5 River Run regulars ventured into the gloom to participate in a World Series themed beatdown.  Here is what went down. CoP 20 X SSH 20 X Imperial Walkers Arm Circles 10 small + 5 large + Reverso 20 X Flutter Kicks 20 X LBCs ‘If you build it he will come’….  Lazy DORA 1-2-3 (for the # of years since Cubs won World Series) 108 Merkins 216 LBCs 324 Squats Mosey to front of school  ‘Ease his pain….’  9 innings of Ascending Curb Crawls  Merkins 1 to 9 TD Al Gore upon completion  Mosey to field  ‘Field of Dreams’…

5 faithful kickstarted their week by posted at River Run for what started as a run but then turned into a beatdown.  It went a  little something like this: COP all IC: SSH x25 Imperial Walker x15 Don Quixotes x10 super slow Copperhead Squats x15 Arm Circles x15 (10 small, 5 large) – forward then reverse Merkins x15 LBCs x25 Flutter Kicks x20 AMRAP conveyor belt with a rabbit timer.  All PAX formed on the track.  1 PAX at the 10 yard line performing merkins AMRAP, 1 PAX at the 20 yard line performing jump squats AMRAP, 1 PAX at…

3 River Run regulars and 1 RR virgin rolled into the parking lot,  1 on foot, for a No Glam reprise, well almost. THANG Mosey to the basketball courts for a warm up of SSHx20, Invisible jump ropex20, DQx10, Copperhead squatsx15. Mosey to bus loop for agility: 2 laps doing karaoke, high knees, butt kickers, bounders and backward run. Find a bench 20 step ups, 10 leg thrusts; 10 step ups, 20 leg thrusts; 20 step ups, 10 leg thrusts. 10/2/10 ladder -10 jump squats, 2 mountain climbers, 10 ball dippers then run a bus loop lap Increase by 2…

4 strong rolled started the week off right at River Run, including one Kotters – welcome back Salad Cream.  This is what transpired (more or less): COP – all IC SSH x25 Don Quixotes x10 Helicopter x12 Imperial Walkers x15 Merkins x10 LBCx x20 Box Cutters x15 Mosey to the monkey bars (i.e., River Run’s rusty cage) for a quick pull-up warmup.  5 pull-ups – 5 Derkins, 5 pull-ups – 10 dips. Line up on sideline of field for 11s – jump squats and 4-count mountain climbers. Mosey to the football stadium for Doras – 100 merkins, 200 2-count flutter…

4 strong and faithful escaped the fartsack on the first wet morning in a while for the inaugural RiverRun boot camp.  After receiving a text from Wilson that he was running late and taking a lap around the front of the school and watching him come in hot, here’s how it went down. Mosey to the service area parking for warmup in the lights waiting for Wilson. SSHx25, Helicopter x10, ACx15 forward and reverse, Crab Cakes – interrupted by early morning school employee Mosey around the playground track to the large playgound. Pull-ups/Captain Thors Elevens style but to a sum…

Commencing on Monday, September 19, 2016, RiverRun will be operated as a classic bootcamp. The foregoing change is, of course, subject to modification by future notice and/or the whims of each week’s Q. The AO’s name will remain the same. Could someone please request a change on the F3Richmond web site to accurately describe this AO’s focus? Jville

A cool and dark morning greeted YHC with less the a week until the BRR it was time to hit the road for one final run. Bettie Weaver to Tarrington make the full loop and return. The locals know the route even the YHC doesn’t know the road names. 3.5 miles, short solo prayer thankful for so many gifts and people in my life, and out. Peace Lug

4 strong rolled out of Bettie Weaver Elementary for the usual route of hills.  68 degrees and dark with only a sliver of the moon and DK’s light to guide us. Into Tarrington on Riverton Ridge, Ashell Loop and up to Robious.  Down Twin Team and with a little extra time to spare, 1 90 second push back up Twin Team for good measure. 4-5 miles were logged at a nice easy pace, good for tapering in preparation for the BRR. NM Wilson was happy to see others out this morning so he didn’t have to run in the dark…

As I sit in my car waiting for anyone to show up at River Run I am staring into a really  dark AO. Then it hits me, I’m it. Will I run alone in this dark scary AO? One that I don’t know? The parking lot lights keep cycling on/off. Swear I saw Bigfoot in the distance! Yup, you know what I did!

2 of the RiverRun regulars and 1 PAX familiar with the territory out set out to do some work on the hills this morning. The route was the typical one, Riverton Ridge into Tarrington, Ashwell Loop up to Robious and down Twin Team lane with a lap around the school to finish.  +/- 5 miles MOLESKIN: Splinter rolled in the morning to his old stomping grounds of James River High School.  Splinter was part of the first graduating class when the school was opened.  There were some mud trails back then but no smooth neighborhood roads like there are now. It…