Author: Lab Rat

  • 400 merkins divided by two is 200 per day

    20 men came out to see if we could really go 45 minutes and do ZERO merkins.  The short answer is….well no.  Lab Rat kept his end of the deal though, and none were on the Weinke.   And now, for the rest of the story:

    -Modified parking lot tracers

    -COP: SSH, IW, DQ, Arm Circles, 5 burpees OYO (while yes, it does contain a merkin, it is actually not a merkin.  The 5 do count towards the challenge though, so your welcome.), LBC’s

    -Human Steeplechase:  In teams of ten each, leap frog down the soccer fields jumping over each pax member to the other side.  Al Gore for the six.  Going back, go under each pax to the other end.  Al Gore for the six.  One last time, alternating over/under to the end.  You guessed it, Al Gore for the six.

    -Big Ass Lindsay:  Around the block stopping at each corner for ascending/descending exercises:  Monkey Humpers (Marv) and Russian Twists (Goldberg).  Start/finish at Cary and Commonwealth.

    Mary:  Freddie Mercury’s and Rosalita’s

    NMS:

    -You know what the worst part of Q’ing is for YHC?  When people start making fun of the Q and I cant be in on it because I have to call cadence!  A rowdy COP this morning that Lab Rat would totally have loved to be in on…and I missed most of what was said….bummer.

    -Much groaning was heard during the Human Steeplechase….which is funny, because I personally LOVE this routine.  Rarely do I get to make it all the way thru because it takes so frigging long to complete.  We did this first this morning to make sure we got thru all three rounds.

    -The term “Steeplechase” comes from the origination in Ireland, where the races would be run from church steeple to church steeple across the natural and man made landscape.  Just a fun fact.

    -Marv was up near DaVille for some VCU business last night, so Lab Rat, Toro and M went up to drop in on him.  We started kicking around some merkin-less ideas and he threw out the monkey humpers idea.  Lindsays was a perfect way to work them in.  Sunday when you are still feeling those, please think of him.

    Upon completion of the Lindsays while in plank, many pax members started doing merkins.  OK, reverse plank it is!  Now all you can do is dips.  YHC did his best, but people are going to do what they are going to do.  Of course, it was a joke saying that no merkins done during 45 MOM would count for the challenge.  Lighten up, people!

    Sugar Sock in the dark looks like a very buff Doner Kebalb.  That’s all.

    Flashdance needs a recommendation on a weather app that will recommend workout attire.  I think he was wearing mittens and galoshes.

    Announcements:  Be thinking of how the men of F3 can serve our community next year.  Breaking Bread, Sportables, food banks?  What can we do that will draw out the pax in order to serve?  Contact Lab Rat with your ideas.

    Apology of the Week goes out to the poor soul in your family has to clean out the nasty showers from the steeplechase.  For that, I sincerely apologize.  #Gross

     

    Lab Rat Apologizes…

  • Rain or no rain, we run

    5 runners could have used a better weather app and showed up for Sunday trails run.  The most surprising face was Rosie, who would have normally been at Off the Books….however it looks as though Honeymoon heard the pitter patter of the rain drops on the bedroom window and decided the old stink bag was better than getting nature’s shower.  No matter, the more the merrier!

    Rainy Day route:  Over the bridge and down the hill to the access road.  Head over to Belle Isle, 6 milers do a loop and return the same way we came.  10 miler press on across to Tredegar, Down Canal walk to Mayo Bridge.  Take the Floodwall back to T Potterfield bridge, then back the way we came.

    NMS:  Although I got an HC from Shakedown and Upchuck, and a soft commit from Saab yesterday, you never know what will happen when it rains….everybody knows my stance on wet trails, so I thought that might leave me solo.  My worries of a lonely run were dashed before even getting to the AO when I pulled up behind that beautiful green Land Rover….going slow, but luckily running under it’s own power.  Saab wanted to show off a little bit this morning, so he demonstrated his car alarm for the world to hear….Classy.  After setting off the car alarm, he couldnt get the interior lights to turn off.  That seems about par for the course.  We waited for a minute, then had to leave him to troubleshoot alone knowing that he had the ability to catch up.  Turns out he left the back door open.  Oh Saab!

    The rain for the most part held off and let us have a for the most part an enjoyable run.  Everybody was a bit banged up from the week’s workouts and the end of the monthly running challenge I think.  Upchuck and Rosie opted for the 10K route, and were waiting for the rest of us in the parking lot.  Unfortunately, I had a commitment to family church time, so had to bolt against Upchuck’s siren song of bailing on the family to hang out over coffee and muffins.  Maybe next week…

    Lab Rat apologizes…

  • Two years of the Rat

    A mighty and raucous pax of 31 gathered on this fine October morning to partake in Lab Rat’s 2 year anniversary party, and what better way to celebrate then to run amuck in the park?!?  With a pax this large, some plans had to be modified a bit, and the result went a little something like this:

    -Run a Mile:  head downhill out of the parking lot to Pump House Rd.  Come up the back side of the park to the Carillon, and end up at the normal COP spot.  The faster pax members were sent to the six on a rotating fashion.

    -COP: SSH, IW, DQ super slow, Hand Release merkins, arm circles

    -Circle Tracers:  Half the circle karaoke facing in, half the circle karaoke facing out.  Run forward half circle, run backward half circle.  NOTE TO PAX:  This goes much better in a parking lot.

    -11’s in the amphitheater:  Derkins at the bottom, jump squats at the top.

    -Love Hill, no partner edition:  Starting at the bottom gate (Bobo was absent), traverse the hill path performing exercises….which included: Broad Jump burpees, walk out merkins, lunges, backwards runs.  Go to the top gate or the Q says stop.

    -Box Breathing:  5 seconds breathe in, 5 seconds hold, 5 seconds breathe out, 5 seconds hold.

    NMS

    2 years of doing F3 has been quite an experience for YHC….no doubt that most of you realize how much a part of my existence this group has become.  Last year, YHC tried to replicate his first workout and he thought about doing the same thing this year.  Two problems with that are that nobody wants to do that many partner leg tosses, and to be honest there are many other things that Lab Rat has come to love to do.  Also, DogPile is such an awesome AO that it just makes sense to explore it a bit.  So, YHC decided to make this a bit of a greatest hits theme more than a replication beat down.  (I will admit that this workout was MUCH easier than the brutal pounding that Earthworm dished out 2 years ago….as long as you dont mind a bit of running.)

    Speaking of 2 years ago, Doner Kebalb was my partner that day and ended up giving me my nickname.  I am sooooo happy he decided to post this morning!  I think that was just a coincidence, but it made my day.

    On to present day, thanks to those that gave me a hard time this morning.  Saab had many comments during the COP….but unfortunately Lab Rat had to tune them out for fear of completely tanking the cadence.  Wilson on the other hand had my full attention during 11’s…dang near taking out YHC’s back on the last derkin.  Yowsa!  Bleeder and yhc had some back and forth regarding RVA’s stopping on the minute or running the workout over.  Lab Rat stands fully in the corner of “dont mess with breakfast time”.

    Hat’s off to FNG Ether for putting in a solid performance!  YHC is sure that he made his old man (Laughing Gas) proud with his showing today.  Also a tip of the cap to Gomer for running to and from ET’s this morning for some extra credit.

    Instead of trying to keep coming up with creative jib jab, let me just take a moment to say that I consider myself truly blessed to be able to surround myself with such outstanding men several mornings a week, and I have made several friendships that I hope will withstand many future years in this group.  Thanks to each and every one of you for putting up with and (sometimes) embracing my antics.  FEBA!

    Apology of the week goes out to Phonics:  Sorry about the no-gloves needed thing.  I am  glad you can at least take solace in the fact  that Lab Rat didn’t wear any either.

     

    Lab Rat apologizes…

  • Soggy Shoes 3 miler

    7 Pax started the day, with a LiFo joining in eventually.  Here is out it all shook out:

    Run a Mile- Head down to the gate and cut up thru Cool Spring.  Circle up at corner of the track

    COP- SSH, Invisible Jump rope, DQ’s, IW’s, then it all went Charlie Foxtrot.  Stick a fork in it.

    THANG

    -11’s:  Start at benches with 1 dip, run across field to other benches for 10 derkins.  You know the rest.

    -Human Steeplechase- starting at one end zone, a pax elbow planks.  Next pax jumps over then elbow planks.  Continue leap frogging until reaching the other end zone.  Return Fudd’s wife and going under pax members to original end zone.

    -Indiginous people back to flag…optional burpees.

    -Wim Hoff breathing for 5 minutes.

    NMS

    So, unlike most mornings at DaVille, YHC had a very detailed plan of attack.  Also unlike most mornings, YHC completely fell on his face during the COP.  Really?!?  Maybe Lab Rat should stick to winging it, because he prides himself on being able to call cadence pretty well.  Two false finishes and some other BS and he threw in the towel.  NO ARM CIRCLES.

    The one mile run was specifically directed at Spit for being on it for this month’s challenge.  Good job, my man!

    The rest of the morning went pretty well, with some beautiful groaning sounds from the pax during human steeplechase!  This is one of Lab Rat’s favorites, and a nice wet morning makes it all the better.  We passed the “fields closed” sign on the way out.  Whoops.

    The breathing was obviously something new, but Lab Rat has been thinking about that for a while.  Not sure how the pax took it, but Lab Rat was high on life and O2 afterwards.  Expect to see it again.

     

    Announcements:

    10/29:   Breaking Bread.  Circle K is Q, he could use a helping hand

    11/11:  Hampton Roads 1 year convergence

    11/12:  CVille men’s health 4 miler

     

    Apology of the week goes out to Hurricane.  It seems that Hurricane was walking the track this morning while recovering from an injury, and YHC tried to EH him during his misguided COP.  OK, not really all that sorry about that, but I miss you, dude.  Come out soon!

     

    Lab Rat apologizes…

    –

  • November Breathing Challenge

    November Breathing Challenge

    All pax and family members are invited to participate in a monthly breathing exercise challenge for November.  Please note that this is NOT to take the place of our traditional November merkin challenge, rather to complement it.  Directions and video tutorials are on the spreadsheet.

    YHC is using this as a way to dive in to meditation and breathing exercises, so if there are knowledgeable pax out there, please share your tips and strategies.

    Breathe MFer, Breathe.

    Lab Rat

  • Who did we agree was Q?

    Three dudes in white long sleeved shirts and one other guy with a brain in his head toed the line at the Pump House this morning for trails:

    Route:

    -Regular: Buttermilk to Forest Hill and back.  Roughly 7 miles.

    -Insane:  Keep running until noon.  2 Full monty loops.  20 miles, give or take.

    NMS:

    Saab and Lab Rat had an enjoyable run, once they got clear of TYA, who kept yelling that Lab Rat was talking.  Well yeah….he and Saab were having a pleasant conversation!  The regular run was great this morning, just a stunning morning to be out.

    TYA and Swirly reportedly had a great run as well, even though both took a fall during the day.  They also got tied up in the bike portion of the King of the James event happening on the trails yesterday.  All’s well that ends well, as two healthy young men came out the other side.

     

    Lab Rat Apologizes…

  • The Unveiling of the Serpentine Route/Cocoons/”I cant put my arms down”/Swirly-isms for Winklevoss

     

    A Charlie Foxtrot group of 20?!? came to embrace the morning, including a pair of rifty’s that included one visitor from the Dirty South (Gator) and his twin from a different mother, FNG Steve (Ralphy).  They were greeted with maps….uh oh.

    Route:

    All routes took a serpentine pattern thru the neighborhood on the north side of the school, in between Grove and Patterson.  Basically follow this:

    -East on Grove, turn left, then next left on Hanover.  Follow to end.

    -Go right, then right on to Stuart.  East on Stuart to either Antrium (4 miler) or Hamilton.

    -Left then left on to Kensington.  West until end.  Right, then right until Eastbound on Leonard.  5 Milers return to home base at Woodlawn.

    –6 milers continue on to Hamilton, left up to Patterson, then come home on Commonwealth.

    NMS:

    -The route:  Leonard threw most a curve ball, including YHC.  It seems that there is a cut-thru that would take you over to Leonard, but most of us ran down the alley.  But, you can only get so lost back there…no matter how bad you screw up, you are still within a mile from Munford.  YHC liked the route.  Expect to see it again, pax.

    -The gravel roads and weaving thru the neighborhood reminded YHC very much so of his first two failed attempts to post to RAMM, which he was a couple minutes late.  He weaved his way thru a very similar route to this morning looking for the pax (which were probably just running up and down Grove).  Lab Rat has been thinking about this route for quite a while and finally took the time to lay it out on map my run.

    -The run:  most of the 5 milers bunched up, with BT setting the pace early and Shakedown pushing the home stretch.  The main pax was Lab Rat, Gator, Ralphie, BIG Tennessee, Shakedown, and Swirly for a minute.  Speaking of Swirly, he fell out of the lead pack when he had to drop trousers in the alley.  Hilarity ensued when we all found out….this rolled in to a discussion of how you could use a sprinkler as a bidet, and how far you should put it up there…..as always TYA was the expert in all things regarding putting things in your butt.

    -Winklevoss posted for the third time this week!  Much respect, brother!  He was a little late getting back to the VSF, so while waiting for him, Swirly went on a Tourettes-esque rant about his name.  It was quite impressive, even for Swirly!

    -There was much discussion of SEC football on the group run this morning.  We had to shut it down when BT got extremely jealous that USC and UGA had a bye week this week, but UT had to play.  That could be the apology of the week……but………

    Apology of the week goes to the guy that is going to have to clean off the back of his picket fence later on today.  If Lab Rat would have known the “pressure” that Swirly was under, he could have planned a route past Starbucks.  On the bright side, think about how big of a carrot he could grow there!

     

    Lab Rat apologizes…

     

  • DaVille takes it’s first shot at The Murph (or at least 1/2 of one)

     

    DaVille makes a return to some respectable numbers, with 14 strong this morning!  A beautiful morning, with temps in the 50’s and little to no wind.  There was a special request to get in a mile for the monthly challenge, so being that the Murph starts and ends with a mile run it seemed like it was time to give it a go.

    Parking Lot Tracers

    COP- SSH, IW, Abe Vigodas, Arm Circles, Shoulder Stretches

    The Murph (partner)- mosey to pullup bars, instructions given as follows:  Everybody runs 4 laps, then partner up:  Each partner does 5 sets of 10 pullups, 20 merkins, 30 squats (totaling 100, 200, 300). Run 4 more laps in the opposite direction, or until time.

    NMS- Somehow, YHC has never done this workout, so he had no idea on the time frame this would take.  While kicking a couple other ideas around in his head last night, this just kept coming up.  The allure of the run a mile challenge being checked off for the day was the bonus that put it over the top.  A couple notes for next time though:

    1. parking lot tracers and COP do not have a place for The Murph.  Best bet is to let pax know ahead of time and stretch out on their own.  We ran out of time.
    2. YHC needs to talk to the Southside people to see how they pull this off.  It seems as though the partners is the way to get thru this….do ya’ll do it solo?
    3. We need about 3 more sets of pull up bars.  It got crowded.

    All in all, the pax worked hard and maximum effort was put in.  Pit Bull is an absolute BEAST, with LionO right on his coat tails!  Well done!  YHC spent much time sucking wind, so I am sure there were some other peak performers that were missed.  Lab Rat definitely needs to hit the pullup bars on the regular though, or else that strength fades quick.

    Well done to everyone, dominate your day.

    Thoughts and Prayers:

    -The men of F3 Houston and the family of Big Wheel.  For those that don’t know, Big Wheel had a cardiac arrest on Saturday at an F3 workout, and the family took him off life support yesterday.

    -The families of the victims of the Las Vegas shooting.

    -Also, the family and friends of Tom Petty.  YHC’s first concert.

     

    Lab Rat Apologizes…

  • 2 Pauls and 1 not-so-Paul

    3 pax shook off the cobwebs of yesterday’s convergence and overall taxing week to test out this new weather….50 degrees at start time!  Welcome to Fall (finally).  Here is what transpired:

    Route: Buttermilk to Belle Isle, take the down river trail around to the pedestrian bridge and back on North Bank.  Classic route, with the Garmin variability putting the pax somewhere between 6 3/4 and 6 7/8 miles.

    NMS:

    A stunning morning for a trail run had the Pauls confused about what to wear….both had long sleeve shirts on.  Lab Rat got the closest by wearing 1 standard t-shirt, but the right call was to go sans shirt (obviously).

    The cooler temps really brought the scenery out, and several dear (yes, that’s spelled correctly) were spotted this morning.  TYA claims that one of the said dear did a double take in the direction of Lab Rat, but YHC thinks it was probably due to Lab Rat wearing sandals, so the dear thought she was getting a glimpse of renowned trail heart-throb, Patton Gleason.  She was surely disapointed to find it was just some schlub with cool shoes.

    Mumblechatter was heavy on the convergence yesterday (I think that happened, but havent seen the bb yet), but sprinkled in with other usual topics that included what body part is hurting this week and upcoming races.  Just the two of us at ET’s for a quick bite and coffee, but we made the most of it.

    Since this is the first non-Tuckahoe bb in quite some time, let me just say that the Tuckahoe guys absolutely crushed it this week!  This was a whole new level in takeovers, what with the uniforms and choreographed Q’s.  The takeover of the podcast was an awesome grand finale that was pulled off with impeccable timing.  Well done to all.

    Apology of the week goes to Bleeder of all people…..sorry for making fun of your red shorts! #sorrynotsorry

    Lab Rat apologizes…

  • Pre-Blast: Learn To Brew day at Lab Rat’s

    Pre-Blast: Learn To Brew day at Lab Rat’s

    Pax,

    After the convergence, Helix and I will be making a beer together at the Ratskeller.  I have no other plans, and minimal beer, but I have a grill and a grocery store nearby.  There will be at least one set of corn hole, possibly the unveiling of another…depending on if Ronaldo works as fast as he runs.

    All are welcome, ’cause my wife is out of town!  I will give the downstairs bathroom a once over in case she finds out about this.

    We will be kicking off by meeting at Original Gravity (in Lakeside, by Lewis Ginter) at 10:00 a.m. to gather ingredients.  We will then mosey over to my house to start the brew day.  Weather is going to be gorgeous!  Swing by for a minute or the afternoon.

    Ratskelller address:

    9212 Wagon Ct

    Mechanicsville, VA 23116

    phone:  804-263-3570