F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Nine noble warriors (many completing the summer challenge) fought the Father’s Day weekend fartsack to see what ByProduct had up his sleeve on this fine morning. Abbreviated COP all IC: 15 SSHs 10 Helicopters Arm Circles 5 Big, 10 Small, Reverse Mosey down to the wooded foot bridge, behind the pickle ball courts and along the forest until we reached the last volleyball court. The Thang: In spirit of the US Open, today’s workout was going to be a friendly best ball tournament – Gridiron Style! The Pax was divided into two teams by randomly selecting a color coded golfball…

Eleven strong posted for the latest edition of Sunday Funday, Father’s Day style! Nickel Bridge to Buttermilk to T-Pott to North Bank to Pumphouse Parking Lot. Numberama, Namearama, Announcements and YHC took us out! Announcements: Roller Coaster/HDHH this Wednesday the 19th at Palani Drive rear parking lot. 6pm launch for run. 6:45pm for refreshments. Independence Day Convergence. July 4th at Tredegar. 7am. Summer Tour Shakedown shaving head. Needs $74.00 NMS: YHC’s M asked him a couple weeks ago what he wanted to do for Father’s Day. Answer was Q the Sunday Trail Run for starters. YHC really never was in…

2 clown cars, a 4-legged friend and a couple lone SOjers made a total of 9 out for a few miles on Fathers Day Sunday. As the PAX gathered we discussed some routes and decided on the reverse Salisbury route with some alternatives to shorten the mileage. For those looking for the route, it went a little something like this. Right on Woolridge, right on Charter Colony, Left to Le Gordon and across Midlo Turnpike onto Winterfield. Right on Elmstead, all the way to the end for a right on Oakengate. 3rd right onto Castlebridge then a left on Salisbury…

Eight early-risers (well, not THAT early) departed ET’s for a couple warm-up miles on this most beautiful of mornings…#9 (Handshake) came in LIFO and caught up to the PAX. Spit had to cut out early to hit the links, so he parked at Dogpile and did Breakfast Club in reverse. Way to get it in. Kubota got a Wilson-esque headstart leaving Dogpile, but the PAX reeled him in. Great runs both ways. No More Gumbo For you…until Hoedown.

38 hearty souls (including 3 FNGs) broke free from the comfort of bed this morning determined to start Father’s Day weekend off the best way we know how – at Dogpile. The menu was chock full of Gumbo – all different varieties – including: Mosey over to the typical COP circle, which had been freshly cut and looked beautiful but we bypassed it anyway. With the large numbers, YHC couldn’t resist COP in the amphitheater and man was it great. Quick disclaimer for the FNGs, then right into COP on the steps including the following (all IC): DQs VERY slow…

It was YHC’s VQ at The Creek and of course I forgot to wear a watch. No problem, as usual the PAX is there to help. COP:Mosey around the churchParking lot tracersSSH x 20Arm Circles (10 big, 5 small); ReverseImperial Walkers x 15Don Quixotes x 10Russian Soldiers x 10HRMs x 10LBCs x 10Invisible Jump Ropes x 10The Prostitute (naming credit goes to Honeymoon)Corner 1Start at one corner of the church run to 1st corner do 10 ‘merkinsReturn to starting point do 5 burpees.Corner 2Run to 1st corner do 10 ‘merkinsRun to 2nd corner do 10 ‘merkins and 15 jump squatsRun…

Five SOJ regulars and two summer tourists descended on Twin Team for a beatdown that would honor the AO’s namesake. Here’s what went down: 5:30 and we’re off. Mosey around the BWES bus loop waiting for any stragglers. Seeing none, head out and turn right towards Twin Team hill. ….Wait, is that Loose Goose? Circle back, pick him up, and once again, turn right. COP: SSH x 20 DQ x 12 Russian Soldiers x 20 FMs x 20 Ascend to the Summit (Round 1) Native American run to the top of Twim Team; person in the rear does 5 WWIIs…

A combination of RAMMers, Gear-heads, and early risers tackled today’s iteration of RAMM. Only the RAMMers got to experience today’s long overdue interval plan. Here’s how it went: Group into 4 milers, 5 milers, and 6 milers. Everyone goes north on Commonwealth and right on Monument and returns the same way. 15 minute warm up at a relatively easy pace15 minute pickups which includes 1 minute of fast pace followed by 30 seconds of recovery. 10 of these, reversing course after the 5th interval.15 minute cool down Numbers, names, YHC took us out. MoleskinIt’s been over a year since we…

9 warriors stormed the still ‘new’ AO and engaged in an early-morning party that went something like this… Mosey to one of the basketball courts or some kind of black top. COP All IC – 25 invisible jump ropes, Don Quixotes, arm circles, 20 hillbillies, 20 tempo LBCs, 15 copperhead squats, 10 plank jack merkins. Mosey to track Run for 1 minute and stop to do an exercise based on the many-sided object from Dave & Busters that had an exercise with number of reps on each side. 20 lunges30 SSHs30 mountain climbers20 burpees30 jump squats Mosey to the middle…

The Wednesday June 19th Roller Coaster hill run will launch from the parking lot behind Palani Drive (401 Libbie Avenue). We will meet in the parking lot and have a hard start at 6PM. We will then run up and down some nearby hills and then retreat back to Palani Drive for HDHH! If you cannot make the run, please join us at the restaurant. Runners should be back by 6:45PM or so. There is outdoor seating at Palani Drive, which will be key for those that do not smell the best after a run. This will be good training for…

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