Author: Flatline

  • Mo Fo Booyah!!

    Yes, it is true. YHC wanted to lead the PAX across the river today but rains up river, concerns from M’s, and overall safety lead YHC to have a “normal” Q for Dogpile this morning. Upon arrival, 3 regular PAX members and a upcoming 1st classmen at The Institute were ready to go. Shovel Flag was placed and mumblechatter in The Gloom was on!! 22 men arrived this morning for a mo fo booyah Q!!! 0600….time to mosey!

    COP….x10 Russian Soldiers, 1 Burpee. x 14 (10 small, 4 big) forward and backward arm circles, 2 Burpees. x 15 SSH, x 3 Burpees. x 15 Cooperhead Squats, x 4 Burpees, and x 10 Flutter Kicks, x 5 Burpees. Time to get it all out!

    Mosey to Fountain Lake (please read NMS for other selected names)…….partner up. Partner 1 runs a lap around the lake and catches up with Partner 2. Partner 2, bear crawls to each light post. At each light post, x 10 Merkins and x 20 (2 count) American Hammers. Bear crawls lasted approx. 1/2 around the lake and Q called an audible-lunges over bear crawls. Respect to a few PAX members who continued to bear crawl!! Yup, mumblechatter was light so the PAX was definitely digging a little deeper!!!!

    Mosey to the Vita Course….yup, F3 RVA showed up in force this morning. At each workout stop, perform x 10 Carolina Dry Docks, x 10 Jump Squats. Due to time constraints, YHC called audible to stop at balance beam. With 5 minutes to spare, yes PAX kept running!! Mosey to The Lawn for one final Q exercise!

    Lawn Sprint….AYG across The Lawn. 100% max effort was asked and PAX responded!!! Time’s up. Mosey back to the flag!

    Number-ama, Name-r-ama, Announcements……New podcast is up. CSAUP, Oct 20-see TYA and involves running, a lot. Puppypile, Aug 25-Marv has lead.  Congrats to our new fathers-Hardywood, Hitchhiker, and Spit!! Convergence, Labor Day, out in Da Ville somewhere-see Spit!

    YHC took us out!!

    NMS-lots this morning so here YHC goes. First, great to see Gumbo back in The Gloom.

    YHC really wanted to traverse the river this morning so that will have to wait. Part of the problem is how far out Dogpile Q have been spoken for….nice work PAX!! In the gloom, Swirly mentioned one of YHC’s last Q’s and how the PAX was at fountain lake, or as Swirly called it syringe lake. YHC had to internally laugh at The Gloom because, well, PAX was back at syringe lake again today. Or Bird Poop Alley as Honeymoon referred to it! Either way, syringe lake, bird poop alley, or Fountain Lake, YHC has some bad memories of that place in the past so thank you for providing YHC with a glorious morning and positive vibes!

    Wilson, yes YHC likes to keep moving so running it is. But YHC thinks you know that. Always love the clown care from New Market! And BRR participants need to get those miles in!!!

    Swiper and Sippy Cup, way to push the run around the lake this morning!! And Pullout, all in my friend and that is awesome!! As for backblast, every now and again, YHC just makes up words and phrases so “Mo Fo Booyah” came out as the _____ lake exercise was finishing!!

    New fathers—glad to hear all is well with your families. YHC sends blessings and good health prayers!!

    YHC is sure there is more that he missed in mumblechatter!! Please enlighten.

    To all PAX members, thank you for following this morning. Yes YHC heard discontent but that usually is a good thing. We are blessed to have arisen from the sack this morning and push ourselves, physically, mentally, and spiritually.

    ” This is the day the Lord has made; We will rejoice and be glad in it.” Psalms 118:24!

    Only those who post understand!!

    Loud and Proud,

    Flatline

     

  • Drowning Is Not An Exercise!!

    Drowning Is Not An Exercise!!

    Due to continued rain (this sucks), Dogpile will not involve swimming on Saturday!! Dress for a land workout with Flatline!!

  • Dogpile Saturday August, 4…Swimming Involved!

    Dogpile Saturday August, 4…Swimming Involved!

    To all PAX Members, there is a HIGH probability that we go swimming this Saturday at Dogpile!! Please dress accordingly with proper footwear. Everyone can swim, correct?

  • My Yukon is a piece next to that thing!

    15 Strong arrived this morning in hopes that the rain would hold off just long enough. Mumble chatter was good at The Gloom this morning. 0530, time to mosey.

    COP on the bricks in front of The Carilion…..x 15 Imperial Walkers, x 10 Don Quixote’s, x 20 SSH, x 15 Flutter Kicks, x 15 LBC, and in honor Hardywood, x 15 Hand Release Merkins. Enough, let’s get it started! Mosey to The Lawn.

    Part 1- run the length of The Lawn and 5 merkins, run again and 10 merkins, run again and 15 merkins, and run a 4th time with 20 merkins.

    Part 2- partner up and wheelbarrow the lenth of The Lawn. Each partners goes as far as physically possible. PAX, way to make your workout work!

    Part 3- running again but this time, flutter kicks. Run 4 lengths of the field and after every run, increments of 5 again and performing flutter kicks.

    Part 4- Partner Leg Toss, each partner performs x100.

    Approx 14 minutes to spare….mosey over to the concrete driveway that goes up “The Hill”, near Fountain Lake. YCH believes “The Hill” is an old water filtration tank from way back when.

    Modified Dora….partner up. Partner 1 runs up the driveway backwards and back down in a normal fashion. Partner2 performs exercises and switch…..x100 SSH, x 150 Flutter Kicks, and x 200 LBC’s. YHC thought time would prevent us from finishing but BAM, PAX finished strong!!! Mosey back to the flag.

    Number-ama, Name-r-ama, and Announcements: Puppy Pile the end of August, see Marv. Congrats to Hardywood and Hitchhiker, their M, and families for the blessed and healthy additions to their tribe!

    Circle K took us out!

    NMS…YHC was last minute with this workout not knowing how much time The Lawn exercises would take. Worked out because I had nothing after modified Dora. YHC is sure some of the PAX thought a trip around Fountain Lake would occur but not enough time!! TClaps for counting today at COP…boisterous!

    Training camp reports today….HTTR!!

    Bleeder, BAD ASS ride my friend and RED!! Maybe……almost…… pure perfection, speaking of cars!

    YHC’s day started out right for sure!! Thank you for following this morning. Count your blessings and never, ever, ever give up!!!! It was an honor to lead this morning!

    Only those who post understand!!

    Loud and Proud!!

    Flatline

  • Glad, I did not eat a lot for dinner!

    4 men arose from the fart sack to the emerging dawn to see what YHC had in store for SOT this morning.  0530….let’s go! Mosey to parking lot across from the football field.

    COP……x 15 Arm circles (10 small, 5 big). Forward than backwards. x 10 Don Quixote’s, x 10 Helicopters, x 15 Imperial walkers, x 14 Box cutters, x 13 Flutter kicks. And we were done!

    Triple nickel….starting at the bottom of the hill at the parking lot, perform 5 merkins and run to the top of the hill, near the school buses and perform x 5 (2 count) mountain climbers and back down the hill. Repeat 3 times. Mosey to football field.

    Crossing the Field……..Partner up. Partner 1 runs to the other end of the football field and back to his partner. Partner 2 performs x 10 SSH and bear crawls across the football field. Partner 1 meets partner 2. Switch and repeat until football field is crossed. But the PAX needs to go back across the football field. So instead of SSH, WWII situps it is. Repeat but exercise is WWII situps, x 5!

    1 lap around the track…..social lap for PAX members!!

    SUPER 21…such a great exercise…….1 merkin, 1 WWII situp. 2 merkins, 2 WWII situps, 3 merkins, 3 WWII situps….keep going all the way up to 21. Mid exercise, Ponch states, “Glad I did not eat a lot for dinner last night.” Almost merlot for YHC’s Q!! YHC thought this would take up the rest of SOT time this morning, but PAX finished with 3 minutes to spare.

    Mosey to stairs for a trip up and back down. And one more trip up and than mosey back to the Flag!

    Number-ama, Name-r-ama, Announcements: Puppy Pile this Saturday at 0705. CSAUP in October if interested, more to come! HDHH tonight, see backblast.

    YHC took us out!

    NMS…..Tobit, way TO CRUSH merkins this morning. Sugar Sock asked, “Is anyone else on their knees yet?” Copy…everyone but Tobit! Ponch, great comment mid way through the exercise!!

    Ponch-great to meet you this morning. I won’t say keep posting because you drove from Tuckahoe this morning to southside!! Perfect!

    Sugar Sock and Tobit, awesome to work out with SOJ regulars that YHC has not seen in awhile! Summer is busy, for sure but fantastic way to start YHC’s day!!

    The strength shown by the PAX members is truly awesome and I am humbled in leading!! There is no other way to start a hump day than by posting!!

    Only those who post understand!!

    Loud and Proud,

    Flatline

  • You woke up when?

    0513 and YHC arrived to RAMM with Big Blue present and several RAMM Gear gents doing warm up laps. Conversation prior to 0530-what time do you wake up and why? Before 0530, YHC had directions but thought it easier to state, Reverse Carillon! Saab was pointing in a direction that confused YHC but there was a 4, 5, and 6 mile group who all understood where to run, so it worked for YHC.

    4 mile group….Pucker, Bleeder, Lug Nuts. 5 mile group…..Swirly, Flatline. 6 mile group…..Phonics, Sippy Cup, Marv, Saab

    6 mile group took off but in a different direction than 4 and 5 milers. 4 and 5 milers went down Grove, R on Malvern, L on Cary, R on Banbury, L on Tomacee, R on Portland Place, L on Douglasdale Rd and from here 4 milers were on there own. YHC and Swirly went up Douglasdale Rd and R on Boulevard with a lap around Carillon and back down Boulevard to Grove. 6 milers seen by 5 milers across the lawn at The Carillon so they were on the route. L on Grove back to The Flag.  6 milers caught up to YHC and Swirly near Mary and 4 milers were waiting at The Flag. RAMM Gears finished at 0615 too.

    Number-ama, Name-r-ama, Announcements:  Reese Strong is on hold this year, per Phonics. Puppy Pile next Saturday at Dogpile starting 0705.

    YHC took us out!

    NMS- Prior to 0530, the conversation at the gloom was about what time do you wake up or maybe, how often do you wake up at night, and why? Saab was upset he awoke 1 hour prior than needed. YHC awoke at 0440 for the bathroom and realized going back to sleep was not needed. Yesterday, Bleeder forgot to set his alarm but awoke at 0449, in time for 45MOM!! Swirly has been waking often and no alarm clock needed! Anway, conversations that occur prior to workouts are often spontaneous and hilarious!

    Swirly, thank you for the pace this morning.

    Welcome, FNG, The Profit, with RAMM Gears! No Tools EH’d so welcome!!!

    This mornings run was greatly needed and being part of this group starts my day! I am blessed!

    Only those who post understand!

    Loud and Proud,
    Flatline

  • Audible, audible…..

    YHC showed up this morning at 0520 with only 3 PAX members on scene and by 0530, 14 strong posted for an always entertaining Q by YHC. Let mosey…

    COP on blacktop….. x 10 Don Quixote, x 25 SSH, x 15 Imperial Walkers, x 15 Merkins, x 15 Flutter Kicks. Mumblechatter was light during COP so why not get going.

    Mosey over to corner of  Cary and Westmoreland…….Catch Me If You Can-triple up. Partner 1 performs x 14 Merkins and x 14, 2 count American Hammers. Partner 2 is carried by Partner 3. 2 and 3 begin to walk around the block. When 1 is finished with exercises, he runs to catch up with 2 and 3. Switch, repeat, and continue around the entire block.  With injuries and off numbers, the PAX did a great job making this exercise work in some fashion. Outstanding work men!!

    Mosey over to soccer field for exercise 2…Bridge of Hate. PAX lays on their six, alternating direction on every other PAX. First PAX lays on their six and passed down the line with the attempt of crossing the soccer field. Reverse tunnel of love, basically!!! 4 PAX members in, and YHC called an audible. It wasn’t working!!! FAIL!

    Next…..Dirty McDeuce…..perform 12 SSH, 12 Flutter Kicks, and 12 Squats, run the entire length of the field and back. Repeat 4 times! During the exercise, YHC had to think of something on the fly since Bridge of Hate=FAIL. There was time to spare. Mosey back to corner of Cary and Westmoreland.

    Ascending 4 Corners….. Corner 1 x 10 flutter kicks, mosey to Corner 2. Corner 2, x 10 flutter kicks and x 20 Carolina Dry Docks and mosey to Corner 3. Corner 3, x 10 flutter kicks, x 20 Carolina Dry Docks, x 30 flutter kicks, and mosey to Corner 4. Corner 4 ,x 10 flutter kicks, x 20 Carolina Dry Docks, x 30 flutter kicks, x 40 merkins. 4 minutes to spare. Mosey back to parking lot.

    Ring of Fire….x 20 2 count American Hammers with a little extra credit and finishing at 0617.

    Number-ama, Name-r-ama, Announcements-July 4 Convergence at Tredgar, 0700!

    YHC took us out!

    NMS—-Handshake, Grunt, and Swirly, way to push early on. Handshake, thanks for carrying!! Good to see Bleeder back in the PAX!

    Yes, Bridge To Hate failed just like The Invisible Chair!! Entertaining though at 0555!! Humor is a great thing!

    Great to be back at the Gloom and with The PAX. This may be the longest between posts for YHC…work, life, and Little League Baseball!! Pure awesomeness to post and lead this morning and thank you for following!

    Men we have been given a blessing and gift with F3. Harness it, use it, and shine the light to someone who needs it!!

    Only those who post understand!!

    Loud and Proud,

    Flatline

  • Well, it’s not that hot

    Not sure where the PAX was running this morning till all were at The Gloom! Gumbo and Crayola present upon arrival with Rosie quickly following. YHC was still smoked after yesterday’s impromptu 1/2 Marathon for Father’s Day!! PAX agreed to Tarrington Loop and 0530 down James River Drive the PAX went.

    By the first hill, Rosie and Gumbo took lead with YHC and Crayola caboosing the run!! This morning’s run was all about introducing Crayola to Tarrington and getting an “early morning moral victory.” Rosie and Gumbo blazed ahead with 5 mile route around James River HS and circling back to check on YHC and Crayola= 4 mile route.

    YHC has forgotten the streets that we traversed so “Tarrington Loop” sounds good to YHC!

    Number-ama, Name-r-ama, Annoucements……Puppy Pile this Saturday, July 4 convergence at Tredgar. Rosie and Shakedown are running at 50K in 2 weeks.

    NMS-Crayola, it was great to run with you this morning. Just what I needed to shake some stiffness out of my body!! Keep posting and YHC promises that workouts get easier. Great to see you in the gloom right after your virgin workout!

    Rosie and Gumbo–way to push this morning. It is always great to see SOJ regulars before the work week begins!!

    Only those who post understand.

    Loud and Proud,

    Flatline

  • Let’s get this done!

    YHC, Upchuck, Hardywood spoke at Dogpile about meeting at Off The Books for a quick 3 mile run. EF Hutton was there and Labrat showed up!! The idea was a quick out and back route that allowed for 3 miles run! Being the only SOJ PAX member present, why not run the Mid-Lothian Mine Park.

    0530…off we went!! Hardywood, Upchuck, and YHC to lead with EF Hutton and Labrat conversing in the rear. Through the mine trail we ran and into a subdivision. At 1.5 miles, Upchuck knew where he was, so audible called. Instead of out and back, we ran through a subdivision and back to Woolridge. L at Woolridge for approx .4 miles up to Charter Colony and back to Urban Farmhouse. 0630. DONE!!

    Number-ama, Name-r-ama, Announcements (nothing new)!!

    Upchuck took us out!!

    NMS-EF Hutton was not following to Sunday Funday!! Quick work which was good because he was laying some heaters!!

    Hardywood’s car does not do 50mph with a canoe and kayak on top!!

    Happy Father’s Day to all PAX members!! More importantly, keep being awesome dad’s and husband’s!!!!!

    Part 2 was awesome….impromptu 1/2 marathon!! way to go Shakedown, Rosie, Upchuck!! Upchuck thank you for pushing YHC at the end of part 2!!

    ET ‘s awesome as usual except 0700 is way better for ordering!

    Only those who post understand!!

    Loud And Proud!!

    Flatline

     

  • 4 Early, 4 As Scheduled

    YHC arrived this morning knowing that the number of bike riders would outnumber runners. 4 PAX members started early and YHC waited to see who wanted to run.  Marv, Sippy Cup, Upchuck, and YHC were the select 4 that wanted to run. 5 and 6 mile routes were all that was needed.

    5 miles down and back…..Grove, L on Meadow, L on Monument, L on Commonwealth.

    6 miler down and back…..Grove, L on Lombardy, L on Monument, L on Westmoreland and around the block back to Mary.

    Riders arrived on time with 0500 and 0530 running PAX members.

    Number-ama, Name-r-ama, Announcements: tomorrow Field Day, wear age appropriate attire from middle school. July 4 Convergance Tredgar. June 23, Puppy Pile, Sippy Cup has lead. Summer Challenge, see Phonics. And, Shakedown and 2.0 are shaving heads on Monday..Donation to St. Baldricks Society.

    Flashdance took us out.

    NMS- Upchuck, outstanding run this morning buddy and way to get it all out!! Now, I know my purpose for posting this am!! And YHC completely  UNDERSTANDS!!!!

    Welcome Amber Alert……….quickiest naming in F3 RVA history, NO DOUBT!! TYA way to go!!

    Flashdance, it has been a pleasure getting to you know you! God Bless  in your new abode and ventures!

    Only those who post understand!! Way to start your weekend men!!

    Loud and Proud.

    Flatline