Author: Flatline

  • You Choose!

    0500-A group showed up and got in some extra miles and training.

    0530-Wedding Singer decided on Serpentine Route. Faceplant, Marv, and FICO headed out on Carilion Route for 6ish miles. Upchuck, YHC, and Bodos, Carilion Route too.

    Numberama, Namerama.

    Announcements: Doublemint was presented a wedding gift and donated the proceeds to Virginia Home. Gypsy is looking for some help on Feb 26 to unload a trailer of goods for Virginia Home for Boys and Girls. 2/26, Vinny has the Q at the Bridge. YHC is a clown car will travel. IF you have not been, it is a must attend.

    YHC took us out!

    NMS: Upchuck and Bodos, thank you as always for the fellowship mid run! Yes, movies and music offer great verbage for life. “Only a penitent man will pass.” Sean Connery, Indiana Jones and The Last Crusade. And, “…faith, hope, and love…” Alan Jackson. Credit where credit is due! For my Friday is off to a great start and I am blessed to run and workout with you men!

    Loud and Proud,

    Flatline

  • A Blessing To Serve

    A Blessing To Serve

    Believe it or not, and YHC is ashamed to say, this was my first Breaking Bread Q. And with YHC’s work schedule, I forgot to ask off and my family rose to the challenge and dinner was prepared. 2 pans of lasagne, 1 bowl of salad, lemonade and tea!

    For certain, the quickest Q I have ever been a part of. But, maybe the most rewarding!! Our preacher said something Christmas Eve I would like to share…”It is not cheap if you give everything you have.”

    Fellas, take of yourselves and your families!

    Loud and Proud,

    Flatline

  • No Q….No problem

    YHC arrived to see two PAX members ready and eleven more followed. The shovel flag was placed and the mumblechatter lead to no official Q so a hot potato was announced and you know the drill. YHC took lead at 0600….mosey to ampitheater.

    COT-some exercises and of course, YHC goofed one exercise. YHC quickly called 11’s. Up the ampitheater and down, alternating from dips and merkins. Q given to Helix.

    Helix called a ring of fire with V ups and holding 6 inches while waiting your turn. Q handed to GP

    GP took us to rust cage, using our nightvision goggles, and called for 20 pullups, 20 dips, and 20 jerkins. GP decided to find some light so off we went to the Penny Stage. 5 exercises with 20 reps=100….GP’s favorite number! Q handed to Wilson.

    Wilson took us back to ampitheater stage for a triple check. One ran around top of ampitheater, one sat in the invisible chair, and third PAX member balls to the wall. Q handed to Bone Thugs.

    Bone Thugs wanted to work on our core. Two lines and PAX alternated bear crawls down the line in concrete-both feet and both hands on the line….each PAX member attempting to walk the line, twice! Q handed to Corned Beef.

    Corned Beef took us back to the flag where we stretched and yoga’d for the last 5 minutes.

    Number-ama, Name-r-ama, Announcements:

    Oct 20, Free to Bleed, see Pigskin and there are a few time slots available around lunch to donate.

    Beer Mile was a success except for Gypsy. Handshake represented with a time of 8:35.

    Nancy Lopez took us out!

    Loud and Proud and Thankful for you brothers!!

    Flatline

  • The Millenial, Avacodo Toast……..and 45!

    YHC asked DTH earlier in the week to hijack the Q in order to celebrate. 8 Hard Chargers arrived on time, 2 slightly tardy, and Doublemint had to help YHC with time….the antique Nike Watch died. 0530….time to mosey. Down the hill to the cul-de-sac.

    COP….x45 SSH, x 4 forward, x 5 backward arm circles, x 21 Crunchy Frogs, x 21 Flutter Kicks……..and enough, time to get started. Mosey to light pole with an estimated 100 yards in front of use.

    The Millenial: Run 100 yards and perform set exercise for 100 reps. Then repeat, ten times. First PAX member to finish the 100 reps called Hell Bells. Ten exercises were: Monkey Humpers, Merkins, SSH, Carolina Dry Docks, Freddie Mercuries, Jump Squats, LBC, Scorpion Kings, Russian Soldiers, and last but not least, 100 Burpees. PAX had to dig deep on burpees, but we got it all out.

    Mosey to the bottom of the hill, partner up- partner one Bernie Sanders up the hill, partner two crab crawls, meet, swap and summit the top.

    Mosey to the flag, circle up for some dead man hang-stretch, breath, and 0615 came quickly.

    Number-ama, Name-r-ama, Announcements:

    Prayers for Doublemint as he has to have a difficult conversation with a client that has zero positive outcomes.

    Memorial Day Convergence, Tradegar, 0700 and bring your flags!!

    NMS: It has been a long time since YHC was on the Q wagon and what a reward for time past. What was YHC celebrating….45 years on this earth and the ability to share a glorious morning with an awesome group of community leaders. During COT and explaining the Millenial, Crash Test Dummy asked for avocado toast….attend The Convergence and maybe!!

    To all F3 RVA PAX members, YHC is honored to know each of you and my life has only been blessed more than can be explained. This morning, we got it all out and had to dig a little deeper but we found water and are better men for it!

    Humbly and Respectfully,

    Flatline

  • It’s a simple but good route…

    It’s been a long time since YHC had the Q much less seen Betty Weaver ES on a Monday morning. There was some mumblechatter on slack Sunday night about River Run, but 5 road warriors liked the route and we were all up for a 5 mile run. 0530…time to run. Until we saw Boberry coming in hot and circled back to scoop him.

    5 mile route-Up Twin Team, Right on East Brigstock and running to the where Brigstock changed to Netherfield and back to BWES!

    Boberry had to boogie to work.

    Numberama, Namerama, Announcements: Puppy Pile this Saturday, 0700 after Dogpile. See DTH.

    Don Draper took us out.

    NMS: It was an honor and privilege to pound the pavement this morning with you gentlemen. Remember….dig deep and get it all out!

    Humbly-Flatline

  • Respect The Carillon and Stay Positive

    7 Hardchargers showed be up to WDog this morning with the Q open. Swirly called Hells Bells, stated hot potato, and grabbed the Q. BOOM time to work!!

    COP on the bricks, in front of The Carillon-x 10 SSH, x 10 Helicopters, x 10 Don Quixote’s, Planks (lots of positions), x 10 Flutter Kicks, x 10 Reverse Scorpion Kicks, x 10 LBC’s, and finally a Swirly Fav…x 10 Merkins. Time to mosey over to The Stage for individual coupon workout

    Swirly’s Coupon Trifecta- x 10 Burpees (pushing off cinderblock and raising above your head), x 15 Cinderblock Curls, x 20 Cinderblock Squats. OYO and repeat x 3. Mosey over to Love Hill and partner up.

    Starting at halfway point of Love Hill (Hitchhiker was the only one with illumination). Partner 1 runs to gate at the top while partner 2 bears crawls, switch. Exercise 2, lunges and run, switch, Exercise 3, Broadjump Burpees and run, switch till the gate was reached. Q thrown over to Flatline and off to The Field we go.

    4 Corners and Descend down. Corner 1, x 10 Burpees, Corner 2, x 20 LBC’s, Corner 3, x 30 Merkins, Corner 4, x 40 SSH. And back down to the beginning-x 40 SSH, x 30 Merkins, x 20 LBC, x 10 Burpees. Mosey back to the flag with 1 minute to spare. Dead man’s hang till our allotted time was up.

    Number-ama, Name-r-ama, Announcements:

    Bone Thug 10K August 21 at RAMM. Bone Thug is starting at 0500. All PAX must finish their 10K in time to finish with Bone Thug on the home stretch.

    Prayers for Upchuck and his wife’s family.

  • 5 for Stumpies…

    5 PAX regulars arrived at Batteau with Sippy Cup running his way to COP at 0530, and yes, Hot Potato Q for this Monday. Swirly took lead and over to tennis courts for COP and it went something like this–SSH, Don Quixotes, Helicopters, Imperial Walkers, Planks, Merkins, LBC’s, and Flutter Kicks.

    Swirly kept Q and over to the playground we went: x 5 pullups, x 5 dips for 5 sets. Mosey to picnic table-x 10 Incline Merkins, x 10 step ups for 5 sets. Q handed to Bleeder.

    Bleeder leads us back down the steps, that were lined with trees, to concrete bottom. Bleeder instructed-up the steps to a stump, decline merkin x 5, back down steps to bottom x 10 squats. Back up steps to stump x 10 decline merkins…repeat with increments of 5 for merkins till 20 done. Merkins switched for poll smokers due to high of some stumps. Decline merkin with stump=Stumpies. Nice new workout Bleeder. Bleeder handed Q to Posh.

    Posh lead us halfway down the road to the lake. Stop and bear crawl back to the steps. Lots of bear crawls. Q handed to Flatline.

    Up the steps to the circle at The Pump House. Indian Runs with the six performing x 5 merkins and 2 loop runs around the park. With 5 minutes left, Mary called out. X 30 American Hammers, x 30 Freddie Mercuries, x 30 LBC’s, and 30 second count down of Iron Cross (head up, arms up, legs 6 inches). Number-ama, Name-r-ama, Announcements: Prayers for Marv’s Mom, Cash For Stash (see Vinny or Gumbo).

    YHC took us out.

    NMS: Silent but efficient group this morning. Swirly called out YHC a few weeks ago heading to work so Batteau was a must this morning. It is half way to VCUHS. Way to start the week off right boys. Get it all out. Only those who post understand.

    Loud and Proud,

    Flatline

  • 5 Runners, 5 Routes

    YHC arrived to even out the numbers so that there was not a Tuckahoe takeover. With no Q on the books, Kubota looked and said,”What da ya think?” Hills were necessary for BRR runners and Lug came in screaming hot with Bullseye circling back to scoop him.

    Simple Route=Out and Back-Up Twin Team, R on Brigstock and you versus you. Some PAX went 4, some 4.5, one 5 and add in extra hills!! BOOM!

    Numberama, Name-r-ama, Announcements: Orange Crush and family need prayers do to his 2.0 having injuries that requirement immobilization and being home bound. Not life threatening but definitely slowing up a 12 yr old boy for the short term.

    YHC took us out.

    NMS: Super to see Kubota and Honeydo cross the river for a little SOJ hill run. Bullseye, thanks for circling back around to scoop YHC. Lug Nut, dude you are killing it so keep it up my friend.

    We are blessed to start our week in such a wonderful way. Shine the light!

    Only Those Who Post Understand.

    Loud and Proud,

    Flatline

  • Rain from The Heavens

    16 Road Runners and 1 Gearhead posted this morning to finish our work week in a glorious way. 5 supercharged runner started early for a little extra credit. Arriving to see BT all by his lonesome, we quickly asked “Who has the Q?” Remembering several old routes, just 4 and 5 mile routes till Marv posted. So at 0529, quick decision to take a stroll down Monument:

    Routes: Down Commonwealth to Monument. 4 milers down Monument to Arthur Ashe Boulevard and back. 5 milers down Monument to Strawberry St and back. Marv down to Stuart Circle and back. Extra credit PAX members ran more but no idea where.

    Number-ama, Name-r-ama, Announcements: BRR teams need drivers and forward logistics team (See Corporate). Kryptonite has VQ tomorrow.

    YHC took us out.

    NMS: As we turned on Monument, Shakedown asks “Was that lightening?” Boom Bam…the Pax was cooled by the rains from the heavens. Shakedown and Handshake, good pace and thanks for the fellowship. Marv, solo but nice work. With the rain, YHC thought to himself-what a privilege to be able to run this morning and with added benefit, the rain. Continue to count your blessing and take this day that the Lord has made.

    Only Those Who Post Understand.

    Loud and Proud,

    Flatline

  • Cause Opposites Attract

    16 Super Studs showed up to W Dog this morning conquering hump day free of charge and filling our tanks with blessings and spirit! 0530…time to mosey. And over to Byrd Lake we went.

    COP- x 15 Copperhead Squats, x 25 SSH, x 15 Box Cutters, x 15 Flutter Kicks, x 10 Merkins. Enough….let the work begin.

    Paula Abdul= run to third light post, than run Bernie Sanders style back one light and perform 10 Merkins. Repeat the entire length of the lake. Halfway through, audible from Merkins to WWII situps. Instead of 2 steps forward, 2 steps back…..modified F3 style!!

    Mosey up the hill to access road next to Christopher Columbus for Triple Nickel: Perform x 5 WWII situps, Bernie Sanders style run up access road, perform x 5 squats and run back down. Repeat 5 times. Hence Triple Nickel-5x5x5!

    Mosey back to the flag with arrival time leaving less than 1 minute in the workout! PAX on their 6 for 25 secs of Iron Cross (arms and legs 6 inches, with head up).

    Number-ama, Name-r-ama, Announcements: Summer Tour has begun. Check backblast. Puppy Pile, last Saturday in May, 6/1 at 0705. See Marv with questions.

    YHC took us out.

    NMS: Byrd Lake at sunrise. Beautiful way to start the morning. There is probably way more mumblechatter than I heard but we definitely got some miles in this morning and got a workout in.

    Great to see New Market nano region make their presence known this morning. Great work Wilson and Marmaduke. Mr. Holland, good to see you this morning too.

    To all Pax members, thank you for following this morning! As we ran back to the flag, someone stated, “they pay for that?!” Referencing “that group” that starts after us! YHC said yes, benefit number 1 of F3…free. But benefit 1a….knowing you men do not have to post but choose to do so!! My life is better because YHC knows each of you!

    Prayers for Marikya Dickson in heaven and her family dealing with a horrible nightmare. YHC has a soft heart for certain and this young girl went to YHC kids school and that is close to home! Love em, hold em, and tell them every day you love them! We must continue to dig deeper and shine the light brighter!!

    Only those who post understand.
    Loud and Proud,

    Flatline