Category: Richmond, VA

  • 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.

  • Leave the Kids at Home

    6 Warriors came early and prepared for a cool Friday for another addition of The Creek

    The SF was planted and the PAX got to work. This how it sent down:

    Warm-Up

    Lap around the church – Bataan Death March Style (aka Burpee Catch us if you can Indian Style run: 5 Burpees each)

    COP

    SSH, DQ, Merkins, Flutter Kicks, American Hammers

    THANG

    Mosey to the pavilion 

    Aiken Legs (Partner Style)

    First Partner complete set while second partner runs gravel run and back. Set consisted of the following:

    6 Squats, 6 Box Jumps, 6 lunges (three each leg), 6 Split Jacks. Total of 20 sets

    ATM’s (Partner Style) 

    First Partner complete set while second partner runs gravel run and back. Set consisted of the following:

    6 Alternating Shoulder Taps, 6 4 count Tempo Merkins, 6 Fast Pace Merkins. Total of 10 set

    Mosey to the parking lot

    Bear Crawl Burpees

    PAX start in upright position arms raised (Q yells – Grizzly ) drop in to burpee, at the top of the push up start bear crawling. Everytime you hear Grizzly, you hop back up, drop back down, push up and crawl again. Rinse and Repeat for about 50 yards

    Bearumda Triangle 

    Using the light pole infront church as marker (about 10 yards apart), complete 1 Burpee, bear crawl to next pole, complete 2 Burpees, bear crawl, complete 3 Burpee, bear crawl back to first pole. Rinse and repeat with Lunges and crab walks

    Mosey to SF

    Burpee Ring of Fire with 2 Burpees each

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC had a plan a Q that wouldn’t be 2.0 friendly. Since Mudface decided to fartsack with his crew, YHC had nothing to worry about.

    5 of the 6 PAX members arrived while before 5:30. YHC thinks everyone was just fired up to get their day started right.

    Mumble chatter got started early regarding the UNC/Duke game last night (GO TAR HEELS)!!. No Idea showed up with bear knees which shocked the PAX. Turns out he couldn’t find any long pants.

    COP as always brought some entertainment with Emoji still not knowing how to count and several 4th F sounds could be heard from miles

    Shout out to No Idea and Opus for partnering with YHC today. You guys crushed those Aiken Legs and ATM’s

    After bear crawling for what seems most of the workout, YHC did call audible during the triangle because of these add the lunges and Crab cake. Opus decided to still bear crawl some on the third set, TClaps brother! The Carpenter once again showed us he should be renamed to Crab Man.

    ANNOUNCEMENTS 
    • Healing Place 10k Training –  See the Honey Do for details

    SPIT ON THAT!!

     

  • The Three Stooges do TwinTeam

    A PAX of 3 SOJ faithful arrived to a cool frosty morning at TwinTeam ready to see if we could warm up the AO to the proverbial “sunny and 70”.

    COP:

    • SSH x 20
    • Copperhead Squats x 15
    • Imperial Walkers x 20
    • Merkins x 10
    • Freddie Mercuries x 20

    Mosey to the elementary basketball courts

    Bear/Lunge 4 Corners – bear crawl from corner 1 – 2 and 3-4, lunge between corner 2-3 and 4-1

    • Round 1: 10 merkins, 10 jump squats, 10 Mountain climbers, 10 Freddie Mercuries
    • Round 2: 10 Carolina Dry Docks, 20 Copperhead Squats, 30 Mountain Climbers, 40 LBCs

    Mosey to the playground alongside the short track for 3 rounds of the following:

    • 10 pullups, 20 dips, 20 merkins, run a lap

    Mosey back to parking lot for Triple Check:

    • Pole smokers, Lt. Dans, run around the parking lot

    8 min of Hot Potato Mary including but not limited to:

    • Hello Dollies, Crunchy Frog, Pickle Pounder, Arm Circles, Rosalita, Dying Cockroach, Merkins, and Freddie Mercuries
    • 3 burpees OYO

    Numberama/Namerama/COT

    Announcements:

    • CSAUP is coming up – sign up for your team now.
    • Healing Hands 10k volunteer opportunities

    NMS:

    YHC forgot that he had signed up to Q this one a couple weeks back and therefore had done no planning until the drive in to the AO. Almost nothing thought up on the way to the AO was actually implemented due to the small PAX and the Q’s lack of familiarity with the AO.

    As usual, Rosie crushed everything thrown at him and Marmaduke wasn’t far behind even after a week off due to sickness. Way to kill it this morning, I appreciate you guys pulling me up to your level.

    A little bit of chatter during COP and Triple Check, but for the most part the PAX was down to business. Thanks for the opportunity to lead this morning!

    Why walk when you can Wheelbarrow?

  • The Bearded Oyster

    The Pax was solely on foot today, whether running, walking, or rucking.  This was the first Friday in sometime without a bike presence.

    YHC explained the Grace’N’Allen (Grayson Allen) route in recognition of UNC’s triumph over Duke last night.  Other parallels include a route that is loaded with cobblestones, potholes, as well as other tripping hazards and seems to go on a little too long.  Go UVA, SJU, and UNC!

    4s/6s – Head West on Grove to Bunting, cross Patterson and take Chantilly to Monument.  East on Monument to Thompson and take a left to Grace and hang a right.

    5s – Head East on Grove to Thompson and hang a left.  Take a right on Grace.

    From here:  4s take Cleveland back to Grove to the VSF.  5s/6s take Allen to Grove to the VSF.

    The routes were a little heavy this morning.  4.24, 5.31, and 6.16 in distance.  The 6s felt short changed from Tuesday’s 5.85 and for the 5s, well, we are developing beasts in the ranks.

    Swirly took us out.

    NMS:

    Today was quite the menagerie of observations.  As I pulled into the AO, Bleeder emerged from a Toyota SUV and Saab from a BMW; both of which seemed out of place.  Great conversation as a six wide Pax ran down Grace, but strolled down memory lane of youthful shenanigans.  Despite it being cold, there were birds singing everywhere along the route this morning.  Is Spring coming soon?  What do these birds know that we do not?

    Finishing the run, we had Pax joining us who either missed us or ran their own thing, including Oyster.  We have not seen him in a while, but he was back today with a full beard, hence the backblast title.

    Labrat chose to tote his backpack and try Rucking.  Is it just me or has he avoided Lockjaw runs  since the mutiny?  Last time it was biking, this week rucking.  Next time is he going to dig out those roller blades from the 90s?

    Thoughts go out to Sippy Cup’s mother-in-law who was recently injured with a fall.  The Pax hopes for a speedy recovery.

    I also want to thank the Pax for the support they have given me from across the RVA region.  A sincere Thank You.

    Time to Taper,

    Lockjaw

  • Roscoe Takes Over

    5 rallied to the parking lot at Timberwolf looking for a Q, there was none on the sheet so a semi-hot potato ensued.

    THANG

    YHC took the lead and led a mosey behind the school to avoid getting run over by the garbage truck and loop back to the bus loop for a warm up of SSH, Helicopters, IW, Merkins, LBC.

    Lightpole Loop – 10 merkins at the first light pole, 10 squats at the second continue to alternate all the way around the bus loop.

    Pass the Q off to Roscoe and head to the track.  His warm up while he was considering what the real punishment would be was to start with 4 corners – Corner 1 10 merkins, Corner 2 10 merkins+20 jump squats, Corner 3 – 10 merkins+20 JS+30 Mtn Climbers, Corner 4 – 10+20+30+40 LBC – Active rest with some Indian Arm wrestling (YHC won his first match so there was a little excitement there, only to lose the next 2).  Winner 20 LBC, loser 5 burpees

    Next up sprint 100 yards, walk back 50 yards, bear crawl the next 50 yards – Repeato x 3

    Find a bench 20 dips, pick up a bench and do OH Presses with a partner.  Add some OH lifts with all 5 pax.  Speed bag punching using another’s hands as the bag.  Black snake indigenous people run around the track.  Mosey back to the flag for APD and fire hydrants.

    NMM

    Happy to have Shakedown and Sugar Sock visit TW for the morning.  YHC thinks they were hoping for a Wilson or even a New Market sighting but those are getting rare these days.

    Roscoe was all to happy to take over the Q and show us how to do things. The 4 corners was no mere warm up but he had a plan.  The sprints with bear crawl returns were brutal, although I think we have found another challenger to the next bear crawl event.  Sugar Sock took off bear crawling and left the rest of the PAX in the dust.  YHC may have a new late addition to my fight team, hearing Roscoe punch Gumbo’s hands at a speed few could keep up with made me think he’s done this before, maybe with faces instead of hands.  Thanks to Roscoe for bringing us some new ideas with the Indian Arm wrestling, bench lifts and punching bags.

    Prayers for Roscoe as he works his way through the sale of his NC house, purchase of an RVA house and move to RVA over the next few weeks.

    Have a great day and make the most of the opportunities that we are given.

    Rosie

  • Table for Two

    Fartsack be damned!  2 noble warriors fought through the malaise of the midweek.  Here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 25 helicopters
      • 10 2x merkins
      • 20 2x LBC
      • 15 pickle pounders
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 25 seconds and move down to 20, 15 and 10 seconds
      • Weighted squats
      • High pulls
      • Weighted lunges
      • Halos
      • KB swings
    • Run the bus loop
    • AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds this time around
      • Alabama honeymoons
      • Sit ‘n presses
      • Skull crushers
    • Run the bus loop
    • 25 heels to heaven
    • 15 lawnmower pulls – each arm
    • COT with YHC taking us out

    Light crowd to this morning to celebrate the impending ascension of UVA hoops to the top of the basketball polls.  Great to have Offshore alongside to ensure that I would not be solo.  This workout was an oldie but goodie, a former favorite of Toga.  We had not done it since he fled the jurisdiction, so good to dig it back up.  No Johnsonville or White Deer.  They were missed, but I do not know if they were missing each other.  Rumor is they could be spooning in the fart sack.  Might need to send out a search party for Johnsonville to make sure he was not a casualty of White Deer’s dutch oven.

    God is good all the time!

    Attila

  • Hillcrest

    2 strong posted for the Wed evening Hill run and here is how it went down.

    TYA – 7 miles – Boom!

    Swirly 4 miles ….

    Come on out and join us guys – CSAUP is right around the corner !!!