Fifteen runners and walkers rolled in just in time for the route instructions. It seems this route closely resembled one Gomer Pyle did last week. We went over the river and through the woods and back.
Great mumble chatter with the pack YHC was running with. Always a good time!
YHC took us out.
10 Cville regulars and YHC posting downrange at the York AO on a chilly morning. Vinny had warned the regulars a RVA celebrity would be in town so the PAX showed up excited. Woody took the Q and lead us through some stretching, then rounds of Merkins, Plank Jacks, Pullups, Burpees and some other fun stuff with running mixed in between.
NMS: Always good to post in Cville after F3RVA launched it 5 year ago. Even better to be close by to post with Vinny. YHC can’t tell if he wistfully pines for the Old school F3RVA days just when other RVA PAX are around or he does this when we are not there. AO did coffee on location after so was good to chat with the other PAX.
7 runners took off on what YHC figured to be about the flattest route available as several PAX members were recovering from pushing themselves at the 10k Saturday. The PAX stuck together across the front of the schools, into Honey Meadows, and then crossing into Kings Charter. The more ambitious and YHC went a bit further northwest into Castlewood before crossing Atlee Station and meandering their way back via paved paths and neighborhood streets. The less ambitious used paved paths, grassy shoulders, and private driveways. No one was shot or arrested for trespassing as of this writing.
One more late-arriving runner, Spit, found a few PAX members to run with for a few minutes on the back end of the route. Numbers, names, and Opus took us out. All in all, despite sore legs, it was a good morning for a relatively leisurely run of 4-4.5 miles. YHC now knows we need to repeat this infrequently used route a few more times to sear it into the PAX’s collective memory. The title refers to YHC’s successful effort to recruit Spit to run the River City Half next March. It’s far enough away that signing up is a little less scary. Perhaps we will have more commitments by week 2 of our training plan.
YHC and the enigmatic container of exercises made a rare West End appearance. We had a strong crew of 7 ready to put in some work. The following is a brief summary for your viewing pleasure:
Mosey to the front of the school for Warm-up:
Side Straddle Hops, Ukranian Soldiers, Arm Circles, Alabama Prom Dates AND
Butt Kicks, High Knees, Mario Jumps, Broad Jumps, Lunges, Bernie Sanders all across the parking lot.
To the track: Cranked up the Mystery Box MiXXX and completed the standard workout:
One man pulls a card from the box and announces an exercise. They run with medicine ball to the top of Heartbreak Ridge and back while the PAX perform that exercise.
Completed the following:
Bearpees, Crawl Bear. Heels to Heaven, WWII Sit ups, Incline Pushups, Broad Jumps, Lt. Dans, American Hammers, Hand Release Merkins, Carolina Dry Docks, Side Straddle Hops, Plank Walk, Crunchy Frogs.
Back to the Flag: Finished with a Monkey Humper burnout – approximately two minutes.
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Had a great time heading to Heartbreak Ridge and seeing some new people, and those I have not worked out with in awhile. Strong work by all! Mystery Box was dishing out some punishment with a couple back to back arm or ab exercises. I heard that Brick may have spared us from burpees on the last round.
14 Beasts!! Kettle Bells in hand, ready for another beatdown at The Old Hundred. Hope you have your running shoes.
WARMARAMA:
Mosey lap around the school, playground and parking lot.
SSH, Helicopters, Copper Head Squats, Cherry Pickers, Merkins, Wide Grip Merkins, Diamond Merkins, LBC, Heals to Heaven, Alabama Prom Dates, American Hammers
THE THANG:
1. Triple Check: Run to end and back, KB Swings, KB Press x3
2. Triple Check: Bear Crawl 5 spaces/run back, KB Rows, KB Curls x3
3. Triple Check: Run perimeter of parking lot, KB Around the World, Skull Crushers x3
4. Triple Check: Run to the end / 3 burpees and back, WW2, American Hammers x3
BTTF:
NUMBERAMA:NAMERAMA: 14 with 1 FNG. Welcome Orbies
Announcements:
Thursday — 2ndF Lunch at Rusty Taco (Westchester). 11:45am
May 6th – CSAUP event, see slack / Gomer for details. Ruck, BootCamp, Relay Run.
NMS:
How awesome was it to see 14 at The Old Hundred this morning. Hot Potato was on the Q. YHC started us off and never let it go. What a great morning to mix it up with a few triple checks to get the heart racing. Hermes and Yukon invited an FNG. Welcome Orbies. Several F3 guys are headed to the Rugged Manic with weekend. Good luck!
YHC took us out!
Oyster
It has been a minute since YHC Q’ed a bootcamp (and apparently Q’ing a run doesn’t count). 8 HIM joined YHC on the lush fields of No Toll this morning to get the day started off right. Here’s what went down…
30 second late start waiting for PAX coming in hot. YHC received some jabs over starting late so off we go. Mosey to back parking lot.
COT: DQs, Imperial Walkers, LBCs, Flutter Kicks, TTTs, Tricep Extensions
Ascending Quarter Pounder:
Run to 25 for 25 merkins, Bernie back.
Run to 50 for 25 merkins, 50 squats, Bernie back.
Run to 75 for 25 merkins, 50 squats, 75 two-count mountain climbers, Bernie back.
Run to the end zone for 25 merkins, 50 squats, 75 two-count mountain climbers, 100 SSHs, Bernie back.
One round of Killer B’s: Bear crawl half way across field, repeat 5 broad jumps, 5 burpees until crossing the rest of the way
11s: Box jumps and WWIIs
With plenty of time remaining, the PAX earned another round of Killer B’s.
Indigenous people’s run around the entire perimeter (and BTTF) with last person doing 5 merkins before catching up.
5 MOM: American Hammers, WWIIs, Flutter Kicks, Dollys, Crunch Frogs, and more that I can’t remember
Burpees until time is called.
Numbers, Names, Announcements, Prayer Requests, YHC took us out.
Announcements:
Oyster Pays lunch this Thursday at Rusty Taco (1145 till ?)
May 21: Family time with basketball and grillin at Bettie Weaver, 530 (see OC for more details)
May 6: CSAUP (see Gomer)
Prayers for Chippendale who is recovering from a minor stroke on Saturday. Glad that all is well.
NMS: Great to be at No Toll this morning with these fine gents. Appreciate OC turning down the Q at Old Hundred to join YHC this morning….and appreciate Gumbo crossing the river. And appreciate the rest of y’all too. Today’s Q involved a lot of counting. So much so that it cut into the mumblechatter a bit too much. The BB title is a quote from DK…who wasn’t letting all the counting mess with his conversation.
Have a great day fellas! Thanks for letting me lead. Peace!
The struggle is real. Another Tuesday, another FNG giving an HC that didn’t show up. Oh well, maybe one day they’ll come through. Here’s how YHC vented about it :
Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC
Mosey to workout station behind basketball court
THE THANG :
5 Rotations of – 5 Pull Ups, 10 Jerkins, 15 Stiletto Squats, Go Across Monkey Bars, 15 American Hammers DOUBLE COUNT
Mosey to basketball court
3 rounds of Suicides non-stop touching foul line, mid court, opposite foul line, and opposite end line
11’s : Start with 1 Merkin and 10 Jump Squats
Broad Jump to opposite end line and back to starting line
Mosey to football field
4 Corners – 10 Burpees, 20 Lunges DOUBLE COUNT, 30 Flutter Kicks DOUBLE COUNT, 40 SSH
Mosey BTTF
1 Minute of rapid fire alternating punches while holding Al Gore
30 seconds of rapid fire straight leg kicks with right leg
30 seconds of rapid fire straight leg kicks with left leg
DONE
Numbers, Names, YHC took us out
Prayer Request : Shank’s gone be a daddy! Prayers for good health and a smooth delivery for his M and the baby.
Announcement : SOJ Lunch this Thursday at 11:45 am at Rusty Taco, Westchester Commons
NMMS : Below are some of the FNG’s responses YHC has gotten on Facebook about Bermuda. None of them have showed :
One PAX hit the early morning surf in the latest edition of The Clinic. Temperatures were a pleasant 70 and sunny. According to the guy in the white pick up who takes out the trash at 0:dark thirty, the following may well have happened:
Short jog down the cliff trail to the beach. COP with SSHs, IWs, DQs, helicopters, HRMs.
Mosey down the beach road, then onto the sand, and up to the jetty rocks. 15 four-count exercises about every 50-75 meters. WWIIs, sand angels, Freddy Mercury. 20 Donkey kicks on the random Jersey Wall / retaining wall.
20 dips on the rocks.
Run on the beach, stopping every 50-75 meters for 15 four count exercises, or equivalent.
Exercises included hello dolly, HRMs, heels to Heaven, Rosalitas, Freddy’s, Carolina Dry Docks, monkey humpers, burpees, LBCs, and squats. Call it 20 stops northbound.
20 dips on the rocks at the north end.
Repeato on the return trip. Same mix of exercises, minus the burpees.
Round trip is about 3 miles.
Run the trail up to the hotel. YHC guesses 10-15% grade. It’s a whopper.
Number, name, YHC took himself out with a reminder to take care of friends. Best to Chippendale.
NMS: California is green. Literally. All that rain has made Southern California bloom. Flowers, grasses, bushes, and trees. If this continues, all will be good. If it dries out, big time fires next year. Yikes.
It was a collaborative effort this AM in the gloom of Tuckahoe Elementary and Hoedown. An absent Q left 7 of us making it up on the fly…and making it up on the fly, we did.
The Thang…
Handshake took us on a nice little jaunt to the east side of the Walgreens parking lot. COT with some side straddle hops, Donkey Hoteys, LBCs, calf stretches, some LBCs, Mercans.
The PAX then stayed and did a 3X Check…jog around the pharmacy, while the other two did dips and hand release mercans.
EF Hutton took the spud from there and we headed back to the TES parking lot. This was a Dora with pairs. Bernie up the concrete hill three times while we did 100 Imperial Squats, 200 Monkey Humpers and 300 SSHs.
From there Bodo’s took us to the black top where we did a 4 corners. Burpees, Mercans, Carolina Dry Docks, Squats, maybe another one.
YHC, took us out at the end with some American Hammers, 1 minute of elbow planks, Alabama Prom Dates and one (1) Richard Kimball.
Fun mumble chatter on the way to Walgreen’s about the morning Conspiracy showed up 90 seconds late at Munford and TYA basically took the Q to the Museum District to workout. Conspiracy had brought props and wasn’t really all that happy with that.
We’re thinking about our friend Chippendale and hoping Wojo is doing fine.
With Big Rig nursing a knee injury, we decided to break out the kettlebells. A no running workout was promised and delivered. Here is a brief summary for your viewing pleasure:
Warm Up: Don Quixote’s, Clapping Ukranian Soldiers, Arm Circles, Helicopters, Hillbilly’s, Suzanne Sommers, Alabama Prom Dates, Raise the Roof’s, Walking punches.
Exercise One: 4 Corners
10 Lawnmowers on each arm
20 Upright Row
30 2 ct. American Hammers
40 Goblet Squats.
After the last corner, reverse and do the same pattern back.
Exercise Two: Wall Sits with various exercises
Up Downs, Forearm Curls, Overhead Press, Side to Sides, Calf Raises
Exercise Three: Self guided Triple Check
20 WWII sit ups with lift
20 around the Worlds
Crab Walk across the parking lot
YHC took us out
Final Thoughts: Enjoyed hanging with Big Rig this morning. I had actually done this workout a couple of years ago with Don Draper when he was coming back from a running injury. Checked out the backblast last night and repeated.
SYITG