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?
Author: Flatline
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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
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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
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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
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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
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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
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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
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Yes, up Twin Team!
YHC arrived this morning to BWES with 2 PAX members already on scene and quickly, 3 more arrived. 6 SOJ men posted this morning to start the week off right and clear the mind, body, and soul with a 4 and 5 mile run. Group for 4 miles and 5 miles given the route and silently 0530 came!
Out of BWES and up Twin Team. (Yes, Twin Team has commanded respect within F3 and should not be ignored!) UP Twin Team and R on Ellesmere. Ellesmere to E. Brigstock. 4 milers take a R on E. Brigstock back to Twin Team. 5 milers, L on E. Brigstock to Mt. Hill. R on Mt. Hill for a loop back to E. Brigstock and a L, back to Twin Team. Now, Rosie shot out of the start like a high caliber round=man with a purpose this am!! Wedding Singer and Roscoe partnered up for 4 mile and YHC, Gumbo, and Shakedown with 5 miles and Rosie crushing his own run!
Down Twin Team for a loop around JRHS and back to the flag. According to Garmin and other smart devices, just shy of 4 and 5 miles. With a few minutes to spare, individual exercises and awaiting Rosie’s return….just shy of 6 according to Rosie’s smart device!
Number-ama, Name-r-ama, and Announcements–summer challenge, Puppy Pile June 23.
YHC took us out!
NMS===Shakedown and Rosie toughed out 15 miles yesterday and back in the saddle for a few more this am. Evidently, a 50K is in the there future!! Pound the pavement men!! Outstanding too!!!! Rosie respect this am and Shakedown you too!! Plus, you need more velgro!!
Shakedown, always prepared with chairs as we awaited Rosie’s return…..perfect!
Roscoe, always on the straight and narrow!
Wedding Singer…head up and keep moving on. We have all been there with little ones, work, and life!! But, enjoy those little moments because they go by fast!!
Gumbo, I never heard of a bird loving a car as much as your robin loves yours!! Crazy man!!
Great running with Gumbo and Shakedown! Thanks for pushing YHC this morning!!! Way to start off our week!! Spread the light when applicable.
Only those who post understand!
Loud AND Proud!!
Flatline
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Wonder if Walt is still there?
YHC arrived to new SOT location, first on scene and planted the flag. YHC had never read the historical markers in front of MMS, but learned something new today. 10 PAX regulars-8 SOJ and 2 Tuckahoe-posted for a wild and wonderful Q, hosted by none other than your YHC!! 0530….time to mosey.
COP….x 10 Don Quixote’s, x 10 Russian Soldiers, x 10 Copperhead Squats, x 15 Flutter Kicks, x 15 Freddie Mercuries, x 15 Box Cutters, x 20 SSH. Mosey to the the track.
Merkin Mile- 4 laps around the track. After each lap, x 12 Merkins. 1 mile and 48 merkins complete. BING!! Mosey to soccer field and partner up.
Partner 1 runs the length of the field, while Partner 2 lunges the length of the field. When partner 1 and 2 meet up, x 20 LBC’s each. Switch and repeat for the entire length of the field. Now, PAX went down the field, we must return. YHC asked Tobit his favorite exercise……………………………..wait for it…………………………………Rosalita’s!! Same routine back down the field but instead of LBC’s when partners meet, Rosalita’s. BANG!! Splinter, great comment and something to the effect of, “This is not the first time Rosalita’s have been done on this field!!” TRUE DAT!! MMS was Midlo High way back in the day and became MMS in 1986! Those fields have some history. Add F3 dudes! Let’s mosey….
YHC saw a nice set of stairs at far end of soccer field during the Merkin Mile so why not. Triple Check……1 partner performs dips, partner 2 performs step ups, partner 3 runs the stairs. BOOM!! YHC was odd man out..thanks EF Hutton, Gumbo, and Wedding Singer for letting me tag along!
With approx. 9 minutes left, partner up. PLT’s baby! Each partner performs 100 PLT’s!! BAM!! Times up! Mosey up a few more stairs and back to the flag!!
Number-ama, Name-r-ama, Announcements: Puppy Pile, June 23. Summer Challenge, see Phonics.
Flashdance took us out!!
NMS: YHC surprised to see the cars arrive in force this am. 10 strong at SOT is great. Super call Rosie and Gumbo on moving the AO!!!
Than to see Splinter……….back in Midlo. All roads lead back to 23113!!! Than Splinter had to say, “Wonder if Walt is still there?” As soon as Splinter said that, a much needed smile came to YHC face!! Walt sold cigarettes to any Midlo High student from 1992 to 1998, including YCH class, Gumbo, Rosie and Splinter’s class, and YHC’s sister class. Freakin Hilarious Splinter!! YHC asked the PAX what happens to student who smoke in school, cigarettes that is, than vaping came into question!!
Rosalita’s have been done MANY times on that field, for sure, Splinter!! Tobit, YHC was surprised this was your favorite workout!! Nnnnniiiiiccccceeee…………….
Definitely warm and thick this morning. Back to towels, and change of clothes after workout boys!!
O yea, Flashdance’s super powers, arm circles, Flerkins, and Partner Carries. Thanks for the prayer brother!
Thank you for following men. Have an awesome day and only those who post understand!!
Loud and Proud,
Flatline