Category: Richmond, VA

  • 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.

  • Breakfast Club

    Three guys and talked about stuff. Weather was perfect.

    Prayers for Upchucks in-laws and wife as they work through health issues with Upchucks MIL

  • I’ll Take a Quarter Pounder with Super 21 Sauce

    The Fantastic Rockwood Duo logged their DDP today at Rock N Roll. Here’s what went down :

    Slaughter Starter – 20 burpees OYO

    Warmarama :

    10 SSH IC

    10 Russian Soldiers IC

    10 Don Q’s IC

    10 Cherry Pickers IC

    10 Imperial Walkers IC

    THE THANG :

    Mosey to parking lot behind playground for a Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

    Run DMC – Run a lap around parking lot then do 20 Diamond Merkins (D). Run a lap around parking lot then do 20 Merkins (M). Run a lap around parking lot then do 20 Carolina Dry Docks (C)

    Mosey to basketball court :

    20 Star Jacks

    50 LBC’s IC

    50 WWII’S IC

    30 Flutters IC

    Super 21 – Do 1 Merkin then 1 sit up; 2 merkins / 2 sit ups; 3 merkins / 3 sit ups; etc all the way to 21 merkins / 21 sit ups (total of 231 reps merkins and 231 sit ups)

    DONE

    COT :

    Doozy and YHC continue to share deep conversations on relationships with M’s and raising 2.0’s

    Blood Drive Wed 10/20 at Good Shepherd. See slack and Pigskin for details

    NMMS :

    Doozy finished a full Super 21. YHC got through the 18 merkin set before time expired. Great push.

  • GridIron takes on the IPC: MaryAnne’s Mayhem

    Disclaimer was given. Instruction written on the Whiteboard. Coupons selected

    Format

    • Rep-based workout
    • Set the timer for 52 minutes 30 seconds
    • Measure out 25 yards

    Format

    • Rep-based workout
    • Set the timer for 52 minutes 30 seconds
    • Measure out 25 yards

    The Thang

    Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

    Exercises

    • 200 curls
    • 175 squats
    • 150 Overhead Press
    • 125 Kettlebell Swings
    • 100 Merkins
    • 75 Thrusters
    • 50 Bonnie Blairs (right leg-left leg = 1 rep)
    • 25 Blockees

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

    NMS: That was awful. Not much more to say than im glad IPC 2021 is over. this year’s version was full of lots of block work.

    • It was good to see Homer back out after taking a month off from some mysterious post 1/2 marathon illness.
    • Lighthouse did this work twice this week??
    • Chum was built for this beatdown format. he crushed it and left everyone in the dust.
    • Bluemoon i think like this one as much as YHC did.. we may do it again tomorrow just for fun
    • J-Ville showed me the way as he pushed through the exercises and kept me moving forward
    • Honeydo has some mystical way that he can step out exact measurements on the field.
    • Tater was back as well.. but he broke the block in two.. Modify takes on a new meaning when you break the gear in two and only use half of it. 🙂

    Check in with Tatter for next week’s post workout Coffeteria.. its moving.

  • Just a little mosey

    5 pax joined in for a little mosey around the Western West end… AKA Short Pump.

    We went with the Handshake route to give options for all to get anywhere from 4 to 5.5 miles.

    Right out of Godwin on Pump.
    Left on to Pump
    Right onto Three Chop
    Right onto John Rolfe
    left into the AO.

    YHC ran with Handshake this day. Some good Mubblechatter along the route. He just got back from his 15yr anniversary reunion of VMI. I appreciate him taking the time to find my 2.0 on campus and imparting some knowledge on him. We all know we can tell our 2.0s stuff all day long and they look at us like we have 3 heads.. but if someone else tells them the same thing its the wisest thing they have ever heard. Roger Roger, Whitesnake and Honey Do ran as pack as well.

    No new announcements mentioned this day. Check Slack or Twitter for new items.

    DM PigSkin to help with the FreeToBleed this month
    We will be starting the RVA show Drive on December 1st.. so start saving those gently used shoes now.

    Thank you for allowing me to lead the run.

    v/r
    John (Gypsy) Boles

  • 19 miles? That’s it!

    Nine strong arrived to active parking lot. 9 strong to start October right! There were 4 other Pax ready to run, they mentioned 19 miles and I stopped listening. According to the now cold frogs here is what went down.

    COP- 30 SSH’s, 10 each: DQ’s, Cherry pickers, imperial walkers, helicopters, Jazzercise, Russian soldiers.

    The thang: Run out of NM up otterdale to opposite entrance and first sac. Cup-de-sac tour. Sac 1 25 merkins on both ends. 2nd double sac 25 squats at all 3 stops. 3rd double as well 25 LBC’s at all 3 stops, 4th 25 Drydocks at all 3. End at last sac. Mosey trail back to hill and coupon pile. Grab a coupon. Triple check. Run, curls, triceps. Rounded out with some coupon holds and time was called.

    Announcements: Freed to Bleed. Sign up to volunteer or give blood.

    Prayers to Duke’s MIL and her health. YHC took us out in prayer.