Starbucks – Winterfield Crossing
3 runners got in 7.65 – well Cavity Search probably got in 11 – BEAST. 5 walkers did something but there was no sign of them at 7:11 when the runners returned. Poof – gone. One theory was that coffee was not enough for Dumar’s birthday so they went for breakfast…who knows. Rosie and YHC stayed for coffee. In any event, miles were conquered, fellowship was had, the start to the day was good. Enjoy the beautiful Sunday! No More Gumbo For You!
The Bon Air soft launch was a perfect opportunity to celebrate what it means to start a new AO, and to honor the legacy of the Richmond Flying Squirrels’ old baseball diamond. We rededicated ourselves to the F3 mission to plant, grow, and serve small workout groups for the invigoration of male community leadership. Machismo led the workout, beginning with a mosey to the grassy baseball diamond. With introductions and the F3 disclaimer complete, we kicked off with warm-ups including SSH, merkins, LBCs, Imperial Squat Walkers, and UKs. The Thang: We started with a tribute to the last games at…
zombies met up at Swift Creek Middle to go on the road for some easy miles. This week’s IPC was already a speed workout, so no speed work this week, and no need to double up on Thursday. Always great to catch up with Boberry!
3 runners launched for a 3.5 mile loop and we picked up Honeymoon for a second 3.3 mile loop and dropped Cavity Search at his house on that loop. OTB can be a chose your own adventure. Come get whatever miles you want and stick around for coffeeteria. Four walkers and a four-legged friend were also out some miles so there is that option too. Have a great Sunday. No More Gumbo For You!
Two HIMs linked up for an OTB beatdown that the YHC was in dire need of. Thought it was gonna be a solo one but a few minutes in out of the gloom rolls Beaver rocking his weighted corset! Kept it simple Main Set (with vest): 10 Rounds: • 3 Pull-ups • 6 Merkins • 18 Single count Step-ups Finisher: 3 Rounds, same movements but doubled. YHC had to walk on the doubled rounds thanks to some back tightness, but man it felt good to be back home and get a beatdown in. Grateful for the push and the company. Don’t Waste The…
4 runners are getting serious about half training. 2 did 11+ today and 2 did 6.75. Slow and steady baby. Still time for anyone wanting to get in on this to join. We will help you ramp up. 4 walkers solved all the world’s problems and identified others, as usual. Come for the walk/run. Stay for the coffee. No More Gumbo For You!
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…
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!
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!
4 runners. No walkers today. We got a 10K in. Much less hilly than last weekend’s Homegrown, too. Great morning for sure. And some good coffeeteria with Rosetta afterwards. Come join the runners or the walkers and get some Sunday miles and some coffee and 2nd F. No More Gumbo For You!