Author: Lab Rat

  • Somehow, the Rain Held Off

    The same number of pax that posted at No Toll (plus one) came out for a North Side beat down.  The rain held out and the temp stayed in the 60’s so that Emoji could join us (hand warmers stayed in the truck).  YHC planted a SF, and we got to work:

    COP

    • SSH X30
    • Don Quixote X20
    • Arm Circles as always
    • Merkin X10
    • Freddie Mercury X20
    • LBC X20
    • Lt Dan IC OYO X5

    THANG

    • Burpee Mile- Run  Cool Springs track, every lap do 12 burpees.  Restrictor Plate option:  hit pullup bars for AMRAP.  4 laps (and 48 burpees) = 1 mile.  Lt. Dans when finished.
    • Mosey, with alternating shoulder taps to gather six.
    • Suicides relay:  On Atlee soccer field, split pax in teams of two.  Start in plank, first runner on each team runs suicides to cones that AHS graciously left lying around campus.  While runner goes, on-deck runner calls cadence (X5 merkins).  Second runner goes, team flips over into reverse plank.  On-deck runner calls cadence (X5 crab cakes).  Upon completion of all suicides, teams Al Gore.  Q (odd man out) runs suicides while pax holds Al Gore.
    • Mary:  Freddie Mercurys and quick Superman

    NMS

    YHC expected to deal with adverse weather conditions this morning, but the rain held off and was only slightly damper than the normal dew.  He was also a little hesitant with the plan he had in place, as there was much running involved.  But, it WAS a plan, so may as well roll with it and see what transpired.

    The burpee mile was tough, but the pax demolished it!  The restrictor plate worked out great, as all pax members finished up within a minute of each other.  The Sugar Ray’s got in plenty of time on the pull up bars this morning, too.

    DaVille is a massive campus, and much time can be spent just on the Mosey.  YHC has been breaking it up in chunks lately, with short ground and pound segments thrown in along the way.  Me thinks the pax approves of this.  It’s either that or indian runs…

    Not much mumblechatter, except for Abacus railing on Guppy (his 2.0) regarding counting to 12.  Like father, like son.

    Good job to Emoji, who toughed out the weather outside his comfort zone.  Brrrrrrrrrr!

    Also, nice to see Roscoe make it out for his 2nd workout!  He is already planning on DogPile Saturday with a buddy.  Keep posting, brother!

    Great job to everyone this morning for powering thru a run-heavy endeavor.  It’s always a pleasure leading a group of men that attack a workout.

    Announcements

    • Monthly challenge link:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=1017786714
    • Hump Day Happy Hour:  http://f3nation.com/2016/09/19/928-hdhh-ill-see-you-at-tha-crossroads/
    • October 8 Convergence:  http://f3nation.com/2016/09/23/preblast-convergence-oct-8-dogpile/
    • Nov. 5 Leap to Tidewater.  If you know somebody down that way that could use F3, please send me email addresses and I will get them on our list.
    • Dec. 4 Bear Creek 10 mile trail race.

    Lab Rat out.

     

     

  • Run

    5 pax met up for the weekly running of the tomato’s, and here is what went down:

    Route

    This morning’s route was a little fluid, and we generally just went out for a morning run.  The plan was to head in to King’s Charter and run to the 5 mile turnaround, but we made a group decision to turn another way.  The change in route caused us to have to make some modifications to add length at the end, so Spike led us to the trail around the lake at Honey Meadow.  Total distance was 4.7 miles.

    NMS

    -What looked like 4 pax morphed into 5, as Kit Kat caught up to us at the entrance to Honey Meadows.

    -Sticky was having a battle of wills with his knees, so he and No Deal turned around a little early.  Smart call, the knees will always win.

    -Chatter during the run revolved around fantasy football, F3 name changes, and the ineffectiveness of lights worn around the waist.

    -YHC is really digging the runs on Monday, which have been more often than not turning in to “bro code” runs.  For the most part, we run as a pax and the conversation is high.  Emphasis has been on running as a group instead of getting in the most bang for the buck.  Lab Rat approved for sure.

    -Also, the absence of Opus this morning was noted, as Lab Rat had a song memorized for him as promised.  You snooze, you lose.

     

    Lab Rat out

  • The pax made a showing for early signs of fall on the trails

    14 pax plus an FNG (Ely) showed up for what was easily the largest trail group that YHC has been a part of.  Plan was for Lab Rat to go deep, taking the distance pax up to Forest Hill Loop, and Johnsonville taking the shallow route, with an out and back to Reedy Creek parking lot.  Individual mileages will vary wildly this morning, but YHC’s watch clicked off 7.8 miles.  Saab ran a bit extra for his preparations for Cloud Splitter 100M next weekend, and probably finished up between 11 and 12 miles.  Shorter routes should have been around the 4 mile distance.

    The pax was large this morning, and with the shorter leg option more spread out than the norm…this is awesome, but makes it a tough task to write a backblast, since YHC was only with a couple guys for the majority of the run.  So instead of making this an entertaining BB, YHC will just say this:  Johnsonville’s idea of having a shorter run option has shown to have legs, and hopefully will be well utilized in the future by pax members who don’t want to be out for an hour and a half on a Sunday morning.

    A quick word on FNG Ely:  he had a stumble and twisted his ankle on the run, so had to cut it off early.  Hopefully it was a minor thing and he will be out to join us again soon.  The decision was made to wait until he has a good outing to drop a name on him.  TSB noted however that he has a propensity to get injured often, so some thoughts on names were:  Masochist, Bubble Boy, or RG3.

    Great job to all this morning, YHC hopes that the large groups will continue.

     

    Lab Rat out.

  • Lindsay Showed up without Rosie. She’s such a hussie

    11 pax plus an FNG showed up for a leg stretcher at Atlee HS this morning.  This is what transpired:

    Parking Lot Tracers

    COP

    • X28 SSH
    • X20 Ball Dippers
    • X20 Don Quixote
    • X10 Scapula Merkins (for Toga)
    • X20 Freddie Mercury’s

    THANG

    Run to Cool Springs track for a round of Lindsay’s:

    • X30 Merkins, X10 Partner Leg Tossses; run to next corner X25 Merkins, X15 PLT’s, and so on until everybody is back at starting point for X10 merkins, X30 PLT’s

    Pullups, Indiginous Peoples run style:

    • Plank up, first guy hits the bar for pullups X10 while last guy spots him.  Last guy joins plank line, first guy now spots second guy.  Continue thru until all pax had a turn on bars.

    Just Killin’ Time:  Start mosey back to flag, stopping along the way to utilize the lay of the land.

    • Bleachers:  X30 dips OYO
    • Ditch:  X20 WWII situps (declined)
    • street lights:  Ascending burpees to bus loop
    • Bus Loop:  X20 American Hammers IC
    • Street lights:  Descending burpees to parking lot

    Mary:  Flutter Kicks, Freddie Mercury’s

    COT/Namorama

    NMS

    Short and sweet today as YHC has actual work to do for a change.  Great to see Toga come up from points South to see what DaVille was all about.  He commented he could have posted to Spider Run and run less (DaVille is sprawled out, for those that havent made it up yet).  That made Lab Rat’s heart happy.  Not much to comment on, as it was really dark and all pax were busy getting work done.  The pace was pushed this morning and YHC felt that the pax got much work in for a 45 minute workout.

    One item of note: during Name-o-rama, Blue Balls tried to get away with “BB”, the pax did not let that slide.  A Resounding “BLUE BALLS” from pax let him know what’s up.  Again, sorry dude.

    YHC would like to extend a laurel &hearty handshake to FNG Gazer, who came out after being EH’d by Anchovy and Circle K at the ReeseStrong event on Saturday.  It was a tough first workout, but he rolled with the punches and put in a stellar debut.  The pax hopes you will become a regular with us.

    Announcements:

    -“The Creek” starting up Friday at New Highland Baptist Church at 5:30, a bootcamp workout.  Abacus has the reigns on this one.

    New monthly challenge posted for October.  Sign up early and often:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=1017786714

    Happy Birthday F3 RVA!  2 years old…..WOOT!

     

    Lab Rat out.

  • Bro-Code Run

    4 pax decided to meet the day with a run.  Weather was 70 and sticky, as summer claims it’s last few days of 2016.  A great morning for a run sans-shirt, and 1 pax member finally agreed with Q.  The run went like this:

    Lab Rat had a 4, 5, and 6 mile route planned, but with a smallish pax, the decision was made to keep the pax together for a “bro-code run”, a tradition of the Rutland group to keep the pax together and only fart downwind of pax (YHC thinks that’s part of bro code).  Run took the cut through to King’s Charter, then used modern technology to turn around at the 2.25 mile mark to shoot for 4.5 miles.  Actual mileage came out a little heavier than that with some circling back to the six.

    NMS

    First off, great to run with Anchovy without the larger groups….not to say they werent missed, but a smaller group means a more meaningful conversation.  YHC always enjoys getting to know individual pax members better….and DaVille has been tough on that with the bigger pax we have experienced.

    Also, Spit is now back to running shape, and is now running distances with ease he struggled with a mere month ago.  He is enjoying the fruits of the hard work he has been putting in since starting F3.  That is always a great thing to see unfold.  Great work, Spit!  Glad you are a part of us.

    Lastly, Opus is becoming a runner as well.  He is at the point where he can do the mileage, but it is still tough.  He pushed thru this morning like a badass though, finishing 4.5 miles (plus) for his longest run so far this year!  Well done, Opus!  Keep banging on that door and it’s going to fall.  YHC promises to have a motivational song loaded up for next week.  You do like country, right?

    Great run this morning, gents.  Loved the Bro-Code style of keeping the pax together.  Easy pace was welcomed this morning with sore legs from Reesestrong.  Also, sorry about the “easy pace” comment to Opus, but it’s all relative…you would lap us in a guitar playing contest.  Lab Rat CAN sing, though.

    Announcements

    -Shane’s Shuffle 5K October 8 at 8:30.  Anchovy is helping out with this event, it is a memorial run for Capt. Shane Adcock who gave the ultimate sacrifice in Iraq….this year will mark the 10th Anniversary of his death.

    -New Mechanicsville AO kicking off this Friday at 5:30.  New Highland Baptist Church on New Ashcake Rd.  Abacus is heading this up.

    Lab Rat out

     

  • ReeseStrong 5K

    YHC arrived early to secure AO and set up informational booth strategically next to TGIFridays booth, only to find that Phonics and family had the place on lock-down well before the RatMobile rolled up. YHC, along with the assistance of Mighty Mouse, planted a couple shovelflags and put out a table with some propaganda for the sad clowns and waited for the pax to arrive.

    First on the scene was Offshore, who used his scholarly talents to check Lab Rat’s work on the white board.  Unfortunately, Lab Rat received a C- for misspelling both “exercise” and “complete”.  It’s good to know smart people.  DK showed shortly after with 2.0’s, who were ready to take on the kid’s run.

    The rest of the pax plus family members came busting down the doors after  Swirly released this morning’s Dogpile session.  The pax spent the morning EH’ing various people and pressuring other pax into signing on to the “5K the hard way” board.  Rules were discussed and logistics worked out on how to do this with no watch.  Then it was time to hit the course.

    5K The Hard Way

    So the highlight of this event for the pax was the 5k, which could either be run regular or “the hard way”.  About 8 pax members took whatever color pill makes you a badass and opted for the latter.   The hard way is running a regular 5K, but every 5 minutes you must stop and complete 25 Merkins and 25 Squats.  Several pax performed this together to share a timer, and Saab unofficially did it at a blistering pace.  But it is a race, and so there must be a winner:  Dream Liner came out of nowhere to secure the best time out of the hard way participants!  Great job, Dream Liner!  This really worked out well, as the winner was to receive a specially made hot pink shovel flag (in honor of the race’s namesake).  Dream Liner is currently working his ass off to get F3 to Hampton, and as of this morning did not own a shovel flag.  We could not have scripted this any better.

    Other TClaps:

    Anchovy:  This is one fast dude.  He took down 5th place overall and 1st in the 40 year old age group.

    Spike:  Although not “on the podium”, any 5K time under 20 minutes deserves recognition.

    Chapstick:  Happy Birthday!  Still has a long ways to go to escape triple hate, but he’s making progress

    Phonics:  Seriously well run event with tons of free food.  If you left hungry it’s your own damn fault.

    Any and all double dippers.

    Final Thoughts

    One of the things YHC immediately fell in love with about F3 is that this is a YES group.  If you throw out an idea that’s worth doing, somebody will do it with you.  Tclaps to all those that commited this race to their calendars months ago, and to those that showed up for Dogpile this morning and said, “let’s go” on the spot.  That’s the BANG.  Thank you all for supporting this awesome cause.

     

    Lab Rat out

  • You Got to EARN that T-shirt!

    16 North-Siders and 1 regular pax from inside city limits met in the gloom this morning to tackle a DaVille beatdown.  The weather was 70 and sunny, so no reason to stand around telling tales of the BRR, it aint going to workout itself!  We got some work done as follows:

    Parking Lot Tracers

    • run up a parking space line, karaoke to next line, backwards run down that line.  Continue to end of parking lot

    COP

    • SSH IC X25
    • Don Quixote IC X20
    • Copperhead Squats IC X20
    • Arm Circles IC X10 little X5 big, Reverso
    • Merkins IC X10
    • Freddie Mercury IC X10

    Thang

    • Leg Throws X25, keep partner for next drill
    • Love Angle:  First partner runs down past shrubery, around benches, then cuts left to volleyball net.  Return the way you came until you reach partner then switch.  Meanwhile partner covers ground doing exercises. Lunges, broad jump burpees, then inchworm merkins.  Keep swapping out exercizes and running until both team members meet at volleyball net.  Runners got to dodge randomly hidden obstacles, such as 20 foot long poles, support cables, and ditches.
    • Curb Crawl Do-Si-Do:  Keeping same partner, line up in the middle of soccer field facing partner.  Q’s side bows to partner, opposite side curtsy.  Plank up, in cadence move to called direction as a pax, then perform 10 merkins IC (5 4-counts).  Cover all directions.
    • 11’s:  Running the width of soccer field, 1 Freddy Mercury then 10 flutter kicks on opposite end.  Add 1 Freddy Mercury and subtract 1 flutter kick until flip-flopped to 10 FM and 1 FK.

    BOM/COT

    NMS

    Lockjaw has been telling YHC for weeks that he needed to get out to DaVille so that he could finally get to wear the DaVille T-shirt that he bought.  Imagine YHC’s surprise when he pulled in right behind the truck this morning and stepped out into the gloom.  He strategically picked this morning to skip his local Spider Run as Toga has the Q and will undoubtedly punish anybody recovering from BRR with a hilly loop since he had to miss out.  He is “Old Toga” these days.  Glad to have you out, brother!  Wear that shirt with pride now!

    YHC is happy to see good numbers still posting since the start of school has flipped alot of schedules around (YHC’s included).  Hopefully those numbers will swell a bit more after this week’s ReeseStrong 5K as there is another Mechanicsville AO in the planning stages, courtesy of Abacus.  Monday Tomato run from Atlee high still firing off as well.

    Typical of a Lab Rat Q, the mumblechatter was on the low side.  There was however some counting sound off battle going around, as DaVille regulars are still struggling on whether to count regular or repeat counting 1-9 only. YHC was having trouble holding it together listening to each version getting louder and louder trying to enforce their will on the other side.  Personally, Lab Rat hopes that this battle will drone on and on, as he finds it hilariously entertaining.

    The pax worked hard this morning and crammed alot into the 45 minutes.  This group is definitely coming around.  YHC particularly noted the leaps that Spit has made over the last couple months.  Hard effort and continuous posting will pay off.  Well done, Spit!

    It’s great to be back out at DaVille, love this group.

    Announcements

    • ReeseStrong 5K this Saturday.  Show up, wear your F3 gear if you have it, and bring a shovelflag if you have one.  If you cant run and want to come hang out, we will have a booth set up.  Kids are welcome and encouraged to come.
    • F3 Richmond has gone from a Nomad to a Region.  The pax is standing by to see what the hell that means.

    Lab Rat out

  • Send Chesney our Regards

    15 RVA F3’ers and 1 Nashville rep. made their way to WDog for a Hump Day leg stretcher.  Lab Rat planted the shovelflag and took the Q.  Lots of stuff to get in and only 45 minutes to do it, so let’s get to work:

    COP

    • SSH IC X30
    • Ball Dippers IC X20
    • Don Quixote IC X15
    • Arm Circles IC X10 little X5 big, Reverso
    • Sit Outs Break Dancers IC X15
    • Crab Cakes IC X20
    • per request of EF Hutton, Richard Kimbles OYO X10

    THANG

    • Love Hill- partner up, one man runs to the gate, the other excersizes downhill until runner tags in (you all know the drill by now).  Excersizes performed:  Lunges (deep, ladies), broad jump burpees, inchworms.  When both members of team converge at gate, plank up and wait for six.
    • Rusty Cage- 2 minutes at the pull up bars, get in AMRAP in time alloted.  No guidance from Q, do them with or without partners, just bang ’em out.
    • 11’s- In amphitheater, run up to top for Freddie Mercuries, to the bottom for American Hammers.  Go until time runs out.
    • Mary

    BOM/COT

    NMS

    • Wow, so much to cover this morning!  First off, great job to entire pax this morning for pushing thru an action packed workout!  The Sugar Rays will always be the lead guys, but the six is much closer to them than it used to be.  This is truly what pushing each other is all about.
    • Also, Old Toga is in full swing.  Thank the gods.  YHC worries about lack of mumble chatter when he has the Q.  Thankfully, Old Toga and TYA are there to fill the void.
    • Speaking of mumblechatter, you would have thought there was a mime on stage at the Apollo with all the groans that were heard when Q changed the cadence.  The pax were not fans….plan on seeing that again in the near future.  Hint:  Slow SSH’s suck.
    • Love Hill was friggin’ dark.  Anybody else run smack into that big-ass branch at the bottom?
    • Probably the easiest EH in history this morning by Saab, BT, and Lab Rat.  When the excited guy comes up and asks, “what group is this?!”  BAM, see you Saturday.
    • YHC is always giddy with excitement when visitors come out to WDog/Dogpile.  We get to show off our crown jewel AO!  So glad to have you this morning, Mighty Stork!  You repped your pax well this morning.  Seriously, tell Chesney he is missed and we hope he is doing well back home.  You are welcome back any time, sorry we didnt get to pull you in to some 2nd F this evening.
    • Everyone please thank Hardywood for choosing the winding-death-path of rock-steps on the way to rusty cage this morning.  You know it’s dark, right?
    • Also, speaking of “rusty cage”  HoneyDo called pull up bars this during Grunge workout Saturday.  Lab Rat thinks it should stick.
    • What else?

    Announcements

    • BRR trunk slamming in 8 days.
    • ReeseStrong immediately following the weekend of BRR.  F3 Richmond team is tied for first….are you kidding me?  Sign up!  5K “the hard way” is an option.  Winner gets prize.  https://runsignup.com/RaceGroups/4045/Groups/284254
    • Hills Run followed by dinner and a movie, casa de TYA.  Run stats at 5:30 pm?  Or do like Lab Rat and show up after the run for beers and BBQ.
    • Thoughts and prayers for long time client of Hardywood who sadly lost his fight with PTSD and took his life this week.  Another needless loss of a true American Warrior.

    Lab Rat out.

     

  • Inaugural Running of the Tomatoes

    Enjoy the theme song, 40 somethings…..

    The Gloom of Atlee was penetrated for the first time (officially) by six strong runners out to improve or recover, depending on how the rest of their weekend went.  The route was as follows:

    -Head out the parking lot and back to the gate, pass under or around to Honey Meadows Rd.

    -Hang a left on Honey Meadows, pass second bus, turn left into bus parking lot.

    -Follow sidewalks along the front of the schools back to starting point.  1.6 miles or so.

    -Repeat until done.

     

    NMS

    Unusually, the Q was not early this morning, due to his intestines not owning a watch.  He then had to explain where the name “Tomato Run” had come from, and what significance it had to the F3 community.  YHC had the feeling that the pax was unimpressed with the name.  Oh well, you had to be there.  It is much funnier when you have a beer or three in you.  Once we got started in the actual running part of the morning, the pax basically paired up and got to work.  BB and Carpenter set an early pace, leaving the rest of the pax in the dust.  Anchovy and Phonics held back for a bit, mentioning bro-code runs.  After a mile or so, YHC released them from any manly violations, and they quickly distanced themselves.  That left Spit and Lab Rat to cover the six.

    Spit is just starting to get into running regular (again?) and put in a good showing this morning logging 4.5 miles.  YHC stopped to EH a former Seal Team member and his dog on the track, falling a little short of planned 5 miles.  Distances for the faster pax unknown, but would guess they were right around the 5 mile marks.

    While not exactly fall running weather quite yet, at least it was somewhat decent.  Also, YHC was thankful to not be wearing flannel.

    Announcements:

    -Congrats to our own Anchovy, Sticky, and Spike for going out Saturday in miserable running conditions at Patrick Henry Half Marathon.  Well done, gents!

    -ReeseStrong 5K 9/17/16.  Sign up for F3 team.  Right now, we are tied for the biggest team!

    -Blue Balls has the Q at DaVille tomorrow

    Lab Rat out.

  • Pre-Blast for Tomato Run

    Due to the swelling ranks at DaVille, and the fact that several of our group already run together regularly, we are implementing a run from same meeting place as DaVille workouts (Atlee High School).  This run will be every Monday, 5:30 to 6:15 a.m.  There will be a few distance options available to make it friendly to those that are just starting out running to those that win 5K’s.

    Most routes should be on relatively traffic free streets, but headlamps and reflective safety devices are still recommended.  See you in the Gloom!

     

    Tomato Run

    • Atlee H.S. 9414 Atlee Station Rd, Mechanicsville, VA 23116
    • Mondays 5:30 – 6:15 a.m.
    • Effective immediately