Tag: River Run

6 River Run stalwarts showed up on a cold Monday in search of the hour missing from Sunday due to daylight savings time.  Here is what went down.

COP

• SSH IC x 20
• Imperial Walkers IC x 20
• Arm Circles fwd IC 10 small + 5 large + reverso
• Merkins IC x 10
• Little Baby Crunches IC x 20

Mosey to bus loop in front of school

Curb Crawls

Bear crawl to curb and perform 1 merkin
Crawl bear to starting curb and perform 2 merkins
Up to 5, then repeat 5 and down to 1

Mosey to other bus loop

Triple Check

• Dips on bench
• Squats
• Run the bus loop

Mosey to blacktop

Bear crawl snake (2 rounds)

Mosey to jungle gym

6 Pack

• 5 pull ups + 1 monkey humper
• 4 pull ups + 2 monkey humpers
• etc

Mosey to road

Native American runs with Flip Dog Shuffle
exercises included

• 3 burpees OYO
• 20 werkins
• 25 box cutters

Conveyor Belt on Parking Spots

• Round 1 – Crab Cakes x 10 then Crab Walk to next station x 6
• Round 2 – Monkey Humpers X 10 then Duck Walk to next station x 6

Mosey to poles at end of parking lot

Native American Pole Smokers (2 rounds)

Plank when done

Bear Merkin 1/2 Ladder Down

• 10 merkins then bear crawl to top of hill
• 9 merkins then bear crawl 15 yards
• 8 merkins then bear crawl 15 yards
• continue down to 5 merkins

Mosey back to VSF

Mary

• Freddie Mercuries IC x 20
• American Hammers IC x 15
• Rosalitas IC x 20

Numberama, Name-O-rama

Announcements

March HDHH at Splinters Crib (see pre-blast and sign up)

YHC Took Us Out

NMM

YHC was eager to get back into the gloom after being on vacation for a week.  While the vacation part was great, the solo workouts left YHC yearning to get back into the gloom of F3RVA.  Upon checking the Q sheet at 5 AM, and seeing it blank, YHC was happy to oblige and take the lead at River Run.  The goal of the morning was to cover as much of the AO as possible and try to fit in as much work as possible.  Therefore, the PAX spent almost no time recovering before moving on to the next thing.

YHC got off to a bit of a rocky start with the counts during COP and had to repeatedly remind the PAX that our bodies (and YHCs brain) were still on standard time.  The PAX was also warned from Wilson that his vapor trail was going to be extra spicey this AM (which appeared to be a bit of a false alarm…nothing compared to the salmon and ramen leftovers from past workouts).

The PAX covered a lot of ground today and was able to get in a lot of good work.  Monday should be downhill from here.

There was also good mumble chatter during each exercise and YHC enjoyed the camaraderie throughout.  YHC appreciates the opportunity to lead.  Thanks for indulging me and way to work today!

Great job!

McRib

6 regulars and 1 Kotters broke the seal for the week and started it off right with a posting at River Run and to see what the hell Gumbo could have in store to begin a string of 5 straight Qs.  With no McRib coming in hot at 5:29, YHC almost didn’t know when to start, but we managed and it went something like this:

Mosey behind the elementary school to the blacktop for COP:

• SSHs x25IC
• DQs x10 IC (super slow)
• Imperial Walkers x15 IC
• LBCs x25 IC
• Flutter Kicks x25 IC

Mosey to the monkey bars for a quick lazy triple check with only 2 rounds (HUH?), consisting of 5 Burp-Ups, AMRAP Monkey Humpers and AMRAP Merkins.  For the Burp-Ups you perform a burpee and at the end with the jump, instead of clapping you jump up to the monkey bars and perform a pull-up.  The PAX member performing the Burp-Ups was the trigger for switching.

Mosey to the hill by the dugout for a modified Jacob’s Ladder – run down the hill and do 1 donkey kick on the dugout wall, run back up the hill and do 1 jump squat.  Repeato up to 5.

Mosey to the track for the main event – the SUCK.  Six cones were spaced out along the track straight away about 10 yards apart.  Each PAX member picked a cone and the odd man out became the 1st rabbit.  PAX members perform a specific exercise at their cone until the rabbit completes a lap around the track, then bear crawl forward to the next cone (new exercise) and the PAX member at the first cone takes off running.  Exercises included, SSHs, box cutters, werkins, mountain climbers, flutter kicks and squats.  For the second round, instead of running a lap, the rabbit sprinted to the end of the straight away and back to the first cone.

Mosey to poles at the base of the hill for another modified Jacob’s Ladder with pole smokers, run up the hill and merkins, 1-1, 2-2, 3-3…. up to 7.

Mosey back to the Flag for Mary – American Hammers and Freddy Mercuries

COT, number-rama, name-a-rama and YHC took us out.

Announcements:

• HDHH at casa de Splinter.  see the pre-blast and RSVP per the spreadsheet.
• Wilson’s charity golf outing (Fore the Cause – Galactosemia Foundation) is coming up on May 19.  See Wilson for details

NMS:

Welcome back to Monkey Wrench (that man and fly) and welcome to River Run to Monkey Wrench and Loose Goose.  Great to have some new blood at RR.  It is a fine AO with lots of possibilities.  Mumblechatter was moderate today with the PAX talking about hitting the hills surrounding RR in the coming weeks to catch a sunrise.  Ask and you shall receive!

Great work today fellas.  We packed a lot in and everyone pushed hard.  It was a pleasure to lead.

No more Gumbo for you…for today…but I’ll be here all week, so don’t forget to tip your waitress!

6 brave souls braved the cold to take on Murph Monday!

On this cold morning for the Murph Monday here is how it went down…..

Mossy around the school and the track for a mile to get to the main playground.

10 rounds of the below with each round consisting of the following exercises.

• 10 pullups
• 20 Merkins
• 30 squats

After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in the middle.

COT, Name-a-rama, Number-rama

Strong work for all that showed up and as always it is a privilege to lead such a find group of men.  Lots of complaining today from the PAX which means they loved the beat-down….  I think they tried to skip 1 of the 10 rounds on me but I am convinced now that they were correct!  Good work and remember every month the Murph repeats and believe me you will get stronger and better at those pull-ups!

Six strong came out to River Run on a crisp and clear morning.  Here is what went down:

Mosey to end of Betty Weaver for COP:  SSH, Merkins, Flutterkicks, IWs, DQs.

Partner up.  1 partner runs loop while other does Derkins.  3 Rounds.  Mosey to baseball field to honor George Washington’s oft forgotten sister: Lindsay Washington.  Lindsays were:  Jump Squats & Carolina Dry Docks.  Then sets of PLTs (supposedly created by Lindsay Washington) 25 each x 3 sets.

Mosey to parking lot. Grab a post for Incline Diamond Merkin Indian Run.  Last man does 10 diamonds, runs length of lot and back.  Mosey back to flag for Mary:  Alabama Prom Dates, Freddy Mercurys – stop mid exercise to relocate PAX (more on that later) – Finish up American Hammers.  We had some time left so finish up with 2 rounds of Human Centipede and end with ROF.

Name o Rama and Gumbo took us out.

NMS-   This was YHCs virgin voyage to River Run. YHC must admit this AO is as bountiful for pain as advertised.  Mumblechatter at the start was about the mid-level temps, almost short sleeve weather but all PAX opted for long sleeves.  Rosie pulled a Sippy Cup and ran to the AO leaving us with an uneven 5 at 5:28 but Gumbo stated McRib would be surely coming in hot at 5:29.  True to form he did and we got started.

On the initial mosey McRib shared that he hurt himself again in an incident with a Pig and Stilts. This leaves YHC to ponder if McRib is more accident prone than his initial fall that precipitated his name change from the beloved Kevin Bacon.  Maybe if some PAX could go to Kevin Bacon’s IMDB page and research his roles to see if Mr Bacon has ever played an accident prone character in a movie – and then we look at renaming McRib to that character’s name…

There was some skepticism to the accuracy of YHCs claims that A) Lindsay Washington existed and B) she is to be credited with creating PLTs.  Since Lockjaw did Lindsays as well on this Presidents Day that cannot be a coincidence, remember Lockjaw knows his history…

During the mary circle at the end Wilson caused the entire pax to relocate. Some PAX were gagging and close to tossing merlot. YHC then messed up in the human Centipede by being directly behind wilson, not a good idea.

Post beatdown Mumblechatter focused on the NoToll Qs tomorrow. Davillians taking a foothold in the heart of Southside? Will there be a trailer at the AO? Guess PAX will have to post to see.

A breezy sunny and 70 morning greeted 8 redwoods at RiverRun.  A couple RR newbies joined the veterans for a little off campus jaunt.

A lap around the parking lot to pick up LIFO newbie Flipper.

Warm up

SSHx25, Hillbillies x20 (as always with optional Jville hop), Merkin x10, Flutter Kicks x20

Mosey down the sidewalk, across Robious Road to Twin Team for some Hate Hill.  Partner up,  Alternate running to the glowstick and traveling up the hill with broad jump burpees, lunges and polar bears.

Pause for some Mary – LBCs, Dollies, APD

Love Hill going down.   Russian Soldiers,  Crawl bear, duck walk.  Plankarama.

Up to the top of the hill, just to show the PAX how fun (hateful) the entire Twin Team hill can be.  More Mary-  Freddie Mercuries, Rosalitas.  Back to the start for a double ring of fire with merkins and 6 inch hold with leg raises.

Numberama, Namearama YHC took us out.

NMM

Glad to see Flipper make it out to the closest AO to his Goochland abode, apparently last time he fartsacked on a Monday he could faintly hear the cadence across the river and decided to try it out. Slurpee was another first timer at RR, haven’t seen him in a while, good to see him make out out again.

Honeydo’s presence was felt when YHC broke out the glowsticks as the turnaround points on Hate Hill.  Leftover from Halloween, they were found in a closet this weekend and were calling out to be used for a Q.  Honeymoon, as expected given his F3 name, has some big plans for Valentine’s Day so we worked in some APDs as prep work for tomorrow.

This was one of those beatdowns that worked to the Q’s strength.  YHC is of the opinion that hills are fun for everyone, but am not sure all of the PAX share that perspective.  They are especially useful when at least one of the PAX needs to work on them for an upcoming race.  That hill is no joke and everyone powered through it multiple times up and down today.  Oyster is working on getting his legs back, pushing hard like he did today will speed that up.  Maybe next time YHC has the Q we’ll do some ground and pound, or maybe not.  That’s the beauty of just showing up and following the Q.

Announcements:

HDHH – Ardent, Wednesday 5:30

Running events:  Belmonte – TYA, Smoky Mountain – Swirly, Ragnar – Toga

Golf Tournaments: See Fudd and Wilson, more info from them soon.

7 veterans broke free from the guacamole coma and laced them up (or, in Wilson’s case, layered it up) and posted to River Run for a post Super Bowl beatdown and it went something like this:

Daily mile challenge completed with a mosey to the track and a couple laps around the track.

Circle up for COP – SSHs x34 IC, DQ x10 IC, Imperial Walkers x28 IC, LBCs x34 IC, Flutter Kicks x28 IC (counts in honor of the final score from last night)

Team up for Triple Check with a 4th round to signify our Overtime — BTTW, jump-squats and a sprint down the track straight away and back.

Mosey to the parking lot for another “overtime” exercise — 5 Corners

• Corner 1 = 10 2-count mountain climbers
• Corner 2 = 20 Merkins
• Corner 3 = 30 1-count ball dippers
• Corner 4 = 40 1-count Freddy Mercuries
• Corner 5 (middle of the parking Lot) = 10 Burpees

PAX was so efficient, we had time for a second round of 5 Corners — all exercise counts doubled…OUCH!

Mosey to poles for 20 pole smokers OYO, then run across field back to parking lot for plank-o-rama and 34 Hello Dolly IC.

COT, number-rama, name-a-rama and YHC took us out.

Announcements:

• HDHH 2/15 at Ardent Brewery 5:30 p.m.- see Lockjaw’s pre-blast.  Treat your M right on 2/14 and early a hall pass for the HDHH.
• Several races coming up – Belmonte, Smoky Mountain, BRR, Ash Creek 5K
• Charity golf outings – Suicide Prevention, April 24 (Fudd), Galactocemia, May ?? (Wilson)

Great work today gentlemen. Great to have Rosie back leading the PAX (or catching us from behind as the case may be).  Strong work on a post Super Bowl beatdown.

Have a great day men.  Make the most of it.

No more Gumbo for you!

3 River Run newbies paired up with 3 regulars to take on the cold wet grounds of Bettie Weaver Elementary to kickstart the last Monday in January.

Here’s what went down (more or less):

COP

• SSH – IC x 20
• Imperial Walkers – IC x 20
• Arm Circles – 10 small to 5 big to Reverso
• LBCs – IC 100

Mosey to black top

Black Jack

• 20 Merkins to 1 LBC (Run to other side of black top and plank for the six)
• 19 Merkins to 2 LBC
• Repeat until you get to 1 Merkin and 20 LBCs

90 LBCs IC

Bear Crawl Burpees

• Perform a 1/2 burpee to merkin position then bear crawl until Q calls out ‘Grizzly’ then perform standing portion of burpee
• repeat until reaching the other end of the blacktop

100 LBCs IC

Catch a Crab

• Partner exercise
• Partner 1 performs crab walk moving away from partner 2
• Partner 2 performs 5 crab cakes then bear crawls to catch partner 1
• Repeat until each partner performs 5 rotations

Triple Check

• Squats
• Mountain Climbers
• Run around loop (audible to curb after 1 round)

Mosey to dry sidewalk

100 LBCs IC

Numberama, Name O rama, Gumbo took us out

NMM

It was cold and wet at the River Run today.  YHC was expecting small numbers due to the weather, but was pleasantly surprised to see a few extra headlights in the parking lot and was even more surprised to see Fudd peeling in as the PAX started to take off.  This resulted in the PAX needing to take a Capri Lap around the parking lot to allow for Fudd to catch up as YHC would hate to have Fudd play catch the PAX in an unfamiliar territory.

YHC had 2 objectives today 1) get in some catch up LBCs and 2) avoid excessive running.  Not included in the objectives above: 1) Staying dry or 2) Protecting palms.  LBCs were sprinkled throughout the Q and the PAX completed 600 total together.  These were mostly done on the freshly wet blacktop, which was also sprinkled with snow flurries throughout and was cold enough to numb Fudds lower backside region.  PAX take note…no Fudd droppings were dealt this AM at River Run, however, Fudd’s 4th F was strong once LBCs were moved onto dry and warmer concrete.

YHC also was excited to try some new exercises this AM with the introduction of the Bear Crawl Burpee and Catch a Crab.  Fudd crushed the BC Burpee across the blacktop, and the Catch a Crab spread the PAX out nicely as each partner was chasing each other at various intervals.  These were also solid shoulder and palm crushers that effectively shredded the Nike workout gloves the M got YHC for Christmas.

During the triple check, the PAX had to audible as there was concern that Oyster and Hezekiah had abandoned ship during their run.  Fudd and Gumbo had to form a quick search party and were able to find the missing PAX fairly quickly after they took a wrong turn around the loop (Yes…you read that correctly).  Future River Run AOs may need to include a tutorial on shapes.  On a side note…Fudd and Gumbo looked great running together in their VMI sweatshirts…YHC fears his may have been lost in the move last year, but will try to locate and join the GDC at future postings.

Lastly, it is great to see new faces and F3 RVA brethren checking out the River Run.  It really is a great AO, with a lot of potential variations for creativity.  YHC loved seeing Fudd and Oyster come check it out for the first time and am happy that Carmen is becoming a regular at Southside AOs.

Welcome to Buzzer Beater..you rocked it today, and hope to see you tomorrow at NoToll.

Also, thanks to Gumbo for taking us out today…well said as always.

Thank you all for letting me take the lead and indulging my further exploration of the Exicon.

Til Next Time!

McRib

 

6 brave souls braved the sideways rain to take on Murph Monday!

Here is how the first Murph Monday went down…..

Mossy around the school for a mile to get to the main playground.

10 rounds of the below with each round consisting of the following exercises.

• 10 pullups
• 20 Merkins
• 30 squats

After we completed the 10 rounds we we headed back to the parking lot but deciding we needed extra mileage to complete the full 1 mile journey so we took a lap on the track.  Total millage equaled 2 miles with a nice little beat-down in the middle.

COT, Name-a-rama, Number-rama

Strong work for all that showed up and as always it is a privilege to lead such a find group of men.  Great to get Carmen Santiago taking count today as we powered through the 10 rounds, nice work!  I was very proud of the group as they continued to knock out all the pull ups.  Keep up the good work men and remember Iron sharpens Iron.

Four of the RiverRun regulars emerged from the warmth of their vehicles in time for Wilson to show off his headlight identification skills as Splinter pulled in as the clock ticked 0530.  Wondering whether McRib was going to enjoy his banker holiday in the fartsack off we went.  At some point McRib emerged from the gloom to make it an even 6.

THANG

Long warmup mosey on the roads to the track to loosen the joints.

SSHx? IC, Peter ParkerX10 IC, IWx15

Fantastic 400s

10 each of 4 exercises with the twist of 100m run between each of the 4.

10 merkins – 100m run, 10 Monkey Humpers – 100m run, 10 plank jacks – 100m run, 10 Flutter Kicks (2ct) – 100 m run; Repeato for 20, 30 and 40 reps of each.  Add a straight 400m at a medium pace with a little extra sauce at the end.

Mosey to the playground for a round of Pull Up/Jump Squat 6s – (Shortened 11s)  5 Pullups/1 Jump Squat, 4/2…1/5

Mosey to the bus loop, partner up.  Partner 1 bear crawl/crawl bear across bus lane and back, P2 dips on a bench.  3 rounds then 3 rounds with P2 doing step ups/box jumps.

Mosey around the school the long way to find a dry spot for some Mary.  American Hammer x 20, LBCx50

COT, Wilson took us out.

NMM

We took the long mosey to the track, completed the warm up and began on the Fantastic 400s when from somewhere out of the gloom Kevin Bacon McRibwich (full name) showed up behind us.  Wilson may have a little something extra in his LBTs as he thought it might be a clown emerging from the gloom beyond the track.  It was only McRib catching up to the group on the track.  Good thing the mumblechatter was strong and he heard us through the gloom.

Starting with SSH the mumblechatter was strong enough that everyone lost count discussing Derrick Rose skipping out on a game last week.  Not going to happen with this Rosie on the Q.  With the cold and ice last week there was minimal running being done at the AOs that YHC visited so the goal for today was to change that up.  The consensus was that 10 and 20 monkey humpers are ok but rounds of 30 and 40 with a run afterward makes the legs a little weak.  Also needed to add some bear crawls in since Honeymoon doesn’t get much of that in NC.  The only way to get better is to do more of it, which is why YHC wanted to throw a few pull ups in.  YHC told the PAX if there was time we would find a dry spot at the end, they crushed it and we found that spot so everyone could make the imprint of their shirt on the dry sidewalk.  Splinter’s Punisher logo was impressive.

Curiosity about the rumors of a F3RVA podcast consumed discussion after the workout, that and eager anticipation of the CSAUP.

No announcements of note beyond the CSAUP.

Great work today men, appreciate the opportunity to step in front to lead this morning.

3 brave and dedicated souls rolled out of the fartsac at a warm -3 degrees and headed into the blistering RVA tundra for a “frozen corner” WO.  Not much talk and little interaction before we started promptly as we stepped out of the vehicles.

Here is what went down from what I can remember……I think my brain has frost bite!

Mossy through the snow covered field to the lower parking lot that luckily was somewhat plowed.

4 corners with 5 stations that all brought pain.  Start with 10 burpees and run to corner 1

• Corner 1 started with 10 burpees
  • Run to corner #2
• Corner 2 started 20 merkins
  • Run back to corner #1 to perform 10 burpees
  • Repeat corner 1 & 2 as we head to corner #3
• Corner 3 started with 30 squats
  • Run back to corner #2 to perform 20 merkins
  • Run to corner #1 to perform 10 burpees
  • Repeat corner 1,2&3 as we head to corner #4
• Corner 4 started with 40 dry docks
  • Run back to corner #3 to perform 30 squats
  • Run back to corner #2 to perform 20 merkins
  • Run to corner #1 to perform 10 burpees
  • Repeat corner 1,2,3 &4 as we head to corner #5
• Corner 5 started with 50 LBC’s (modify to 100)
  • Run back to corner #4 to perform 40 dry docks
  • Run back to corner #3 to perform 30 squats
  • Run back to corner #2 to perform 20 merkins
  • Run to corner #1 to perform 10 burpees

This completed frozen corners but we were lucky enough to still have time so we took the corners on for 1 last round of running to get to LBC land (total 150).

Mossy back to the start and decided for the spirit of the LBC challenge we would do 150 more.

With time running out we did a slow mossy back to the parking lot for the last 100 LBCs.

COT, Name-a-rama, Number-rama

Strong work by the PAX that showed up in the fridged gloom.  It was a privilege to lead a fine group of men for my virgin Q in Richmond F3.  Mumble chatter was at an all-time low along with the temps.