for the same number of seconds

    Situp, Jump up, Push ups 5 sets — Do 5 WW2 situps, jump up, then go down and do 5 merkins, jump up repeat until 5 sets are done.

    Make it a double — PLT’s 20, then 25
    Partner jumpovers — 2 count, do 20

    Make it a triple check —
    1)Bear crawl to light, stump merkins, american hammers
    2)run to light, donkey kicks, flutter kicks

    Back to flag for a little mary
    Merkins, Crab Cakes, Boat Canoes

    Numbers, Names, Announcements

    Highlights of the morning —
    Hearing PAX members groan during the holding of the downward merkin position. You’re welcome.
    Labrat soldiering on despite his feeble state.
    Trying to figure out which car belonged to YHC and which belonged to Wheelie.
    Seeing Liono and Pitbull back out there.  Guess it was warm enough this morning.  Welcome back!
    Leading Parking Lot Tracers for the First time.
    Dying cockroach sucks for me, that is why YHC chose to do them twice this morning.

    See you in the gloom,
    Opus

     

     

  • Two Years

    18 strong attacked No Toll this morning and here is how it went down.

    Mossy to the field for COP : SSH’s, Helicopters, Windmills, IW’s, Merkins, Flutter Kicks, LBC’s

    Partner Up : partner 1 run the filed and back – partner 2 begin exercises. 3 exercises complete as a team. 300 dips, 200 incline merkins, 100 decline merkins.

    Mossy – Partner Up: 3 sets of 10 BoYah Merkins and 3 sets of  10 pole smokers.

    Indian Run – across all of the fields over to the tennis court.

    Tennis Court : Partner up – Wheelbarrow baseline to baseline switch it up – 2 times each.

    Burppee Shuffle :  1 burpee each pax member around the circle while shuffling feet.

    Ring of Fire : 10 hand release merkins – pax holds plank position

    Mary : Cross leg Lifts , APD’s – 6 inches

    The scoop : YHC realized this morning on the way to the AO that it had been almost 2 years since Qing No Toll. Hard to believe it’s been that long… It has been great to be back @ No Toll over the last month. Thanks to the pax for allowing YHC to lead this morning it was a pleasure.. YHC is not fancy with his Q’s – YHC simply just goes right at it – not alot of flair or special  themes to go along with the workout – so it may not be as entertaining as some other Q’s but hopefully the pax was glad they came out this morning because they got themselves a workout !!

    Great to see 18 out at No Toll…. Let’s follow DK’s lead and reach out to some of the guys we have not seen in a while and encourage them to get back out there.. Let’s continue to keep our brother Flatline in our thoughts and prayers at this time. Remember to sign up for the CSAUP… If your interested in helping with Breaking bread – get with Kubota – he’s got the lead on the next one. If you are interested in helping with The healing place run after Dogpile  – check with Honeydo, or Upchuck..

    Thanks to Flashdance for taking us out today. Great work guys way to push – feeling it in my shoulders!!!

    See y’all in the gloom….

  • 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.