YHC couldn’t leave the area due to the M out of town so the flare was sent to Bullseye and we convened at casa Singer to run Mount Hill. Somewhere around 7 total loops, 4 miles in total. Managed to avoid any falling acorns and owl attacks. Good stuff.
Not sure if anyone made it to the official F3 starting point but if they did, hope their run went well.
-Singer
3 eager club members decided to secure the early track time and get some work in to start the day. One running predictably late, but still made it in time for the first weighted exercise.
Warmarama.
Tabata Exercises:
One lap in between each and 2 at the end – avoiding the gaggle of young and better looking (and smelling) runners.
Numbers, Names, Announcements (SOJ CSAUP Friday – see slack and Crabgrass and throw a HC if your going) and YHC took us out.
No More Gumbo For You!
9 gathered for Hoedown, some confused by lights in the Parking Lot and meeting in a different location, basically a completely new Hoedown.
Grab the (5) Microblocks from YHC’s ‘lil Blue and mosey over to the school lot for a COP.
Mosey over to Bono’s’ Church with the (5) Microblocks and grab (5) of the full size Blocks. Partner up.
Various Block work – P1 carries Block overhead to far side of Parking Lot and Back, P2 does Curls, P2 does overhead presses while P2 does Curls, Mosey lap around the lot. We did this with various exercises for 3 complete rounds with laps. 10 2-Count Boo-yeahs, 10 2-Count Partner WWII’s. Weird Block Handoff that doesn’t have a name yet.
Mosey back to the lot.
Prayer Requests – Continued prayers for Charlotte, prayers for Bob who is Senor Frogs Father In Law.
Announcements – S-SOJ CSAUP Friday Night. Ruck/Bootcamp/Ruck/Kettlebell/Ruck starting and ending at The Alamo. 8:00-12:00 Friday night.
NMS – solid numbers at Hoedown. It’s nice to see Applesauce and Help Desk becoming regulars. YHC and Plus One had a nice chat after the workout. Plus Ones brother is a in YHC and Faceplants Rats Class from VMI (2009). YHC learned about how Faceplant hung around after Plus Ones first workout at Hoedown because he wasn’t feeling well and wanted to make sure he was ok.
Sounds like a bad movie title, but when the 10 of us met this morning at The Deep, we noticed an infestation of grubs in the parking lot. Who knew it was a grub convergence? Exercises today:
School Doors- Lap around the school. Every door indicated the number of exercises. Merkin, WW II, or Squat. 2x the exercise if the doors had numbers in both windows (makes sense when you’re there).
Hill Run- 10 runs up the hill, alternating Bernie Sanders, with an increase number of Carolina Dry Docks per run. Took a break between runs for a Lindsey of Steps Ups and Dips.
Money Bars- 3 sets of 10 Pull Ups, alternating with 3 sets of hanging for a 10 count.
Track- Partner up for Bear Crawls around the track in one direction, with your partner running in the opposite direction. When you meet up, switch. 3 rounds equaled half the track.
Abs- Finished off with 10 count of Irish Hammers, Heals to Heaven.
2 New Kent fellows met up in Downtown Richmond on lunch break to get some 1st & 2nd F time in with a walk around Browns Island and then some. Thanks for showing me the area Choo Choo! I know we celebrated Memorial Day Convergence there but it’d be really cool to have a regular AO there.
YHC posted the 8 mile route and Cavity Search and Don Draper ran to the AO anyway. They came in hot – no walkers in sight, so the three of us took off headed toward Midlo High School and Manders and through Queensgate to the trail through the mines and ultimately down the dirt road into Salisbury at that point Cavity Search and Draper headed for home and YHC headed up Elmstead and back to the Starbucks. Each of us had a pit stop along the way for various reasons but 8 (or 8+) miles were enjoyed and the day was started off right.
Looking to crack 10 miles next weekend if any others training for the half want to join.
No More Gumbo For You!
1 soon to be Ultramarathoner, and another running enthusiast met up at Dogpile, each with a specific number of miles in mind. Boberry, in the peak of training for his 8 hour race, was looking at a daunting 20 miles for the day. While YHC, decided on the way to the AO, that he was going to try and get in Eleven miles, in honor of F3RVA’s Eleven Year Anniversary.
Boberry set the route for two 5 mile loops, mixing a little trail and some laps around Maymont and Byrd Parks. YHC added an out and back to Carytown to get in the eleventh mile.
As always, great to catch up with Boberry and get some miles in with him. YHC went on to the convergence and Boberry marched on for his miles, though he had to get several in closer to home. Great determination to get those miles done!
YHC was grateful for F3 this morning. Wish he would have thought of doing the eleven miles sooner. Maybe some other PAX would have joined in. Maybe next year we can go for Twelve!
Fifty-six HIMs said to heck with clowns, bouncy houses, cake and ice cream, let’s celebrate our 11th birthday with a good old fashioned beatdown.
Here’s what transpired:
Mosey to the Amphitheater for Mission, Disclaimer, and COP
Add Rosie and Handshake into the Q Mix
EF Q
Triple Check at the Rusty Cage
Mosey to the Big Circle
Catch Me if You Can (Roughly 1.5 laps around)
Mosey to the Amphitheater
Down the steps – alternating Dips, Incline Merkins 1,2,3…
Handshake Q
Rosie Q
Vita Track w Merkins, V-Ups, Jump Squats, Freddie Mercurys
Triple Check
Re-Converge on the Carillon Field for an Eye of the Storm x 2
Mary
Numberama, Nameorama, COT
MOLESKIN
Today was meant to celebrate how the last 11 years of F3 has challenged us, molded us, and called each one of us to be the men and leaders we are designed to be. Gents, it’s been a pleasure to serve the men of F3 RVA. If I’ve made a tiny fraction of the impact that this PAX makes on me daily, then I’ll call my time as 1st F Q a success. I humbly hand the reins over to Handshake for some fresh ideas and renewed enthusiasm. As we enjoyed some 2nd F, we honored and perhaps roasted some of the finest men F3 RVA has to offer.
Awards and acknowledgments were:
The Gloomy’s
Lastly we inducted 4 new members into the F3 RVA Corporate Legends.
ANNOUNCEMENTS
Prayers for Deep Dish’s Father, Big Rig’s Mother, Handshake’s Wife’s Cousin
CSAUP – This coming Friday night, see Crabgrass and Slack for details
Six men met up in Rutland for Rucking and Running on this perfect Thursday. As they took off, the ended up partnering up in 3 groups. Conversations ranged from politics to school closings. For BAM! and YHC, the route took them into Rutland, Cool Spring Forest, Cool Spring West, and Knollwood for about 4.7 miles. The Ruckers rucked around Rutland and possibly Cool Spring Forest. The other runners ran various locations before one runner had to exit.
COT: Numberarama, Name-O-Rama, Announcements, No Idea took us out.
NMS
Enjoyed the run this morning. As we were gathering for the COT, Lab Rat reminded us that we are more alike than we are different referring to the current political environment. Well said Lab Rat.
Announcements
F3 11th year convergence – Saturday at 6:30 AM at Dogpile
Gotta Run!
Phonics
Us New Kent fellas love IPC so much we put Week 2 on replay! 4 he-man woman haters emerged from the gloom to get this 8 track party rolling! We had a sore Beaver and Choo Choo from Weds IPC session and tried our best to prepare Yukon and Wonka on what to expect, not sure if we added any value because it sounds like they’re already sore.
There wasn’t a whole lot of chatter during the workout as we all passed eachother like ships in the night.
Convergence tomorrow!