If you are not burning the midnight oil tonite, jump out of the fartsack for a run in the morning. Meet at 7 AM at the Pump House parking lot (turn off is just north of the toll gate for the Blvd Bridge). We will run the North Bank / Buttermilk loop clockwise again. Some will probably add Forest Hill park for 9.5 mi total. Those who don’t want to add Forest Hill can head directly back for 6.5 mi. We will take it easy, and wait for people along the way. All paces welcome. Bring water. Jville is out of town in…
This morning 8 Faithful F3 men met at 5:30 at Mary Munford for the Friday run. THE THANG Run Commonwealth toward Monument then Head east into the rising sun. The four mile turnaround was told to be Sheppard, the five was told to be Davis and the 6 was told to be Allen, and back to the Shovel Flag. Moleskin For the first time in recent memory, the group got away from Grove Avenue and ventured north to Monument Ave, the home of the Monument Avenue 10K and possibly one of the more scenic running trails on the East Coast.…
Thang: Mosey to loop COP 20 don Quixote 20 side straddle hop 20 lbc 15 copperhead squats Mosey to hill Clockwork Merkins Mosey to Track Four Corners 10 each LBC, WW2, Freddie Mercury, LB Flutter Crunch. Fast guys backtrack 4 laps To bleachers: Dips 20 count, 10 seconds off, repeat subtracting 5 Mosey to ball field LBC Rosilita Flutter kicks Thread needle Mosey to Shovel Flag COT Moleskin 5 came out this fine morning! Worried as the clock got closer to 5:30 that I would be it, but the crew arrived. Conspiracy received the shout out proceeded to give 8…
Dateline: Richmond, VA Gloom, humidity, good cheer, and 16 men ready to get better, faster, and stronger came together this morning at 45 Minutes of Mary. 15 faithful and 1 FNG put some more wear on the still-new track while pondering what “The Lucky Horseshoe” means. This is the recap. THE THANG Mosey around the soccer fields to far corner of the field COP SSH x20 Merkins x12 Imperial Walkers x20 Freddie Mercurys x21 Russian Soldiers x22 Mosey back to the shovel flag area. The Lucky Horseshoe: Do the below until you finish or Q tells you to stop at…
Three men woke up and ventured out to enjoy the newly paved path at #SOT The THANG: COT in front of school 20 SSH 10 Don Quiote 20 mountain climbers Mosey around school to the field for…… The BEAST: Burpees Merkans Deep Squats Squat Jumps Mountan Climbers Burpees Quick mosey tot he track for Mary time – Did as many exercises as we could and did a dealers choice at the end. Circle (actually triangle) of fire. PAX to your left decides your exercise. 2 rounds. The MOLESKIN Pretty nice morning at #SOT. Glad to see some faces when I…
18 Faithful gathered on a beautiful morning South of the River James to better their minds and fitness…it was sunny & 70 at 5:30am. Here’s how it went down. The Thang: Mosey around both far soccer fields and circle up at SW soccer field. COP: 25 SSH, 15 Merkins, Capital Letters (OYO), 20 (on each side) Imperial Squat Walkers (OYO), 20 Don Quixote (slow and deliberate) Partner up for Darrell Greens: Partner 1 (“Michael Irvin”) does 4 merkins and sprints width of soccer field. Partner 2 (“Darrell Green”) does 5 merkins and sprints to run down Michael Irvin. Flip-Flop on other…
Eight posted for this morning’s #ThePunisheRVA under a clear sky and 66 degrees – effectively 70 and sunny. The Thang: Slaughter Starter – 20 Burpees OYO Mosey to school sideyard for COP – 25 LBCs, 25 Imperial Walkers, 15 Forward Arm Circles, and 15 Backward Arm Circles. Jog to grassy knoll near school entrance – High Knees about a third of the way around the knoll and lunges the rest of the way. Plank and wait. Jog to front schoolyard for Super Twenty-One (thanks NC). Start with one Merkin and follow with one WWI Sit-Up (aka Supine). Follow with two…
5 of Richmond’s finest and a welcome guest from Winston-Salem posted for lovely, rainy morning out at DogPile. Here’s how it went down. Mosey around circle a few times to prep for COP: 20 split jumps, 20 imperial walkers, 25 flutter kicks, 20 Don Quixote Mosey to the bowl behind the amphitheater for Escalator (thankfully lifted from an NC based workout). Run up one side 5 hand release merkins, run up the opposite hill for 5 hand release merkins and 10 diamonds. Keep doing this while adding 15 Carolina Dry Docks, 20 Mtn Climbers, and 25 squats. Plank when done,…
The tax man’s taken all my dough And left me in this stately home Lazing on a sunny afternoon And I can’t sail my yacht He’s taken everything I got All I’ve got’s this sunny afternoon. – The Kinks But wait … we’ve got miles and miles of trails in RVA! Meet at 4 PM at the Pump House parking lot (turn off is just north of the toll gate for the Blvd Bridge). We will run the North Bank / Buttermilk loop clockwise again. Some will probably add Forest Hill park for 9.5 mi total. Those who don’t want to add…
Two of the Faithful and one FNG posted this morning at the GridIron with Donor Kebab planting the ShovelFlag. Spirits were high as the PAX were treated to a pleasant temperature, a light rain, and a spongy turf. Weather postponing the cricketers’ match was just right for the PAX. THANG: Mosey to and around the far side of Short Pump Middle School to the Pillars. Triangulate for X25 SSHs, X25 Don Quixotes, and Downward Dog to Half Crab stretches. Ground and Pound at the Pillars: Nine sets of chest/arms (assortment of Merkins, Carolina Dry Docks, and Dips X25 per), legs…