Category: Richmond, VA

  • Whitlock-Style Loops with a Pyramid Fartlek

    Nine veterans posted this morning at RAMM for an F3 group run. Johnsonville (YHC) planted a SF, gave a very very brief disclaimer and articulated the morning’s agenda as well he could. He directed men to run counterclockwise around the city block on which Mary Munford ES lies. The first loop was to be a mosey. Successive loops would be mosey-speed too except as follows:

    2 – fast along straightaway 1
    3 – fast along straightaway 1 and 2
    4 – fast along straightaway 1-3
    5 – fast along straightaway 1-4
    6 – mosey loop (recovery)
    7 – fast along straightaway 1-4
    8 – fast along straightaway 1-3
    9 – fast along straightaway 1 and 2
    10- fast along straightaway 1

    burpee-fest

    MOLESKIN:

    Ed Whitlock, the Canadian who broke 3:00 in a marathon in is 70s and who holds countless equally impressive running records, died earlier this month. If you have not heard about Mr. Whitlock or contemplated his achievements, this Runner’s World obit a good place to start — http://www.runnersworld.com/ed-whitlock/masters-marathon-legend-ed-whitlock-dies-at-86.

    One interesting fact about Mr. Whitlock is contained within this quote from Runner’s World:

    As for simplicity, Whitlock did practically all of his training in 5-minute perimeter loops of the Milton Evergreeen Cemetery, a short jog from his house. When asked why he chose that venue for training runs of up to four hours, Whitlock replied, “I would prefer not to run around in small circles day after day, but overall, taking everything into account, it sort of suits me. If it’s windy, I don’t have to face the wind for too long at any one time. If something happens, I can be home immediately. There’s nothing perfect in this world.”

    We did not entirely embrace Mr. Whitlock’s simplicity, but we did stay contained within a .75 loop. YHC was very grateful for that as waves of nausea came upon me late in the run — it was a short walk back to the SF. The fartleks also pressed YHC to sustain a stronger sustained pace at times.

    No one reached the burpee-fest stage. Rosie pushed way out in front this morning. I believe he completed loop 8, but he is invited to correct me on that. Saab, Lab Rat, and several others elected to stay back from him, instead carrying an unrelenting dialog. They did, however, finish very strong.

    We were fortunate to have barely missed the buckets of rain predicted to fall in RVA today.

    Thank you for coming out this moring and for permitting me to throw out something a little bit different. Don’t worry Lab Rat, I will not try to force small loops upon you on Sunday!

    COT with YHC taking us out

    Announcements:
    -LabRat is leading an effort to expand F3 to Charlottesville. He has the organizational aspects well in hand, but needs us to help find leaders and a PAX there. Search your contacts please.
    -Ashcake 5k is coming up. We are trying to field a big F3RVA group. Specify “F3RVA” when you register.
    -April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm. Family friendly. LOMLs welcome to attend and/or workout with us.
    -New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
    -Wed hill is permanent.

    Kind regards, Johnsonville

  • A Picnic of a Time

    7 Merry Gentlemen arrived on time and in good spirits at The Creek. To start we mosey around and ended up in the parking lot by the pavilion.

    Image result for picnic table

     

    COP

    25 SSHs IC
    1 lap of High Knee pulls
    1 lap of Frankenstien Walks
    10 Merkins IC
    10 X Country Skiing IC
    Mosey to field doing double lunges
    Mountain of Abs
      – 15 8 Count Swirlies
      – 12 4 Count Heels to Heaven
      – 8 10 Count Windshield Wipers
      – 12 4 Count ABCs
    Rest and Repeat
    Mosey to pavilion
    11s Picnic Style
      – V-sit-ups / Hardywood Jacks
      In the middle of the pavilion, Exercise – Bear crawl tables on the left then bear crawl over tables on the right, back in middle, Exercise, repeat till 11s are completed.
    Mosey back to the shovel flag
    Duck, Duck, Bear  – – Quack on each pax members head, say “Duck or Bear” on someones head, then if “Duck” hold ankles and run around Pax, if “Bear” bear craw around Pax
    10 Burpees
    Numberama, Namerama, YHC took us out.
    Announcements:
      – TwinTeams is starting up on 4/7 as a bootcamp workout on Fridays on the southside – – – http://f3nation.com/2017/03/29/riverrun-returns-and-twinteam-begins/
      – May 21st is the Ashcreek 5K
      – Good luck to all the Monument 10Kers
    NMS:
    A new day should bring new things. YHC likes all things new, he will especially like a new job…  To get the Pax rolling, YHC added some dynamic stretches to the mix and a healthy dose of abs.
    Chatter while doing the dynamic stretches started, but ended quickly as we moved into the Abs. In fact that pax struggled to keep count as the abs stretched on.  YHC was proud of the Pax as they embraced a challenging round of Ab exercises.  Three new abs exercises were added:
       – “Swirlies” where you on your six and elbows with legs straight out. You pull your knees to your chest on “1”, back straight again on “2”, spread eagle on “3” and back together on “4”, hold for 5, 6 and 7 and down on the count.
      – “Windshield Wipers” – on your 6. Legs straight and straight up (bend if you need to modify), arms out with palms down. Bring legs to left hand, six inches up, go back up to 12 o’clock and then go to right hand, six inches up, go back up to 12 o’clock – 1 – IC 10 count.
      – “ABCs”  – on your 6. Legs straight and straight up (bend if you need to modify), hands straigh1 up. “1” hands to right of knee, head raised, then head back down and hands straight up, “2” hands to center of legs, above knee, head raised, then head back down and hands straight up, “3” hands to left of knee, head raised, then head back down and hands straight up, “Count” head on ground.
    Picnic bear craws was an experiment, and as always – 11s take longer than planned.  At several points Abacus lost count and dialed a life line.  Spit was prepared and in firm control.  Thus was able to help out Abacus. Chatter rose as the 11s droned on.  Abacus is thinking how can he make this tougher…
    Given the time left, Abacus modified and skipped the picnic table Indian Run and went to “Duck”, “Duck”, “Bear”.  Most opted out for Bear as Duck was surprisingly challenging and fascinating to watch from afar. Of course our young buck – Bucket Mouth – ran down Byproduct in their race around the circle. Thus reminding everyone why we say “hate” to those under 40.
    In the circle, after all was said and done, Mister Rogers explained his long absence and gave us some wisdom in reciting at old Cherrokee parable:
    Image result for two wolves
    An old Cherokee chief was teaching his grandson about life…

    “A fight is going on inside me,” he said to the boy.
    “It is a terrible fight and it is between two wolves.

    “One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, self-doubt, and ego.

    “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.

    “This same fight is going on inside you – and inside every other person, too.”

    The grandson thought about it for a minute and then asked his grandfather,
    “Which wolf will win?”

    The old chief simply replied,
    “The one you feed.”

    Pax – feed the right wolf today.  You choose who you feed!

  • Still Not Angry …

    Seven men took the redpill this morning by posting at CircusMaximus with kettlebells in hand. Johnsonville (YHC) remembered to plant a SF, and led a workout along these lines:

    COT
    25x SSH
    25x DonQuiote
    10x burpees

    Mosey to courtyard by bus loop. COT
    15x arm circles (front)
    15x arm circles (back)
    10x big arm circles (front)
    10x big arm circles (back)
    20x kettlebell swings OYO
    10x burpees

    Mosey to pillar area by bus loop
    Ciabatta — single arm swings
    Ciabatta — sit and press

    Mosey to wall by parking area
    10x burpees
    DORA 1-2-3 (Normal teams of 2; 100 donkey kicks; 200 merican rows; 300 goblet squats). Runner runs without KB around landscaping area on other side of faculty parking lot.

    Mosey to SF area.
    12x slow American Hammers
    12x pole smokers / heels to heaven

    COT with Attila taking us out

    MOLESKIN –

    Attila and WhiteDeer were not as feisty toward one another as usual. I am starting to worry that they have reached some kind of a truce. Hoops was stood up by his sponsor (and mentor) Gumbo yet again. Hoops’ wingman, Cheetah, also stood up hoops in favor of a snug fartsack. Toga swung big kettlebells, taking care of business quietly and efficiently. Offshore shoes were super flashy this morning, making me think that they received a recharge last night. Offshore, himself, exhibited his usual steady and ultra-calm strength. Mudface deserves praise for many things, not the least of which are (i) showing up, (ii) always wearing a smile, and (iii) always giving it his all.

    Time flew by this morning, which is good because I am getting tired…. It was an honor to lead kind and strong men this morning in RVA. Respectfully, Johnsonville

  • Track team practice

    2 Studs posted for a Wednesday evening run and were met, yet again, by the women’s track teams from VCU and UR.

    The Thang:

    45 minutes of hills around hillcrest, random loops and directions

    NMM

    Great to have some male companionship out on the run this morning.  Last week was a real burden being by myself and having to take care of both track teams on my own.  Jville’s presence was much appreciated, and he got to personally witness the joy that is hillcrest running.

    I think the track teams are like the baseball field on Field of Dreams.  If you do not believe in them, you will not see them.  I kept telling Jville that they were with us, but he could just not see them.  They so much wanted to interact with him, but he could just not see them.

    TYA Out

  • Slaying the SadClown

    Wild Thing started us off this AM as 18 brothers in arms rose up and posted at Rise and Shine.

    Wild Thing reminded us about our discussion on the SadClown and the reasons as we POGO and struggle through life.  He gave us a reminder of the difference of being alone and being isolated.  He through quite the beat down when he read from Freed to Lead – “Calling your wife your best friend is a true and dangerous OprahBomb – sweet and high-sounding on the surface, but gritless underneath” and “men don’ know how to make friends.” Chatter rose on that reading.

    Discussion then went to talk about “workouts” are not the only answer.  If so, we would see Jesus doing a workout in the Bible.  So, how do we promote times for men to come together and what are the elements that need to be there to make it truly happen. That was the meat of the conversation.

    Parts of Ecclesiastes 4 where read as a Biblical description of the SadClown.  Highlights: 

    1b – 3: I saw the tears of the oppressed—
        and they have no comforter;
    power was on the side of their oppressors—
        and they have no comforter.
    And I declared that the dead,
        who had already died,
    are happier than the living,
        who are still alive.
    But better than both
        is the one who has never been born,
    who has not seen the evil
        that is done under the sun.

    …

    8 There was a man all alone;
        he had neither son nor brother.
    There was no end to his toil,
        yet his eyes were not content with his wealth.
    “For whom am I toiling,” he asked,
        “and why am I depriving myself of enjoyment?”
    This too is meaningless—
        a miserable business!

    9 Two are better than one,
        because they have a good return for their labor:
    10 If either of them falls down,
        one can help the other up.
    But pity anyone who falls
        and has no one to help them up.
    11 Also, if two lie down together, they will keep warm.
        But how can one keep warm alone?
    12 Though one may be overpowered,
        two can defend themselves.
    A cord of three strands is not quickly broken.

    The Pax provided great discussion on what we can do and settled on two.  Two ideas to start and then to move forward and be like a dart.  Needing to make this happen 4A and Hurler took to Service Saturdays. In hope for us to connect and bring sun rays.  Wanting to capitalize on recent experiences, Worm and Butterfly, choose to see Hometown Hikes take hold.  This we believe will make friendships worth more than gold.

    Announcements –

    Rider is doing well and getting some good therapy – but still needs our prayers

    Ben Collie as he sees and journeys on his path

    May 21st – Ashcreek 5K

  • Doubling Down @ 45MOMM

    23 Redwoods descended on Mary Mumford for a Near West End Beatdown that went something like this:

    Mosey to NW corner of school for COP: SSH, DQ, Copperheads, Hand Release Merks, Hello Dollies, Crab Cakes, Bob & Weaves to Right & Left

    Mosey to bus loop for Curb Crawl Flips: Bear Crawl to curb, 2 merks, flip to backwards plank, 2 dips, crab walk back. Repeato, increasing by 2 each round. Up to 10 and back down

    Mosey to Fields that were closed, mosey back to green by tennis courts for Merkin Ladder by 2s: start at 2, increase by 2 each round, up to 20 and back down

    Long mosey around track to school wall for Double Triple Check: Wall Walkers, Hello Dollies, and Run for 6 rounds

    Mosey back to flag for COP: Lt Dans OYO for 1 min, Rosalitas, Box Cutters, Superman

    COT – Honey Do took us out

    NM

    Mumblechatter was heavy this morning…and Lab Rat wasn’t even in the top 3 list of worst offenders. YHC had to keep count himself in both COPs. Thanks to the PAX who tried to keep count over the hilarity and singing of others. Goodtimes.

    From GridIron to 45MOMM, the Bob & Weave flummoxes the PAX. Keep the faith, men. We’ll master it soon enough.

    Saab gets extra credit for performing way more Merks & Dips than instructed in the Curb Crawl Flip. Thankfully Rosie followed instruction and paced YHC.

    Sorry that BT wasn’t there to enjoy the Merkin Ladder. YHC remembers a NoToll morning where BT called for a single count Merk Ladder up to 20 and back down (maybe it was just up to 20)….either way, The PAX was not pleased with a 2 count merkin ladder this morning. It hurt. It sucked. It always does. Nobody appreciated it at the time. Splinter & TYA are still working out a formula to determine how many total we did this morning.

    Great to see some old and new faces this morning. Thanks for putting up with YHC’s raspy voice as he fights off a cold.

    Announcements:

    • Flashdance is Qing April’s HDHH, possibly incorporating a workout on the Capital Trail and libations at Stone Brewery
    • Ashcake 5k is coming up. We are trying to field a big F3RVA group. Specify “F3RVA” when you register.
    • April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm. Family friendly. LOMLs welcome to attend and/or workout with us.
    • New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
    • LabRat is leading an effort to expand F3 to Charlottesville. This effort will require (i) finding motivated leaders there, and (ii) support on a number of levels by F3 RVA. For now, LabRat needs help identifying potential leaders in Charlottesville.

  • RiverRun returns and TwinTeam begins

    As announced over the past week or so, starting April 3, Monday RiverRun will go back to being a run as its name demands.  Last May this AO started as a run for BRR prep.  After the BRR we kept it around to explore the AO as a bootcamp.  This proved to be a huge AO with plenty of options and also Honeymoon’s introduction of Murph Mondays, soon to be Fridays.

    The regulars, with input from some newcomers and Corporate, have decided to keep the AO but move the bootcamp to Fridays.  This will give runners a new spot to hit on Mondays with some of the best (long or steep, pick  your poison) hills in RVA.  It will also give the non-runners another option for Fridays, especially those with dogs and kids to deal with in the mornings.

    TwinTeam will start next Friday 4/7.  See you in the Gloom

    Rosie

  • 4 Second Holds

    5 men gathered in the gloom to move some bells. It should have been 6, but the person that called out YHC to lead this morning didn’t show up. Not gonna name names, Wheelie knows what he did.

    Mosey to the school entrance

    COP

    SSH x 12 IC

    Don Quixotes x12 IC

    Hillbillies x 12 IC

    Mosey back to the front yard for the main set

    Each hold is for a four count, each set is done for 90 seconds

    Two handed press  hold half way

    repeat with  no hold

    Clean and press hold at rack then press

    repeat with  no hold

    Sit up press hold at top of press

    repeat with no hold

    Merkin rows hold at bottom of merkin and at top of row

    repeat with no hold

    Lawn mowers  hold at top of pull  (switching arms throughout)

    Repeat with no hold

    Low Pull  hold at top

    repeat no hold

    Low Lunge  hold in lunge and at transition

    repeat no hold

    Squats  hold at bottom

    repeat no hold

    KB swings hold over head

    repeat no hold

    Curl hold at half (switching arms throughout)

    repeat no curl

    Boat canoe to finish out time

    Short Mosey to flag

    Numberama

    Namearama

    Helix took us out

    Announcements

    • Ashcreek 5K May 20th. See Spit. http://www.ashcreek5k.com/

    NMS

    The weather was beautiful in the gloom as YHC pulled in at 5:26 to see two cars in the lot but another two follow him in, none of which contained Wheelie.The COP was meant to have more exercises each one only have 4 done, but apparently YHC cannot count past 3 when Q’ing. YHC’s son (Chewy) saw the swings for the challenge and stated “what if you stopped half way through and froze” the light bulb went off and this workout was created.

    The mumble-chatter slowly died to grunts during the merkin rows and the low lunges, not sure but it looked like THE Carpenter was thinking about lunging back home. The PAX attacked this workout with enthusiasm and vigor and did us all proud.

    Thanks again for letting me lead

     

     

     

     

  • Helter Skelter Forties at the Carillon

    Sixteen veterans posted at Byrd Park this morning. The weather could not have been more favorable for F3 gloom. Johnsonville (YHC), showing his advanced age, inadvertently omitted to plant a shovel flag. But, the VSF was there in spirit. YHC did follow through on this morning’s commitment to Q, however, and this is what went down, more or less:

    Warmup COP: 50x SSH, Don Quiote, 10x burpees OYO.

    Long mosey around by the dog park, down the ravine behind Dogwood Dell, and back up the other side near the Carillon.

    COP: plank sequence, plank leg to elbow (right), plank leg to elbow (left), crab cakes with increasing cadence, 10x burpees OYO.

    Mosey up to Carillon, around loop out front, and back to decorative granite slab about 30m out front of the Carillon.

    Helter Skelter Lindsays (hillbillies/mericans/bunny hops). More detail -> do 30 hillbillies counting 1 leg only, run to Carillon steps (right or left), bunny hop up 15 steps, climb remainder, criss-cross plateau along top of Carillon’s base, descend other steps, return to granite slab, do 10 mericans, repeat run & bunny hop sequence, do 25 hillbillies, repeat run & bunny hop sequence, do 15 mericans, etc. until you get down to 30 mericans, then do final run & bunny hop and plank.

    Plank sequence and LBCs in cadence while PAX completed Forties/Lindsays.

    20x single leg Alabama prom dates. Repeat with other leg.
    Slow lunge walk across large brick patio in front of Carillon.
    Single leg side hop across patio. Repeat with other leg.
    Bear crawl across patio.

    Mosey back to VSF. American hammers with increasing cadence.

    COT with YHC taking us out.

    Announcements:
    -Wed hill run is on today. That AO is now a permanent fixture, at least for the foreseeable future. DK is adding to list.
    -Ashcake 5k is coming up. We are trying to field a big F3RVA group. Specify “F3RVA” when you register.
    -April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm. Family friendly. LOMLs welcome to attend and/or workout with us.
    -New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
    -LabRat is leading an effort to expand F3 to Charlottesville. This effort will require (i) finding motivated leaders there, and (ii) support on a number of levels by F3 RVA. For now, LabRat needs help identifying potential leaders in Charlottesville.

    Moleskin:

    Ok. I admit that I took the first long mosey because my aged body needs a little time to warm up — especially this week.

    I have a bad tendency to plan one workout, and then to go in a completely different direction based on some emotional decision. That hill behind Dogwood Dell is not quite up to Stinkhill standards, but it’s a beaut. I was strongly tempted to abandon plans and call something akin to a Bearway to Heaven on that glorious incline. But, my OCD overcame my ADHD today, and I managed to get myself back on track.

    The Helter Skelter Forties were a big experiment that I have been thinking about for several days. I love the Carillon, not just for the multitude of workout possibilities that it offers, but also for its symbolic significance, it being one of Virginia’s chief memorials to the heroic efforts of Virginia’s World War I servicemen and servicewomen. I hope that our use of that structure paid tribute to, and did not at all disrespect, its significance.

    There was a large bootcamp crowd that kicked off around 0545. They did not significantly interfere with us, but small packs of women from that group kept wondering into our PAX trying to join us. They half-heartedly claimed confusion, but their gazes were strangely fixed upon BT. We are men of honor, and BT did not, on this day, fall for that ruse.

    There were a lot of hop exercises this morning. Bleeder never complained, but I thought it fitting that we offer something more favorable to him. Bearcrawls ensued, and he, of course, crushed them. I begrudgingly accepted my last-place finish on those.

    Once again, it was very satisfying to road trip out of my normal RVA sub-region to connect with old friends and to meet new ones. I have had a great time traveling around to different F3 circles this week. We all have a tendency to get caught up in our neighborhood AOs. Based on my experiences this week, I know it would strengthen our F3 community if everyone periodically (maybe monthly) ventured out to a foreign AO or two. You will be surprised how welcoming our community is to newcomers.

    Richmond has dozens, maybe hundreds, of schools, parks, and other public space. F3RVA, thus, has limitless potential for growth. We should organize another big attendance push in May or June. We dragged some now-regulars out last June that way, including McRib, Mr. Roper, and others. I say we do it again. How about Tuesday, May 18 for a run at breaking last year’s record?

    Thank you for permitting me to lead WDog. It is a privilege and an honor to lead strong, motivated men. Johnsonville

    PS: Before a downfall the heart is haughty, but humility comes before honor. Proverbs 18:12

  • Rebound Day (Splinter Approved?) at SOT

    6 Southside regulars posted shook off the soreness from Murph Monday and J-ville’s Jamboree yesterday to post at SOT for some hump-day camaraderie and deep gloom.  YHC, being especially sore, had a little something different in mind for Rebound Day at SOT.  I hope Splinter would approve.  It went something like this:

    Mosey to the deep gloom of the track and one lap around to wake all body parts.

    Circle up in asphalt area at the end of the track for COP (all IC):

    • SSHs x20
    • DQ x15 (I think – lots of mumblechatter given the painfully slow cadence)
    • Imperial Walkers x15
    • Arm Circles 10 small, 5 large; forward and reverse
    • LBCs x20
    • Flutter Kicks x20

    Mosey around the school to the main entrance (waiving to the lovely bus driving applying her make-up while filling the gloom with noxious fumes) and congregate on the steps for a Triple-check, including box jumps, Freddie Mercuries and a short run.

    Mosey around the back of the school to the basketball courts where YHC had stashed a basketball for the REBOUND portion of the workout:

    • Classic tip drill with a penalty for a break in the chain.  If the ball hits the ground or we otherwise lose rhythm = 5 Burpees.  After an immediate break (caused by YHC) and 5 burpees, the PAX got it going pretty well.  All told, in about 5 minutes of the tip-drill, we did 20 burpees.
    • Line up on the sideline of the first court for the Weave – 3 PAX perform the weave down and back across all 4 courts.  Remaining 3 PAX plank-o-rama until it was their turn to run the Weave.  Our weave needs work!
    • Lineup on the baseline for the Wilt Chamberlain (straight from the Exicon – look it up) – sprint to other baseline and perform 100 LBCs, sprint back and perform 100 Squats, Sprint and 100 1-ct Flutter Kicks, spring and 100 Lunges (counting each leg).

    Mosey back to the VSF for 3 minutes of Mary — Hello Dolly; Rosalita and American Hammers

    Number-rama; name-a-rama and COT with YHC taking us out.

    Announcements:

    • Wilson’s golf tourney for Galactosemia – May 19th – sign up, donate, show up
    • River Run reverts back to a run Monday, April 3 and the new bootcamp (#TwinTeam) kicks off Friday April 7
    • Several new AOs in the works for DaVille area folks
    • Off the books running opportunity – 0600 Sunday morning at Urban Farmhouse near Midlothian Coal Mines & Library — see Honeymoon or Rosie

    NMS:

    Well done today gents.  YHC was sore as hell when he woke up this morning, so a kinder-gentler beatdown was in order.  However, it certainly got my blood flowing and a sweat going, so I hope you got what you paid for!

    Wilson and YHC are participating in a parents basketball game tonight for a St. Edwards school fundraiser – thus the theme.  Hopefully we will not need to employ the Weave.  If you want a good laugh (or the help us limp to our cars at the end of the evening), we will be at Trinity from 6-8.  Come bye – $5 to get in.

    Thanks for letting me lead this morning fellas.  Our SOT group may be small, but it is strong!  A pleasure to lead such a fine group.

    No more Gumbo for you!