Author: Lab Rat

  • Twelve Days of Christmas DaVille Style

    …and some parts to a Mustang GT.  Thank You, Jeff Foxworthy, I can no longer hear the original song without that final line ringing clear in my ears.  Wait, what’s the original version again?

    Anyways, 6 Davillians showed up unsure what they were getting in to.  Little did they know that Rosie had hired assassins….one silent and one not so much….to cover all the boot camps on this glorious day.  Twelve days (give or take) until Christmas and also Rosie’s VQ Anniversary.  Lab Rat humbly took up the charge for his home town DaVille, and here is how we celebrated on the North Side:

    Parking Lot Tracers (obviously)

    COP- 12 SSH, 12 IW, 12 DQ

    THANG- (copied and pasted from original workout 2 years ago)

    Just like the song, do the first exercise, then do the 2nd and 1st together, then do the 3rd, 2nd and 1st and continue through all 12 “days”.  The exercises were as follows:

    Day 1 – Dozen LBCs (144 total)

    Day 2 – 2 Sprints across the field (22 total)

    Day 3 – 3 Diamond Merkins (30 total)

    Day 4 – 4 Imperial Squat Walkers (36 total)

    Day 5 – 5 “Golden” Burpees (40 total)

    Day 6 – 6 Dips (42 total)

    Day 7 – 7 Lunges (each leg) (42 each leg)

    Day 8 – 8 Decline merkins (40 total)

    Day 9 – 9 American Hammer IC (36 total)

    Day 10 – 10 Flutter kicks IC (30 total)

    Day 11 – 11 Reverse crunches IC (22 total)

    Day 12 – 12 Broad jump burpees (52 total burpees)

    Indian Run (burpees mandatory with this group of Sugar Ray’s) back to flag

    1 minute of “happy feet”

    NMS-

    At 1 minute to go, Lab Rat looked around the circle and thought “Oh Shit”….he was the least in-shape dude here, and it wasnt close.  Ever heard the term “lead from the back”?  Yeah, didnt think so.  Luckily, they were also all gentlemen and didnt make fun of me finishing up while they stood in Al Gore.  Usually as a Q, when I ask someone for a 10 count, it is for a particular reason….like if I see someone lagging a bit.  This morning I was asking for 10 counts to give the track time to stop spinning!

    I definitely knew that I had been to a Rosie led Q this morning, although with a little Lab Rat flair thrown in.  Singing was pretty awful, but it eased the pain. Special thanks to Rounders for his “pelvic” light so I could read the Weinke.

    It was great to be back at DaVille!

     

    Lab Rat Apologizes…

    Happy Hour is next Wednesday at The Answer.  I assume Honey Do will be shooting out a pre-blast.

     

  • Black Ice: A heavy metal tribute band

    Six intrepid souls dusted off the tights and gloves for a post-snow run.  Trails are a mess, so we opted for a less muddy route:

    Route- Up Boulevard to Cary, over to 1st street and down to Belle Isle.  Head upstream and around Belle Isle, then cross over to Maintenance Access road.  Up the hill to Nickle Bridge and home.

    NMS-

    Early on in the run we discovered to truths:  1)  TYA’s M hates the term “Black Ice”.  2)  FNG Whistle Blower’s Mr. does not feel the same….he wants to start up a heavy metal band bearing the same name.  Rock on!

    Later at breakfast, we discovered Saab knows where milk comes from, but he was a little shy to explain it with Whistle Blower present.  She (a mother of 2) might not know yet.  It DOES NOT come from soy beans.

    Great to have WB finally join us…she was forced to endure TYA and Lab Rat for 12 hours at a race in September.  She earned her name by the race requiring all runners to carry a whistle with them during the event.

    Great to have Flashdance out for a Sunday run.  Keep on coming, we’ll do trails soon.

    Offshore and Lab Rat had a blast sliding across the bridges this morning!  Roads were good, but bridges were not.

    Lab Rat apologizes.

  • Must Be a Slow Morning Down at the Precinct

    12 familiar faces rolled up to claim the Amphitheater as ours before the tomatoes strapped on their blinky shoes.  Here is what happened:

    COP- SSH, IW, DQ, arm circles, hand release merkins, LBc’s, crab cakes.

    THANG-

    Rusty Cage- partner up, do 50 pullups as a group…..scratch that, as a couple.

    The Beast of the Amphitheater (still taking names suggestions)- Beast inside the amphitheater.  Instead of using 25, 50, and 25 of a football field, you do reps every 4th step (or so).  As all Beasts go, 6 reps 6 times, 6 different exercises.  Derkins, box jumps, WW2 Situps, Lt Dans, Dips, burpees.

    Mary- American hammers, APD’s, Freddie Mercury’s, backpedal Freddie Mercury’s (pax favorite), 6 inches to heels to heaven to 6 inches.

    NMS-

    -First off, YHC wanted to show off his new shirt from F3 Florence…which he traded an RVA shirt for while down there.  Let’s just say that Lab Rat should have picked someone with a little more meat on their bones to trade with.  It looked like a can of biscuits blew open.  Emoji references were made.

    -While in the amphitheater, a group of ladies came to use the stage while we were on the steps.  The beautiful part was they all had light up shoes like Offshore!  The guys on stage left were trying to figure out if Offshore was still with us, or if he felt compelled to go join the Tomatoes with his infamous shoes.  He stayed with us (I think).

    -Except for the Lt. Dan’s, I think the Beast in the Amphitheater (still taking names suggestions) was a serious hit.  Incline merkins would have been good to use.  Box jumps, although hated, are a must do for this.

    While running back to the flag, a patrol car showed up at a white pickup truck parked eschew on the side of the road.  Followed by another patrol car, and an ambulance, and a patrol car, and a fire truck, and another patrol car or two.  Not sure what happened, but that seems like a whole bunch of lights for 1 truck that cannot seat more than 3 people.  Must have been a slow morning in the RVA.

    Apology of the week:  Apology of the Week goes out to the entire pax at the COP….but mainly Hardywood.  It seems that my decision to rush thru the formalities and get right down to business was not met with public approval (surprise, surprise).  I was following Saab’s tremendous shivering queue, and the fact that it was all regulars this morning.  My next Q, I will make sure to handle all beginning formalities with fervor and over exaggerations….for sarcastic effect.

     

    Lab Rat Apologizes…

  • That other race

    With one particular race casting a long shadow over the pax, 6 intrepid runners (5 pax plus one M) gathered at the alternative AO this morning to toe the line of their own race.  A great morning greeted these runners, and they all found their own successes.  Of course, anyone finding this backblast should know that this race is our annual gathering at Bear Creek Lake State Park.

    Several of the runners were either recovering from or coming down with various ailments, but all runners completed the race strong.  Shakedown wins the fastest pax this year, first to cross the line.  Only one fall this year, which is a huge improvement over last year.  Nobody got lost.  Chicken bog (Lab Rat stew) and beer were in great abundance afterwards, with the only injury of the day coming while cutting the cheese.  Insert middle school joke here.

    Oyster and Lab Rat were the repeat runners. M. Oyster, Shakedown, EF Hutton, and Wedding Singer enjoying this race for the first time.  All did well and should be proud of their accomplishment.

    Also, well done to Swirly and TYA for their amazing accomplishment last night.  We are all very happy to hear that both runners were able to finish injury free.

     

    Lab Rat apologizes…

  • Bear Creek Race

    Bear Creek Race

    These are the participants I have:

    Wedding Singer

    Oyster

    EF Hutton

    Lab Rat

    Shakedown

    Anybody else?

     

    Anybody looking to carpool?  I am coming from Mechanicsville.  If you can convince me it’s on the way, I’ll pick you up.  Anybody bringing food?  Since it looks like a smaller group, I doubt a full blown camp site is in order, but if folks will hang out we can do something.

  • And then, the sprinklers turned on…

    A stalwart 15 men defrosted the windshields and gathered in a parking lot of Lab Rat’s boyhood hometown for a guest Q opportunity.  The Q having checked the F3 RVA doppler radar realized it was going to be 70 and sunny.  F3 Florence checked a different weather app, and it was going to blizzard.  Regardless, a workout had to be done, so away we go:

    COP- All IC:  SSH, Imperial walkers, Don Quixote (windmills), hand release merkins, arm circles

    THANG-

    Lindsays- around the tennis courts, stopping at each corner, performing merkins and WW2 Situps (big boy situps). Corner 1: 10 and 30 reps.  Corner 2 15 and 25, corner 3 20 and 20, corner 4, 25 and 15, corner 5 30 and 10.

    The Beast- mosey to football field, complete 6 reps of exercise at the 25 yard line, 50, and 25.  Touch the other endzone and come back, performing exercises again on the way home.  Repeato six times.  Merkins, jump squats, Freddie mercury’s, American Hammer, Lt. Dan’s, and of course, burpees.

    Chicken peckers + Honeymoon suite.

    BOM + Pledge of Allegiance.

    NMS-

    YHC has really enjoyed his time with the F3 Florence guys whenever he comes home and tries to post every time he is in the area.  They treat him like one of their own….meaning they verbally abuse him at every opportunity.  It brings to mind a pamphlet he saw when pledging a fraternity at good old Francis Marion University.  On the cover, it read “there are two types of hazing, physical and mental”.  Below that in pen, someone had written “which would you prefer?”

    At times, this rowdy group was so focused on making fun of the Q and impressive mumblechatter that the Q had a hard time keeping up with what the count was on cadence.  Of course, Ginger led the charge on this front, but that didnt stop others from joining in as well.  Stand out comment had to be Nurse Jackie making fun of my “northern” residence.  The beauty of this is that he did it with a Hispanic accent.

    The highlight of the morning had to be when in the middle of The Beast out on the gridiron when the sprinklers came on.  No going back, we got in a little extra fun by dodging thru.  The good news was the ground water was much warmer than the actual ground.

    Lab Rat is known for his verbal antics in the RVA, but he is just a squire among knights when posting to F3 Florence!  It was truly an honor to lead such a fine group of men.  Thanks for the opportunity, and for all the laughs.  YHC looks forward to the next time he can view the sun rise with this group!

    Apology of the week goes out to the grounds keeper of the football field.  Sorry about the mess!  Just consider your field extra aerated.

     

    Lab Rat apologizes…

  • Proper Dora gets Mixed Reviews

    Fourteen minus one HIM’s (It’s like being on the 14th floor of a hotel….There is no 13th, but you KNOW what floor your on) embraced the morning for a monumentally adequate workout.  Keep reading to see what we did:

    COP:   SSH, IW, DQ, Arm Circles, Hand release merkins, heels to heaven

    Rusty Cage:  Partner up, complete 50 pullups with your partner.

    Proper Dora: Partner up, each team completes 100 proper Dora’s.  One partner performs exercises while other partner runs the carillon perimeter.  A Dora this morning consisted of 1 WW2 situp, 2 merkins, and 3 jump squats.

    Time Killerz:  Chicken Peckers on amphitheater stage, then one minute of happy feet on first step.

    5 MOM:  Freddie Mercury’s, Rosalita’s, Hello Dolly’s, LBC’s (homage to TYA).

    30 seconds of merkins

    NMS

    So first up, let’s call him out:  Circle K, where are you?!?  He called half the pax last night on the drive home from South Boston Hill saying he was coming, but didnt make it out.  The Q was a little nervous running down the road to the COP, knowing his history of bringing it in a little hot.  Alas, the pax was safe this morning from the “silver bullet” that skids into AO’s between 0529-0531.  Let’s just hope that it was in the name of family, not the other silver bullets that my boy is known to handle loosely that kept him from us this morning.

    Now, on to people who did make it out:  especially Swiper, that has been on the IR lately with a stress fracture.  Glad to have you around again, brother!  YHC hopes that you will continue to come out and do what you can with us while you are healing up.  AYE!

    “Proper Dora” was met with some groans from the pax this morning……whaaaaaa????  YHC developed this “new and improved” take on an old classic when he noted that Dora’s are always way out of whack….if you  are the first to run, your partner could plow thru all the merkins before you get an opportunity to even do one.  How is a man supposed to get all swolled up when his partner keeps doing all the merkins?!?  Proper Dora’s are fair and balanced….seriously, what’s not to love?  Of course, it does feel like an extended burpee, but that’s like a bonus, right?  An added exercise within an exercise.  I mean, your welcome!

    Announcements:

    -Viral is buying people coffee that will look at his tool….or something like that.  See him for details (and pictures).

    -45 MOM next week (Turkey Day) will be a special 1 hour workout (0600-0700).  Hardywood will be supplying coffee afterwards, so shirts optional.  Rumor has it that the workout will be Turkey-Trot-taper friendly.

    -Hardywood also has the Q for Breaking Bread next Sunday (after TDay).  Anyone that would like to participate, please see him.  Unfortunately, shirts required for this event.  Or a hair net.

     

    Apology of the week goes to Viral for making fun of his tool.  I am sure your tool is very nice, but he is ACTUALLY giving a coffee tour of the Richmond Tool Bank tomorrow morning at 0830.  The Tool Bank is located at the Michael and Son building next to 95….see him for details.  Insert Bleeder and Sons, or parking will be next to Big Blue joke here….

     

    Lab Rat apologizes…

     

  • 11th annual unofficial Ashland Turkey Trot

    11th annual unofficial Ashland Turkey Trot

    Our very own (kinda) Sassy hosts this event, so if you want to run a turkey trot but dont want to pay for one, you are in luck!

     

    This is the unofficial race invite – PLEASE forward to your runner friends
    (I know a lot of my emails are out-of-date – so help me to spread the word)

     

    When: Thursday November 23rd (that’s Thanksgiving right?)

     

    Where: Carter Park
    (Ashland Pool) – just past the YMCA on Ashcake – right on Maple – Carter
    Park is on your left.

     

    Race Number: Bring one from a past event (so people
    will think you’re running an “Official” race) or bib will be provided.

     

    Race
    Fee: Donation.

     

    Last year, Joseph Boyle became the 1st 3-time winner of the
    10K.  Rob Monolo was the winner of the super secret 11K race ;>).

    History of 10K winners: 2007 – Jeff Sears, 2008 – Charles (Chuck) Smith,
    2009 – Mrs Sirirca’s Son, 2010 – ?? (it might have been you) 2011 – Jeff
    Jewell, 2012 – Joseph Boyle ,2013 – Jeff Jewell, 2014 – 2016
    Joseph Boyle

    Schedule of events:

     

    10K -8:00 a.m. (Ashland Harvest Route)
    <http://www.usatf.org/routes/view.asp?rID=554392>
    http://www.usatf.org/routes/view.asp?rID=554392

     

    5K -8:00 a.m. (Ashland
    Harvest Route)  <http://www.usatf.org/routes/view.asp?rID=554395>
    http://www.usatf.org/routes/view.asp?rID=554395

    We will be collecting canned goods & monetary donations for ACES, as well
    as gently used coats.

    Please email me at tom.grant@comcast.net  if
    you have questions.

    You must agree to the following waiver: I agree NOT to hold the Organizer,
    Ashland Track Club, Joseph Boyle, or Russian Meddling
    responsible for any misfortunes I may encounter before, during, or after the
    race. I agree to yield the right-of-way to motorists (who are just trying to
    get to Food Lion because they forgot the canned cranberry sauce). I further
    agree NOT to complain about anything to do with the race or the organizer. I
    agree to accurately time myself & record my time (after finishing). As
    always, NO wagering allowed. Cowbells encouraged but not required.

  • Circle of Respect

    19 pax and one wandering lost boy gathered in the shadow of the Carillon to see how cold it actually was.  Cold weather gear was dusted off this morning, except for Helix…who sported the same tshirt and shorts that most pax would wear if it were 75 and humid.  Lets get warmed up!

    COP- SSH, IW, DQ, Arm Circles, 10 Richard Kimbles for HoneyDo

    Sunrise over the James- run the bridge, 3 burpees at each light pole to Riverside Dr.  Do 20 merkins and turn around, 5 ww2 situps at each light pole on the way back.  Pax stops for the 20 merkins and turnaround once passed by the leaders coming back.

    Run up Love Hill- Switch off between running and running backwards up Love Hill to the gate.  Karaokes around the circle for the pax.

    Circle of Respect-  At the foot of the Carillon, circle up.  Pax does 5 merkins for each pax member that served (HoneyDo, Hitchhiker, and Lab Rat).  Then, pax goes around the circle and tells the pax about a friend or family member that served, and the pax gave 5 merkins in honor of that person.

    Time Killer Sprints- Sprint 25 percent of lawn, recover run 75 percent.  Sprint back 50, recover 50.  Sprint 75, recover 25.  Last lap was choice of sprint 100 or backwards run.

    Mary- GI Jane situps, Korean Hammers (nod to Korean Army veteran Hitchhiker), Freddie Mercuries, plankorama.

    NMS

    -Lab Rat doesnt do good at themed Q’s, so he generally leaves them up to the experts (Splinter, Lockjaw, and HoneyDo….although Lockjaw might get some counterpoints there), but he does look forward to this Q every year for the circle of respect.  It’s a powerful thing, being able to tell the pax a family member or friend that stepped across that line and offered everything up to and including his/her life to a greater cause.  His hope is that even though we have a workout to get in, we can take a small portion of that workout and be able to say we appreciate  those that toed the line without coming off as too gimmicky.  (for reference, vets can also get a free small wings and side of fries at BW3 today, and probably a free plate of flapjacks at your local iHop)  Hopefully, that goal was accomplished.

    Respect to Pele for coming out one the coldest days of the year so far.  He crushed it!  Bleeder should be proud.

    Hardywood was a little late today and did his best Flipper impression, wandering around the AO looking for the pax.  If the Q got the story straight, he joined in at the tail end of the Sunrise over the James.  Glad you finally found us!  Hopefully you got the chance to take in the sunrise, it was stunning this morning!

    The Q was slightly taken aback when Hitchhiker spoke up as a veteran….blame that on shortsightedness of Lab Rat.  Respect for your service to your home country, brother!

    Hopefully, everybody appreciated the GI Jane situps!  If nothing else, YHC bets you werent cold then!  #bodyheat

    ET’s was awesome as usual.  Hutton provided ample entertainment by throwing a six pack on the table.  Not sure how many he made it home with, but it was no more than 5.  Hardywood took his shirt off, no surprise there.

     

    Apology of the week goes out to everybody in the merkins challenge that doesnt get to count the burpees from the bridge, which we did a few.  At least you dont have to count light poles now, though!

     

    Lab Rat apologizes…

  • Trails

    7 pax for Sunday trails this morning.  The weather was iffy for the trails, but another runner informed us that the trail report was 2 thumbs up, so off we go.

    Route:  Bummermilk to T. Potterfield bridge, return on North Bank.  7 miles in change.

    NMS:  Comfortable temps and good trail conditions made for quick feet.  Run was great, and ET’s was better.  Caught up with Upchuck, who returned from Heaven’s Gate, one of the uninhabited Mechanicsville AO’s.  We started making fun of his “Starsky”….showing up to Coffeeteria dressed like he worked out, but he had photographic evidence of posting to the Atlee HS AO….a pic of the blue fields closed sign.  RESPECT.

    Have a great Sunday.

     

    Lab Rat Apologizes…