9 men braved the low 60’s for another edition of Dogpile. Let’s go!! Warmarama: Slow mosey down pump road. Deadman hang, helicopters, imperial walkers, DQs, arm circles, merkins, APD, LBC, flutter kicks. The Thang: Light Pole AlleyRound 1: 3 light poles10x Jump Squats20x SSH20x Plank Jacks Round2: 3 Light Poles10 Merkins10 Hand Release Merkins 10 Diamond or Wide Grip Merkins Round 3: 3 Light Poles20 Squats20 Heals to Heaven20 Box CuttersSkip to the next light poleMosey to next light poleSprint to the next light pole. Mosey BTTFStop at some rocks for incline Merkins5 minutes of Mary. BTTF Numberama:Namerama Moleskin: What…
Four HIM’s took the morning by storm and kicked up some dust. We also broke in a new FNG “Al Bundy”.
Traveling with the family for Labor Day and decided to post down range. Working out in the sand is no joke! Attended Sandblox in Surfside Beach, SC for an hour of block work on the beach! Appreciate the hospitality from the F3 Grandstrand PAX members.
Bon Iron? Intro For a while now, an idea has been bouncing around in my head: Why not have a Saturday morning post a little closer to home? Rock N Roll and Dogpile are great, but with more and more PAX showing up at Forge, and No Toll gaining momentum, it felt like a good time to explore a new AO. So, I put out an e-mail suggesting we meet in two weeks. Within 30 minutes, Snuff was on the line, asking, “Why wait two weeks? How about tomorrow?” Text messages went out to reframe the plan for an immediate…
The second of my back to back is done. I like to lead a couple a month or worked out that they were on consecutive days. 7 brave souls came to Rock and Roll on a fall like day to see what thrashing I had concocted. I do not think I disappointed Labor Day weekend is tough for the numbers cause everyone is trying to get that last trip in before it all changes. Here’s the overview: A WARMARAMMA to start up(SSH, Dead man hangs, Imperial Walkers, Ukrainian Soldiers, Merkins and LBCs to round it out. Big Rig thought his…
Ahhhhh….the weather continues to be splendid on these late August mornings as a handful of F3 stalwarts gathered at Mary Munford’s elementary school for a jaunt around the near west end. As always, our good friend Hitchhiker showed up as the crew was leaving…with no 4s to join. It was mentioned that Hitch can do a triatholon so there’s really no reason he couldn’t easily keep up with the 6s. Especially wiht Phonics in the house. (Great to run with Phonics this morning, by the way! Best of luck to his crew this weekend in a intercollegiate cross country meet…
2 Davillians had a off the books run today since both are training for the Richmond Half and couldn’t run Saturday morning A 10k was covered from Atlee HS to Kingswood Court then back Spit On That!
8 Davillians made it out Tuesday for some running and rucking. 2 Ruckers did their thing It was hill repeats day for the 6 runners thanks to Opus’ suggestion the night before. We headed to Giles and did 4 hill repeats on the clubhouse loop before continuing on run through Giles into Craney Island then getting one last hill in with the fly over before returning to the Atlee parking lot for 4 to 4.5 miles Great run by everyone! Spit On That!!
2 Swift Freaks converged onto the track at Swift Creek Middle for some the only weekly speed workout in all of RVA. The plan this morning was simple 1k repeats 4 laps at an easy pace to warmup 2.5 laps at a 630-730 per mile pace 90 seconds rest and hydrate Repeat 4 times 100 ups and a cool down lap to finish Always great to catch up with Boberry for our weekly speed sesh!
2 rather creepy figures emerged from the cool, dark gloom like zombies hungry for a bootcamp, here’s the brains! Stretch OYO at the cars while hoping Wildwood shows up. Mosey to the Coupon pile & Walk the coupons to the snack shack. CoP1 – 4 Corners around the rock pits. Prost Style. 10 Coupon Curls 20 APDs 30 Mtn Climbers 40 Shoulder Taps CoP2 – 11’s – Wall Crunches / Freddie’s between snack shack and opposing diamond fence. CoP3 – Dora 75 – PAX timer runs a lap around the rock pits while partnering PAX counts to 75 reps per…