Category: Richmond, VA

  • I’m Dying!!

    Apparently Doozy had one of those moments (like the commercial) where his computer was dying with no cord, hence the reason YHC is typing this beat down. At 530 the air was warm with a bit of dew on the surfaces when Doozy yelled “Mosey” and off we went. The runners departed for the coffee house at about the same time.

    COP- various warm-ups of varying difficulty were done at moderate levels of correctness by the PAX.

    The thang: Run to the bottom of the hill. Triple check with Runner to top of hill, Merkins, and that one where you are upside down on the wall.

    Mosey to back of parking lot: Lot crawls with bear/merkins then lunges squats add 2 each one.

    Mosey to front of school for another triple check. Runner to the flag pole with incline merkins, and dips. Mosey around the school the long ways stopping to perform 5 burpees at each corner. And there are about 10 corners. BTF and I almost passed out.

    Doozy took us out in prayer.

    Great Q Doozy. Way to push it PAX. Be awesome today!

  • Parking Deck Fun

    3 gloom warriors approached WTH with a can do attitude. One warrior did extra credit by running to the AO and then home. 

    The thang:

    Mosey to the cement pad for a little Trader Joe’s for Warm-a-rama:

    20X SSH

    10x Don Q

    Plank 1 minute

    Wilson’s 

    Fudd

    LBCs

    A quick jog to the Parking deck where we did 7s to the top in hopes of a morning sunrise, but the cloud covered sky prevented the view, but at WTH it’s always sunny and 70.

    7s included squats and merkins

    Run to the start for 25xWW2s

    7s back to the top which included Ball dippers and Burpees

    Run to the bottom of the parking deck for 50 flutters

    Mosey a couple alleys on our way to the gazebo for 50 dips. A couple of Bernie sanders legs were thrown in on the way.

    Complete the mosey back to the flag for dynamic stretching and 2 minute cool down.

    Thanks for letting me host today!

  • The Great Fall Oversharing Feast

    Eight scholars and gentlemen gathered in the dimly lit parking lot for today’s edition of First Watch. Little did we know that the first New Moon of Fall would bring such abundance of oversharing. After four questions that went something like, “Is that Ronnie? Where is the Miata?”, the top of the hour struck and off we went. Mosey to the brick patio for…

    COP

    • SSH x25
    • IW x15
    • Mountain Climbers x10
    • Merkins x20
    • LBCs x10
    • APDs x10 (while awkwardly staring at the steeple)
    • Copperhead Squats x10

    The Thang

    We traveled today, near and a little farther from near. Started on Gaymont with driveway roulette. 5 jump squats for every driveway on the right. 5 merkins for every driveway on the left. Continue up to University. 5 penalty burpees for all since Handshake skipped the contested driveway on the right.

    Scurry down University to the bottom of the bowl for 11s. It was during this scurry that the first OSOTW was anointed. 11 up the hill to Ralston and back down. HRMs + Lt Dans. Bernie Sanders back up to Ralston when complete.

    Second round, but this time mailbox roulette. 5/5 just like before. Stop at Kingston. Bernie to Longwood.

    Partner up for 100… make that 200 WWIIs, audible to 100. Partner runs to Rose Hill and back while the other WWIIs.

    Third round, lamp post roulette. 5/5 just like before, only lit lamp posts. Turning left on Rose Hill to Kingston. OSOTW #2 happened here. More stories about semesters abroad.

    Slow mosey back to the flag from there where we learned about 25 YO French teachers in a 900 headcount boys school. OSOTW #3.

    Numbers, names, YHC took us out.

    Moleskin

    So much pent up oversharing this week. Always good to meetup with this crew and see what trouble we can cause at 0500. Kubota may have to apologies to his neighbor for us waking up his dog, twice. He had to have woken up the whole house.

    Additional apologies to the kind gentleman who had to weave through us while bernieing up University. YHC can’t believe no one tried the flying headlock.

    See everyone next week.

    Splinter out.

  • Just a Few Cracks and Pops

    What started with 2 ended with a trio of flexible veteran Brogiis that took to No Toll early this morning With questionable conditions in the forecast, sunny and 70 is what occurred. Some snapping tree limbs in the distance caused some concerns that flexibility was an issue but turned out all good. Good to see Chaplain regularly attend these sessions and Doozy popping in for a quick stretch. SYITG

  • HIIT me Baby 1 More Time

    7 gathered at Atlee this morning for “easy day”. I threatened to Q by clipboard due to recent ankle thing, but was luckily able to participate with no issues. As happens most times when I read something in an article, I think the best way to try it out is in front of a bunch of friends with no prior practice. Today was no exception after reading a little about High Intensity Interval Training programs.

    We did a little warm up and stretching then headed over to the pullup bars. We did a few rounds of pullups then got to the HIIT. Four stations, 40 seconds on, 20 seconds off and rotatate stations. After completion of a circuit, 1 minute break then do it again….4 times, for a grand total of 20 minutes. Stations were: bar work, step up/happy feet, boat/canoe, and plank/chatarunga. I think it sucked enough to be effective, we shall see what the next two days feel like.

    I took us out in a confused mess after offering it up to anybody else….no takers so it’s your own fault!

    Glad to be back at DaVille…

    Lab Rat apologizes….

  • IPC Week 5?

    A suspicious six slid in to the QMS parking lot wondering whether YHC was joking about an IPC extra credit week. After the Q suggested an AMRAP of 42 minutes of block thrusters the PAX suggested a normal beatdown would be welcome. So we did:

    COP: Normal stuff including Scorpion kicks

    Mosey to tennis courts for Triple check: HRMs, Reverse crunches, & run courts. Head over to blacktop and stop for 3 sets of PLTs. Then over to the DK wall for modified dora: 50 burpees, 100 Donkey Kicks, 150 Jump squats.

    Down to the back of track, grab a coupon. 3 rounds of: 10 Thrusters, 15 Pullovers, 30 Benchkicks.

    Back to flag for 3 min of mary then time. YHC took us out.

    NMS: Good to be back to regular beatdowns at HBR. IPC is a difficult but there is not time for mumblechatter or teamwork. Warmer temps and humidity for October this morning. Handshake was upset we didn’t stop at the Jerkin Gym. Atilla fartsacked on the off chance YHC was serious about an extra week of IPC. Maybe we should tell Offshore every week is IPC though as that way he posts at HBR.

    Announcements: Sign up for Freed to Bleed Blood Drive, 10/20. We need many more blood donors. Great way to lose weight.

  • Return of the princess!

    Twelve gloom seekers ventured to No Toll this morning. YHC had grabbed the Q late after daughters volleyball game so not much time to plan. According to the early morning walker here is what transpired.

    COP- 20 each: SSH, LBC’; 10 each: DQ’s, cherry pickers, helicopters, Jazzercise, imperial walkers, Russian soldiers, Merkins, Flutters, Hello Dollie.

    Split into 5 groups in parking lot. 1 on each corner and one group running to the next corner. Perform exercises at each corner until you were bumped to run. Merkins, Squats, WWII’s, SSH were the first. We did 3-4 rounds (lost count).

    Mosey to top of lot for sprints and other various runs. Next round of corners. Exercises were Drydocks, FLutters, box cutters, monkey humpers. We did 2 rounds. Back to flag. Some stretching then time was called.

    Announcements: See Slack: Sign up to volunteer, give blood, or both.

    YHC took us out in prayer. Always an honor to lead. And Welcome back Fiona!

  • Pucker’s Route

    Just over half the normal number of Spiderlings gathered in the maintenance bowl for today’s route. At least 3-4 people were expecting intervals and I assume all the normal attendees that didn’t post also assumed the same. So when Pucker’s route was called, there was massive disappointment. Either way, we had fun while running in the thick humidity on the following route.

    The Route

    • Through the cave, across the bridge, around the cloverleaf, and head downstream
    • 4s pass Rattlesnake Creek and turn around at Stratford
    • 5s take a right on Stratford then quick right on Stratford and continue up to Cherokee
    • 6s continue on Riverside to a right on Rockfalls. Turn around at some strange spelling of cello.
    • Everyone reverse back the same course

    Numbers, names, YHC took us out.

    Moleskin

    It must have been because of the wonderful (sic) running weather this morning, as there was post-run coffeeteria (sans coffee) that continued until almost the top of the hour. Always great catching up with those that you do not run with on a regular basis.

    Apparently this route is Pucker’s namesake. It’s at least Corned Beef’s favorite Spider Run route. May have to dig through the annals to see who first called ‘downstream’.

    TClaps to TYA and Shakedown who doubled back to pick up Bone Thugs, only to find out Bone Thugs was not lost after all.

    All in all, a great morning.

    Announcements

    • Best of luck to Bone Thugs who is navigating his 3rd interview today. Crush it today!
    • See slack for Beer Mile
    • See slack for volunteering for blood drive on 10/20
    • See slack for other random notices that serve as comic distraction from the daily routine

  • It sure is dark here

    We stayed ‘on-campus’ and focused on keeping the heartrate up, upper body work and stretching.

    Warmup: Upper Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise
    Warmup: Lower Far Parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise
    Warmup: Upper Parking lot: 20 Lunges, 10 Peter Parkers, 15 Crunchy Frogs, stretching exercise
    Warmup: Lower Far Parking lot: 12 Don Quixote, 10 Merkins, 20 Dollies, stretching exercise
    Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO
    Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO
    Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO
    Wall Courtyard: 12 Dirty?? (I forgot what you called them. Put your hands on the wall the in cadence, move one hand and then the other to the ‘floor’ and back on the wall): People’s chair Muhammad Ali, 15 Donkey Kix OYO
    Railing for Dips/Derkins: Single count: 10 Dips, 10 Derkins, 9 Dips, 9 Derkins, etc.
    Far Parking Lot: Line Jump: 20 count in cadence, stretching exercise, 3 times
    Upper Parking lot: Partner up: Start off from each side of the parking lot: bear crawl to the middle and 10 hand-slap merkins, mosey back. 3 times
    Up to the grassy area: Partner up: partner 1 runs to the pull-up bars and does 5 pull-ups, Partner 2 does Squats. 3 times
    Back to lower parking lot and Time’s up.

    Announcements:
    Blood Drive October 20 (Wednesday) at Good Shepherd Lutheran Old Hundred Rd, Midlothian, VA 23114 from 10:00 AM to 3:00 PM.

    We need donors and volunteers. Sign up on RedCrossBlood.org and search for ‘F3’. It’ll likely be the second one that comes up. If you want to volunteer, you can send me a note on Slack.

    As of now, we need 1 more to help set up (from 8:00 AM to 10:00 AM), 4 to sign-in (9:45 – 12:30 and 12:15 to 3:00) and 3 to take down (3:00 to 5:00).

    We have 6 donors! We are looking for a TOTAL of 40. Please sign up!

  • Commitment Issues

    Seven stallions plus Petey showed up, chose a route, and ran it. Temps were a delightful 70 and sunny. According to the spiders whose webs were torn apart, the following more or less happened:

    Route:

    For several of us, North Bank to T Pottersfield to Buttermilk. TYA did whatever he did. Swiper apparently ran all over, including roads and trails. Nicely done, fellas.

    Announcements:

    There is exactly one guy in F3RVA who has not signed up to help at the blood drive on October 20. If you are that guy, don’t be. Send Pigskin a message on Slack and get yourself signed up to help for an hour or two. Easy volunteering opportunity and almost every company in the world supports helping out.

    Faceplant wants you to drink with him, run with him, and puke with him as he remembers his college pal who died far too young. One gets the sense that Sean Hogan might have liked to run, drink, and puke with Faceplant back in the day. October 16 show up, and ask Faceplant about it. Handshake knows the stories, too.

    NMS:

    YHC has been having commitment issues lately. Last Wednesday, YHC wanted to run, asked others to run, and then had to bail due to a carpooling commitment. Poor form.

    Sunday, YHC was ready to run only 5, and notified the PAX that YHC would turn around. NOPE! Decided to do the full 6.7 after arriving at the turn-around. Man, two times in one week.

    YHC redeemed himself. Told Anthrax YHC would be at ET’s, and then made it to ETs. Life has small victories.