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Mary Munford Elementary

Patterson here we come

By THE Yankee Aggressor on April 29, 2016

When: 4/29/2016
QIC: The Yankee Aggressor
The PAX: Gumbo, Swirly, Brain Tumor, LockJaw, Abacus (gears), Sippy Cup, Splinter, Rosie, Tramp Stamp, and The Yankee Aggressor

9 runners and 1 strong biker posted for a Friday morning workout. Weather continues to be stellar for the morning workouts. Early morning workouts certainly take advantage of good weather conditions. The Thang: 5 milers, Commonwealth to Patterson, Patterson to St. Christophers, Left onto access road in front of Three Chopt, Left on Grove, back to school and one lap around school to finish. 6 milers, right on grove to Hamilton, left on Hamilton, Left on Patterson, then follow the 5 mile route back. Bikers, head to UR and play on the hills for 45 minutes. Naked Moleskin. Always interesting…

Stroll to Dogpile

By Lockjaw on April 15, 2016

When:
QIC: Lockjaw
The PAX: Mr Rogers, Saab, Marv, Abacus, Ricky Bobby, Dutch, Tramp Stamp, Udder, TYA, Circle K, Sippy Cup, Swirly, Bleeder, Lockjaw

14 runners and bikers enjoyed a great morning on the town The Thang: Head east on Grove. At the Boulevard, 4 milers take a left and go to Monument. Left on Monument, left on Westmoreland and back to the SF. 5 and 6 milers instead take a right on Boulevard and head south. Boulevard turns into Blanton. Take Blanton right up to the front of the Carillon – up the steps, across the promenade, and back down the steps. Outbound on Blanton, left on Douglasdale. Go across the highway and a right on Portland. Take Portland to the end and…

Fartlek.., it’s Swedish

By Toga on April 8, 2016

When: 04/08/16
QIC: Toga
The PAX: TYA, Sippy Cup, Marv, Fudd, Toga, Saab, Lab Rat plus Bleeder and Abacus

7 runners and two cyclists posted for a lovely spring run/bike through RVA. Here’s how it went down. Runners turn left on Grove for a 4 minute warmup. We then commenced with a Fartlek (alternating between faster and slower paces) workout up to Three Chopt, down to the 195 overpass, and back to the school. The PAX alternated between 1 minute fast pace intervals and 2 minute relaxed/slower intervals. YHC has no idea what the bikers did, but I doubt it looked like this. YHC closed the COT NMM: Apologies to the Monument Ave. 10k runners tomorrow. YHC didn’t think about…

Back to the hills

By THE Yankee Aggressor on March 27, 2016

When: 3/25/2016
QIC: THE Yankee Aggressor
The PAX: Rosie, Lab Rat, Mister Rogers, Offshore, No Tolls, The Sheik, Spotter, Udder, Tramp Stamp, Bleeder, Ricky Bobby, Wilson, The Yankee Aggressor, Saab, Fudd, Marv, Abacus, Swirly, Sippy Cup, Brain Tumor, Gumbo

16 faithful runners and 5 gear heads showed up on a beautiful spring morning. Weather was perfect, 70 and sunny. The Thang All take a right onto Grove and run to The Boulevard, turn around and run to Malvern. Turn around at Malvern, run down the hill to Hamilton and Back. Keep looping the hill until the Q says its time to go back to the shovel flag. Naked Moleskin Time to start prepping for the Blue Ridge Relay. We have been getting some miles in, but other than Sunday trail runs and Love Hill we have hit very few…

RAMM Nation

By Lab Rat on March 18, 2016

When: 3/18/16
QIC: TYA/Lab Rat/Bleeder
The PAX: TYA, Mr. Rogers, Udder, Tramp Stamp, Sippy Cup, Circle K, Swirly, No Tools, Bleeder, Fudd, Lockjaw, Saab, Rosie, Ricky Bobbie, Honey Do, Wilson, Aisle 5, Lab Rat

GO RAMS! A pax of 18 strong descended upon Grove for a crisp morning run/bike. YHC planted his brand new shovel flag, TYA laid out the route, and Bleeder took the lead for #RAMM GEARS for a group effort Q. THANG: TYA kicked it old school this morning with an all Grove Avenue run. 4 milers run to Lafayette, 5 milers to Roseneath, and 6 milers leg it out to Boulevard. Everybody 180s it back down to 3 chopt for yet another 180, then back to shovel flag. NMS: Great to run with Honey Do again. Conversations drifted from weight…

A little game of tag

By Sippy Cup on March 4, 2016

When: 03/04/16
QIC: Sippy Cup
The PAX: Swirly, Honeydo, Brain Tumor, Aisle 5, Saab, Marv, Sippy Cup, Splinter, Oyster, Offshore, Circle K, The Yankee Aggressor, Rosie

14 PAX ignored the erroneous weather reports and headed to MM for a little running tag. The THANG, Rules: –split into 3 groups based on pace –stay within the grid of Commonwealth Ave, Monument Ave, Malvern Ave, and Grove Ave taking any route you want –no 180 degree turns –try to catch the group wearing the flashing heel lights. If you do catch them, exchange the lights onto your shoes, and the new group becomes the pursued, heading off in the opposite direction. –Return to the flag after 45 min. –The initial group being pursued is given a head start…

ALL PAX: 1 Month Weight Loss Challenge “March FATness : BURPEE Busters”

By Bleeder on February 28, 2016

When: 03/01/16
QIC: Bleeder
The PAX: Challenging the RVA PAX

F3 RVA: YHC has been fighting a bad knee, which has not helped my usual daily calorie burn. YHC have joined the Weight Loss Challenge, Anyone from RVA Game to Step up! March FATness : “Burpee Busters” (see what YHC did…. “March MADness : BRACKET Busters” … so clever) WHO: Any and all F3 Nation PAX willing to commit to losing a individually selected, predetermined amount of weight through disciple and hard work. WHAT: 1 Month Weight Loss Challenge! You vs You. You determine the weight loss (most PAX chose 10lbs which is a little less than a third of…

We don’t really need a map do we…

By Saab on February 26, 2016

When: 02/26/2016
QIC: Saab
The PAX: Bleeder, Lab Rat, Sippy Cup, Offshore, Swirly, Saab, Lockjaw, Wilson, Aisle 5, Lugnut, Rosie, Udder, Marv, TYA, Tramp Stamp, Mr Rogers (FNG), Tool (FNG)

A mix of runners and bikers showed up for a Friday workout from Mary Munford… Route: All PAX travel West on Grove and then make a left on Oak Drive to Cary St, then make a slight hop over to HillCrest (TYA’s hood). Make a counter-clockwise loop through the neighborhood. 3 milers make 1 loop, 4 milers make 2 loops, etc. Return on same street (if one does not lose their way of course…) Moleskin: With BRR in the distant future, and Lockjaw’s inspirational challenge for 100 miles next month, Q felt it was time to hit some hills in…

Henri – Pronounced Hen-rye, Henry, or Ahn-ri

By Lockjaw on February 19, 2016

When: 02/19/16
QIC: Lockjaw
The PAX: Labrat, Circle K (Gears), BT, Pucker, Loose Goose, Toga, Honey Do, Swirly, Bleeder (Gears), Marv, Ricky Bobby (Gears), Sippy Cup, Saab, Lockjaw

11 runners and 3 bikers showed up for business on this cold morning before a highly anticipated tropical weekend. 4 Milers -West on Grove, Right on Libbie, Right on Patterson, Right on Malvern, Right on Grove back to VSF. 5 Milers – West on Grove, Right on Henri, Right on St Christophers, Right on Patterson, Right on Malvern, Right on Grove back to VSF. 6 Milers – West on Grove, Right on Henri, Right on St Christophers, Right on Patterson, Right on Rosneath, Right on Grove back to VSF. Marv did a great job taking us out today. NMM The…

A rowdy and disrespectful clan takes to the streets of RVA

By Lab Rat on February 12, 2016

When: 2/12/2016
QIC: Lab Rat; Bleeder
The PAX: THE Yankee Aggressor, THE Sheik; Ricky Bobby; Lug Nut; Bleeder; Brain Tumor; Sippy Cup; Saab; Fudd; Udder; Tramp Stamp; Swirly; Honey Do; Lab Rat

Another fine morning for running, with clear, cold, and calm conditions (I question the conditions for wind making contraptions, aka bicycles). 14 Pax came out to embrace the morning, and get in a cardio workout of his choice. It went down like this: Everybody out Commonwealth to Monument. 4 milers right on Boulevard, 5 milers right on Meadow, 6 milers right on Harrison. Everybody back on Grove. Bikers, do their own thing, meet up at VSF for COT. NMM Sounds like we are having more issues with our designated early morning tomato greeter. This morning, it seems as though we…

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