Dont know how well the link will work, but in summation:
There are plans from outside groups to be marching in the RVA around the Lee monument this weekend, specifically Saturday. Avoid the area if possible. If you live around the fan area and you need help, give your F3 brothers a call. My number is below and I will volunteer to start a phone tree.
Lab Rat
804-263-3570
A pax of 7 posted this morning for DaVille. The Q was in Lab Rat’s hands, even though he had no real game plan at all. He did have a couple of ideas of things we COULD do, but wasnt really excited about any of them. However, at 0530 he looked around and saw all capable runners and completely dumped any previous plan. You know that saying from Friday Night Lights? “Empty heads, clear hearts, can’t lose!” Or something like that. Here is what we did:
Parking Lot Tracers (obviously)
Run to the back almost to the gate, where we spotted a hill.
COP- SSH, DQ, arm circles
Jacob’s Ladder to 11- run up hill to fence, do a burpee. Run back down to road do 2. Continue to 11 then plank.
Happy Feet- one foot on the curb, one off. Switch feet so that only one foot is ever on the curb at same time. Go one minute.
7X7: Line up in plank, first victim goes down the line doing 7 booyah merkins per pax. Fall back in line when complete. All pax members do 7 with all other pax.
Mountains out of mole hills: Line up on little bump of a hill at bus loop on your six, feet on the high end, head below. LBC’s IC. Flapjack to head high feet low, Heels to heaven IC. Re-muster on level ground for Freddie Mercury IC.
Extended Indian run back to Atlee, then around parking lot. Most (if not all) pax took advantage of optional burpees.
Ring of Fire Rosie style- Al Gore while first man does merkins X10, then hold plank. Go back around, X10 merkins then hold Al Gore. Go until all pax are back in Al Gore.
NMS-
Nothing fancy planned actually turned in to quite the workout by utilizing the runner heavy pax and whatever landscape options were made available as we ran the perimeter. The booyah merkins were the downfall of YHC, that was alot of those in a row. LBC’s are slightly harder on an icline, but Heels to heaven on a decline are dang near impossible.
The pax stayed as a group today, which was nice. We were able to be distracted from time to time as a runner/rider duo would go by….the rider wearing a Tron. Hard work was put in across the board….Lab Rat was far and away the weakest link in this group of athletes.
Announcements:
ReeseStrong and Crab Feast Saturday
Convergence Sept 30
Apology of the week goes to Grabber for calling him “cute”. Lab Rat should know better as he has seen Bull Durham too many times. Baby Ducks are cute, Grabber would prefer to be called “sexy” or “exotic”.
Lab Rat apologizes….
Fourteen men assembled this morning, some for an old fashioned beat down, some to loosen the legs in preparation for great things. At 0530 the former headed off campus while the latter stayed behind….or so we thought…..
-Run to Church, perform a modified parking lot tracers
COP- Wait, what the hell is Singer doing here?!? BIG disclaimer pointed straight at him. YHC DOES NOT want this to be the “remember that workout when Lab Rat broke Wedding Singer when he was supposed to be running BRR the next day?” moment.
Thang:
NMS
YHC thought the message was clear that the BRR guys were NOT WELCOME to come with us off campus. This is totally selfish, by the way as Lab Rat is really feeling the pain of not going today, and being responsible for a runner’s health was just too much. Luckily, Singer is a smart man and left us after COP. Way to put up with a little grief out there this morning, Singer.
Glad to have Flashdance actually make it to an off campus workout! YHC would not have given you credit if you walked around with the BRR guys this morning, btw.
DK requested the monkey humpers for the Lindsay. I dont know if that was a joke, but it was one of those “it seemed like a good idea at the time” moments. Ouch!
YHC was obviously surprised by how fast the pax rolled thru that Lindsay. He was unprepared with having to come up with another routine.
Awesome to have MiniMe up from Lake Norman this morning! He was a little late, but since it’s BRR taper day, he gets a pass from the LiFo badge. Next time though….
Also, glad to have Scissorhands finally make it out! He is a Mechanicsville homie that got roped in to F3 via the BRR. This Q will hold lightly on to his name in case the BRR pax comes up with a better handle for him. The Q was surprised by the lack of good names from the pax this morning, especially with the reigning king of naming (Doner Kebab) in presence. Still, Scissorhands is pretty good, If the Q does say. Look at it this way, it could have been “Gilbert Grape”.
Apology of the week goes to that poor woman walking her dog that was subjected to round after round of monkey humpers. Surely, if anyone has ever deserved an apology from the Q, she earned it! YHC is surprised her dog didnt bite someone.
Lab Rat apologizes…
19 pax met at the ONLY Saturday AO in Florence….hint hint, it is not at SF High. An unwelcome return to the heat and humidity greeted the pax, especially Lab Rat who left Richmond at 5pm on Friday wearing a light jacket.
THANG: Typical F3 stuff led by Monkey….who will get continued props from Lab Rat, as he has led every beatdown that Lab Rat has attended in the great city of Florence. Rumor has it others Q workouts too….but the good ambassador from VA has not seen it. YHC will spare you the specifics.
NMS: Great to see some familiar faces when YHC gets to return to his home town in the Deep South. Monkey, Ginger, and U-Haul stand out. They welcome me with open arms, by which I mean they give me grief just like the pax in the RVA does. Lab Rat passed along the need to update the website, as my boy Bleeder posted to Southpaw, which was disbanded a while back. They are ON IT! They are also in between backblast sites, so YHC will have to post up on his own if he wants credit in The Big Data. Great 2nd F afterwards as well, where U-Haul was gracious enough to pick up my tab. Thanks, my man!
YHC has extended the offer to guest Q next time in town….which they are anxiously awaiting. Ginger is looking forward to Lab Rat showing him how to do a proper pushup. Other F3 Richmond custom jobs will be on the Weinke as well, no doubt.
Mumblechatter in Florence is OFF THE CHAIN! Lab Rat felt right at home. Thanks to F3 Florence for being awesome hosts.
Lab Rat Apologizes…
6 brave souls met up this morning to get in one last big run before the BRR. A nice break in the temps gave us the push to go a little longer than comfortable. Here is what’s up:
Route: Buttermilk to Forest Hill Loop. Back to Buttermilk, eastbound along the floodwall to Mayo Bridge. Cross the river to pipeline, home on the North Bank. THC split the difference in other mileage trackers with 11.6 miles total.
NMS: A couple of the pax commented to the Q that this was a high-water mark day for them on long runs. Great job to everybody for pushing it today. Conversations flowed throughout the pax today. Best Shot is ramping up his running in a serious way, and is a HC for 2018 BRR. Everybody else that ran is getting excited and nervous over their BRR legs, so naturally the conversations were BRR-centric.
We picked up a lurker on the floodwall that followed us over to Pipeline and caught up with us while we were taking a dip in the river. He is going to be stationed at Fort Lee for a few months while taking a class….coming to us from West Point. We invited him to join us, as he was following us trying to figure out the trails in a new town. We could not get him to finish with us, therefore no name given as of yet. Hopefully, he will show up at a workout soon and be an official member. We had fun bouncing around a few names for him though…
Great job today.
Lab Rat apologizes…
A mighty 19 gathered at Mary Munford to welcome Lab Rat back from his hiatus of the AO. Mary Munford ES must have known that he was coming, because they kept the fields closed for another week. Lab Rat sadly put the frisbee back in the truck and came up with something different (not really, but it makes a better story, pulling emotion into it and all):
COP to include SSH (obviously), IW, DQ, arm circles, hand release merkins, and LBC’s
THANG(S)
-Beast- On the tennis courts, do a standard beast. Excersises included merkins, WW2 situps, squats, diamond/wide merkins, Freddie Mercury’s, and burpees.
-Triple Check- partners of 3 perform 3 rounds of run to fence and back, plank, and balls to the wall.
-Lindsay- Standard Lindsay around the playground. Extra credit for those that don’t listen good. Merkins and choose your own adventure WW2 situps or 2 count LBC’s.
Mary- Hip thrusters each side.
NMS
Lab Rat got busted this morning rolling around the school to see if the fields were open. It always adds a bit of mystery when the Q inspects AO before parking. Are there coupons? Props? Hmmmm….what’s he up to? Unfortunately this morning, the Q just needed to see what was available. No frills this morning, just the standard stuff. LOTS of arm work. Bleeder killed it on the Beast this morning, YHC figures it has to do with putting him in his comfort zone, the tennis court. Swirly did all kinds of extra credit on the Lindsay. Shakedown kept Lab Rat entertained with the chatter on the Beast.
It was so awesome to see some of the faces YHC has been missing lately, as running has pushed the boot camps into the back seat. Also, good to meet a couple of you for the first time.
the title of this backblast is Spanish for “The fields are closed”, which came directly from spanishdirect.com. Lab Rat totally whiffed on his iteration of the translation this morning, thus necessitating having to google that **it. So much for a college education…
Announcements: *crickets*
Apology of the week goes out to Last Call. Sorry about that step down, we will have that removed….or at least painted a more visible color. Hope the ankle gets better quick.
Lab Rat apologizes.
http://blog.walkjogrun.net/wp-content/uploads/2015/09/tips-for-running-in-the-dark.jpg
5 runners met in the GLOOM, four of which had not a stitch of anything that could be considered reflective, or luminescent.
Route: Schools laps (reverse). Head out across the front of the school to the bus parking lot, cut across the grass to Honey Meadow. Hang a right and run down to the AHS cut thru road, hang a right and head back to the cars. Each loop = 1.6 miles.
NMS: On the way to the AO this morning, Lab Rat ate a Cliff Bar, drank a cup of coffee, and changed the pandora station off that stupid crap my kids like into something with a little more soul. (Pro tip: take a bite of cliff bar then a drink of coffee and blend it together in your mouth.) This is probably what the average driver is doing that we would run into during a run at 0600. Why in hell would you play “hide and seek” with them on a road?!? I mean, I am all for risking your life, but do it for something more fun or meaningful than getting a few miles in. Get lights, get a vest, get something and wear it! Do it for me. Do it for your wife. Do it for your kids.
Apology of the week goes out to Daenarys Targaryen. Lab Rat and John Snow are sooo sorry.
Lab Rat apologizes.
Four solid hit the trails this morning at the new time. Three were ready to roll and one was lollygagging about at the designated go-time, until lollygagger told us to leave. OK, here we go. Designated route was Buttermilk to Forest Hill loop and back, but Offshore was ready to go and wanted to get in some hill repeats as well, so we ran a little extra. All said and done, we got in 8.5 miles by Lab Rat’s watch. ShakeDown must have a Wilson watch, because he had considerably farther.
the quick moleskin is this:
-Bleeder is lean, mean, and off vacation. He continues to put in miles at Bleeder’s pace. Respect.
-Offshore seems to be back and putting his plantar pains to bed. He may still be dealing with it, but it showed no signs this morning. He was man on fire and definitely the motivator in the trio that ran together.
-Lab Rat’s first time running with ShakeDown. Very interesting cat with a great life story. YHC truly enjoyed the conversation.
-2nd F with TYA, who is under the weather, and Saab who is days away from running. Bleeder and YHC came after the run and Lab Rat got to hear Saab and Bleeder swap knee related war stories. Also, a good rundown on what’s good (and unwatchable) on Netflix. Apparently, Saab’s mom is NOT named Siskel or Ebert.
Lab Rat apologizes…
7 Strong, including 1 FNG descended upon a parking lot in North Myrtle Beach to see how other F3’ers do situps. After exchanging pleasantries and Lab Rat finding Offshore in the gloom (what?!?), A couple shovelflags were planted, then pulled and brought with us.
NMS
Mosie to nearby park.
COP- SSH, Imperial Walkers, Don Quixote’s (Abe Vigoda, of course), arm circles, hand release merkins, crab cakes
THANG
A Diamond for Lindsay- head to baseball field and perform Lindsays….but instead of stopping at the corners we did laps around the inside of fence stopping at home plate and Center Field. start with 10 4-count LBC and 30 merkins, subtract 5 and add 5 until 30 LBC’s and 10 merkins is reached. Plank for six.
Triple Check- Mosey to playground, teams of 3. Perform derkins on swings, burpees, and 10 GOOD dips on benches. Repeato times 3.
5MOM- American Hammers, Freddie Mercuries, WW2 (aka big boy) situps, hold 6 inches.
Mosey back with flags in tow.
COT, Lab Rat took us out.
Extra Credit: 34 burpees in honor of DipStick, who left this world way to early.
NMS:
Lab Rat took to the roads at the wee hours this morning in order to take on the guest Q down at North Myrtle Beach’s AO aptly named #TimeShare. What should have been a nice quiet drive got a little edgy as he thought he should get there 15 minutes beforehand, but Waze was telling him 3 minutes early….which is late. Split the difference at 9 minutes before the green flag drops was close enough. Fall out of the car only to find Offshore there among the pax! Man that dude travels well.
Hooked up with local HIM Beaker to get the lay of the land and directions to the park. He was very good to guest Q, pointing him towards local features, and answering questions all the way. We found a nice patch of grass for COP, followed by the ball field for Lindsays. YHC’s plan was to implement as many things as possible that we do in the RVA that maybe havent been seen further south, kind of a share the love Q.
Eventually however, Lab Rat’s world famous incessent chatter got the best of Beaker and when told there was a good set of pull up bars on the other side, Beaker replied that the Q could have bothered to look at Google Earth beforehand. Touche’! Valid point.
A little change of pace doing the Mary before leaving the park for selfish reasons: the Q had no desire to do American Hammers in a gravel parking lot, and smartly chose the soft damp field of clovers instead.
Always a bonus was to name an FNG, which the Q was relishing the whole workout. Sadly though for Lab Rat, Gold Digger was named quite quickly by Viagra. A solid name right out of the gate, as Gold Digger is a pastor in El DorAdo, NC.
After all was said and done, the pax did 34 extra credit burpees for their fallen brother, DipStick. While performing them, they tried to trip Lab Rat up by asking him questions. Little did the MB pax know, Lab Rat never shuts up whether out of breath or not.
Coffeeteria was enjoyed afterwards by Offshore and Lab Rat. Seriously, how was Offshore even there? Also, not many F3er’s can top the number of AO’s this guy has posted to.
Overall this was a great experience, and YHC would like to thank the pax of Grand Strand for letting Lab Rat take the helm. Special thanks to Beaker for acting as guide dog. Lab Rat will wear his patch with pride!
Apology of the week: we’ll throw it to Beaker….Lab Rat apologizes for not looking at Google Earth.
Lab Rat apologizes…
Two pax joined the Q this morning, one returning from vacation and one suffering from not enough Lab Rat in his life in general. Both pax were on board with making this morning a run, so off we went.
Route: Meander along the road back to the water treatment plant(?) until it got light enough to see in the woods, along the back of the field, then on to the trails. Return to the back of the field, then cut across the soccer fields to home base. All in 5.3 miles by the Q’s watch.
NMS: With the Q in full on panic mode regarding the BRR, he was looking to AT LEAST have a heavy run boot camp this morning. Honestly, he was secretly hoping that nobody would show so that he could get in a run guilt free. Even better was to have two friends show up that had a similar hope for the morning! Scully and YHC go way back to fat Lab Rat days when we played softball together. Scully is a Clemson grad, and most of the pax knows that Lab Rat is a Gamecock…so we naturally hit it off straight away. Adding to the mix is Spit returning from a vacation and being out of the loop for a week, and there was much catching up to be done. It was a great run with 2 good friends….what more can a boy ask for?
Lab Rat apologizes.
