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…
Recently, life has been one where it hasn’t been easy. The reality that nearly 2 years at Amazon, it’s time for me to look for something new. 4 straight 10 hour shifts then try to get my body to shut down, relax and enjoy a little quiet time in my head hasn’t been easy. Plus I don’t sleep real well (the type of sleep I get versus what would be best for my body doesn’t even come close). So with the unification end of summer approaching, 5 brave souls came out for a classic Mudslide beatdown(another one probably worse coming…
Bruce Springsteen’s Born To Run album came out 50 years ago this week. YHC figured that’s a perfectly loungey album to bring to Twin Team. Unfortunately The Board Of Directors of Twin Team would not have given this workout the stamp of approval. Luckily they didn’t have a quorum, so YHC was able to proceed with the workout as planned. Here is more less what happened: Mosey (sorry, “slowsey”) to the basketball courts for Warmerama Invisible jump rope Helicopters Don Quixote Imperial walkers Jazzercise Freddie Mercury Scorpion kicks Shoulder taps Pickle pounders Mosey to the benches in front of the…
Fifteen F3 aficionados gathered at the Forge for YHCs birthday beatdown! This 33rd trip around the sun was celebrated in the following fashion: Warmarama- Mosey down the hill to the tennis courts and circle up with a welcome and disclaimer.- Various IC exercises head to toe and then mosey onto the football field. COP 1: Triple Pounder- Rather than the traditional quarter-pounder, we split the field into thirds and added a punishing twist that will likely not be seen again for a long time.- Goal Line: 33 SSHs- 33 Yard Line: 33 Squats – Opposite 33 Yard Line: 33 Lunges…