Category: Richmond, VA

  • Rainy Improv

    Seven fearless regulars and one bold FNG descended on NoToll this morning for a wet start to the day.  In an attempt to keep the PAX as dry as possible, here’s what transpired….

    Mosey to pavilion for COP

    SSH x 25

    DQ x 15

    Imperial Walkers x 15

    LBCs x 30

    Merkins x 12

    Onslaught of 11s 

    11s were slightly modified…perform both exercises at pavilion before running the field and back

    Round 1: Box jumps and WWII situps

    Plankorama

    Round 2: Derkins and Box cutters

    Plankorama

    Round 3: Inclined merkins and American hammers

    Mosey back to the invisible flag for numberama, namerama, etc.

    YHC had, what he thought was, a decent beatdown lineup for NoToll this morning.  However, pounding rain woke YHC up at 4:30 and thoughts of keeping the PAX dry and improv ensued. YHCs M thought he was a bit on the slow side for heading out this morning…but duty calls. Arrival at NoToll found Rosie and Gumbo already present and YHC was relieved to not be leading a workout of one. Five more (including an FNG) arrived right on time.

    Knowing how much water the NoToll fields hold, YHC thought some rounds of modified 11s would be welcomed. The modification (that is, performing both exercises before running) brought about some confusion from the PAX (including YHC) but that’s what you get when improvising.  The cool rain seemed to be invigorating and the PAX crushed the workout.  YHC figures it won’t rain every Tuesday and his planned beatdown will make at an appearance at some point.

    Welcome to GED (FNG-Dan). Way to be for posting first on a rainy morning.

    Announcements

    BRR in two weeks

    ReeseStrong, Sept. 16 followed by oysters/crab at Circle K’s

    Convergence at GridIron on Sept. 30

    Pleasure to lead this morning. Peace out homeslices!

  • It may be August, but it feels like October.

    6 brave men arrived in the Atlee High School parking lot as the prospect of hard rain and cooler than average temperatures was the forecast.  All member of the PAX were prepared for a beatdown that went something like this.

    Mosey to bus loop then turn back to flag to pick up two LIFO.  Continue mosey to practice field behind Atlee.

    COP (All IC)

    • SSH
    • Don Quixotes
    • Ball Dippers
    • Arm Circles (10 small, 5 big, reverso)
    • Merkins
    • Foot to hand mountain climbers
    • LBCs
    • One legged APD, switch legs and repeat

    Burpee Billiards – Like a pool table, 5 burpees at each location where the pockets would be:  Front right 5 burpees, run to middle right 5 burpees, run to end right 5 burpees, run to other side 5 burpees, run to middle left 5 burpees, run to front left 5 burpees, run back to start and plank.

    Mosey to Chickahominy

    8 Minutes of Agony – For 8 minutes, do as many of the following as possible:  10 donkey kicks, 10 jump lunges, run 15 yards, 10 rotating elbow planks, 10 2-count mountain climbers, bear crawl 15 yards, repeat.

    Mosey to pull-up bars

    With partner, do 50 pull-ups

    Mosey to middle of field

    Plank-O-Rama

    • Hold Plank for about 20 seconds, then alternate between merkins and Carolina Dry Docks (10 IC)  Hold plank for another 20 seconds.
    • Rotate to elbow side plank – hold for 20 seconds.  Then dip hip down and up for 10 IC.  After completion, hold side plank for 20 seconds
    • Rotate to back plank – hold for 20 seconds.  Then drop waist and raise back up for 10 IC.  After completion, hold back plank for 20 more seconds.
    • Rotate to other elbow for side plank – hold for 20 seconds.  Then dip hip down and up for 10 IC.  After completion, hold side plank for 20 seconds
    • Return back to plank and hold for 20 seconds.  Then hand release merkins for 10 IC.  Hold plank and then 10 mountain climbers for 20 IC.  Hold plank then alternate between merkins and Carolina Dry Docks for 10 IC.  Recover
    • Freddie Mercuries (20 IC)
    • American Hammers (10 IC)

    Mosey back to VF

    Numberarama, Name-o-rama, YHC took us out

    NMS

    In YHC’s memory of the Central Virginia, cold rain does not accurately describe late August weather.  As it turned out, although the rain was steady, the PAX never faced a downpour in today’s workout.  We did cover a great deal of distance today but YHC was not sweating at the end of the bootcamp.  This never happens this time of year.  Well done to all PAX members!  Everybody exceeded expectations for every challenge.  It was a pleasure leading the PAX today.

    Announements:

    ReeseStrong 5K – Saturday, September 16 – F3 RVA team is still the largest team.   Kid’s runs start at 8:30 am, 5K starts at 9 am, Crabfest at Circle K’s house starts at 11 am.  To sign up for 5K the Hard Way, see Lab Rat.  F3 members are not required to do it the hard way.  You can run it or walk it as well.  Spectators and volunteers are also needed.

    F3 RVA Convergence – September 30 at Gridiron.  The main event is at 7 am.  There is also a bonus bootcamp at 6 am.  To see the Preblast, click here.

    BRR is less than 2 weeks away.

  • Time To Taper

    Twelve of F3 RVA’s finest ventured out for some quality running in the rain.

    3/4 loop of the lake as a warm up stopping at the base of the long narrow path with the steep incline.  Run up with 70% effort and jog down for recovery.  Repeat until Q calls it (about 15 minutes).

    Mosey over the the amphitheater and form three columns behind BT, Bleeder, and TYA.  Run up the theater’s steps and jog down.  Repeat until Q calls it (6 minutes or so).

    For two columns behind Two Can and Lugnut for a long indigenous people run around campus to the intramural fields.

    Sprints across the  soccer fields; 40% effort over, 90% effort back.  Mosey back to the shovel flag.

    NMS

    YHC didn’t want this BRR team tapering prematurely, so a nice medley of hill repeats and sprint work was required to keep their training sustained for another week.  As expected, they crushed it and are ready for next week.  Even the cool down mosey back to the SF was at a fast clip led by Bleeder and Swirly.

    Speaking of Bleeder, he came out today looking like a silent Labrat.  Tron vest, no shirt, but no talking.  Not sure which version of Labrat I prefer most….

    Not much chatter after the workout, as it was the first day of school for several and they were promptly off.

    Announcements:

    TYA is having folks back to his place after tomorrow’s hill run to watch the Barkley Marathon documentary.  You will know when it starts by when TYA lights a cigarette and blows the conch.  Have no idea what I am talking about?  Then come watch the documentary.

    Time to Taper,

    Lockjaw

  • Good guys, bad guys & Lug Nutz?

    4 strong answered the bell on an awesome Monday morning!

    The Thang

    The traditional route through Tarrington with the 5 milers making the loop and 4 miler proceeding immediately up Ashwell.  Turn left on Robious and right on Ellesmere.  Follow to Brigstock and turn RIGHT.  Left onto Twin Team and back to Bettie Weaver.

    Moleskin

    In an effort to redeem oneself for the Q where the PAX got lost and ran roughly 9 miles trying to find their way back to the AO, YHC plotted the path for a repeato!  Success at last, all members of the PAX returned safely and on time.   Not that there weren’t opportunities for chaos as Wedding Singer had the runners in front of him disappear at a key intersection.  Rosie of course provided some local clarity and Honeymoon is now an expert in all roads traveling through the Robious corridor.  The only thing missing was our guest/beast from the northeast, LabRat and Phonics.  Come on back fella’s!

  • Secondhand Smoke


    6 Redwood’s posted at Bateau for an early morning beatdown.

    THE THANG

    Mosey to COP

    20X SSH
    10X Merkins
    30X LBC’s
    20X Flutter Kicks
    20X Inverted Flutter Kicks
    20X Side Kicks
    10X Don Quixote

    Mosey to bottom of hill
    Lake Revolution 5 Burpees, 5 Box Cutters alternating every lit light pole

    Hill Repeats – 20X Bear Crawl Steps, 20X Lunge, 20X walkout Merkins – 3X

    Hill Run to the Light & Back

    Lake Revolution 20X Knee Bends,20x LBC’s Alternating every lit light pole

    Mosey to Virtual Flag
    6 Minutes of Mary (PAX Select): with WWII, APD’s, Wilson Wife Leg Left, Freddie Mercury, 6 inch hold(Swirly Style)

    COT
    Sippy took us out

    Moleskin

    With the BRR less than 2 weeks out, YHC only knows that because my calendar say it, not because the blue ridge relay web site has a countdown clock..( why did they take that away!!!) YHC wanted to get a decent workout in, but not kill the PAX in a normal Bleeder style Beatdown.

    Hardywood reported that Breaking bread was an awesome experience; If you want to sign up, see Lab Rat.

    As the PAX was completing the second revolution around the lake, YHC and Hutton were on about the same pace, Hutton’s breathing style was claimed to be driven by Secondhand smoke when he was a child.

    What’s left of Bleeder out!

  • Elective sofa sleeping

    Sixty degree weather and reduced humidity brought a PAX of 7 for The Punisher.  As I’m sure is true in other F3 households, YHC’s better half appreciates the opportunity to offer advice and counsel in the pre-Gloom gloom as YHC bumps the bed and kicks shoes while feeling in the dark for pre-selected F3 attire.  Not.  So following a 3:30 AM whiz, YHC collected clothing and accessories and headed downstairs to sleep one additional hour on the sofa.  I’m sure M Chum appreciated this.

    Clavin, Honey Do, Lockjaw, and Saab were in the Holton Elementary parking lot early and were sporting F3 gear.  Dexter, Offshore, and YHC arrived at the same time with enough time to plant the ShovelFlag in the hard ground and to say a few words to one another.

    The Thang:  Mosey across the parking lot and into the front field for COP with Seal Jacks, Don Quixotes, Imaginary Jump Ropes, Helicopters, and Hillbillies – all x 20 – followed by Arm Circles – small and big, forward and reverse.  Honeydo pointed out, mid-exercise, that the Jump Ropes have previously been referred to as Invisible and not Imaginary.  Offshore later argued that Imaginary made more sense.

    Off Campus portion of the workout:  Jog south from the school to the grassy median at Wilmington and Hermitage and complete the following sequence of exercises:  Merkins, Squats, Box Cutters, Carolina Dry Docks, Forward Lunges (single count), Flutter Kicks (double count), and Shoulder Taps (single count).  Complete 30 of the first exercise at this stop and 15 of the others.  Wait for all to finish.  Jog down Hermitage to the next grassy median for the same sequence, but with 30 of the second exercise and 15 of the others.  Repeat the sequence, moving the 30 reps through the sequence at each stop – @ Confederate, @ Palmyra, @ Westwood, and back.  Seven stops total.

    Return to the school grounds for 5 Burpees and 25 APDs, then COT.  YHC took us out.

    TNM:  Nice work fellas.  Hope you are recovering Clavin.

    Announcements:  BRR – September 8th and 9th,  ReeseStrong 5K – September 16th, and Convergence – September 30th.

     

  • Daenerys is his aunt?!?!?

    4 Davillans (some struggling more than others) to take advantage of the cooler weather for a little morning run.

    ROUTES

    Mudface and No Idea took their normal hour walk/run through the cross country trails and around the schools

    YHC and Lab Rat took the Honey Meadows/Kings Charter loop. YHC adding Honey Meadows trails/doubling back to find Lab Rat who took a different route unbeknownst to YHC. This added an extra five minutes to the run from YHC clocking in 5.5 miles . Lab Rat was came in around 4.5 miles(?)

    MOLESKIN

    What an amazing day to run. YHC would have enjoyed in more if it wasn’t for the lack of rest from the busy weekend for him. Lab Rat was also struggling with lack of sleep and still recovering from the trail run the day before.

    Mumble Chatter focused around the COT season finale last night. Lab Rat noted that John Snow is going to feel pretty bad when he finds out he is screwing his sister. YHC quickly correct to note that John his Daenery’s nephew. Lab Rat’s response his today’s title.

    The rest of the run was spend discussing some upcoming races and training schedules.

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Breaking Bread…Pound O’ Pasta – Come and Get It

    Gumbo and his 2.0s (Redbird and Snare), a Redibrd classmate, EF Hutton and Hardywod had the great privilege of breaking bread tonight with 8 great folks tonight at The Daily Planet’s Medical Respite Center.  Following in the footsteps of his father, YHC ordered up WAY too much food, but its all good as we left and entire pan of baked spaghetti and meat sauce (probably 3-4 pounds) for the residents to enjoy for another meal.

    We enjoyed some great fellowship and conversation with the residents and I hope brought a few smiles to their faces.  These are some great folks, and I would highly encourage any of you who have not had an opportunity to make time volunteer for a Breaking Bread.  It is a small sacrifice of your time and I promise you will get so much more out of it in return.

    The residents are incredibly appreciative about the food and the fellowship – probably more excited about the fellowship honestly.  They truly need our help as the weekend volunteer who was there was telling us that groups sign up to bring meals and then don’t show.  I applaud this group for committing to things (serious or stupid) and following through.  My father-in-law always says 75% of success is just showing up.  Well, F3 shows up and brings it baby…Always!  So proud to be a part of this group.

    See you men in the gloom!

    No more Gumbo for you!

     

  • 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