Author: Lab Rat

  • Minus one, minus three, plus 1, minus 1, plus a cameo appearance

    Ten pax showed up this morning, in what turned out to be a very lucid group.

    ROUTE:  North Bank to Belle Isle to the top of Belle Isle, then over and home on Buttermilk.  Q’s gps watch came in around 7.4.  Wilson’s phone reported 12 miles and change.  Reader can decide which is closest to true.

    NMS:

    • With the humidity still lingering, and watching two of our regulars overheat over the last week, going long didnt seem to be prudent.  The plan was initially to stretch out 11 miles and do the full monty, which got cut back to full loop plus Belle Isle hill.  With the oppressing heat and humidity looming large on the first couple miles, the Q threw in the towel and decided the same loop from last week would be the safe bet.  YHC received no arguments, so it must have been the right call.
    • TYA surprised everyone and provided YHC a welcome distraction from his unpreparedness by showing up in jeans and a golf shirt.  Turns out he was still feeling affects from Friday’s run and smartly decided running would do more harm than good at this point.  He did drop off TSB, who we have been missing while she was out nursing a sore ankle.
    • Lab Rat should not Q, as he is never ready to go and always seems to have issues.  He could not get the Jerusalem Cruisers adjusted properly, and suffered for it this morning.
    • Circle K took off on his own route on the bike this morning, quickly followed by Conspiracy, who was next to leave the group.  Our first planned stop of the morning brought us to Buttermilk trailhead, where we lost TSB (planned pick up by TYA) and Trophy (fighting thru a cold).  The pax also gained one member, when we invited FNGal Brooke to join us on our last leg.  She gladly accepted, and pulled Offshore and Saab along on a blistering pace for a couple miles.  She then bailed out on one of the switchbacks citing the need to be headed back to the house.
    • As pax was leaving to head over to ET’s, we spotted Hardywood.  He was in his usual bright eyed and bushy tailed mood, despite being 15 miles deep into a run that went God knows how long.  That gave Saab and YHC fodder for conversation on how anybody could be that perpetually chipper…..we are envious!
    • ET’s with the guys and TSB, as usual, was entertaining.

    Lab Rat out.

  • Station 2 Station

    18 men took various modes of transportation this morning, but all arrived at the Shovelflag for DaVille.  Lab Rat took the Q, and we all embraced The Gloom that has been creeping it’s way back in to our workouts.  With Opus’ green light to guide our way, here is what got done:

    COP (all IC)

    • SSH X25
    • Ball Dippers X20
    • Arm Circles X10 little, X5 big, Reverso
    • Full Release Merkins X15
    • Dying Cockroach X20

    THANG

    • Stations:  Break up in to 5 small groups.  Each group starts at given station and performs exercises appropriate for that station as they see fit until runner group relieves them, then group moves on to next station.  Rinse and repeat until Q says stop.
      • Merkinville:  Exercises included merkins of various types, muscle ups, dips
      • Pull up bars:  pull ups, chin ups, hang-theres
      • Legsington (get it?):  step ups, jump ups, donkey kicks, lunges
      • The interstate:  Big-ass tire flips
      • Runners:  from station to station around track
    • Human Steeplechase:  Two groups, first man planks heading across field.  Second man jumps over first then planks.  Leap frog to the end of grass.  Repeato, only going under instead of over second time across.

    NMS

    The Gloom has definitely taken hold of the workouts lately, which the Q was ill-prepared for.  He took an odd route across the back of the schools, introducing the pax to various dangers which included (but were not limited to) hidden farm equipment, trailer tongues, and a ditch full of pirhanas (maybe)!  Luckily, Opus brought a green light.  YHC doesnt know how much it helped visibility, but he did enjoy saying “red light, green light” whenever in the presence of said light.  (Shiny objects on strings will also have the same effect.)  Also, Grabber brought a flashlight, which for some reason remained in his pocket and had bells on it.

    YHC was thinking about what to do this morning, and how to incorporate 2 things that had been under-utilized lately at DaVille:  the tires and pull ups.  The plan was to break up the large pax into smaller groups so that there werent huge lines of guys standing around waiting to do something.  From YHC’s perspective, it seemed to go really well, as Lab Rat got to chat with Weiner a bit, a pax member he did not know.  Hopefully the other groups had similar 2nd F opportunities.

    The infield was recently cut, and LabRat just could not resist the temptation of rolling around in the prettty grass just once, even though it would mean no Mary and we would run a couple minutes over.  Had to be done.  He was immediately rewarded by being the sucker that planked in the puddle, and having half the pax stomp water in his face.  He thinks it was on purpose.

    Also, since YHC has built up a reputation as a talker, he would like to give honorable mention to Phonics, who is becoming quite the social butterfly himself.  Big difference though, is Phonics is just a much nicer guy than YHC, and the pax has not heard him sing in the middle of a workout (yet).  Well done, Phonics!

    YHC hopes that everyone enjoyed themselves this morning, and he thanks the pax for coming out and supporting “Play Time with Lab Rat”, because he had a ball this morning….sore legs and all.   It’s a pleasure to have the opportunity to lead such a fine group of men.

     

    Announcements

    • BRR informational session tomorrow night….last ditch effort to put one more butt in a van seat.  Any takers?
    • Reesestrong 5K has an F3 team!  Sign up here:  https://runsignup.com/RaceGroups/4045
    • Offshore is organizing an F3 team for a bike ride on September 24th benefiting the American Diabetes Association http://main.diabetes.org/site/TR?team_id=728706&fr_id=11465&pg=team.  MOffshore has been type I for 30+ years, and mother of Offshore has been type II for 10+ years.
    • Initial planning in the works for 2 more Mechanicsville workouts, and we will need more Q’s.  If you are thinking about stepping out of your comfort zone and into a leadership role, please see one of the regular Q’s and we will be happy to help you get your feet wet.  It really is something anybody can do.  Heck, even Lab Rat does it.

    Lab Rat out.

     

  • HEAT

    7 Pax members practiced questionable judgement, ignored the heat advisories, and showed up to get some miles in on the trails this morning.  It was hot.  This is what we did:

    -North bank Trail to Belle Isle, around the west side.  Buttermilk trail back to the barn.  The Q’s gps watch clocked in at 7.25 miles, individual mileage may vary.

    NMS

    There was some dissension in the ranks this morning as the Q mentioned the planned shorter distance due to the heat…YHC is all about hard core, but this morning was not one to mess with Mother Nature.  The goal was to get in a good run and get the hell out of there.  Planned run should have been shorter to be honest.  Hopefully next week will be more conducive to higher mileage.  BRR has firmly grabbed hold of this group!

    Saab had places to be afterwards, so he and Conspiracy took off to clear the spider webs out for us.  Turns out there was no need, seeing that the trail was absolutely packed with early risers trying to beat the heat….more people that I can remember seeing on the trails on an early morning.  The rest of the pax stuck together in no rush, taking turns circling back.

    Rosie lived up to his namesake, bright and chipper all morning.  Great to have you out, YHC hopes this morning’s run was tick free for you!

    Blue Balls continues to post to Sunday trails, and is now considered by YHC to be a regular member of the pax here now.  Great to have you around, BB!

    Aisle 5 had a hard time finding his groove this morning, and actually had to let a little steam out of the radiator afterwards, but there is no quit in this man.  AYE!  Aisle 5 has really shown YHC what hard work means, and YHC is proud to get to run with him every week.

    Saab still abides as well, even with his ridiculous schedule.  YHC thinks that his “fallback week” is BRR.

    There was a definite hole in the pax this morning without TYA.  Hope you are feeling better, buddy!

    2nd F at ET’s for Aisle 5 and Lab Rat, where topics covered were:  Family, gluten, beer, and our mutual admiration of all things Wilson.

    Announements

    • Offshore is organizing an F3 team for a Family Fun bike ride (10 or 20 mi) benefitting the American Diabetes Association: http://main.diabetes.org/site/TR?team_id=728706&fr_id=11465&pg=team on September 24th.  Registration is $20.  YHC pledges to satisfy the fundraising requirements for all F3 Richmond members, Ms, and 2.0s, though additional fundraising is most welcome.  With the release of the Panama papers, its time to empty some Offshore accounts
    • F3 team for Reesestrong is here:  https://runsignup.com/RaceGroups/4045/Groups/284254

    Lab Rat out.

     

  • Scratch That Itch

    17 faithful to DaVille, 1 stand-in for Lockjaw, plus 2 FNG’s showed up this morning to make it a great showing for a foggy start to the day.  There was a shovelflag.  To horribly quote Marvin Gaye, “let’s get it on”…

    COP (all IC)

    • SSH X30
    • Ball Dippers X20
    • Don Quixote X20
    • Arm Circles X10 little X5 big, Reverso
    • Merkin X10

    Pole Smoker Indian Run

    • Grab some wood, first pax member does 10 pole smokers, the pax holds 6 inches.  Run to next pole down.  One time thru was plenty with 19 pax.

    Ultimate Frisbee F3 Style

    • Divide into teams by doing partner leg throws.  First on the ground was skins, second on the ground, shirts.
    • Every time frisbee touches the ground, pax does called out exercise
    • Upon on interception, throwing team does called exercise
    • Upon touchdown/homerun/goal/unit/point, defense sprints down field

    1 MOM

    • American Hammer IC

    Numberama/Namorama/BOM

    NMS

    So, YHC was talking with Lockjaw about how great of a “beatdown” the last Ultimate Frisbee at MM was and said we should do it more often.  YHC committed to calling same workout at DaVille, since he had the Q.  Lockjaw couldnt make it up, but instead sent Toga up to monitor DaVille operations.  Ultimate was still going down, as soon as the gloom lifted enough to see.  While waiting for the sun to burn off enough fog to be able to see, the pax got busy with some warmups and a little Pole Smoker Indian runs.  20 guys is too many for that though….one time thru was plenty of 6 inch holds to go around.

    As soon as Ultimate started going, the pax had to be reigned in a bit, because the competitive juices were flowing.  Momentum had to be stopped during drops to perform called out excersizes, which took a couple turns to grasp.  After that, it looked like this was going to be another drop-fest like the Mary Munford pax demonstrated last week.  However, both teams shook off the cobwebs and looked like they knew what they were doing.  The shirts held off a skins rally towards the end to pull off the 3-2 victory.  Since YHC was on the losing side (again), everybody got to do 10 burpees to celebrate.

    DaVille picked back up the F3 expansion today with a pair of triple-hates:  Welcome FNG’s Daisy Duke and Flea!  Daisy Duke tried to push the fact that he is a runner upon the pax, but his skimpy shorts were too much to overlook….I mean, he wasn’t going to get “Usaine Bolt” anyways.  Flea was named for being a bass guitar player and the pax pulling up lame after a good go at naming Daisy.  Still a solid name though, there just wasnt much variety.  Both these young men are off to college in the fall, but YHC hopes that they will continue to post into the summer and visit us on breaks.

    YHC also hopes that all skins think of Lab Rat as you stop at every jutting corner of your respective offices to scratch that itchy back today!  Mrs. Lab Rat kicked YHC out of the house this morning to shower under the hose before entering!  Here’s scratching at you, kids….

    Announcements

    • First and foremost, thoughts and prayers to Emoji and family, as his wife starts chemotherapy today.  We are all with you, Brother!
    • Hump Day Happy Hour is tomorrow, see preblast for who/what/where/when/why/how
    • Convergance coming August 7th at Dogpile????  Watch for preblast.
    • #CSAP stuff for Reese Strong 5K.  See preblast.
    • A couple openings for BRR may still be available.  See TYA, or Lab Rat will put you in touch with the right people.

     

     

    Lab Rat out.

  • Third Place in the Tomato Festival

    14 Sleek showed up for BRR training this morning….or Friday runs…you can pick which sounds better.

    Route today is the instant classic Carillon route:  5-6 milers head down Grove to Boulevard, hang a right and make their way up the steps, around the back of the carillon, then head back out.  Hang a left on Douglasdale across 195, then right on Portland.  5 milers, dealer’s choice back to the shovelflag, 6 milers, head up to Patterson before making it back to Mary.  4 milers head down Grove, left on Blvd to Monument, back to the shovelflag on Commonwealth.

    NMS

    So, YHC has been wanting to do this route since Lockjaw first introduced it but was absent the two times it was done.  Not one to shy away from grabbing a Q, YHC decided to take matters into his own hands and call the route himself.  Problem was, he didnt quite prepare well enough to pass along said route to the rest of the pax.  Disgusted, TYA bolts mid direction, and the pax in a moment of pure brilliance stopped listening to babbling Lab Rat and took off after TYA.  There were enough veterans of the route to get everybody out and back again with no issues.

    No Tools and Bleeder took a route of their own devices, and looped around at about the 2/3 mark to offer morale support.  YHC was happy to see that Bleeder was able to keep the rubber side down on the route after the shaky showing pulling in to the AO.  Centrifugal force is awesome!

    YHC was happy to be able to catch up with DK, being that he was his first F3 “buddy”, but we have been posting to different AO’s lately.  Great running with you!

    YHC is also proud of TYA, as he got his plaque for coming in third in his her age group during our half marathon trail run last month.  Yes, that is correct:  Only 2 women aged 50-59 ran the half marathon faster than our very own TYA!  He was so excited he brought his plaque to show off!  Unfortunately, YHC lost the only photo evidence of the feat when his phone ended up M.I.A. that morning on the way back to Ratskeller.  Sorry about that.

    While Lab Rat is busy apologizing, let him also say sorry this BB is so late.  Between the missing phone and traveling out of town for the weekend, he just couldnt get it done.  Se la vie.

     

    Great work all, YHC hopes everyone had a steller weekend.

     

    Lab Rat out.

  • Pre-Blast: ReeseStrong 5K

    All,

    Our own Phonics heads up this race every year for a great cause.  It is the week after BRR, so everybody should be in great running shape to burn this race down!

    Seriously, this is a grass roots organization for a great cause headed up by some of the best people I know.  It’s not expensive, it’s not an all day thing, and it is right up F3’s alley.  Grab the family and come on out to support the kids and families that are going thru some really tough times.

    F3 will also have a booth set up, complete with shovelflags ready to EH anybody that will listen.  If you are interested in manning the booth for a bit, see Lab Rat.

    Here are a couple quick details:

    When:  Saturday, September 17

    • Starting Times
    • Gold Ribbon Kid’s Run   8:30 AM
    • ReeseStrong 5K Run/Family Walk  8:55 AM
    • ReeseStrong 5K Festival:  9 AM

    Where:  Rutland Shopping Center, just off Hwy 301 in Mechanicsville.  A warmup jog from DaVille AO.

    Who: All F3 and family is welcome to sign up under the f3 team.  This is a very kid friendly race!

    Link for F3 team signup:  https://runsignup.com/Race/Register/RaceGroup-284254?raceId=4045

    For more information on organization and run:  http://www.reesestrong.org/reesestrong-5k/

  • Trails run

    Apologies in advance for this completely thoughtless and straightforward BB.  Busy Sunday is rolling into a busy Monday morning.  It’s this or nothing:

    Eight pax showed up to hit the trails,  TYA was missing (out of town), but it was still 70 and sunny….

    ROUTE

    Start down North Bank, loop around Belle Isle, back on Buttermilk.  Option of Forest Hill Loop was taken by half the pax.  Distances should have been about 7 miles for short route, 10 miles for long route.  Circle K was on his aluminum horse and forged his own loop.

    NMS/Announcements

    Kotters to Trophy, good to have you out!  We hope to see more of you in the near future.

    Also, happy to see Mr. Rogers make it out to his first trail run.  YHC hopes that the timing worked out and you can make it in the future.

    Two distance milestones were passed this run….huge TClaps to THE Soutnern Belle and Aisle 5 for completing over 10 mile runs….their longest runs to date!  Well done to both of you!

    TSB announced she is doing the run phase of a team triathlon….which turns out to be a half ironman.  She is shaping up to be a helluva runner, and YHC knows that she will be ready to conquer 13.1 in September.

    About half of the pax stunk up ET’s afterwards.

     

    Lab Rat out.

     

     

  • R&R?!?

    12 Faithful and one moron showed up for some Mary this morning, and to make fun of the only guy in the RVA pax that could forget to wear shoes to a workout….Lab Rat.  Not to let that slow us down though, let’s get busy:

    COP

    -Mosey around half the grounds, finding the grassy path where possible

    • SSH IC X28
    • Don Quixote IC X20
    • Arm Circles IC X10 little X5 big, Reverso
    • Crunchy Frogs IC X15
    • LBC IC X30
    • Merkins IC X10 (15?)
    • Partner Leg Toss X25, Flapjack

    THANG

    • Ultimate frisbee-  Divide into teams based on who did leg throws first or second.  Any time frisbee hits the ground, pax does excersize of Q’s choosing.  Interceptions, the intercepted team does excersize. Upon score, the team scored upon moseys to opposite end of field.  Excersizes included:
      • Merkins
      • LBC’s
      • Squat Jumps
      • Deep knee bends
      • Crunchy Frogs
      • Burpees (upon interceptions)
    • Mary- 1 minute of Superman

    BOM/COT

    • A life worth living does not necessarily mean being comfortable.  YHC really butchered the quote he wanted.  Here is the true quote:

      On the frontlines-in humanitarian crises, in wars overseas, and around some kitchen tables here at home-I’d seen that peace is more than the absence of war, and that a good life entails more than the absence of suffering.  A good peace, a solid peace, a peace in which communities can flourish, can only be built when we ask ourselves and each other to be more than just good, and better than just strong.  And a good life, a meaningful life, a life in which we can enjoy the world and live with purpose, can only be built if we do more than live for ourselves.  -Eric Greitens, The Heart and the Fist

    NMS

    So the plan for the day was to do something lighter for those that had already been pummeled by the massive beatdowns from earlier in the week.  A nice game of ultimate frisbee with some excersizes thrown in for good measure seemed to fit the bill.  Also planned was a “half time break” COP.  Once we got in the action though, all that got thrown out the window, and plenty of excersizes were there for the taking.  “The every time the frisbee touches the ground”  turned out to be a death sentence, as everybody forgot how to catch.

    Of course, there were a few standouts, and TYA was not a member of that group.  Sippy is the clear player of the group, which everybody pretty much knew.  The rest of the pax each had their moments of glory, and everybody got plenty of running in.  While confiding in Sippy Cup preparing this workout, the concern was that the runners would run and the non-runners would stand around a bit, but that wasnt the case at all.  Plenty of hustle from everybody and WAY more excersizes were performed than expected.  Turned out to be a pretty good mix of fun and work.  YHC was completely drenched in sweat by the end.

    YHC would be a horrible Q if he didnt mention that Wilson caught the game-ending touchdown/basket/point/homerun thing to end the game, even though the “shirts” were up by at least one heading in to that  drive (it was not the “game winner”).  The skins were the clear losers, being that they had an extra man, lost the match, and YHC is sure that he is not the only one scratching his back on anything with a rough surface he walks by from doing LBC’s sans shirt.

    YHC hopes everybody enjoyed this morning as much as he did!

    Lab Rat out.

  • Post-Fireworks Smolder

    10 Brothers gathered in the humidity to prove there were still some fireworks to light.

     

    The Thang:

     

    COP

     

    • SSH IC X 30
    • Front Arm Circles IC X 10 little X 5 big, Reverso
    • ATMs – In plank, Alternating Shoulder Taps IC X 15; Tempo Merkins IC X 10; 10 fast Merkins OYO
    • American Hammer IC x 20
    • Mountain Climbers IC x 20

     

    Doracides (with partner)

     

    • One Pax does three-point suicides on the basketball court with 1, 2, then 3 burpees on the last stretch
    • Meanwhile partner Pax works through Squat X 100, LBC X 200, SSH X 300

     

    Ring of Fire

    • All Pax in a circle, hold People Chair
    • One Pax does 10 Werkins and then holds Six-Inches, then next Pax does Werkins until all Pax in circle are doing Six-Inches
    • Then one Pax does 10 Reverse Crunches followed by People Chair, around the circle
    • Final round is 10 Mexican Jumping Bean Squats followed by Six-Inches

     

    Indian Run around all three schools and then back to flag

     

    MOM

    • Superman
    • Flutterkicks

     

    COT

     

    BOM – The Carpenter took us out.

     

    NMS

     

    After a drenching couple of days, this morning felt like the muggy July it is supposed to be in DaVille. Lab Rat brought the shovelflag for YHC to plant. Grabber biked in as others arrived. Emoji woke us all up with his inspirational attitude and international orange shirt.

     

    The Pax seemed to breeze through the COP, even the ATM pusharama. This impressed YHC considering the brutal upper body beatdowns of late. Mumblechatter picked up at Doracides with a mix of groans and encouragement. Lab Rat and Stewardess engaged in a military style domestic dispute throughout the morning. The result was clearly positive motivation as Stewardess put on the afterburners during suicides. Considering Stewardess’s determined and less-than-pleased game face, YHC was grateful he was not in the cockpit of an F-22. The ROF elicited more groans, but all pushed through the challenge. TYA muscled through some straight-legged reverse crunches. The PAX must have appeared a proud, if ragged, team cruising through the Indian Run home. During Superman, Lab Rat reminded us that together we could all be the Greatest American Hero.

     

    Announcements

    Emoji shared that his bride is battling breast cancer. She has a crackerjack medical team and social support. They are poised to overcome this. He asks for thoughts and prayers. We are with you for anything you need, brother.

     

    Thank you for the opportunity to be a part of such an amazing group of men.

     

    Gratefully,

     

    Blue Balls

  • A Uniformed Pax, an FNG LIFO, and #22Kill

    15 Brothers and 1 FNG met the gloomy drizzle this morning to crush the morning.  YHC got there early (he was out of coffee at home and had to duck in to Wawa) to plant the shovelflag and watch the pax roll in.  Many Pax showed up in their shiny new Mud Gear sporting the Tuesday AO of choice, making us look all official-like!  Here is how it done got crushed:

    COP (numbers may or may not be accurate)

    • SSH IC X31
    • Don Quixote IC X27
    • Copperhead Squats IC X17
    • Crab Cakes IC X21
    • Arm Circles IC X10 little X5 big….Reverso
    • HIllbillies IC X15

    Parking Lot Tracers

    • Run parking lot line forward, karaoke over to next line, run line backwards, karaoke to next line.
    • Repeato until end of parking lot, switching directions at the island.

    Jacobs Ladder

    • Run up hill at front of Cool Springs track, do 1 burpee.
    • Run down hill, 2 burpees
    • Repeato to 11 burpees

    11’s

    • Bleacher 1 complete 10 Dips
    • Run to other side
    • Bleacher 2 complete 1 Derkin
    • Add/take away until numbers are flip/flop
    • join in on the abs by Abacus when complete

    (Optional) Burpee Indian Run back to Flag

    • Single file line, last man do a burpee (or not) then sprint to front.
    • Go back to flag

    1 minute of Mary

    • American Hammer IC X20

    COT/BOM

    NMS

    As mentioned, YHC arrived very early to the AO due to the Ratskeller being out of coffee (still plenty of beer though).  It was a peaceful morning to just be, listening to the wind whip at the Shovelflag as a light drizzle set in. How wonderful to be alive!  Opus was next on the scene, then the pax began rolling in. Excitement was higher than normal, as several members were sporting their new DaVille jerseys!  Talk of the town was Emoji, as he crammed himself into a size small fitted shirt.  To say it was snug was an understatement.  YHC is happy he didnt get the shorts….

    In the COP, mumblechatter was high, mainly because it was looking like our FNG streak was at an end.  BUT WAIT…WHO GOES THERE?!?  An FNG LiFO’d in to save the streak!  Also, Abacus has made his odd way of only counting to 10 the official DaVille stamp on F3 Nation.  Whether this will be green lighted by corporate remains to be seen, but it probably wont much matter because he has infected many impressionable young minds with it already.  Circle K and Mr. Rogers kept the old way alive.  The Q introduced a few new COP excersizes to the pax this morning, and he discovered that Hillbillies are VERY tough on cadence counting.

    The pax ate up parking lot tracers, then gunned over to the elementary school for Jacob’s ladder.  There was a man running the track in Lab Rat Summer Dress (shirtless), and he got the EH from several pax members.  YHC would be surprised if he did not post next Tuesday.  Blue Balls smoked thru the Jacob’s Ladder, and got a long rest in plank to recover.

    11’s was led by Abacus and Spike, with a few others making good showings.  Circle K ran with Lab Rat to bring up the rear, mostly because of the mumblechatter between the two threw their counts off more often than not.  “How many are we doing?” was asked at every turn.

    Burpee Indian runs is becoming YHC’s favorite way to mosey BACK to the flag.  Not everyone agrees.

    Leave it to fellow service members to really welcome each other into the fold with open arms.  Furball (Former AF pilot) took the charge of naming FNG (former AF enlisted).  Welcome Stewardess!  That’s good stuff there.

    After name-o-rama and before BOM, Abacus challenged all pax members to #22kill.  This is what Oyster has been doing the last couple weeks, posting a video to social media of yourself doing 22 pushups for 22 days to raise awareness to the fact that today, 22 former service members will end their lives by suicide.    F3RVA pax members be on alert, the challenge will be moving it’s way south.  You can see the video of 15 pax members taking on that challenge together either here (if the link will work), or over on the facebooks.

    Glad to have Mr. Rogers back in the mix.  Not quite a Kotters, but just happy to see him in the circle.

    Also, shout out to Furball for continuing to come out here and bust his ass week after week.  It ain’t easy, but you do it anyways.  Way to do it, brother!

     

    Announcements

    • If you are thinking about Q’ing (which every regular should eventually do), ask around for a copy of Freed To Lead, and get up with Lab Rat, Circle K, or Abacus for some helpful tips.
    • Wednesday Hill Run is at Hillcrest Drive this week, NOT Pump House, as was put out this morning.
    • F3 will have a booth and a team at this year’s ReeseStrong 5k.  Team will be open to all pax and family, this is a very family friendly event.  Saturday, September 17th (weekend AFTER BRR).
    • F3RVA workouts all week.  Lab Rat is always willing to clown car to (almost) any of them (it would be hard pressed for Lab Rat to show at SOT again).  If you want to get a workout in, the website or the app is your guide.

     

    Lab Rat out.