Tag: River Run

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’

PAX counts off 1 to 4; 1s start at first, 2s start at 2nd, etc.

• First Base (1st cone) do AMRAP Squats until relieved. – Bear Crawl to 2nd
• Second Base (2nd cone) do AMRAP Merkins until relieved. – Broad jump to 3rd
• Third Base (3rd cone) do AMRAP LBC’s until relieved. – Inchworm home
• Home Plate (4th cone) will perform 15 Burpees then lunge to First, relieving the Pax there. Continue until all Pax have done the Burpees.

Mosey to Track

‘Go the Distance’
Cleveland Indian (aka Native American) runs around soccer field
Flipdog shuffle every set (every 4 native runs)

• Perform 10 merkins for 6 sets
• Perform 8 merkins for 1 set

Totaling 68 Merkins 1 for each year since last Indians WS victory

Suicide Squeeze

• Partner 1 = Suicides
• Partner 2 = Freddie Mercuries
• Switch

Mosey to Flag

Mary

•  Ring of Fire Merkins

Numberama, Name o Rama, Announcements

• Continue to EH Va Beach/Hampton Roads recruits for F3 Tidewater launch
• Bear Creek 10 miler December & Belmonte 25,50k March

YHC took us out

NMM

This is an exciting week for Major League Baseball as two historic franchises are looking to claim title to the World Series championship beginning tomorrow night.  This also presented a great opportunity for YHC to create a World Series/Baseball themed workout.  You may recognize the quotes from the movie ‘Field of Dreams’ which focuses on re-creating the glory days of baseball in the middle of a corn field in Iowa, a perfect parallel to the historic matchup in this years’ Series and a nice backdrop for the Q this morning.  The lazy DORA (no running) provided a good start for the PAX as it was Lugnuts’ first post in a couple of weeks due to an injured knee.  The PAX also appreciated Wilson providing his 4th F to mimic a ball park organ during this exercise.  YHC also was eager to get through the entire plan as was recognized by the PAX during the super fast squats of the LD.

The PAX was strong and pushed through the ascending curb crawls and YHC was quickly reminded of the leftover soreness from the DogPile workout with Swirly on Saturday.

The Field of Dreams got the PAX off the blacktop and onto the baseball field at the AO.  This was essentially a baseball themed version of ‘the Suck’ and provided a nice variety of exercises.  YHC was the fifth wheel during this part and decided to tag along with LugNut on the trip around the bases.  A fair amount of grunting could be heard down the third baseline as each PAX member had to perform the inchworm to get from 3rd to Home.

A flipdog shuffle provided a fitting tribute to the Indians as the PAX pushed through 68 strong merkins mixed in with Indian Runs around the track.  Two full laps were completed at a very brisk pace during this exercise.

Lastly, the ‘Suicide Squeeze’ was a tribute to an event that took place 23 years ago this past spring in Richmond, VA.  It was then that an underdog team from Douglas Freeman played a far superior and celebrated Midlothian team in the 1st round of the Central Region playoffs.  The victory was determined on a very tight suicide squeeze bunt by the Freeman team to narrowly defeat the Trojans.  This was especially important as YHC was on that Freeman team and knew there would be Midlothian representation at the AO (Gumbo and Rosie).  That fateful night was also the only time YHC has made the 11 o’clock news as the victim of hitting into a triple play early in the game.

Gentleman, it was an honor to lead and participate with you all this AM.  I look forward to seeing you next time.

McRib

 

 

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 the 30 yard line performing box cutters AMRAP, 1 PAX at the 40 yard line performing mountain climbers.  5th PAX is the rabbit timer who runs a lap around the track.  When the runner returns to the PAX, each PAX bearcrawls forward to the next station and the PAX who was at the 40 yard line becomes the rabbit.  2 rounds and for the second round switch the bear crawl between stations to lunges.

Mosey to the poles at the base of the hill of the field.  Quick ladder.  1 pole smoker, run up the hill and perform 1 merkin, back down to the poles for 2 pole smokers – continue up to 5.

Mosey back to parking lot for 2 minutes of Mary – Dolly, Rosalita and Freddie Mercuries.

COT – number-rama, name-a-rama and YHC took us out and sent us on our way to attack the day.

NMS-

There was a little mumblechatter about whether YHC was reverting back to the hill run for this workout as he lead the PAX out of the parking lot and down the road at the beginning.  Just getting in the daily mile as YHC had other pain in mind.  The conveyor belt was fun and we decided it would be even better with 8-10 PAX and two lines with the rabbits racing each other.  You vs You is great and all, but sometimes you just need a little competition.  We will have to test that out another day with a larger PAX.

During the end of the daily mile around the track, it was noticed that the JRHS football field is nicknamed “The Swamp”.  There was a suggestion for a name change – under review.  1/2 way through the conveyor belt Wilson suggested naming this exercise The Suck – hence the title of this BB.

Strong work this morning men.  Everyone pushed it hard when they were the rabbit.  It was a pleasure to lead this morning, as always.

Announcements – HDHH at The Real Hardywood this Wednesday. No pre-game workout, just 2nd F.  See Lab Rat’s pre-blast for details.

No more Gumbo for you!

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 each time up to 20/12/20.

Back down with squats, calf raises, step behind lunges, shorten the run to across the bus loop turnaround.

Mosey back to the basketball courts for single leg APD x10, American Hammer, Heels to Heaven, Freddie Mercury and 2 rounds of Monkey Humper ring of fire.

Mosey back to the flag.  Numberama, Namearara, COT, YHC took us out.

NM

A cool and clear fall morning greeted the PAX and McRib for his first of many River Run postings.  Gumbo came running in across the wet field having already put in his daily mile and not knowing YHC had a No Glam/leg day surprise for the PAX.

Flipper reminded YHC recently of a Punisher beatdown by the one we know as Splinter that was all legs, hence No Glam.  This got YHC thinking that it should come back and what better time than a Monday.  YHC recalls that beatdown very well for some reason and tried to recreate is as best as I could.  YHC added a little Mary to the end so the PAX could do a little star gazing since it was such a nice clear morning.

The convergence success amid the downpour was discussed.  The rain may have kept a few FNGs away, I know of at least 2, but it was a great event regardless.  Thanks to those who organized it.  Thanks also to Bleeder and Flashdance for the arm circles, 164, sure, why not.  Since McRib and you other government employees get this Columbus day off, enjoy, some of us in the private sector didn’t even realize today is one of those fun holidays we can only dream about.

Stay awesome, Rosie.

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 kicks and 300 SSHs.  Exercises completed while your partner runs the home bleachers.  As noted by Jville, coming down the stairs was tricky.  No accidents (that I know of), but let’s just say the lack of light made discerning the depth perception of the steps difficult, so an audible was called and the run was shifted to a lap around the track.

Mosey to base of the field where poles are for a quick ladder – grab a pole and perform 5 pole smokers, then bear-crawl up the hill and do  5 werkins at the top.  Run back to pole and repeat counting down to 1.

Mosey toward the light of the parking lot at Bettie Weaver for Mary – Dolly, Freddie Mercuriies and American Hammers – all IC x20.  Finish with 1 minute of Superman.

COT and YHC took us out.

NMS:

Great second bootcamp at River Run.  Nice to have Salad Cream back out and hope to see him out again soon.  Strong work today keeping up with the PAX.  Way to push it.

As the PAX discussed, the River Run AO has lots of possibilities, especially when we get some more light and can explore the park area behind the high school.  Even with out that, there is lots of space, some hills, various obstacles and apparatuses to work with.  YHC was there on Saturday throwing BP to my kids in the batting cage, and I noticed the football lineman sled.  I had all intentions of finishing up with some line drills and pushing the sled but, as usual,  the clock got the best of me.  Next time gentlemen – so be ready, I will want to see some solid 3-point stances.

Have a great day and a great week men!  Thanks for letting me lead – a pleasure, as always.

Gumbo

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 of 6 – 5/1, 4/2…

Move to the middle of the track for Bearpees across the short side.  4 count bear crawl, 1 burpee; 8 count,2 burpee…continue with 4:1 ratio across the field

Mosey to the field on the side of the school for a beast with PAX choice, adding 2 rounds to even out the choices:  merkins, jump squats, monkey humpers, 1-leg werkins, WWII, imperial walkers, jumpers, and boxcutters.

Backward run across the field, down to the bottom of the hill for Pole Smoker Indigenous People run.  Backward up the hill, sprint across field.

Mary – Flutterkicks, Dollies, American Hammers

NMM:

YHC did a little recon on the AO with the 2.0’s over the weekend since this has been a running AO and we haven’t looked into other options there too much.  We tested out the bars for pull ups and YHC always like to include those when possible.  The playground field was in great shape yesterday but a little soggy after last nights rain.  Having never done them before, the Bearpees are a great way to travel, especially when you get over 4.  The field to the side of the school was a little damp but only in a few spots as Wilson tried to stay upright on the Beast until we had to get down for some WWII.  YHCs recon did not get to the other side of the field and during the Beast a line of poles were calling our name so a little detour was in order to get some pole smokers in.

All in all, a promising AO with plenty of options, Gumbo has already signed up for next week and I’m sure he will show us some more of the AO.

Congrats to the PAX that participated in the Reese Strong 5K, looks like a great event.  Good luck to Toga and BT in conquering the Spartan Saturday and Offshore with the bike race.  EF Hutton on 10/1 for the Rugged Maniac.  Johnsonville and Dreamliner are heading up the Va Beach/Hampton Roads expansion, dates TBD.

Looking forward to more from this AO.  Great work today.

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 alone, not that he would have done it.  YHC remembered that I did not have a headlamp as I pulled into the parking lot, left in my ride that the M has taken on a road trip.  Luckily DK had one to guide us through the dark.  Discussions during the run centered around TYA and his masterful BRR van pairings with all the far Southside men the same van.  The vans leave in 10 days.

Also discussed afterwards was whether to keep RiverRun on the list after the BRR.  More discussion to be had but between YHC and Lugnut the inclination was to keep it on the schedule but as a boot camp workout with some running thrown in every once in a while.  Let me know if you have any thoughts.

Wednesday afternoon run and Barkey Marathon showing at Hillcrest/TYA’s.

Hard work pays.  Well done today.

Rosie

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 was nice to catch up with Splinter during the run, talks revolved around upcoming reunions for James River and Midlothian.  Also a little BRR talk as Splinter assured YHC he would enjoy the legs that TYA has hand selected for him.  I don’t know if that’s good or bad.

Lugnut plans to run this evening at 7:30 from Bettie Weaver if any PAX want to join him.  YHC will not be able to make it.  Contact Lugnut if you are interested in meeting him out there.

Buzzkill has signed up for his VQ tomorrow at NoToll and based on his effort at previous posts I expect an excellent beat down.

See you in the gloom