A magnificent seven with a plus one posted for a beautiful morning at Heartbreak Ridge. Hilarity ensued as we engaged in the following: Mosey around parking lot to warmup COP: SSH, Imperial Walkers, Don Quixote, Merkins, meet our temporary mascot (more on this later) Mosey to field for intervals= 15 secs sprint, 45 secs mosey: repeato x10 Mosey to pull-up bars for: 7 pull-ups, 15 froggers, 10 flutter kicks, WWII sit-ups while waiting for the pull-up bars: repeato x3 Mosey to dip bars for: 7 jerkins, 10 SLOW heals to heaven: repeato x3 Mosey to the Hill of Eternal Pleasure…
28 strong Converged at the Belle Isle parking lot for a special Memorial Day beatdown. A great mix of Davillians, SOJ’ers, and West Enders all got after it. Weather was 66 and sunny with ample humidity to get the PAX sweating. Here is how it went down: COP on Brown’s Island. SSH, Merkins, LBCs, Don Qs, Helicopter. Split up PAX into 2 groups. Honeydo took the first group and Swirly had the 2nd group. Pax 1: Mosey back to parking lot. 3 Rounds of Donkey kicks at top of hill on the brick wall and Mtn climbers at the bottom, Start…
6 stalwarts posted on a Sunday morning for a holiday weekend run. The Thang: 7 or 10 mile options this am. NMM Out of respect for Lab Rat (and the trails), we decided to stay off the trails because of the recent excess of rain in the RVA area. Given that, YHC decided that we would hit the access road next to the river and then do a few laps around Belle Isle and then take Canal street back to the pump house. Good plan? Except, the access road next to the river was a few feet under water and…
4 runner arrived at the run at four different times. All PAX saw each other, but only two ran together. The Thang 3 loops on the longer hillcrest loop. NMM: Last Wednesday was a busy day of the PAX. I had a 630 appointment, Bleeder and Lug had to leave early, Swirly was the only one that had the appointed time free for the run. Despite our scheduling difficulties, we all decided a run was in order on the hills. Lug and Bleeder were the first two to arrive and the first two to start. YHC arrived about 5 minutes into…
The rain has stopped, and the weather was perfect. Seven strong redwoods posted for a Memorial Day weekend Gridiron. Here is how it went down: Warm-up 25 SSH 10 merkins 20 Freddy Mercuries 20 Russian soldiers 20 helicopters Burpee march 15 burpees down the parking lot followed by: 20 WWII sit-ups 25 APD 20 LBC Repeat for a total of 5 cycles Mosey over to the Pavilion…25 dips, 25 one leg step-ups (right leg), 25 dips, 25 one leg step-ups (left leg), 25 dips 25 PLTs – rinse and repeat Mosey to the track/field and line up in the end…
Three Charlottesville denizens and 4 Richmond regulars converged in Booker T Washington Park for a second time as part of the CVille expansion and to explore what the new AO had to offer. This is what transpired, more or less: Saab Q: COP (SSH, DQs, Merkins, WWII, Imperial Walkers). Mosey to Hill for a Jacobs Ladder (Derkins off Park Benches on bottom of hill, Burpees on top…all the way to 7) Swirly Q: Beast: (Merkins, WWII, Wide-Merkins, Squats, LBCs, Burpees) Bleeder Q: Curb Crawls: Incline/Decline Merkins up to 7 and back down to 1 on each curb TYA Q: Dora’s…
19 F3RVA Regulars climbed out of their fart sack on this holiday week for another addition of Dogpile. YHC arrived ready to finish off this Q week off with one last beatdown. This is how it went down: Mosey to the far circle next to the carillon COP SSH Cotton Pickers Merkins Freddie Mercurys WWII Sit-ups Flutter Kicks Arm Circles Mosey to the Rusty Cages Burp-Up Special With a partner, completed 50 Burp-Ups Mosey over to Love Hill Love Hill BANG From the trail entrances to the bottom gate. First partner runs to the gate at the bottom of the hill…
Join me at the CrossOver Moo & Brew 5K and party. Race is June 3 @5pm at Redskins Training camp. Course runs through Scott’s Addition. Family friendly race and post-race party. Party includes games for kids, live music, handcrafted burgers, and local beer from 3 Notched Brewing. CrossOver Healthcare MInistry provides low cost healthcare for 6,500 low income and uninsured people through 2 clinics in Richmond, VA. We have a staff of 40 and a volunteer army of 800 allowing us to provide whole person care including medical, dental, vision, spiritual care, social work, HIV treatment, and mental health services…
A clean dozen showed today for high visibility and low humidity run. East on Grove to Sauer; Take Sauer to Monument and head east. 4s turn around at Boulevard, 5s at Alison, and 6s at Lombardy (Stuart Circle) for an out and back. YHC took us out, keeping in mind what is important in celebration of Memorial Day and also closed with some obscure Pink Floyd to remind us to go forward and be our best. These are the days we will look back on. “The memories of a man in his old age, are the deeds of a man…
9 brave souls took on Murph Friday! 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…