Tag: RAMM

Mary Munford Elementary

  • Foxes Survive!

    Six faithful and one FRNG (Friday Run New Guy) posted on a balmy January morning in the RVA.   Actual temperature was 40 degrees, but because we have become accustomed to lower temps, it seemed like it was a little too hot out for a run!

    The Thang:

    Pax run to corner of Commonwealth and Grove.  Foxes (Bleeder, Swirly, and Lugnut) take a left onto Grove.  Chasers (TYA, Fudd, The Scream, and Brain Tumor) take a right onto Grove.  Chasers run to corner of Hamilton and Grove and turn back….and the chase begins.  All run to the corner of Grove and Three Chopt, turn back, run to corner of Westmoreland and Grove, then one lap around the school and finish up at the shovel flag.

    The Moleskin:

    Fudd, our Friday Run New Guy, was looking forward to the Fox chase.  He was really disappointed when he found out that Swirly, Bleeder and Lugnut were the foxes.  He thought we would have some young coeds from either VCU or UR as the foxes that we would be chasing.   Oops, sorry for the misunderstanding Fudd… maybe next time we will try to get a group more worthy of the “fox” term.

    The foxes won the day today.  A very impressive performance!!!  They improved their per mile pace by nearly a minute and a half over two weeks ago.  This made it very difficult for the chasers to catch the foxes…. in the end, despite Fudd’s best kick, none of the foxes were caught.   Maybe next time….

    Lots of mumblechatter during the runs now.   PAX is getting much fitter week by week.  Great work men.

    Announcements

    Saturday “Dogpile” workout at 6 am at Dogwood Dell

    Saturday “GridIRon” workout at 7am at Pouncey Tract Park

    Tuesday #notoll at Hugenot park 530 am

    Thursday 45 Minutes of Mary 530am at Mary Munford

    Friday RAMM, 530am at Mary Munford

    Hard commits for the Rugged Maniac to Johnsonville.  Also, send your emergency contact information to Johnsonville.

     

  • The Artful Run

    4 MEN posted this am for the Weekly Run.

    THE THANG

    Run around Mary Munford (RAMM) to Grove Ave, turn left, Run to Three Chopt, and Run back to Shovel Flag on Grove, the Regular route.

    COT

    Moleskin

    Running the Regular route seemed longer than normal to YHC.  Toga appeared to have extra energy this morning,  as we passed a runner on the return to the SF, Toga exclaimed,( COME WORKOUT WITH US 5:30 ON THURSDAYS AT MARY MUNFORD) a super flying headlock!  At that point in the run(actually the entire run) Swirly and YHC were focused on just breathing and running.  Clearly a long run for Swirly and YHC, but a short run for Toga.  The Scream was trying to ask five word questions to keep his breath and let Toga conversationalize(not sure that’s a word, but it should be: when a weaker runner is trying to engage the stronger runner in elaborate answers to short questions) the run.

    When YHC arrived at the AO,  I pulled in behind a car that had “PAUL 5” on the Plate,  I thought to myself, “TYA doesn’t have personalized plates.”  then Swirly got out of the car and explained that his car was in the shop.  Swirly, if you keep your attendance up at this pace, you won’t need a car, you will be able to run everywhere!

    Before the run began the Scream was informing us that his F3 art creation was still in the mental phase.  His normal job of teaching art was consuming most of his time and getting in the way of creating art for F3;  He asked the PAX today if we had any inspiring ideas.  Toga had been racking his brain for the Best Symbol of RVA,  while YHC starting running through ideas;  River city, Capitol city, RVA etc;  which Toga pointed out are hard to symbolize.  Toga said that Monument Ave would be a good symbol; but he wasn’t sure how to capture that in an image,  YHC suggested “perhaps the Monuments might work.”  Not sure anyone appreciates my artistic or creative ability /or perhaps the lack thereof.

    As we were coming back there was a group of men and women working out in our AO,  Toga was wondering if this was one of the radical factions of the former Navy Seal Team units that went Rogue a few years ago.  Further investigation will be needed,  but with the weather Sunny and 70, more groups are sure to emerge for more opportunities for #EH -ing.

    Post Workout,  YHC ran into Snowden, who looked somewhat deflated, He’s been focused on more Skiing and less on F3,  I am certain he will return once Ski season wraps up, and he’ll become a Kotter.

    I got a small preview of LugNut’s workout at Gridiron tomorrow,  I think there will be some form of Racing involved.  Can you check air pressure in a Nike Air or take a little wedge out to help me turn better?

    Next Workouts

    DogPile 0600 tomorrow 1-24

    Gridiron 0700 tomorrow 1-24

    noToll 0530 Tuesday 1-27

    45 Minutes of Mary 0530 1-29

     

     

     

     

  • Fox Escapes?

    7 men arrived for the RAMM in the Gloom,  4 Chasers and 3 Foxes.

    The Thang

    YHC explained the routes,  Lug Nut, Swirly and YHC would be the Foxes, they would run to Grove and turn Left, and run to Three Chopt, Everyone else would turn right and run to Hamilton and then Run to Three Chopt. and then all run back around Mary Munford to the #ShovelFlag.  The Fox Chase was on!

    COT

    Moleskin

    #Tclaps to Swirly second day and tackling the run!

    YHC did ask the group if there were any other 10:00 plus pacers in the group,  Lug Nut and Swirly volunteered to keep the pace with me.  As soon as we turned left on Grove,  Lug Nut exclaimed that for the next 40+ minutes, that he would have to hate the Chasers for added motivation.  That plan worked well,  he was the only Fox not to be caught;  although when the PAX arrived at the finish,  Lug nut was no where to be seen around the #ShovelFlag.  TYA went on a search and rescue mission and found him.( TYA is much better at looking for people vs. Blocks)  Looking for that motivation, whether conceptualizing fear of death being a fox, or Hatred of the Chasers,  you have to pick your own thought process that drives you.  Nice Work, Lug Nut!

    There were several other groups running on Grove,  Swirly and YHC noticed the Head lamps at a distance from one larger group appeared to be coal miners running to work.

    When The Scream and TYA caught YHC, YHC could not tell who had been keeping the strong pace,  When asked, both of them thought the other was the stronger runner,  I think that’s how they maintained the 8:50 – pace.  Great Job!

    Loose Goose and Brain Tumor both Kotter’s for the run.  “Welcome Back!”  Loose Goose didn’t seem to know what his pace would be,  TYA quickly spoke up and said,  your coming with the Chasers.  YHC agreed with that Decision.  If LG had come with the Foxes,  he would have been the only one carrying a Block.

    Swirly was wondering after the COT if he could get a new pair of legs for the Rest of the Day. They’ll be at Byrd Park in the Morning.

    Next

    1/17 #Dogpile(ByrdPark/Dogwood Dell) 0600

    1/17 #Gridiron (Pouncey Tract)  0700

    1/20 #noToll (Huguenot Park) 0530

    1/21 Brew Thru  Starts at Strange Ways Brewery 1800

    1/22 #45MinutesofMary (Mary Munford) 0530

  • Following the Frozen Fox

    3 Frozen Runners appeared in the Gloom.  It felt Sunny and 70 compared to Yesterday.

    The Thang

    TYA explained the Route,  Bleeder would be the Frozen Fox, He would run to Grove and turn Left, and run to Three Chopt,  TYA and Scream would turn right and run to Malvern and then Run to Three Chopt. and then all run back around Mary Munford to the #ShovelFlag.

    COT

    Moleskin

    YHC enjoyed being the Fox, to see if TYA and Scream could catch me; for the first mile I was looking for a target to chase,  then after I passed them on the return to the SF;  I realized a fox does not survive the chase;  which put some extra strength into my step.  You never know how fast you can run until your life depends on it.  ( next time YHC plans to leave a Chalk Board sign at StarBucks Free Coffee/water to  All F3 Runners Until 6:00am)

    (per TYA) Once again Bleeder proved that he does indeed possess scary speed.  With approximately 100 yards left in the run he sprinted to the shovel flag at an impressive rate, leaving The Scream and TYA in the dust.  Upon reaching the shovel flag, Bleeder collapsed into the frozen tundra.

    Total distance covered:  The fox made it 3.6 miles at a pace around 11:40 per mile.  Scream and TYA covered about 4.4 miles at  somewhere close to a 9 minute pace.  Not blazing speed, but an improvement by all.

    The Scream maintains that all of his friends from Maine, believe the Heat wave that we are having is perfect running weather,  TYA was unaware that The Scream had a plethora of friends from Maine.

    The Tomatoes appeared again on the Basketball courts,  TYA welcomed them back in the normal yankee way.

    The Scream continued with his superior counting skills, during the numberama,  although there were three of us,  we did manage to get to 79.  The Scream has contemplated teaching the “Economics and Art” class at UR, but most of his friends from Maine have pushed him to have an art gallery showing thermometers instead.

     

     

  • A Guinness and a run for breakfast

    5 Strong PAX posted in the crisp clear morning at Mary Munford.

    The Thang:

    Stretch.  Run around school, left onto Grove, Run to corner of Three Chopt and Grove, turn around, run to corner of Westmoreland and Grove.  Turn around and pick up last runner and bring it back to the shovel flag.

    6MOM, dealers choice

    20 x LBC

    15x Russian Twists

    15x Hello Dolly

    15x Rosalita

    15x Freddy Mercury

    COT, great close out by Guinness.  Off into the day, 4 miles under our belt and feeling great.

    Moleskin

    Pleasure to have Guinness from NC join us again for todays workout.  Great to have visitors.   We look forward to your return next time your are in town.

    Four of today’s  five PAX are now 2 for 2 in 2015.  The Scream, TYA, Guinness and Conspiracy have both posted for the workouts on the 1st and 2nd days of 2015.  Only 363 days left for perfect attendance for 2015.  Despite a HC for today, Wilson and Johnsonville decided to spend the morning in the fartsack.

  • Megaphone ventures to the RVA

    megaphone1

    The PAX was seven strong on this crisp, clear day in RVA.  Just prior to our start, a new PAX member showed up. Quiet at the start, he mentioned that he was from down south in NC.

    The Thang:

    Run around school to corner of Westmoreland and Grove, Run to Three Chopt and turnaround.  Run back to Westmoreland, turn around and run back to Bleeder,  Run with Bleeder back to the shovel flag.    Stretch out.

    COT, Bleeder took us out into the post Christmas world with a few inspirational words.

    Moleskin

    To The Scream’s chagrin, the Starbucks at Libbie and Grove was not open at its usual time this morning, so our emergency constitutional stop was not available.  As a result, Scream had to cut his run short to hit head back home to his porcelain beauty.  Morning workouts sometime do interrupt our normal routines.

    Conspiracy caught up with us for the final half mile.  Having not seen us on his ride down Grove, he assumed we headed into Windsor farms.  So Conspiracy did a new route, searching for the PAX in the Farms and around the AO.  He finally found us towards the end or our run on Grove where he led Bleeder back to the shovel flag.  #nomanleftbehind.

    Our friend from NC was very quiet at the start of the workout.  He walked up, did not say much, but was clearly a seasoned F3 participant.  So we started the run….then the mumblechatter started.  The Scream and YHC were slightly ahead of Brain Tumor and our NC friend.  Despite the 50 yard lead, The Scream and I could clearly hear the conversation between Brain Tumor and our guest.   The mumblechatter lasted the entire 4+ mile run.  When we turned around to run back to Bleeder, the guest introduced himself to YHC.  Shockingly his name was “Megaphone”.  Had he not been named megaphone by his hometown PAX, we would have renamed him.  It is incredible how good the PAX is at nailing the right name for each member.  #thewisdomofthepax.  Look for (or better yet, listen for) Megaphone at tomorrows Gridiron.

    Megaphone, great to have you join us this morning.  Always nice to have new members of the PAX an we loved your company and enthusiasm for F3.

    The running PAX continues to get stronger.  I can see the improvement in myself and the other PAX weekly.  Always a pleasure to have the honor of leading this group of men.  Great work guys.

    Next workouts

    Saturday, Pouncey Tract Park @ 7am

    Tuesday Hugenot Park, 530am

    Thursday Mary Munford, 7am, special 1 hour New Years workout

    Friday, RAMM, Mary Munford, 530am

     

     

  • Crosswalk Sprints

    4 Men rose early to run the usual route

    THE THANG

    We ran it.

    Moleskin

    Abacus gave us some medical history and how his challenges have lead to some seriously competitive Half-Marathon and Full Marathon Times!

    The Scream discussed new and inventive ways of using test questions in his art classes at U of R that utilizes his F3 name.

    As the last runner, YHC,  The PAX ran back to me on Grove when they finished,  as We came to the CrossWalk on Westmorland,  The Pax was told to Sprint 100% to the Next Cross street. This was after 3+ miles for most to the PAX; TYA was told to try and keep up.

    YHC made it to Granite Ave along the usual route before the lead runners(aka the rest of the PAX) was coming back down Grove Ave, The knee is continuing to build strength and endurance, but still got long ways to go!

    Amazingly, the weather was Sunny and 70,

    Loose Goose will be happy to know that the Extra Blocks were still in place by the tennis courts.

    Next Workouts:

    Saturday, Dec 20 (#Gridiron): Earthworm & Slater
    Tuesday, Dec 23 (#NoToll): TYA & Lug Nut
    Wednesday – Christmas Eve: (#45 Minutes of Mary)Bleeder
    No Workout – Christmas Morning

  • Catch Us if you Can!

    Three of the faithful appeared for a run on a cool, beautiful Friday morning.  Johnsonville was Q, and here is out it unfolded:

    The Thang:

    Depart AO to east.  Run clockwise around AO and take left on Grove.  Run to Three Chopt and back again.

    COP:

    12 Merkins
    18 slow squats
    20 LBCs
    15 Dollies
    18 Freddie Mercs

    CIT

    The Moleskin:

    I (Jville) was about 5 min. late, not because I was fart-sacking, but because my mind was wandering when I left the house (as it tends to do). I headed out toward work and, after about 15 min, realized I was in the wrong part of town.

    The PAX commenced its run on time, and, when I arrived, I found myself with about 1/2 mi. to catch up.  I settled into a 5k pace until I finally caught the PAX on the last leg of the run.  It was very nice to slow down to a normal run pace and to enjoy company.

     

     

  • Run to the Run

    Three Brave souls posted, the weather was sunny and 70

    THE THANG

    Run: Commonwealth Ave to left on Grove Ave to left E Locke Lane, over Cary Street Road to Pocahontas Ave, We all went down on Pocahontas, then left on Hillcrest to the bottom of the hill. then Left on Charmian Road, then up The Big HIll… Cut over to Dover, just to the Church, Turned left toward Windsor way, then back across Cary Street Road to MM.

    COT

    About a 3 mile run.
    Moleskin

    Neuman informed TYA and YHC about his exploits in the fine city of Detroit; unfortunately it sounded like the weather in Michigan was not as nice as Virginia, Neuman failed to bring a coat with him; It was not Sunny and 70 there.

    TYA made the decision to run to the run in the gloom, YHC was kind enough to not make him run home. I would point out the TYA lives near the bottom of the hill we ran, He did that Hill Twice! TClaps to that accomplishment!

    TYA did manage to navigate the run without stepping into any piles of Dog Droppings,  It may have been a UMASS vs Harvard(I think that’s where OBT went to school) Thanksgiving Social Repellant tactic; however, with Neuman’s Harvard Law degree the Windsor Farms dogs were most likely afraid of legal retaliation.

    There were no signs of unintentional acceleration from any parties this morning!  YHC could have used some.

    YHC did plan the route using his  Civil War knowledge from his Virginia Military Institute degree.  The Trenches can only provide for small hill workouts,  we wanted something bigger.  Col J. T. L. Preston would have been proud.

    YHC used this run as a warm-up for the ChumpCar Chumpionship this weekend at VIR,  should your holiday plans find yourself halfway between South Boston and Danville,  come by and see us,  Lug Nut, The Sheikh, Ricky Bobby and YHC will be driving the wheels off a couple of really old & really crappy cars,  that happen to be great Race Cars.

    Upcoming we have regular workouts on Saturday 0700 Gridiron, and Tuesday 0530 at Huguenot Park. And…

    CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops 4 breweries along the way (beer consumption at any point is optional).

  • The Scream. On a tree!

    THANG

    Quick Stretch.  Run around school to corner of Westmoreland and Grove.  Left onto Grove, run to Three Chopt, cross street and head back down Grove.  When you see first runner heading back down Grove, turnaround and head back to shovel flag.

    COP

    20x Hello Dolly                                                                                                                25x LBC                                                                                                                      20x Flutter kicks – to strengthen hip abductors (see last weeks post)                         20x Freddy Mercury

    COT, prayer by the Scream, back into the day with four miles under our belts!

    Moleskin.

    Noticed along the running route.  Just east of the corner of Grove and Lexington, there is s a tree with a knot in it which is the exact shape of the head of the screaming man in The Scream painting.   Someone has added to the knot the eyes and mouth of the man.  Has F3’s The Scream been practicing his art out in the community?

    The Scream by Edvard Munch, 1893

     

    THE Yankee Agressor arrived at the AO about five minutes before the appointed run time, planted the shovel flag and got ready for the run.  No one else around.   Was it going to be a PAX of one?   Three minutes to the appointed run time, Lockjaw and The Scream arrived at the AO.  When TYA said, “I thought I was going to be OYO today”, Lockjaw responded “I wouldn’t leave your here by yourself”.  God I love F3 and the PAX.   #Accountability #ISI

    Conspiracy was LIFO as he had a bit of frost on the windows this am.  He arrived about 10 minutes late, but do to his age (and mostly his speed) he quickly caught up to the group and finished up with us.

    Was hoping for an OBT sighting this AM.  He must have chosen the warmth and comfort of his rented fartsack at the local Hampton Inn instead of the fun and fellowship of our RVA F3 run group.  Come on OBT, our standards are higher here in the RVA!