F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Nine hard chargers (seven in one pack plus TYA (spotted) plus Saab (Sight Un-Seen, but Saab-mobile left on-site) pushed forward through the steam and fog of another Sloppy Sunday Funday Run.  The group generally stayed off the trails this morning.  Some were under heavy puddles, some muddy, and some slightly above navigable.  The Russians hackers tracking our FitBit GPS signals recorded something like this: Cross Nichol Bridge, descend to service road, dodge puddles, rocks, and mud, take a left onto Belle Isle, left to follow the loop, cross onto north bank, New Bridge, steps to top, and Riverside Drive back. …

25 warriors came out for Lockjaw’s 2nd Carillon beat down of the week.  This is what transpired more or less. Mosey to the far circle for COP: Russian Soldiers Helicopters Don Quixote Imperial Walkers SSH LBC Mosey back to the Rusty Cage for 7-11s: 7 wide grip pull ups and then 11 dips – three times through 7 dive bombers and then 11 partner assisted bicep curls – three times through 7 regular pull ups and then 11 Captain Thors – three times through Mosey to the large field in front of the Carillon and establish a large circle.  Bear…

A PAX of five posted for this week’s Circus Maximus.  We assembled in the pretty parking lot and after some conversation about who might take the Q that morning, we jumped in and started with the following, roughly in cadence:  SSHs, Imaginary Jumpropes, Imperial Walkers, Don Quixotes, Hillbillies, Shoulder Taps, Figure Eights, and Arm Circles. We grabbed our kettlebells and moved to the covered walkway adjacent to the bus loop.  We completed an 8 minute EMOM alternating Sit and Press and Overhead Press, targeting 15 to 20 reps each minute.  We followed with another 8 minute EMOM alternating KB Swings…

A pair posted for The Punisher.  YHC and Sonny left our neighboring houses separately and arrived at Holton Elementary with a couple of minutes to spare before the 6:30 PM start time.  Sadly YHC drove to the AO for whatever reason (gloves were in the truck, etc) while Sonny got in a pre-game mosey. We left the parking lot for the soggy schoolyard for SSHs, Russian Soldiers, IWs, DQs, and Arm Circles.  We moved to the southeast corner of the school property for a Four Corners variation – 10 Merkins followed by a mosey to the next (northeast) corner for…

YHC arrived with Swirly and EF Hutton stretching and 10 mins left at the gloom. Yes, YHC looked different…..his beard is gone. 19 men arrived for YHC first Q of RAMM and directions were communicated. YHC was thinking, simple route! Run down Grove, return up Monument to Commonwealth and to Mary. 4 milers turn L on Boulevard to Monument, 5 milers turn L on Meadow to Monument and 6 milers turn L on Harrison and L on Franklin to Monument. Number-ama, Name-r-ama, Announcements: Upchuck, 10K training team, at The Healing Place after Dogpile, 3 miles this Saturday, 0730.  CSAUP-just find a…

13 Chinese (or partial or none) fighters rolled into the The Creek for a Chinese New Year party that went something like this… Mosey around the church building running backward for the first length, forward for the second length, backward fro the third length and forward for the final length. COP – All IC – 50 SSHs (different cadence… see below), 50 LBCs, 20 merkins, 20 copperhead squats, 20 crab cakes, 20 imperial walkers, 10 don quixotes, arm circles. Year of the Dog (curb crawl) Curb crawl with (dog crawls are kinda like bear crawling, right?) 11s with merkins and…

YHC was joined by 2 powerful men to greet this warm February morning.  Honeymoon was promised some mileage if he posted at TwinTeam instead of RAMM so off we went, need to get those CSAUP miles in. Mosey across the wet field to the front of the track entrance.  Stop for a quick warm-up, YHC tried Shakedown’s method of just starting cadence without naming the exercise and Gumbo nailed SSH to start, not much mystery there.  Add some DQ and IW To the track for the Mega Beast – run 100 yds – 6 reps, another 100 – 6 reps,…

It was an honor to be the first Q for this F3 Hampton Roads Running group with 3rd F Bible study afterwards.  The experience was all the more impactful in that we welcomed 3 FNGs to our fold! The Thang: PAX started running on the Suffolk Seaboard trail in two trailblazing groups. The first group was bent on beating land speed records (YHC will call them “The Fasties”), the second group focused on dominating the trail in a slower fashion (YHC will call them “The Vigilant Vigilantes”).  For this occasion, the PAX were informed that the outrun was to be…

Four Pax, including Raleigh’s own, Darby shook off the gloom at RuckHill this morning for an invigorating Ruck up (and down) StinkHill. In a desperate, but likely futile, attempt to keep up with Scout in this month’s Quad P challenge, YHC dispensed with the typical Warmarama and led the group in a leisurely mosey to the base of the nearest StinkHill steps where we began our ascent without hesitation. At the summit, rucks were removed for a quick round of 20 Thrusters and, with the clock ticking away, we then rucked across the peak and then proceeded down and up…

Valentine’s day beatdowns can only mean one thing, do the exercises that you despise as much as possible. Not wanting to disappoint the PAX, I decided to do just that with my nemesis, the Burpee. Also in the spirit of Valentine’s Day, YHC decided to partner our BearCountry favorite, “Deck of Death,” with our Quad P challenge, flights of stairs. Here’s how it all went down. Warmarama: SSH (14, IC) Don Quixotes (14, IC) Good Mornings (14, IC) Hillbilly Squats (14, IC) Shoulder Circles (14, IC, each direction) The Thang: Mosey to bleachers for Deck of De-Light. It…

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