Author: Lab Rat

  • F3 Breaks Bread

    5 F3 representatives and 1 very awesome Tomato showed up at Medical Respite to serve and share a meal with 7 guests.  Here is a quick summary:

    Thang:

    BBQ sandwiches, mac n cheese, green beans (with loads of ham hocks), and brownies for dessert.

    NMS:

    Huge tip of the cap to Mrs. Amanda, who got this thing started, and who Lab Rat is lucky enough to work with.  She has an infectiously positive outlook on life, and is the direct cause of F3 being involved in this program.  She also put together most of the meal….the mac-n-cheese alone was worth the trip.

    Lab Rat made the BBQ, and showed up barely on time in order to complete the meal.  TYA was there waiting in order to duely give him crap about his tardiness.  TYA failed to recognize that Lab Rat has a long drive, and that the Gamecocks just got done showing Florida how to play some Havoc style defense.  Luckily, he also brought TSB to smooth out the rough edges.  Good to see her again, as she has been on IR for a bit from Sunday runs.  Get well soon, TSB!

    Rounding out the group, and sitting at the pro-UNC table for dinner were T-Swifty along with his  papa, HoneyDo.  They were easily put to task, and were slinging food within minutes.

    We all introduced ourselves, got some food orders, and happily served our guests.  We each sat at a table and struck up conversations.  Topics naturally drew towards the tournament, but we also heard some stories from the veterans in the group.  Of particular note was “Tip”, who served 15 years in the Navy….in anti-submarine warfare of all places.  Tip was super helpful in getting us set up, due to his unfortunate situation of having been in the Medical Respite for some time while going thru a couple rounds of chemo.

    We watched a little basketball and chatted a bit more.  Then we cleaned up, put the leftovers in some tupperware, and were out by 6:30 or so.  YHC thinks that the rewards were huge and the effort was relatively small.  This is a great way for F3 to step up and do some good in the community.  Therefore, Lab Rat will be signing F3 up for a regular monthly slot in the serving rotation at Medical Respite.  I highly encourage the pax to invest in this worthy cause.  Watch for signups on the Q sheet soon.

    Apology of the week goes to…..NOBODY!  Yay!

     

    Lab Rat apologizes anyways.

  • A Proper Dora 123

    Pulled in to the lot this morning, where we witnessed a large blue truck morph into a very tiny mini cooper….WOW! Parking lot was almost empty when Phonics and Lab Rat pulled up, but that didnt last long. A stream of cars started rolling in and in the end, a mighty 21 pax showed up for some WDog fun.

    COP

    • SSH
    • Don Quixote’s
    • Imperial Walkers
    • Hillbilly’s
    • Arm Circles
    • Merkins

    THANG

    • rusty cage AYG-  All you got pullups, followed by X10 jerkins.  Repeat.
    • Dora 123- 1 merkin, 2 squats, 3 LBC’s.  Repeat 100 times while partner runs around amphitheater.  Flip flop every lap.
    • Das Boot (ode to Swirly)- X3 dips each step up amphitheater.
    • Mary- American Hammers

    COT, Lab Rat took us out.

    NMS

    Let’s talk about some obvious things first and foremost.  Excuse me while I bullet this out real quick:

    • I dont know when to start a WDog Q without the “Hey, there’s Sippy” 1 minute warning.
    • Nobody knows where to park without Big Blue.
    • Bunny Slope is a dead ringer for a Whalberg.
    • Lucky showed that he got the proper name last week, when he ate it on a root.
    • 21 dudes is a LARGE group to lead.
    • The sand bags are trashed.  I did not know that.
    • Flipper is over the moon these days, like he found a long lost buddy……and season tickets.
    • Everybody wants Copernicus to stay in Richmond.
    • Jerkins suck.

    Whew, now I can breathe.  So, the mumble chatter theme this morning (except for the part when TYA was busting my balls about the sand bags) was definitely on the VCU head coaches, both coming and going.  For those pax that didn’t know that Flipper is friends with the incoming coach…they do now.  Flipper was cheesin’ from ear to ear about it, and I understand why.  It’s not all smiles though, as we stand a very good chance at losing a cherished pax member in Copernicus as the Wade train packs up for Baton Rouge.  We don’t know for certain yet, but it seems inevitable.  Here’s to hoping though.

    It was totally awesome to see some new pax members…and some older pax that YHC doesn’t get to see very often posting in the stead of a few notable WDog regulars that were absent this morning.  Always a pleasure to see Conspiracy stop by, and a tip of the cap to JVille, that always seems to be at a different AO than YHC.  Bunny Slope and Love Seat are still killing it, filling up the AO’s on the south side of town.  Also, great to see Lucky and Cottonmouth back after it too!  Honorable mention goes to Bodo’s for banging out some serious reps as well.

    Just so everyone knows, Lab Rat was planning on doing all you got pullups, then sand bag curls (even had a clever name for it….”sand blaster”).  Little did he know that the sand bags have ceased to be (they are ex-sandbags, they are pining for the fjords, etc.).  Special thanks goes out to Circle K and TYA for assisting with a modification.  Wait, check that….TYA was actually a pain in the ass at this point.  Circle K gets all the credit….unless you hate jerkins….then blame TYA.

    The Dora modification was based on the uneven number of merkins you get to/have to do during a regular Dora based on whether you run first or second. Bonus coverage was that it kinda felt like doing a morphed version of a burpee and a Richard Kimble with all the rolling over and flopping around.  People in the know might call that a “Nat Move”, or natural movement practice.  But hey, I’m no certified trainer. Phonics liked it, but then again he isnt the best test strip on how the pax will feel about things….for the record he was the only one that liked the plyo workout at Mary Munford a couple weeks ago, AND he thought my MAMBLA joke from yesterday was funny.  Poor character, Phonics, poor character indeed.

    Apology of the Week goes out to Saab for the rusty cage.  Had to do it though, homie. Sorry.

    Announcements:

    http://f3nation.com/2017/03/21/third-f-opportunity-breaking-bread-326/

    Lab Rat apologizes.

     

  • Third F opportunity: Breaking Bread 3/26

    Pax, I need a few volunteers to assist in serving a meal this Sunday 5:30 pm to 7 or so.  The meal will be cooked in advance, so it should be a fairly easy couple hours.  We are expected to serve the guests, then sit and have dinner with them.  I am hoping for 5 volunteers, please respond in the comments below if you are IN.  Family members over the age of 10 are welcome to join as well.

     

    Details:  BREAKING BREAD GUIDELINES: MEDICAL RESPITE
    Thank you for assisting The Daily Planet in serving a hot, nutritious meal to the patients staying at our Medical Respite Program. Those using the program are there to recover after being released from the hospital due to medical illness or injury. Below you will find information you’ll need as a volunteer and some basic guidelines for preparing and serving food for the residents staying at the Medical Respite Program.
    The program is located at 180 Belt Boulevard (23234) in Richmond’s Southside. The location is half way between Midlothian Turnpike and Hull Street beside a Wendy’s. Please go to main entrance of the brick building and ring the doorbell on the left. Let the person at the front desk know you are there to serve a meal at Medical Respite.
    Dinner is served 7 days a week. The program can accommodate up to 20 people; however the program is not always at capacity. If you want an exact count, please contact the staff at Medical Respite at least two days before your serving date. 292.3030.
    Many of the patients at Medical Respite suffer from diabetes so having meals served at a consistent time is needed. We ask that groups serve lunch at 12:30 and dinner at 5:30 pm (preferred), but no later than 6 pm.
    You will need at least 4 people to serve, and no more than 10 due to space limitations.
    You will need to purchase food, prepare it, and then bring it to the program and serve it to the residents. There is a full kitchen at Medical Respite, so food can be prepared before or on site. If you choose to prepare on site, please plan on arriving by 5:15 pm. Menu Examples– main entrée, side dish (vegetable), bread and a small dessert. We do have some residents with dietary restrictions. These individuals know their limitations and have alternatives on site when needed. Please limit helpings to 2 per person.
    There is a parking lot for you to use at the location. Please stay in groups as the neighborhood does have some crime issues. Coming from the parking lot in back, walk to side of building. You will see a set of stairs going up to 2nd floor. Please take these stairs up to landing and then ring the buzzer.
    You do not need to bring pots and pans, serving spoons, plates, cups, utensils or napkins, as they are available on site. You can bring lemonade or iced tea. You are encouraged to bring enough food for yourselves and eat with the residents. Feel free to stay and visit or bring things to have an activity such as Bingo or an UNO Tournament with the residents until 7:30 p.m.
    No cameras are allowed. We try to protect the privacy of our residents at all times.
    We encourage youth groups to be involved with the programs at Daily Planet. An adult must accompany them at all times. We do not recommend children under the age of 10 participate. Although the program is a safe environment, we cannot always control what our residents may say. Some of the residents are dealing with mental health issues and this is a consideration for parents if they are bringing young children. We would not want to expose them to inappropriate language or behavior.
    If you need to contact us, please call the appropriate number depending on the time of your call:
    Monday – Friday call Susan Sekerke, the Breaking Bread Coordinator, at 804.783.2505 ext. 241 between 9:00 a.m. and 3:30 p.m. After 3:30 on weekdays or on weekends call 292.3030 and ask to speak to a staff person.
    Inclement Weather: Mother Nature may deliver ice and snow to the area or cause power outages. If you find that your group cannot prepare and deliver meals at the scheduled time, please call 292.3030 and let them know as far in advance as possible.

  • Rainout Route

    5 hearty souls failed to look out the window before deciding to run this morning.  Trails were deemed too nice to ruin, so the Q took the pax on an alternate journey, saving the trails for fairer weather:

    Route:  Boulevard to Buttermilk trailhead, down to the river and along the access road.  Take the bridge to Belle Isle, loop around the island and head back to the truck via Riverside Drive.  Right at 7 miles.

    NMS:  Saab and TYA had visions of another double digit trail day, but finally gave in to the idea that maybe…..just maybe a shorter run might be the better call in order to let their bodies heal from the grueling mileage they did last week.  Saab however looked no worse for the wear, ready to tackle (with gusto) any hill we came upon.

    Great to see Offshore back out, deciding that pain while running is better than pain while not running.  When YHC told him how happy he was to see him back out on Sunday, he replied “I was here last week.  Remember, you said you were going to come then didnt?”  Touche.  Still, YHC has missed him.

    Also, welcome to the Sunday group to Taxi Cab….who may have also posted before without YHC’s knowledge.  Lab Rat has made many claims in his day…..all knowing has never been one of them.  Taxi is upping his weekly mileage to get ready for Smoky Mtn relay.  Hopefully, we can get him hooked on the beauty that is trail running in that time and have another regular on our hands.

    TYA’s heart grew 3 sizes when we returned to the trailhead and the same 5 vehicles were in the parking lot….all belonging to F3 runners.

    All hands on deck for ET’s this morning.  Conversations revolved around many topics as usual, most notable topic to other pax members would be our possible future workings with the Sportables team.

    Lab Rat apologizes.

  • The Phil Collins (No Jacket Required)

    16 souls gathered this morning for another performance of DaVille.  Weather was 70 and dark, but only for a minute.

    COP

    • SSH
    • Copperhead Squats
    • Don Quixote (crowd pleaser style)
    • Imperial Walker- steam engine style
    • Arm Circles
    • Crab Cakes
    • LBC’s?

    THANG

    • Sitting on a park bench-  11’s using the bleachers on both ends of the Cool Springs field.  10 dips flapjack to 1 incline APD.  Subtract then add a rep to each and keep going until you hit 1 and 10 reps.  You know the drill
    • Lindsays-  Pax choice of exercises…but not burpees, you nutjobs!  Pax settled in to merkins and Freddie Mercury’s.  FM’s were mutated from 2 count up to 4 count to appease the beasts (mainly Spit).
    • Indiginous peoples run-  two lines, “The Blue Angels” and “Group B”.  Blue Angels did an extra lap around the parking lot.  Group B worked hard on not puking.  As always, burpees optional.
    • Mary-  LBC’s, flutter kicks, American hammers, heels to heaven

    Announcements

    • Happy Birthday to wild and whacky Emoji!
    • Ashcreek 5K has an F3 team!  Rumor has it The Carpenter is working on getting us a booth hook up as well, but he has not finalized the deal with YHC yet.  http://www.ashcreek5k.com/
    • HDHH for March here:  http://f3nation.com/2017/02/27/preblast-march-hdhh/
    • Thoughts and Prayers for Spit and family as they say goodbye to his Grandmother. She was 98 years young.

    NMS

    A blank space for DaVille on a Monday morning…..really?  OK, if Lab Rat is nothing else, he’s a gamer and will gladly take two DaVille Q’s in a row.  He really thought long and hard on really punishing the pax for not signing up, but he also knew that what would most likely happen is that he would punish himself more than the beasty pax that frequent the Atlee parking lot…..and that they would probably actually enjoy it.  YHC did however take away the carrot of a Lab Rat Q….no parking lot tracers for you!

    We stopped in a new spot in front of the school for the COP…right next to a drain ditch.  The Q had loads of fun yelling down into the hole and hearing his voice echo back.  It doesn’t take much to distract Lab Rat as he missed several of his stopping points on the cadence calling while enjoying his new found toy.  Lab Rat can take a hint though, so when Wheelie started yawning, he figured it was time to move on.

    The 11’s took place in an inky black area of the AO, running across a field with no lights and most of the pax wearing black.  More than a few face to face collision close calls kept the pax on their toes.  Although not up to No Toll standards, the field is in great shape, and was a pleasure to run on.  Beats the heck out of the rocky trails for once.  No noggins were harmed during the running of this exercise.

    Lindsay’s needed WAY too much explanation.  Obviously, the pax needs more practice counting by 5.  The exercises were left up to the pax to choose.  Yard Sale yelled out BURPEES!  Remind me to never attend a Yard Sale Q, he is sadistic.  Spit demanded 4 count Freddies, which is also pretty wicked, but doable.  The Q was feeling it towards the end, and really struggled to keep his feet off the ground during the American Hammers.  Check off abs for the week.

    Awesome to see a couple new’ish faces this morning.  Freezer Burn continues his freshman tear through the Mechanicsville AO’s.  Hopefully he will make it to some downtown locales soon and get to know the rest of the pax.  Also, a tip of the cap to Gum Band for posting up this morning.  YHC has met him before, but it’s been a bit.

    Well done this morning, gentlemen!  Make this day yours!

     

    Lab Rat apologizes.

  • Apology of the week goes to Swirly

    19 pax piled in this morning to take a little trip with Lab Rat around Dogwood Dell.  YHC had a loose plan of where he wanted to lead the pax this morning, and he almost  pulled it off.  Things worked out anyways, with a little help from his friends.  Here is the skinny:

    COP

    • SSH
    • Ball dippers
    • Don Quixote, crowd pleasingly slow
    • arm circles
    • merkins
    • LBC’s

    THANG

    • 7’s at the rusty cage:  Partner up, 6 pullups, 1 booyah merkin.  5 pullups, 2 booyahs…etc until 1 and 6.
    • Accidental Trail Run:  the long way round
    • Watch the sun rise:  Mosey along the Nickle Bridge and admire the spectacular views.  Oh yeah, also do 3 burpees per light pole south bound.  Winner and ties run to Riverside Drive, bust out 20 merkins, then turn around.  As leaders pass the pax, pax members stop where they are, knock out 20 merkins and head back north as well.  5 4-count Freddie Mercuries per light pole on the way home.
    • Hodors:  Partner carry 20 steps.  Both partners perform 5 merkins.  Flapjack.
    • Mary:  Cross leg lifts, Am Hammers, and flutter kicks

    NMS

    Lab Rat has been itching to get back out to Dogpile for a long while now, taking the more conservative route of preparing for a race by bookending his long Sunday runs with off days.  What better way to hard commit to a return than to sign on that dotted line for the Q?  YHC had a very lucid plan in place which consisted of the following action items:

    1)  no hopping on 1 leg

    2) Pullups

    3) Take advantage of the increasingly early sunrise.

    The plan was either to run the bridge or do Love Hill.  Seeing that the morning was going to be clear, Lab Rat chose the burpee Boulevard, even though he pulled out the same bag of tricks earlier in the week at DaVille.  Love Hill would have probably been the more appropriate call, but the allure of a sunrise over the  James was just to strong of a pull.

    Not in the plan however, was the trek thru a trail system that YHC had never actually been on.  Lab Rat was trying to get the pax swiftly from the Rusty Cage over to the toll plaza to start the bridge run.  While this was a pretty big whoopsy on the Q’s part, he thinks that probably 17 of the 19 pax either didnt care or enjoyed it.  Lab Rat and Swirly were the two outlyers….Lab Rat being the moron in charge of getting the pax lost, and Swirly being pretty well hobbled on a sprained ankle.  Thus, the name of this BB.  Luckily, Sippy Cup was on hand to guide a frazzled Q to the far trail head, and Swirly made it across the moss covered log without incident.  Whew, catasrophe…..and Lab Rat being the first person ever kicked out of F3….averted.

    The rest was all smiles, in YHC’s er, humble opinion.  The sunrise was glorious, the burpees sucked, and at least 2 pax almost puked.  Speaking of which, solid effort to Pavarotti for his 2nd post.  Dogpile is a workout that just keeps on giving, whether you are ready or not.  He hung in there like a boss, and YHC is sure that if he keeps on posting up, he will be dominating in no time.

    Also, YHC would be remissed if he didnt give special recognition to Sippy Cup, who stepped up on at least 3 seperate occasions to act as guest Q.  True leadership is filling in the gaps, even if your name isnt on the spreadsheet.  Tclaps to you, Sippy.  Also, that 6″ hold in plank was a brutal call.  Well done!

    Lab Rat was screwing about today and asked quiet-as-a-mouse Hat Trick to take us out.  He stepped up and knocked it out of the park!  Helix should be a proud papa.

    ET’s is the place to be on Saturday mornings from about 7:20 until 9:30.  If you havent been, you are truly missing out.  This is one of the highlights of the week for this pax member.

    Lastly, YHC is proud to see a heavy presence from The Village People today!  Booyah!

    Announcements

    • Belmonte race is Saturday.  If you are running it, you should know.  TYA and Flashdance are making arrangements.
    • Frat party at Splinter’s place!  March 15th, see the preblast and do the spreadsheet thang.  M’s and 2.0’s welcome, keg stands optional.
    • Ragnar group is full of runner’s, but have room for a Volunteer, or what Fudd would label as a “trash bitch”.  See Toga if you would like to fill out an application for that job.
    • Spots available for Smoky Mtn Relay….and also the BRR is taking shape.  Speak up to TYA.

    Lab Rat apologizes….

     

     

  • Burpee Blvd.

    Nine pax gathered this morning at DaVille’s flagship AO to greet the day.  A promise of movement was given as the Q mentioned that gloves would be a good idea.  The Q also made the decision to follow his watch this morning, since neither his wife nor TYA were present to tell him he was wrong….which allowed time for Abacus to float in to the parking lot and round out the pax:

    Warmup:  Parking lot tracers (obviously)

    COP:

    • SSH
    • Imperial Walkers with increasing cadence
    • Don Quixote’s….obnoxiously slow
    • arm circles
    • Merkins
    • LBC

    THANG

    -Burpee Blvd:  Starting at Atlee Station, run down AHS Rd doing 3 burpees per light post (15, if you are counting).  The winner and all ties touch the gate and perform 20 merkins, then turn around and head back.  Non-winners stop as they get passed by leader, perform 20 merkins and head back to start.  5 4-count Freddie Mercury’s at each light pole on the way back.  When complete, all pax fall back to the six.

    -Suicide/plank:  Big suicides in the parking lot, rest in plank.  Go again when you catch your breath.

    NMS

    This morning was all about covering some serious ground.  The Q got pretty beat up for staying in one place last time he had the lead, so today was an over-compensation of that.  It really didnt benefit the pax very much though, as only Phonics and Lab Rat were at the “plyo” beat down…and they both enjoyed it.  But this morning was going to be in motion and the Q cannot help that nobody made the trek to enjoy it from Richmond proper.

    The usual suspects led the way out of the gate, with Helix, Spike and Phonics setting the pace.  The Q however, was most impressed with the fact that ALL 9 pax finished all burpees (and Freddies by design) before being turned around by the lead pax on the way out from the gate.  Total distance to the gate BTW is about .8 miles….making the numbers for the exersize:  1.6 miles run, 20 merkins, 45 burpees, and 150 Freddies.

    The suicide sequence was a bit of a mess at the end, as YHC initially had planned a relay race, but didnt want the pax to spend the majority of the last 7 minutes in plank waiting for somebody else to run.  He improvised on the fly to ensure maximum effort by all members who had something left to give.  It might have been messy, but the Q thinks it was effective.  Mucho props to Opus for dead sprinting that last 100 yards and totally blowing by Lab Rat, who could not keep up.  Opus has come a long way, baby.

    Also, solid work to Neck Brace for being aggressive on the Freddies.  Extra credit is extra credit, even if it is due to bad math.

    This is where the Q inserts something inspirational to bring it all back around, but Lab Rat is running low on inspiration at the moment.  So I will just leave you with this:  go forth and do good things.

    Lab Rat out.

     

  • Jumping practice

    It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.                                        -Theodore Roosevelt

    An even prime number of 17, including 1 FNG rolled into the parking lot of Mary Munford to debate the question:  Are we on Grenwich Mean Time or Lab Rat Standard Time?  Upon compromising on the time, YHC decided no compromising on the workout.  This is how we rolled:

    COP

    • SSH
    • Ball Dippers
    • Don Quixote (groan inducing slow)
    • Freddie Mercury’s (standard issue 4-count)
    • Push fest:  Merkins, Werkins, Diamond Merkins

    THANG

    Plyo/Cardio party:  Consisting of the following exercises, give or take (forgot the weinke at home): jump squats, runner squats, Heisman hold, circle run/people’s chair sequence, jump tucks, ball dippers, frog squats, line hops, squat jacks, Rock Star hops, Russian soldier, monster truck tires, hot foot, jump shots, halfback, and low lateral skaters.

    2 MOM:  American Hammers

    NMS:

    -This morning was frighteningly quiet after COP, which the Q took as either a really good sign or a really bad sign.  This was the 2nd time Lab Rat has used this same workout, which he mistakenly took as an easy workout last time….the pax firmly disagreed.  Except for the standard “good Q” post workout…..and one comment from a pax member on injury recovery duty regarding when apologies are due, Lab Rat is interested to know if the pax gives this change in normal mode of operations a “thumbs up” or “don’t pull that shit again” vote.

    Details are blurry, as the Q was intensely engaged with his watch most of the morning.  On the way home though, Phonics and Lab Rat started coming up with a workout that would simply be named:  Awkward.  So pax would do well to start practicing their Richard Kimbles, Turkish Getups, and Sphynx style Merkins ahead of time.  Until then, go forth and dare greatly, brothers.

    Announcements:

    -Thursday lunch:  West Enders meet at Whole Foods, Downtown is at Pop’s Deli.  Both roll at noon.

     

    Lab Rat Out

     

  • 0 Tractor Tires, 4 Tolls

    The bus left early from Mechanicsville to come see how the other half lives.  Instructions were to bring your own beverages, and to keep extremities inside the vehicle at all times.  Hopes were high that the Southside Natives would be active this morning, and they did not disappoint.   After the smoke cleared, a Pax 20 strong emerged as a single unified front.  We worked out:

    COP

    • parking lot tracers
    • SSH
    • Invisible jump ropes (Double Dutch optional)
    • arm circles

    THANGAMABOB

    • 11’s with incline APD’s and 4-count Freddie Mercury
    • Quarter Pounder:
      • Run to 25 for 25 merkins, run backwards to start.
      • Run to 50 for 50 squats, run backwards to start.
      • Run to 75 for 75 2 count mountain climbers, run backwards to start.
      • Run to 100 for 100 SSH’s, run backwards to start.
    • 4 Corners….ascending:
      • 10 WW2 Situps, 10 2 count flutter kicks
      • 20 WW2 Situps, 20 2 count flutter kicks
      • 30 WW2 Situps, 30 2 count flutter kicks
      • 40 WW2 Situps, 40 2 count flutter kicks
    • Mary
      • LBC’s
      • 10 burpees OYO

    NMS

    My apologies in advance, because this morning was awesome and some funny stuff happened.  But alas, some crazy stuff is going on at work today that has really held the construction of this BB.  So, I will note a couple things from this morning, then everybody can fill the other stuff I missed in the comments section….kinda like a “choose your own adventure” book.

    -Toga tried to kick it up with the How many guys from the village does it take to Q?  Unfortunately, his bailing on the Q yesterday took the bite out of it.

    -Hardywood was working on seeing how he would look in a kilt.  If anyone could pull it off, it’s him…..but no.

    -Awesome effort today from Viral.  I’d share a park bench with you any day.

    -Phonics put in 6 workouts in a row….not one of them was in Mechanicsville.  A bit of a tour of the city week for him.

    -Honeymoon wore a poofy jacket.  He looked warm.

    Thanks for having us, No Toll.  Great to see some guys that we dont run into on the regular any more.

     

    Lab Rat (and Circle K) out.

     

  • “I don’t know why you don’t take me downtown anymore”

    9 tour guides embarked on a segway tour…..minus the segways….to show off the RVA to 1 F3 visitor.  The Q’s job this morning was to show off what Richmond was about, so we went full on Urban Assault mode.  Below is what transpired, and please keep your hands and feet inside the vehicle at all times:

    -Down the hill on North Bank….Maymont park on the left.

    -Head back up the hill and over to Texas Rd access.  Texas Beach to the right, then Hollywood Cemetery to the left.

    -Finish up North Bank at Belle Isle parking lot.  Belle Isle behind and to the right, Tredeger Iron works to the left.

    -Brown’s Island to Canal Walk.  Federal Reserve, the canal, graffiti art.

    -Pipeline trail.  The James River….up close and personal.

    -T. Potter bridge for a full view of the river during the last of the magic hour of dawn.

    -Up to Suntrust over to Buttermilk.

    -Saab’s got the runs….and he took them over to Forest Hill Loop for some solo action.  Hope your feeling better, there, Saab.

    -Back over the river for a glorious finish on the Nickle Bridge.  Total milage:  8.3 miles

    NMS

    Great to have a guest, along with the regular suspects out on a stunning morning.  Hopefully, LoveShack wasnt overwhelmed by all the touristy stuff, and was able to enjoy the trails this morning.  Also, great to see TSB back out for the long distance stuff after working her tail off during track season this year.

    Good times again on the trails.  Great run today, ya’ll.  Great to meet you LoveShack!  Hope to see you again soon.

    Lab Rat out.