Author: Lab Rat

  • “Paying to workout, that’s like paying for porn!”

    A gorgeous morning for a workout, and 23 brothers agreed!  24 total of a fine breed of men started their Saturday with a bang.  Is that a Dogpile record????  It’s got to be close.  YHC stuck a shovelflag in the ground, and here is what went down:

    COP

    (Disclaimer:  all numbers selected are completely arbitrary and have no meaning whatsoever)

    • SSH X28 IC
    • Don Quixote X21 IC
    • Ball Dippers X18 IC
    • Arm Circles X10 little X5 Big, Reverso
    • Full Supination Merkins X12 IC
    • Dreya Rolls X10 OYO

    The Sippy Cup Bridge Run

    • Start at toll booth, head south on Nickle Bridge.  X1 burpee at every light pole
    • Fastest 3 pax (plus ties) go to Riverside Dr. X20 merkins then had back north, X1 Dreya roll at every light pole.
    • Rest of pax drop and do X20 merkins when passed by fastest pax member, then return north bound (X1 Dreya roll at each light pole).

    Amphitheater 11’s

    • Freddie Mercuries while waiting on pax (X28 IC)
    • Full supine merkins at bottom of amphitheater
    • Incline APD’s at top
    • Run perimeter of amphitheater when complete

    The Testing of the Q

    • Q does 1 burpee for every pax he cannot name.  3 burpees performed by Q.
    • All pax does X10 OYO burpees

    COT/BOM

    OK, so no avoiding the obvious:  the story of the day was the Q having no idea who a certain member of the pax was (Pax Member X), even though Pax Member X knew Q.  YHC was racking his brain thru the entire set of 11’s trying to come up with name.  No luck.  So, upon return to shovelflag, Q asked Pax Member X for penance. Pax Member X stated Q should have to do a burpee for every pax he could not name.  Sounds fair, let’s do it!  First burpee was visitor from Kernersville that Q had not met yet (Frodo).  Second burpee was pax member X (Conspiracy).  The third one is the only that Q is embarrassed over, as YHC named him last week (Seymore).  Turns out, Conspiracy had LIFO’d into a #Punisher workout a few months ago, which was also a Lab Rat Q (he also got a Kotter there).  Sorry to not have remembered you, but it’s been a while.

    The title of the BB was a quote overheard by Opus between unknown pax member and Conspiracy regarding Conspiracy’s posting to a certain pay to play workout group. (YHC’s money would be that Wilson said it.)

    Three lessons for all to take away from this:

    1.  If you want people to know you, you got to post up.
    2. You are always welcome back to F3!
    3. Dont mess with the Q, he writes the backblasts.

    Other than that, the pax worked hard today!  Beautiful views for the bridge run, and the 11’s in the amphitheater really  got the blood pumping.  Mumblechatter definitely picked up regarding the full supination merkins, where even Sippy complained a little (which speaks volumes).  That warms YHC’s heart!  You are welcome.

    ET’s was lively this morning.  One of YHC’s favorite parts of the week is the 2nd F after Dogpile, taking over the bar area with lively conversations and offending odors.  Glad to see TYA stopping in “the office” as well, although he made YHC put a shirt on otherwise he wouldnt sit at our table.

    Announcements

    Great to have our two visitors from NC!  Great to meet you, Frodo.  Good to see you again, Dr. Evil.  Way to represent!

    Also, Kotters to Winstons, who has been dealing with some knee pain.  Heal up quick, Brother!

    Special congratulations to Rosie for smoking a recent half marathon in Roanoke!  1:41, good enough to take 4th in his age group!

    Phonics is race director for Reese Strong 5K, proceeds going to help kids dealing with cancer and their families.  This is an awesome grass-roots organization, and we will have a strong F3 presence at the race this year.  It is the week after BRR, and it is family friendly.  Look for more details coming soon, but mark your calendars now.

    It is always an honor to be able to step out in front of such a great group of men to sharpen YHC’s leadership skills.  Thanks to each and every one of you for allowing that to happen.

    Lab Rat

    PS, Lab Rat hopes you enjoy reading this post with associated background music….courtesy of Conspiracy and Winstons!

  • State Champs – Softball

    11 Faithful and 3 FNG posted for a F3 show of respect at DaVille for the ladies State Softball champs on the longest day of the year. It went something like this:

    Short Mosey to front of High School to circle up for disclaimer and a few warmup exercises.

    Moroccan Nightclub x40, SSHx30, Imperial Walker x25, Mountain Climbers x20, Knerkins x15, Front Arm Circles x10 (small) x5(big)

    Mosey to the middle school field for a show of respect in a game of Softball. At home base Pax runs to 1st Base and does 10 Burpees.  Run to 2nd Base and do 20 Merkins, run to 3rd base and do 30 LBCs. Run to home and “Reset” order – 1st to home does 14 back and forth from home base to a fence post, 2nd to home does 23 back and forth from home base to a fence post, continue to last of the Pax to home base who does 1 back and forth from home base to a fence post. Repeat as Atlee is a repeating State Champion. Repeat again as we want Atlee to win another State Title. Plank to pay respect for all continuing to exercise.

    Pax Mosey to Middle school field.  Partner up.  Pax decided who is the most scary and least scary – A Bear, a spider, a crab or a human.  Youngest partner starts with “Fearful” Suicides, other partner waits till partner finishes in a “Virtual Wall Sit.”

    Fearful Suicides – Crab walk (least scary) 5 yards and back, spider walk (2nd to least scary) 10 yards and back, Bear crawl (3rd least scary) 20 yards and back, Human Run (most scary) 40 yards and back. Partner doing virtual wall sits then does their fearful suicide.  Plank to pay respect for all continuing to exercise.

    The sun is getting higher.  It takes drills to earn skills:  10 yards of bounders, 10 yards of Ass Kickers, 10 yards of high knees, 10 yards of sprints.

    Mosey back to shovel flag for Praise to our God (Arms straight out to the side, palms up, head leaning back) for the victory of Atlee Softball in their State Championship run. Hold for 2 minutes.

    COT-  Phonics took us out with prayer.

    Moleskin

    Abacus posted at 520am this morning to plant the Shovel Flag and the DaVille Pax started to file in continuously until start time.  It was great to do a have another good crowd and a hearty F3 welcome to No Deal, and Monkey.  As we departed the Shovel Flag for a run to just in front of Atlee.  This made for some good rebounding of sound as the counting bounced off of the Atlee sign. Most exercises were a good warm up, however, 25 Imperial Walkers were difficult. The PAX attacked the exercises with everything everyone had in the tank, which worked into a showing of respect.  Softball was a great show of respect.  It was discovered that Abacus is not the only one who struggles counting.  But Abacus appreciated the extra runs to the fence poles.  While planking up it was asked what is the scariest? Bears, Spiders, Crabs or spiders.  After the Pax decided who is scariest we mosey over and partnered up for fearful suicides.  Mumbling was loud and deserved as we spidered through the grass 10 yards.  Afterwords Grabber showed nice little reactions to the grass on his pipets legs. With the sun rising more and more the Pax quickly went through some drills as it takes drills to build skills to be a State Champion.

    In prep Abacus reached out to the coach of the Softball team and learned that “Burpees and suicides were definitely most hated, wall sits and planks were next.”  Looking back at everything, we had plenty of time to put some of this hate to pay proper respect for their hard work and accomplishments we sprinkled all of these in the work outs.  Thanks for letting me lead this morning.

    Abacus

  • Hills &Trails & Rocks & Dirt.

    8 Sunday warriors showed up this morning for trail day, in the glory and splendor of a beautiful sunny Father’s day morning with temps in the 50’s.  With our normal meeting spot being roped off, we borrowed the parking strip used for Dogpile as our makeshift starting point.  Other than that, the run took us on the now familiar and crowd pleasing route of Buttermilk to Forest Hill Loop, and back home on Buttermilk.  As a bonus, we got to return up Love Hill to complete the run!  Can YHC get a what-what!  Mileages varied between 8 and 9 miles, depending on which electronic device was wielded.

    NMS

    First off, let’s just get this out of the way….the men (and lady) that show up for trail runs are truly awesome.  Some are fast, some not so much….but at the core they are trail runners.  What does that mean?  They are in it for the beauty and splendor of the moment, and the comradarie found in their fellow runners.  What makes Sunday so unique is that we mostly run as a small pack that brings the 2nd F in to play more than the other days of the week.  There were several individual efforts and antics worth noting, but YHC feels that all who showed this morning put in a great effort that contributed to an awesome group run.

    The trails were heavily trafficked this morning, especially on the homeward bound leg of Buttermilk.  The first group we passed was a small pack of mountain bikers who seemed more concerned about their Strava stats than other trail users (i.e. the pax).  That got the anti-mountain biking mumble chatter going full tilt.  But then, we came across a group of obviously foreign tourists that seemed to speak little English and all were armed with cameras hiking the trails….this group started cheering as we made our way past….how awesome!  Not a quarter of a mile past them, a large group of mountain bikers had actually stopped to allow us by, and they started cheering us on as well!  How surreal…  Needless to say, these last two groups put all pax in a better mood for the homeward pull.

    Announcements:

    -TSB has shorts with pockets, but they face the wrong way.  So close…

    -Wilson states he hates running, but YHC thinks he only means on the road.

    -New AO tomorrow at the Stone House in Forest Hill park (Batteau)…Hardywood is VQ’ing with a shiny new SF.

    -Tuesday is roll call day!  Get out and post to any of the three workouts….and bring a friend!  60 total pax is the number to beat.

    -Thoughts and prayers to Aisle 5 and family….daughter is heading out to AF Academy on Friday and has hit some red tape that potentially could set her back on her journey.

    Lab Rat out

    PS, BB title came from YHC’s Father’s day gift when he got home from the run, a technical T with title for the logo.  YHC is happy.

  • Copernicus gets called out

    18 of the faithful and 1 FNG rolled up to the familiar grounds of Mary Munford for some partner up excersizes.  This is what unfolded:

    Disclaimer for the sake of FNG and YHC

    COP, all IC

    • SSH
    • split jacks
    • russian soldiers
    • arm circles, little and big both ways
    • merkins
    • LBC’s

    Partner Tabatas

    • Tabata 1: partner leg tosses
    • Tabata 2: Plank/jump overs

    Plank Walk Do-Si-Do

    • Bow to partner
    • Keep same partner, face partner in plank.  IC, plank walk to the four compass points, completing 5 four-count merkins at each point.
    • Bow to partner

    Human Steeplechase

    • Break off in two teams single file lines at one end of fields.  First man on each team planks up 6 feet out, next man completes manuever, then planks another 6 feet out.  Continue leapfrogging as a team to other end of fields.  TD Al Gore when complete.
      • Maneuver 1:  Jump over planking men
      • Maneuver 2:  Crawl under planking men
      • Maneuver 3:  Alternate over/under

    Indian Run

    • The Blue Angels:  Burpee Indian run back to SF
    • Group B:  standard Indian run back to SF

    1 MOM

    • American Hammers, IC courtesy of Marv

    BOM/COT

    • Jack London’s Credo, read by YHC

    NMS

    First off, lets get some business out of the way:  Flashdance was LIFO….albeit he has been MORE LIFO in the past.  Sippy could also be considered LIFO, but since he rides a bike or runs to the AO, he definitely gets more leeway.  Flashdance also brought YHC a sixer of beer too, so that makes it even on this side of the table.  Corporate did not receive any of said beer though, which might be more difficult keeping that out of Flashdance’s permanent file.

    Lots of mumblechatter during COP, which caused a slight hiccup in the counting.  That opened up the flood gates for the Pax to pile on YHC, even offering up youtube suggestions and possible relief counters to be brought in.  YHC blames it all on forgetting his beloved signature Buff this morning.  This led to a whole other issue later involving a return of the Lost and Found incident involving glasses that refused to stay put.

    Thanks to those of you that actually “bowed to your partner” during the Do-Si-Do.  Moments like that makes Q’ing a blast.

    So that brings us to Copernicus.  Poor Copernicus was heartbroken this morning when he found out this was a Lab Rat Q, and he wouldn’t have his “right hand man” to incessantly talk to him through the entire workout.  Apparently, some people find that kind of thing amusing.  Then, his good buddy Lab Rat called on him for a 10-count to see if he had been learning his way thru the F3 Lexicon.  Crickets….  Upon some guidance, Copernicus successfully counted backwards from 10, and the pax gave him an enthusiastic FEBA! to celebrate.  YHC hopes that Copernicus will continue to want to workout within earshot of YHC in the future, after being called out like that.  Much love, brother!

    Also, apologies to Marv for stomping on his cadence goal to YHC’s arbitrarily picked number of the morning (28).  That was going to be beautiful, and YHC ruined it.  Once again, lack of #Buff is the culprit.

    Welcome to FNG Meat!  He was a boss this morning during partner tabattas.  Another former baseball player (pitcher), although YHC forgets where he hails from.  Hopefully Rosie can post up a detail or two in the comments.

    Other than that, the group pushed hard this morning, and lots of calories were burned.  Well done, men!

    Lab Rat

     

    “I would rather be ashes than dust!
    I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot.
    I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet.
    The function of man is to live, not to exist.
    I shall not waste my days trying to prolong them.
    I shall use my time.”

    ― Jack London

  • PREBLAST AO and Time change for #Punisher Memorial Day only

    While contemplating Monday morning workout plans over a plate of smothered and covered, YHC, HoneyDo, and Hardywood came up with the brilliant plan of moving the Monday morning workout to 7 a.m. at Tredegar Parking lot.  This is the parking lot at the footbridge to Belle Isle.

    This will be a hot-potato style Q that will be kept between the ditches by Lab Rat and Honey Do.

    Also, it will be Memorial Day, so if you have a shovelflag, bring it!

    Questions can be directed at Lab Rat.

    Complaints can be directed at HoneyDo.

  • Charles Bronson makes his F3 debut

    17 Pax didnt have anywhere else to be this holiday Saturday morning, so why not come work out?  Sounds great, let’s get busy…

    COP

    • SSH
    • Hillbillies (the Johnsonville Hop)\
    • arm circles, reverso
    • Break Dancers (much preferred name to step outs)
    • Crab Cakes
    • Pass the Q to HoneyDo so that he can call out his beloved Richard Kimbles (X10 OYO)
    • From pavement to inner circle:
      • bear crawl, crawl bear back out
      • crab walk, walk crab back out
      • plank walk, walk plank back out

    THANG

    • Charles Bronson
      • X50 SSH, sprint to second flag, army crawl to third flag, slow jog to first flag
      • X50 Burpees, sprint to second flag, army crawl to third flag, slow jog to first flag
      • X50 Merkins, sprint to second flag, army crawl to third flag, slow jog to first flag
      • X50 LBC’s, sprint to second flag, army crawl to third flag, slow jog to first flag
      • X50 Jump Squats, sprint to second flag, army crawl to third flag, slow jog to first flag
      • When finished, run the Carillon steps, alternate between American hammers and flutter kicks between each pass
    • 11’s in the Ampitheater
      • American Hammers at the bottom of the ampitheater
      • Freddie Mercuries at the top steps
    • Behind the flags Indian Run- 1 lap around the greenway then back to the truck.
    • 1 minute of Mary- extended Superman.

    COT

    • Reminder to say personal word of thanks for those that gave the ultimate sacrifice in service to our country.
    • “The Man in the Arena” by Teddy Roosevelt

    NMS

    YHC did the “Charles Bronson” workout many moons ago while training for his first Tough Mudder event.  It was developed by a TM legend known as “Mustache Man”…YHC remembers it kicking butt back then, so was wondering how the Pax would do.  Lab Rat 2.0’s dry erase board was brought in to play so that the pax could concentrate on the task at hand, and not remember the excersizes and orders.  Dry erase board seemed to be much appreciated.

    Also brought in to play were 3 shovel flags that were carried with the pax from spot to spot (and served as the Bronson markers).  Most pax had the opportunity to take turns carrying a flag for at least a short distance.  This was so well received that Hardywood borrowed one for his run back to his car parked at Ellwood Thompsons!  YHC decided that was a momentus occasion worthy of capturing, and was delighted to find Saab running along side for a truly spectacular image of patriotism and athletic endurance.

    Speaking of athletic endurance, T-claps to Saab, Sippy Cup, and Hardywood for moseying to and from The Dell this morning.  Yall are inspirations to us mortals.

    T-claps as well to the newer pax members for posting up this morning, way to work Gentlemen!  Most notably Spit and Grabber (coming in hot from Daville), as well as Lost and Found, who YHC had the pleasure of meeting for the first time this morning.  Also, glad to see Viral back in the mix….although his merlot would have benefited from a 45 minute workout!  Way to hang in there thru the Suck!

    YHC broke tradition this morning and took us out with “The Man in the Arena” speech by Teddy Roosevelt.  YHC had two thoughts for doing this instead of the traditional prayer:

    1.   A reminder to the Pax that although most of us are Christian, F3 is welcome to ALL men, regardless of religious calling.
    2. It is a bad-ass quote that absolutely applies to all those that “dare greatly” every single morning they crawl out of that warm fart-sack and embrace the gloom with their fellow F3 brothers.  We are a group of doers, and there is no room for “cold and timid souls” in this group of men.

    Announcements

    • Daville and Spider Run T-shirts pre order thru June 1.  Free shipping thru memorial day if using the code: REMEMBER
    • Trail run 7:00 a.m. same bat channel.
    • River Run on Monday moved to 7 a.m.  See preblast for details.
    • Punisher on Monday special Memorial Day time and AO change:  7 a.m. at Tredegar Parking lot for the Belle Isle footbridge.  Preblast announcement coming.
    • F3 Richmond Linked In group is live!  Start networking with your brothers in the Gloom!
    • Congrats to Swirly 2.0 for HS graduation!
    • Thoughts and prayers (and opportunities) for Viral, who is looking at a layoff in the near future.  Hopefully he can put some details on what he is looking for out there….maybe on the Linked In page???

    A pleasure to lead this morning, gentlemen.

     

    Lab Rat

  • DaVille done blowed up!

    YHC rolled up to a crowded parking lot this morning, thanks to the quality EH’ing of The Carpenter and Abacus!  Circle K planted the shovel flag while YHC put on his shoes.  16 men (including 3 FNG’s) came out to make today a great day, and it went down something like this:

    COP (all IC)

    SSH

    Copperhead Squats

    Skip Jacks

    Arm Circles little and big….Reverso

    Merkins

    LBC’s

    Parking lot Tracers

    Mosey to bus loop for 4 corners:

    X20 merkins

    X20 2 count flutter kicks

    X20 Dips

    X20 WWII situps

     

    Mosey to closest basketball court:

    -Partner burpee suicides: 

    One runs burpee suicides while partner sits in the people’s chair. Rinse and repeat.

    Triple check:

    -Run loop around lone car in parking lot

    -Alabama Prom Dates

    -Balls to the Wall (courtesy of Circle K)

    Mosey to flag for 3 Minutes of Mary:

    -Flutter Kicks

    -Superman

    NMS

    YHC had a game plan in mind this morning for 5-6 guys of similar fitness levels.  That game plan got completely demolished by half of The Carpenter’s congregation (the male half) showing up for a beatdown this morning.  OK, let’s wing it!  The funny thing is usually new guys are kinda quiet, because they might only know 1 or 2 guys and they are out of their comfort zone.  Not this clan!  These guys were ready to dig in to a whole heaping pile of F3….and who is YHC to disappoint?

    YHC is grateful that Bleeder and Circle K posted this morning to help out with demonstrations and keeping up with where guys were during the workout.  Over half this group was either true FNG’s or posting to their first official AO, so explanations were higher than normal for a non-Fudd-attended workout.  All went smoothly though, and we didnt lose anyone.  Also, for those that brought out the enthusiasm, that was beautiful!  Q’ing this morning was an endeavor, but the positive attitudes made it fun.

    Also, a big thanks to Abacus and The Carpenter for the A+ job on EH’ing!  YHC hopes that all these fine gentlemen will continue to post, and drag their friends and neighbors out along with them.  All men welcome.

    One final word:  There were guys of various fitness levels out there this morning so YHC wants to ensure that everyone knows these workouts are designed to be tough for everyone.  “You versus you”  means do what you can, then move on.  Another way of saying it is “fake it til you make it”.  Also, most importantly, know that we WANT you here.  It can really suck at first, but if you keep coming out, you WILL improve.  “The workouts don’t get easier, YOU just get stronger.”

    One final note:  TClaps to Grabber and Arm Pit for embracing their (relatively new) F3 names.  Way to lean in to it!  (Arm Pit reminds YHC of Jim Brewer, and Grabber has hand gestures, like he came from Charlotte…..just think of Guiness….only his name is “Grabber”)

    Announcements:

    • DaVille T-shirts are available for pre-order thru June 1:  http://f3.mudgear.com/collections/va-richmond/products/f3-richmond-daville-pre-order
    • Spider Run T-shirts also available for pre-order
    • There are workouts every day across the Richmond area.  Check the schedule and post often.

    See ya’ll in the gloom,

    Lab Rat

     

     

     

     

  • DaVille extension….Baseball!

    10 rose up meet at 615 in front of our cabins at the Williamsburg Christian Retreat Center for a F3 experience as we were all together for a men’s retreat . Abacus let everyone know to work out at their own pace, we are not professionals and you need to listen to your bodies.

    COP:
    Mosey over to the field 1/3 of a mile from cabins

    SSH x25
    Don Quixote x15
    Arm Circles 15/5
    LBCs x25

    The Thang:
    Baseball!

    Run to 1st Base – Who is on First – Heels to Heaven 10/20/10
    Run to 2nd Base – What is on Second – Merkins 10/20/10
    Run to 3rd Base – I don’t know – Burpees 10/20/10
    Home sweet Home – Trees – Run to tree and back “x” number of people behind you
    (3x – first round 10 each, then 20, then 10 again)

    20 count recover

    Mosey to 2nd base

    “Second to the Wall”
    Bear Crawl to middle of field
    Frog hop to Center field wall
    Crab walk to middle of field
    Imperial Walked to 2nd base
    Repeat

    10 count recover

    Mosey back to cabins:
    Flutter x25
    Scissors x15
    WWII x15
    Yankers 6 count x5

    Moleskin:

    The Carpenter called Abacus and said an intro of F3 was needed at a Restoration Church men’s retreat. Abacus listened and obeyed. He scouted out the area and thought of No Tool and his affinity to baseball. In counsel with The Carpenter they developed a “Baseball” workout to introduce F3 to some men.

    10 men started out and one (Modifier) went out and ran on while all others finished moseying to the baseball field. Running to a different # of trees was appreciated by the pack as it brought everyone back together. We still enjoyed planking as we appreciated the struggle of 3rd base. Everyone was happy to be finished with baseball till “2nd to the Wall” was announced and engaged.

    Moseying back to residence brought an ab play out of Abacus as we had some time left. With 8 FNGers we spent some time on etiquette and enjoyed naming everyone. It started out with Spit telling us a little about himself and then spitting. It then ended with Gill talking about his reputation to release people to the industry and not wanting “guillotine” to be a distraction to co-workers he may invite to F3 in the future. A good time was had by all. The Carpenter led us out in a solid, soul searcher prayer.

    Announcements:
    DaVille normal is at 530 sharp at Atlee High School. There are 13+ other F3 sightings every week. Check the website for time and locations.

  • Dominion Riverrock and canoe race

    F3RVA:

    Dominion Riverrock is this weekend from Friday to Sunday.  In addition to running the 5K (dog wave) and the half marathon Sunday morning, my dog is participating in the air dog competition on Sunday afternoon.  If you are planning on being down that way, make sure to bring the kiddies by to see “Oakley the Flying Burrito” take to the ramp, Sunday at 2:00, then hopefully make the finals at 4:00.  More events can be found at http://www.dominionriverrock.com/

     

    Also, if you are looking for something completely stupid to do, my father-in-law and I are doing a paddling race next month, June 11 and 12.  Check it out, and if you are interested, see me regarding details.  We are doing the 100 miler.

    http://www.jamesriverrundown.org/

     

     

    Lab Rat

     

  • This sucks, let’s do something else

    Three of the faithful and 1 FNG used questionable judgement, and posted to DaVille during a lightning storm.  Really?!?  OK then, let’s roll…

    COP

    All, IC:  SSH, Skip Jacks (?), Don Quixote, Merkins, (maybe another thing or two)

    THANG:

    -Parking lot tracers:  Run up parking stripe, karaoke over to next stripe, run backwards down.  Repeato to the first island then face other direction.  Go to the end of parking lot.

    -Mosey to soccer field for “Love Angle”.  No hill to work with, so YHC modified this crowd pleaser to match the terrain.  Partner up, partner runs to first light pole, then angles down to beach volleyball court.  Touch the net and run back to tag out partner.  Partner closes the distance alternating between lunges, broad jump burpees, and walk out merkins.

    -11’s across the soccer field, pole smokers and Richard Kimbles burpees.

    -Ring of Fire (Rosie style):  Pax starts in touchdown Al Gore, first man drops for 10 merkins, then holds plank, send it around.  Back to first man 10 merkins then back to TDAG, send it around until everyone gets a turn.

    1 MOM:  Flutter Kicks brought to you by TYA

    NMS

    YHC was very happy to see TYA roll in….and to have finally got Randy (FNG) to post.  Baggage Claim continues to make DaVille his home on Tuesday mornings…he is a reliable face in the gloom here now.  Gotta get him out to meet the RVA crowd though.  The pax was treated to some nice distant lightning as we got going this morning, so I am sure it was a downpour on the south side for Gumbo’s VQ.  Hope it went well down there!

    The workout started out innocent enough….with TYA calling parking lot tracers “fun”.  Ok, time to tighten the screws.  Love Angle let everyone (including YHC) know we were here to work.

    11’s was initially called out as pole smokers and Richard Kimbles.  The pax chose to do RK’s descending, so after the first round of excersizes, it seemed cruel and unusual to go thru that many of THAT excersize.  Audible was called, switch to standard burpees.  Also of note, pole smokers were done on an incline, which really worked some magic late in the reps, at least to YHC.

    The weather stayed pleasant, with no lightning strikes….so that’s good.  Thanks for the opportunity to lead, gentlemen!

    Also, welcome to Randy (Phonics)!  Phonics is a great guy that I hope will quickly become a regular to DaVille and other AO’s.  Thanks for coming out, brother!

     

    Lab Rat