Author: Flatline

  • “I’m not a good bus driver.”

    YHC arrived this morning with Gumbo right behind and a CCPS bus driver approaching us, to ask to park along Midlo Pike because a lot of buses were moving out and she stated, “I’m not a good bus driver.” Scary…….poor children that have to ride her bus! She did perform her safety inspection with finite detail.

    5 SOJ Troopers posted this morning in order for hump day to start out right! 0530…and off we went. Mosey down to bus loop at front of MMS for COP: x 15 invisible jump ropes, x 15 Russian Soldiers, x 15 arm circles (forward and backward), x 16 copperhead squats, x 15 box cutters, x 15 flutter kicks. Let’s get to work…..

    Seek and Find: Exercise 1 x 25 Carolina Dry Docks and touch a sign that says “Midlothian” and run back to start. Exercise 2, x 25 LBC’s and touch a bus and run back. Exercise 3, x 25 Plank Jack’s and touch a road sign, run back.  Exercise 4, x 25 Flutter Kicks and touch a sign that says “school”, run back. Time to mosey to the back of MMS and the track!

    Exercise and Run: Exercise 1, x 200 LBC’s and run 2 laps around the track and plank when finished. Exercise 2, x 100 SSH’s and run 2 laps around the track. Exercise 3, x 50 Merkins and run 1 lap around the track. Exercise 4, x 100 Flutter Kicks and run 1 lap around the track. After last lap, Slim Shady asked, “How long have you boys been running?” Ha, ha, ha………just keep posting Slim Shady.  And as the PAX moseyed back to the flag, time expired, 0615!

    Number-ama, Name-r-ama, Announcements: BRR this weekend. GOOD LUCK! 4 yr F3 RVA Anniversary on 9/22. See backblasts!

    YHS took us out.

    NMS-Johnsonville, great to see you at SOT this morning! It has been too long! Gumbo-YHC express’ your sentiment about wanting to stay in the fartsack but had the Q and you posted. NICE WORK!

    Tobit….running like a gazelle as usual. Impressive young man!

    Slim Shady….yes, all of us have been running for awhile.  As you continue to post Slim, it gets easier. PROMISE! Great to see back after yesterday’s Old Glory!!

    Gumbo, YHC always enjoy sharing the track with you. Keep being outstanding!

    Boys, we are blessed to have started our day out this way. Keep shining the light!

    Only those who post understand!

    Loud and Proud,
    Flatline

  • “Americans never quit.”

    YHC arrived nice and early this morning at SOT, more or less to assess the AO. Flag was placed and YHC waited to see who was going to post. And with that, 5 SOJ regulars posted for a Flatline Q. 0530….time to mosey but this morning, PAX started on the front side of MMS, down at bus loop.

    COP…..X 15 forward arm circles ( 10 small, 5 big) and x 15 reversed. X 20 SSH, x 30 Imperial Walkers, x 20 Flutter Kicks, x 15 Freddie Mercuries and YHC drew a blank so time to go.

    Rapid Fire Curb Steps. Step ups with each feet as the PAX makes its way across the sidewalk in front of the school….from bus loop across to parking lot. Sidewalk got long….

    5 and trees. PAX performed 5 exercises and in between each exercise, run and touch a tree. First exercise x 10 Merkins……2nd exercise x 10 (2 count Plank Jaxs), 3rd exercise x 10 HR Merkins, 4th exercise x 10 LBC, 5th exercise x 10 Flutter Kicks. And no tree can be touched twice. It appeared that the PAX played along.  Mosey to the football field.

    Ascending 25 yds and Bear Crawls…….Bear crawl to each 25 yard marker for the length of football field. 25 yrd line x 10 Merkins. 50 yrd line x 10 Merkins and x 20 Flutter Kicks. Bear crawl to 25 yd line for x 10 Merkins, x 20 Flutter Kicks and x 30 SSH. Bear Crawl to end goal line, x 10 Merkins, x 20 Flutter Kicks, x 30 SSH, and x 40 LBC.

    Football length suicide….why not. PAX stayed at the other end of the football field. Wedding Singer had to tend to M, kids, and dog. Great to see you brother!

    With 15 minutes left…..as many laps around the track as possible. PAX stayed together briefly with Rosie taking lead, Gumbo and YHC in the middle,  and DK not far behind! Not roadrunner speed, but 1.5 miles logged. WAY TO PUSH through the dog days of summer!! I mean thick…mosey back to the flag!

    Number-ama, Name-r-ama, Announcements= CSAUP in October see TYA, Convergence on Labor Day, and 4 yr anniversary of F3RVA, see Preblast.

    NMS-Great to see DK this morning and mumblechatter was great during Rapid Fire Curb Steps. Wedding Singer-outstanding given all that is going on at home! YHC remembers those days and they pass quickly! Rosie and Gumbo, ooh aah Midlo baby. Great to see you. YHC has had a busy August and missing The Gloom and PAX. As ALWAYS, perfect way to start YHC’s day.

    If you have not read Senator John McCain’s farewell address, YHC highly encourages all PAX members to read it. This week, our country lost a defender of friend and the USA who had the pinnacle of courage, honor, and integrity. Let us remember this countryman and continue to do what we do!

    Here is an portion of Senator McCain’s address, “Americans never quit. We never surrender. We never hide from history. We make history.” Reference, Senator John McCain’s farewell address to the United States of American.

    Remember this boys!

    Only those who post understand!!

    Loud and Proud,

    Flatline

  • The Dirty Dozen

    YHC arrived at the AO, staked the flag, and waited to see who would post for a No Toll workout. And 10 SOJ regulars, 1 2.0, and 1 Richmond Proper PAX member posted toThe Gloom awake and ready. New Market clown car arrived just in time……0530, time to mosey.

    COP= x 10 Don Quixote’s, x 25 SSH, x 50 Imperial Walkers, x 15 Flutter Kicks, x 15 LBC’s. Mosey over to the soccer field.

    Ascending Four Corners= Corner 1, x 10 Merkins and mosey to corner 2 for x 10 Merkins and x 20 Flutter Kicks (2 count FK). Mosey to Corner 3 for x 10 Merkins, x 20 Flutter Kicks, x 30 Merkins. Mosey to Corner 4 for x 10 Merkins, x 20 Flutter Kicks, x 30 Merkins, and x 40 Flutter Kicks. YHC did not think about PAX running back to original corner but so be it. Planks while waiting for PAX to finish than mosey back to Corner 4….

    Descending Four Corners= repeat but reverse and counting down. Corner 4, x 40 Flutter Kicks, x 30 Merkins, x 20 Flutter Kicks, x 10 Merkins. Mosey to Corner 3, x 30 Merkins, x 20 Flutter Kicks, x 10 Merkins. Corner 2, x 20 Flutter Kicks, x 10 Merkins and Corner 1, x 10 Merkins.

    Field Sprints. 1 sprint, 60 sec rest. 2nd sprint, 50 sec rest. 3rd sprint, 40 sec rest. 4th sprint, 30 sec rest. 5th sprint, 20 sec rest, and 6th sprint, 10 sec rest. Mosey to sideline.

    11’s. One sideline perform, x 1 squat and mosey to other sideline, x 10 plank jacks. Mosey back, x 2 squats and back across, x 9 plank jacks…….till x 10 squats and x 1 plank jacks.

    4 minutes left, perfect. Mosey to the basketball court for Ring of Fire. Hand Release Merkins, x 5. YHC and Beaker started the ROF and moving to our left. PAX planked while awaiting there turn…..BOOM 0615! Time to mosey back to the flag.

    Number-ama, Name-r-ama, Announcements=Puppy Pile this Saturday, 0705 see Marv. Prayer request for all children returning to school, including our college children! CSAUP, see TYA. Convergence, Labor Day, see Spit.

    Marmaduke took us out!

    NMS=yup, Chesterfield County jacked things up with these school start times…0730, middle school. 0830, high school, and 0930, elementary school. Once again, the voters of CC are left scratching there heads! And CC Sup is already gone….

    Great to see No Toll regulars this morning and Vinny too-crossing da rivah ain’t that bad. Tobit, way to crush your workout this morning. Cliffhanger, no middle schooler did what you did this morning!

    Beaker took his daughter to University of Alabama last week and there was def mumblechatter in the COT after prayer requests…….as Wedding Singer said, Alabama Prom Date, just took a new meaning! Beaker, ROTC will keep her mind away from the evils that plaque college life!!!

    And YHC still believes Wilson likes running……he just doesn’t admit it!!

    Men, sometimes, “thank you” is all that needs to be said, so…..”Thank You.”

    Only those who post understand,

    Loud and Proud,
    Flatline

  • The Evil Twin

    YHC arrived, first on scene, wondering who would appear and my, still raining!! YHC was on vacation last week with sunny skies and one 10 minute rain shower! Really…….the PAX immediately started to roll in. Good to see the PAX members arrive and few training for the BRR and one FNG awaiting Shakedown, last in! YHC explained the route with 2 groups-4 and 5 milers.

    The route=up Twin Team and R on Brigstock. 4 milers run to Helmsley and back to AO. 5 milers run to the end of Brigstock and back to the AO. Bam, 0530===3 PAX members turning out 4 and 5 turning out 5.

    Mumblechatter was good in the 5 mile pack and the pace was 9 minute miles. Great work PAX. 4 milers did a great job too as 5 milers did not catch.

    Numer-ama, Name-r-ama, Welcome FNG Brad aka Pipeline. Announcements: Puppy Pile Saturday, 0700, see Marv. Convergence Labor Day, see Spit.

    YHC took us out.

    NMS=Honeymoon and Bleeder churning miles for the BRR. Nice work and keep logging miles. Lug Nut states, ” I have done two.” Way to log miles as well Lug.

    Shakedown and Pipeline are buddies who work for the Evil Twins, Dominion Power and VDOT,  with environmental protection. So 5 mile group mumblechatter back in bound involved THE pipeline-who, what, when, where, how? Thanks for the intel, Pipeline. And WELCOME!!! Keep posting and it only gets better!

    4 mile group crushed their run! And YHC is sure the mumblechatter was even better!

    Monday morning run is superb. Great run and continue the greatness throughout the week!!

    Only those who post understand.

    Loud and Proud,

    Flatline

  • And the Q overslept…..(Timeshare-SC)

    4 North Myrtle Beach Regulars and 4 visiting F3 warriors posted to Timeshare this morning. YHC hung back from the Monday evening cabana party for early bed due to early rise. YHC arrived at 0500, with an introduction to SC and NC PAX members. Beaker stated the Q would be coming in hot….So 0515, Beaker took lead. YHC was wondering how SC F3 would compare to F3 RVA-it was 70 but not quite sunny yet!

    0515 COP…..x 35 SSH and that X 101 Imperial Walkers! (Not a typo).

    Mosey over to a local park and PAX tripled up. PAX 1 climbed a tennis court fence to middle support bar, x 10 squats. PAX 2 performed mountain climbers, PAX 3 Plank Jacks. Reps, 5.

    Mosey over to swings…..partner up. PAX 1, x 25 sit-ups, PAX 2 swing crunches (Merkin position with ankles on the swings, and abd crunches) Repeat x 1.

    Time to mosey and the PAX was following the Q to the beach. Now this is what YHC was waiting for and PAX was lucky, low tide! 7’s was called. Near dunes, 6 merkins run down to the tide line and 1 squat. Run backward to the dunes. 5 merkins, run down, 2 squats, backwards up…. till switch 1 and 6.

    Jump train….yup still on the beach. PAX member runs 10 yds and down in plank. Next member runs, jumps over PAX member and planks. All 8 PAX members performed than repeat.

    1 minute to spare…..flutter kicks in the sand and Mosey down Main Street back to the flag.

    Number-ama, Name-r-ama, Announcements: GOP has a PAX member in Charlotte asking in the COT, if a F3 brother is willing to state a demon they fight with or have fought with….GOP has some brothers in local nano region going through issues with suicides. Barbie is 8 weeks out  to becoming a dad.

    Prayer requests and Beaker took us out!

    NMS-0515 is even earlier than 0530 but SO WORTH IT!! Beaker, way to take lead with no show Q. Beaker did receive a text at 0531, Q overslept. Pinto was LIFO and dag’on, he foundus. Bones way to push this morning! Totally awesome to F3 brothers come together, downrange, and local, to continue sharpening iron!  YHC did ask the Q, “What’s is the coldest the PAX have gotten in the ocean”  F3RVA brothers, be glad we live in the RVA……for many reasons!!!

    Even on vacation, only those who post understand!!

    Loud and Proud from SC,
    Flatline

  • Brutal way to start Monday

    3 SOJ regulars showed up to Twin Team this morning. 2 to log miles and 1 getting ready for BRR. 4, 5, and 6 mile route planned but only 5 mile route needed. YHC showed up right behind Honeymoon and Gumbo was not far behind. 0530…..3 F3 warriors started their Monday on a glorious note.

    Pretty simple….Up Twin Team and R on Brigstock til Brigstock changed to Netherfield and back to the flag. Roughly 5.2 according Honeymoon and Gumbo.

    Numer-ama, Name-r-ama, Announcements: HDHH at Kuba Kuba 2 Wednesday. Convergance Labor Day, somewhere in Da-ville so see Spit.

    Gumbo and Honeymoon, outstanding way to start YHC’s day. Awesome to move the feet and pound the pavement with you gentlemen this Monday!!

    Only those who post understand.

    Loud and Proud,

    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