Author: Lab Rat

  • More than I thought…

    That was definitely the theme of the day. Ten pax was more than I thought would show up on a BRR day that was supposed to be a total rainy mess (it wasnt). Also, Wedding Singer called the route for the 4 milers and it was “more than I thought”.

    Route called was Reverse Carillon. Sippy was the only sixer, but opted to slum it with the 5 milers. 4 milers did a choose your own adventure, with Hitch having more adventure than he bargained for with some GI issues. Pullout and No Tools honked the horns as they rode past at 0530 to pick up any stragglers on the bikes (there were none).

    Great to run with Handshake this morning and work out some stuff. Your a good man, Charlie Brown.

    Lab Rat apologizes…

  • Just like old times

    A game time scratch left the Q slot open at the MannDate this morning, so Lab Rat jumped on it like a hand grenade at a SEAL convention (too much?). Not being an expert at kettlebell workouts, he reached deep into his bag of tricks back to his first ever Q…..in which he promised a then injured Bleeder (some things never change) that we wouldn’t run a step.

    Warmup:

    -Run 3 laps around the “track”. Everybody’s healthy, so why not?

    -COP with warmup and stretchy stuff

    THANG

    -12 minutes of farmer carry, alternating sides every 2 minutes

    -Slowsy to the back of the school where the picnic tables are located. In sets of 10 as the Q calls them: Step ups (each leg), incline APD’s, hand release merkins, and goblet squats. 5 or 6 sets of everything….roughly.

    -5 minutes of back friendly yoga.

    NMS

    This was my interpretation of the Men’s Health article called “5 exercises every man should master” that was floating around back when I was starting F3. They hold up, I think. It was nice to not have to worry about the guys that were finishing early, or the guys who were lagging behind, as the easy pace kept everyone together. If you worked on form, you got your workout in for the day without the need for doing ridiculous reps. AND for that,

    Lab Rat apologizes…

  • Breaking Tradition and Publishing a Gridiron BB the same day.

    But that’s ok, it will still go unread. But, just in case, here goes!

    11 shiny happy faces showed up for the first day in a while it actually felt…..nice. We made the best of it by rolling around in the grass and stuff. There was a dog, too! If you need more details, read on, I guess.

    -Parking lot tracers followed by 1 standard american Lab Rat COP.

    -Slalom run between the poles to the back of the school where the pull up bars used to be. 3 sets of all you got pullups on the cross beams.

    -Trail run to the pavilion for an Abyss triple check: abyss merkins, skull crushers, and run around the bridge and back.

    -Lindsay on the gridiron with situps and moutnain climbers

    -Yoga!

    NMS-

    Always great to be back where it all started for me…Good old Gridiron. The abyss merkins proved that you don’t have to do many to make a difference. The crowd was fun and the weather was great! Einstein’s is no Elwood Thompsons with their “weird fruit” parfaits, but the company was fun. See you next year! Just kidding, I’m going to make it out again before that. Until then,

    Lab Rat apologizes…

  • “What happens if you do a Beast 3 days in a row?”

    That was the question of the morning, as it was evident early on that Lab Rat neither posted nor read the backblast for No Toll from yesterday. I guess we can find out the answer potentially tomorrow at Mary or TWolf since we got round 2 in today.

    It was a nice morning, with a breeze and lower humidity. Seems like the southern terminus did not get the thunderstorm that we got in DaVille last night. It had the hard chargers ready to run this morning….right past the Q like they knew where I was going. Upchuck was quick to let them know I can be a slippery one and everybody reigned it in for a minute. We busted out a round of parking lot tracers, then a pretty standard Lab Rat COP to get everybody loose, then hit the main football field for the Beast. Bullseye is a master at the modify exercises game, and gave us a good one for round 5, which for now we will call the “Bullseye”….it’s a back lunge followed by a leg lift. Quad burner for sure! Nice.

    Afterwards, we did a modified triple check up the steps on the hill, partner runs while other partner does shifting planks….round 1 elbow, round 2 left hand high, round 3 right hand high. Since that went pretty quick we followed it up with a bleachers tour, serpentining (is that a word? Spellcheck says “nah, dog!”) it up and down the steps. Finish it off with a ring of fire, Rosie style. Al Gore in the circle, drop down and 10 merkins….hold plank as it makes it’s way back around. 10 more merkins then back to Al Gore. Lab Rat stole an extra minute of time to finish up….he apologizes.

    Announcements:

    -2 runners were hit by a car on Saturday while running with the marathon training group. Lab Rat would like to take this as a reminder that not everybody is looking out for you. Watch for traffic and WEAR LIGHTS AND REFLECIVE GEAR! No early funerals, please.

    -Upchuck is on a goal to be able to do 10 merkins by the time he is 90. He can now do 2. Or something like that, I wasnt paying much attention. See him for details.

    -Orange Crush’s 2.0 is laid up for 2 months after an infection in his leg. Thoughts and prayers….he is a pretty active kid and 2 months no movement is going to be tough.

    -Possible VQ tomorrow at TWolf? Only those who post will know.

    Lab Rat apologizes…

  • Standard Loop with the Standard Group

    Just a bunch of familiar faces out for a loop around the river this morning. Lab Rat was fresh off vacation and was glad to see some male buddies after a week with the family. Shakedown was out testing the waters with Maple, the new pup on her longest run to date….she did great!

    Good to see Gomer, whom I havent seen in a minute…he’s looking spry as ever and singing the praises of Cortizone. Saab did his regular road thing, but thought enough of us to meet at the COT and share a bite afterwards at ET’s. Lots of talk about the upcoming BRR with race times being released yesterday. Some new injury reports coming in, here’s to hoping those heal quick.

    Lab Rat apologizes…

  • Who’s The Q?

    7 Davillians and 2 summer tourists showed up for the raining summer morning workout. Around 5:30 we all looked at each other wondering who was the Q today? No one was sure who had signed up. This is where Spike decided to take on the lead and take the Q for the day.

    Here is what went down:

    Mosey over to the middle school football field.

    COP: 20 SSHs, 15 don quixotes, 15 hard release merkins, 25 LBCs

    The Thang: PAX went to side of football field for 11’s. Begin with 1 dip on bleachers and run across field to do 10 Derkins. Repeat counting up and down for each exercise with cross field runs between exercises. Next we moved over to the elementary school bus loop. Pair up with a partner. One person runs the loop while partner was performing exercises. Collectedly each group did 100 merkins, 200 WWII sit-ups, 300 squats. Mosey back to high school parking lot.

    On the way back to parking lot we ran into Dr. Tryhard who was scheduled to be our Q for the day. Apparently the website has some mis-information about the location. He had headed out to Hanover high school instead of Atlee.  Once getting to Atlee he was not able to locate the PAX so he did a solo workout.

    At beginning of workout, group decided we could do a hot potato, but Spike decided to just go ahead and take on the Q on the spot. Cadence was a little off for the COP but picked it up with the workout. It was great to have a few summer tour guests this morning to join Daville. Group discussed need to get location fixed on F3 page to prevent others from going to wrong site. This is not the first time someone has been misled.

    Numberama, Namearama, and Announcements

    Spike took the group out.

  • Slow and Low, That is the Tempo

    The hottest day of the year so far, the task as Q for the day was to figure out how to give these fine gentlemen the workout they expect and deserve, while making sure nobody needs medical attention afterwards. I say that as a slight joke, but it’s a true concern in my brain. So with that in mind, we set forth in the heat and humidity to see what we can make of this beautiful morning.

    COP

    Warnings of the day and greetings to our FNG were given. Also, invitations to any that would like to test their cadence calling in a semi-safe environment as they prepare for VQ’s, or the international count to three competition (ICTTC). Kryptonite was a gamer, and so was Emoji. Other than that, same old warmup drills.

    Test To Standard:

    Lab Rat read a book that said a fit person should be able to do 12 pullups, 50 merkins, 50 squats, and hold plank for 2 minutes….all with good form. Lab Rat is 1/4 fit. Others discovered their strengths and weaknesses as well. The lesson here (for me) is that we do a lot of reps poorly, and I personally could probably benefit from fewer reps done with good form. Also, pullups are hard.

    BEAST

    -merkins

    -LBC’s

    -Monkey Humpers

    -Carolina Dry Docks

    -burpees and/or flutter kicks

    I hope that everyone appreciated how hard it is to be standing around and taking breaks today. Having over 30 guys staring at you waiting for the next thing is nerve wracking. If you are a front runner guy, I appreciate your patience. I especially appreciate the guys that minded the six this morning. Sometimes, it’s not about you (thanks, Inky). It’s about the guy who is struggling, or the guy that’s frustrated. That was seen in spades this morning, and it made my heart happy. I know this group prides itself on going hard, but as the Q, I saw fit to make sure we all could make it back to (EF Hutton’s) flag safe and enjoy a cup of coffee after.

    No apologies today….except for the sign-off:

    Lab Rat apologizes…

  • F3 RVA shirts for pre-order

    F3 RVA shirts for pre-order

    Get ’em while you can!

    F3 Richmond Keep Calm Pre-Order
    F3 Richmond Dogpile Pre-Order 07/19

  • 8 V. 8 on the best fields in RVA

    8 versus 8 for Southside Ultimate this morning, along with 1 FNG! Play was hard and fast, with the dark shirts really hustling to pull out the win. Ollie felt the need to do some merkins and burpees while we were setting up the field, so we gifted him with 10 merkins IC to finish it up back at the flag. There was some great defense played today, and lots of good hustle. I won’t try to break it down any further than that. Ultimate is such a great game, how can you not have fun?

    Big welcome to FNG “Sonic” to the pax. He got a little deer in the headlights in the circle, being an unusual first workout nobody had talked to him up to that point to tell him what to expect. Wilson almost got his way with the name “Hooker”, but the Q saved him from what seemed like a mortal wound to his heart. Talking to him a bit after, he’s X-Navy, so you know he is awesome! Glad to have another sailor around.

    Apology of the week was going to go out to the New Market gang for busting balls on their epic screw up yesterday. But since they were given such a gift by Chumbucket as being able to count that debacle as part of the Tour, you will get nothing and like it!

    Lab Rat apologizes…

  • Daville Takeover?

    9 Davillians and a Shakedown showed up for trail day! Most were looking for a shorter route for various reasons this morning, so we opted for an out and back to Reedy Creek with optional Lariats. Phonics was lamenting about days gone by swimming in the river, so we did that, too. Tomato run looks to be crowded tomorrow!

    Welcome to FNG’s Shank (as in the prison type) and G. Love!

    Rumor has it that TYA, Flipper and Lug got in 10 early miles, and a possible Whistle Blower siting. I’ll let them write their own bb, though.