Category: Richmond, VA

  • Turkey Routes

    This Tuesday at Spider Run we will be running a 10k. The link to the route is below and I’ll also describe it for individuals that have not run this route previously. The trails are slightly modified from the official route but everything else is the same. Headlamps strongly recommended.

    It’s 6.2 miles with plenty of elevation. Ideally, we will all be finishing at the same time, right around 615. If you think you need an hour and 15 to finish a 10k, play your departure for around 5am. I’ll be there just before 5am to assist with any questions.

    Feel free to ping me for any questions.

    https://onthegomap.com/s/fmrolial

    spider run route

    Section 1 – Looping Around Towana

    This section starts by heading back towards the lake, taking a right, and then up behind the football stadium before exiting campus by taking a right on Campus. Continue up Campus until you hit Roselawn and then make a U-Turn to head back down Towana. When you get to the bottom, take a left and head up Roselawn. First right onto Ridgeway then back to the Commons.

    Section 2 – Trails Through Campus

    Once you pass the start, take a left at the commons and head across the lake, veering right onto the path around the lake. After you pass the cafeteria, take your first left up the path. At the top, take an immediate right on the path and head behind the Greek Theatre. Once you pass behind the Greek Theatre you will see tennis courts ahead of you. Take a hard right down the well lit path back to the lake. Don’t cross the bridge. Take a left, watching your step on the gravel and take the path over to College. Right on College.

    Section 3 – Westham

    This part is pretty easy (directions wise). Once on College take a left on Lakewood. Lakewood all the way to Westham. Left on Westham. Left on Club Vista (last road before River). Left on College and an immediate right on Westhampton Way.

    Section 4 – The Westhampton Campus

    Continue on Westhampton, straight across the first intersection onto Keller. Right on Westhampton Way then right on UR drive. First right onto Crenshaw. This next part is in my mind arbitrary but nevertheless part of the route. Go up Crenshaw until you get to the Modlin Center parking lot. It’s essentially at the top of the hill. Then turn around and come back to a left on UR drive.

    Section 5 – The Big Finish

    Continue on UR drive like you are heading back to the starting point. Except, you have to finish with the big loop. Up Gateway to the top, left to head back behind the football field and back down to the lake. Long downhill finish back to the parking lot.

    The END

    I’ll come up with some turn by turn directions that can be printed for those that may be completely confused at this point.

    UPDATE: Turn by Turn Directions available here!

    Turkey-Trot-Turn-by-Turn DirectionsDownload

    If 6.2 is too much there are two options for you. One is to eliminated the Roselawn/Ridgeway loop and just return back to the start via the path at the bottom of Towana. The second is to eliminate the Crenshaw out and back and just head back to the finish. The final is to cut off the hill loop at the end but I wouldn’t recommend that as it is a fantastic finish.

    Complaints will be taken from 9:00 – 9:01am on Tuesday. Yes, this is after the run.

    This should be fun. See everyone on Tuesday!

  • Rumblin’, Stumbin’, Bumblin…

    Six men, or seven as Saab ran a brutal route, posted – or hit the post and then posted – to the latest edition of Sunday Funday. Conditions everywhere other than crossing the Nickel Bridge, were 70 and sunny. According to the 40 or so bushes that Peta pee-tad on, here’s what might have happened.

    Route was decided incrementally – live-in-the-moment style.

    Initial Route: let’s go over the bridge first.

    Next Turn: Take a right at The Lariat, unless YHC is the runner, then take a left and win the prize for “first to the water fountain.” Never hesitate in life to win an event that others do not know they are participating in.

    Next Turn: Around, if you are Pigskin. BTTVSF. 4 mile round trip.

    Next Turn: T-Pottersfield Bridge.

    Next Turn: Sippy / Helix do the hill up to the War Memorial. YHC again goes left along the railroad tracks.

    Next Twist (or perhaps turn): Something in YHC’s left achilles.

    Next Turn: Left at the Texas Beach Parking Lot to stay on the new trail, which is several years old.

    Next Turn: Sippy Cup RIGHT at the wooden walkways and BTTVSF / off to worship. Nice to run with Sippy. All others LEFT towards the tracks / river / parking lot.

    Numbers, Names, YHC took us out.

    Announcements: TYA is hosting some sort of walk-about on Friday at 7 a.m. at the really big hut in Forest Hill Park. Run on the trails, walk fast on the trails, run on the road, bike on the trails, or bike on the roads, or all of the above. If you want to win, clear your schedule for the day or be ready to pull a Gillooli. Last person to complete a full loop wins. Bring kids, spouse, family, friends, friends of friends, special friends, friends with privileges, girlfriends, boyfriends, or someone else’s friends. Regardless of the outcome, rest assured TYA will come in third in the female, 50-59 age group. He always does.

    NMS: Quite a day. “Sunday Funday” is not precisely the term. Sunday Falling Apart Day is more like it.

    Someone give Pigskin a hug. His interactions with solid objects were numerous today. First, there was a car meets fence post incident and later a couple of diving plays while on the trails. Vaya con Dios, ese. Ten cuidado.

    Congrats to TYA on completing the JFK 50 miler without breaking a leg, an ankle, your nose, etc. Sounds like a battle of attrition.

    YHC thanks those who made him laugh today at ET’s.

  • More Merkins

    For the record:

    4 sets of 10 count in cadence merkins: 80

    5 minutes of Burpees: 50

    11s including merkins: 55

    Derkins and dips: 55

    Total Merkins: 240

     

    To the goal line of the football field:

    20 SSH, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise.

    To the other goal line of the football field:

    20 IWs, 10 Diamond Merkins, 15 American Hammers and a stretching exercise

    To the parking lot in front of the school:

    20 Russian Soldiers, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

    To the goal line of the football field:

    20 squats, 20 Dollies, 10 Stagger arm Merkins and a stretching exercise

    5 minutes of Burpees.

    To the wall in front of the school:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    People’s Chair 15 Lalannes, 10 hands on wall and floor, 15 Donkey Kix OYO

    To the Football field: Bear crawl 20 yards, crab walk 20 yards, backwards run to the start.

    Burpee-bear crawl 20 yards, lunge walk 20 yards, backwards run to the start

    Bear crawl 20 yards, crab walk 20 yards, backwards run to the start.

    On hill leading up to the Football field:

    11s with WWII sit-ups and Merkins:

    On the stadium benches:

    10 Dips in cadence, 10 Derkins in cadence; 9 Dips, 9 Derkins, etc.

    To the parking lot: jump in cadence over the line 20 count, 3 times with a stretching exercise in between

    A couple of minutes of Mary and stretching

     

     

    Announcements:
    Give to Give; log onto F3Nation,

    Forest Hill Run the day after Thanksgiving

    Convergence at Mary Mumford at 5:30 on Thanksgiving or Circus Maximus at 7:00

     

     

  • Is This the Dumb Part?

    Sixteen of RVA’s finest posted on a brisk Fall morn.  Here’s what went down.

    Mosey to grassy circle

    COP (IC)

    • Don Quixotes
    • Copperhead Squats
    • Helicopters
    • SSHs
    • Jazzercises
    • HRM (15 ct)
    • Plankorama
    • Freddie Mercurys

    Mosey to bottom of Amphitheater

    Self-Destruction (1 rep 3 exercises on first step, 2 on 2nd, 3 on 3rd,….18)

    • Merkins (171 ct)
    • Imperial Squats 2 ct
    • Heels to Heaven

    Mosey to the stage and grab a coupon for each set of partners

    Mosey to Carillon field

    Partner Chase

    • P1 – Run to end of field and back
    • P2 – Exercise toward partner (Bear Crawl w/ Block, Walkout Squat Thrusters, Murder Bunnies)

    Mosey back to deposit coupons at stage

    Lil bit o Mary

    Mosey to Rusty Cage

    Jack Webb (1:4 Ratio – end at 10:40)

    • Pullups or Jerkins / Monkey Humpers

    Mosey back to Flag

    Numberama, Nameorama, COT

    MOLESKIN

    Note to YHC, 171 2 ct Imperial Squats can fill an hour quickly.  Was really planning to do the Partner Chase up and back on the field, but time did not allow.  During the disclaimer YHC made the comment, if I suggest you do something dumb let me know and modify as necessary.  When Jazzercises was called Gomer asked aloud if this is the part where we’re doing something dumb.  Anything good enough for Richard Simmons, should be good enough for Gomer Pyle in YHC’s opinion.  Great to Q at DogPile, have only done it a handful of times in 6 years.  Thanks to everyone for following my lead.  If you rarely Q, give it a go.

    ANNOUNCEMENTS

    Shoe and clothing drive – See Gypsy

    Congrats and thanks to Bone Thugs for sharing his testimony – Check Slack for Podcast link

    Thanksgiving Convergence @ Mary – See TYA

    Black Friday Loops @ Forest Hill Park – See TYA

  • Breakfast Club MTV

    Three braved the first sub 30 morning of Fall to get in miles before and after the big show. Hitch hit a few hip hop steps along the way. Zesty queso bacon biscuits were top notch.

  • Nature and Nurture at its Finest

    Nine lunar zealots plus two in search of blinking red lights convened via multiple parking spots for a variation of an oldie. Most everyone listened and followed the instructions that started with East on Grove:

    • 4s & 6s right on Sheppard
    • 5s right on boulevard
    • everyone south on boulevard
    • 4s right on Grant
    • 5s right on Douglasdale
    • 6s do the pump house loop then left on Douglasdale
    • Right on McCloy
    • Left on Cary

    Numbers, names, and YHC took us out.

    Moleskin

    I am sitting here in the early am, unable to sleep, trying to think of something witty to write as part of a backblast.

    As I began to write this, I was reminded of Bone Thugs announcement post run today. So I fired up SoundCloud and started listening to his story. The typing stopped and I just sat and listened… In the dark… I felt like he was in the room with me telling his story. Nothing I can write would even come close to the power of his words.

    Sit back and listen PAX. It’ll be the best hour you spend this year.

  • New Old friends at Tomato Run

    YHC learned that we would have some F3 Davillians that have not posted at Tomato Run for awhile and with 3 others showing up we went for a 4.3 or 4.6 mile run and see the route below:

    This was the 4.3 mile run where we ran to back of Atlee HS, then into Honey Meadows, through Taylor Farms back on Atlee Station road turn into Giles to the 1st turn circle and return to the start. the 4.6 Mile run route was the same except that instead of turning into Giles run past turn and take the BoJangle’s loop to return to start.

    Numberama, Namerama Marco Polo took us out.

    Moleskin

    YHC enjoyed running with Spike this morning as he pushed the pace. Marco Polo and Opus ran together and it was great to catch up with everyone when we returned to the start.

    Great run this morning…Cheers, CB.

  • RB2 at First Watch

    It has been awhile since YHC posted at First Watch and having the Q on this nice cool morning, with 4 additional F3 brothers showing up here is what went down:

    COP

    We do a short Mosey and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 15 Imperial walkers, 15 Arm circles 10 small and 5 big, reverso, 10 Helicopters, 20 4ct American Hammers, 10 4ct LBC’s, 10 scorpions and 20 merkins.

    THANG

    We mosey to the other side of parking lot for a Red Barchetta, YHC lays out 6 glow sticks(GS) 20 yards apart, we start on one end and run to the farthest end (6th and perform 100 SSH and we run back to the starting line and plank for the six. We then run to the 5th GS, perform 75 Lunges (single count), run back to the starting line and plank for the six, run to the 4th GS, perform 50 LBC’s, run to the starting line plank for the 6, run to the 3rd GS 25 merkins, return to the starting line, run to the 2nd GS and perform 10 Burpees, return to start. We are now warmed up.

    YHC polices up the GS and we mosey close to the flag and drop 2 GS each 30 yards apart in the shape of a triangle for a Bermuda Triangle. Corner 1(C1) we perform 1 burpee, bear crawl to (C2) 2 burpees, bear crawl to C3 and perform 3 burpees. For the Second round, perform 5 merkins, lunge to C2 10 merkins, lunge to C3 15 merkins. Finally 5 LBC’s C1 Bernie Saunders to C2 10 LBC’s and Bernie Saunders to C3 and 15 LBCs. YHC polices up the GS drops them next to flag and we divide into one group of 3 and group of 2. We perform a triple double where P1 runs lap as timer and P2 performs Donkey Kicks. When P1 returns he performs DK’s while P2 runs lap. Next exercise is Lunges and the final exercise is mountain climbers where P1 an P2 flapjack running lap and exercise. Kubota and YHC stayed together as P1 for our group and it was great to catch up.

    Next YHC pulls out the deck of cards and each member of the PAX chooses a card….funny thing is that they all drew the ‘clipboard’ card where they count the reps of the exercise for everyone else…we all laughed then went on to the business at hand. Card one5 Oblique crunches (5 each side), 8 Luge (we assumed it was meant to be 8 lunges), 10 butt kicks, 7 LBC’s and 10 Rosalitas.

    We mosey back to the other side of the parking lot and YHC lays out the GS the same way as before; however this is a reverse Red Barchetta where we start at GS 2 10 Burpees, return to start plank for 6, then GS3, 25 merkins, return to start and plank for 6, then GS 4, 50 lunges and return to start and plank for 6, run to GS 5 (25 merkins, 25 squats and 25 LBC) finally run to GS 6 (25 merkins, 25 squats, 25 LBCs and your own choice for the last 25 reps.)

    YHC gathers up the glow sticks and we return to the flag for 1 minute of stretches then Numberama and Namerama.

    Lockjaw took us out in prayer today

    Moleskin

    Since this workout is so early, we usually have time for Coffeetera. Kubota had to get to work; however, the rest of us were able to gather at Starbucks and catch up. Lockjaw treated YHC to a cup (Flatwhite) and thank you brother! As we were wrapping up we saw Doublemint come in for a cup as he had finished a tennis session.

    It was great to see some brothers I have not seen in awhile and it was an honor to lead this morning. Have a great weekend everyone and I will see you in the gloom. Cheers…CB!

  • A man of his word

    3rd F: There is planning for a 3rd F convergence on 12/31. A few of the regions around RVA hold small faith-based discussion groups weekly and we are looking to expand upon it a few times a year with a 3rd F convergence. More details to come in the next few weeks.

    YHC will be collecting men’s clothes and gently used shoes in the month of December.

    2nd F: Black Friday loops… See TYA for details. but it sounds like lots of running while the Ms go shopping.

    1st F: The thang… ITs a running AO… so we ran.

    We started off with a slow warm up. Knowing Handshake committed to coming out this morning and he was not around at 530, we kept the warm up close by the AO launch point. If there is one thing YHC has learned about Handshake since moving here to Richmond is that he is a man of his word…
    Sure enough… 4 mins late… but he jumps out and is ready to go… time to redirect to the main event over at the Godwin track.

    A couple of laps around the track for a warm up then we get to work.

    5 x 400 meter AYG. recovery of 30 seconds after the 6 finishes
    4 x 200 meter AYG. recovery jog 200 meter.
    4 x 100 meter sprint the straight, 100 meter walk the turn, 100 meter straight, 100 meter turn.

    a little over 3 miles of track work and a 1 mile warm up.

    Track work is not fun but it’s essential to help develop your top end race speeds. Not much mumblechatter today since we were all focused on breathing after the sprints and the recovers were just long enough to allow max effort on next interval. I appreciate my brothers in the gloom meeting me out there this morning.

    NMS: Some talk this morning about taking WhaThoHuk off the national map.. (turn it into an off the book tweet and meet.) low attendance now that the crew that started it up has moved to central Richmond and SOJ. As well as some of the former regulars cant make it to this Wednesday AO any longer. Speak up if you want to take lead of this AO before we pull the plug.

    Thank you for allowing me to lead this morning

    v/r
    John (Gypsy) Boles

    Told to Follow…. Freed to lead.
    SYITG!!!

  • LBC’s by Moonlight

    3 studs embraced the lunar eclipse and posted at Twin Team for another round of exercise and comradery. Here is a brief summary for your viewing pleasure:

    Moving warm-up with an Indigenous People’s Run around the 2 schools. Man in the back alternates between 10 side straddle hops and 10 count arm circles.

    Mosey to the Bettie Weaver basketball courts for Exercise One:
    Make your way across the court doing the following exercises:
    Lunge Walks, Broad Jumps, Lt. Dans, Forward Straddle Hops, Hoppin’ Cherry Pickers, Bear Crawl, Crab walk, WWII Crawl Bears, High Knees, Jumping Herpees. Jog back in between sets.

    Mosey to Twin Team hill for Exercise Two:
    On the ascent: 5 Merkins at each driveway.
    On the descent: LBC’s at each driveway. Start with 50, add 5 to each stop. I believe the grand total was 375.

    Mosey back toward the flag. Finish with a Triple Check:
    Hand Release Merkins, Dips, Run around the “Stay Positive” circle.
    We finished about 2/3’s before time was called.

    Numbers/Names/Announcements

    YHC took us out

    Final thoughts:

    Appreciate the efforts by all the PAX today! When you are working out with Doozy and Rosie, definitely have to bring your “A” game. I continue to be taken by surprise on how challenging Twin Team Road can be. It is a beast.