Author: Saab

  • With Trails Like These, Who Needs Roads…

    In just about perfect running weather, 4 awesome dudes descended upon the RVA trails at different times and for differing distances.  This is what transpired…

    Helix and Saab run from the South Bank to North Bank.  Arrived in time to see TYA and Circle K off at the (Tredegar) starting line of the RiverRock half marathon.  Knowing we had to stay ahead of the runners, we continued on North Bank before the starting gun went off.

    Upon arriving at the pumphouse, Helix and YHC got to volunteering at the waterstop…specifically picking up the cups and organizing collection of trash.  This was our second opportunity to see TYA and CK during their race.  After a brief chat they were off again.

    The third opportunity to see TYA and CK was at the finish line.  Both finished strong and looked as they could have kept on running.  After Circle K shared stories of the various dogs he stopped and played with throughout the Forrest Hill leg, he then turned in the direction of a beer truck for a well deserved “colbeer”.

    What a great day and terrific work done by all.

    Saab abides

  • Like Teets on a Bull

    6 presented themselves on a windy wet morning to start the week off F3-style. This is what transpired – give or take.

    COP: SSH, DQ, LBC, Imperial Walkers

    20’s: Donkey Kicks (20), B-Crawl to marker, perform alternating exercise: 20 reps each (Heels to Heaven, Merkins, High Jumps, WWII), run to next marker and perform 20 Jump-squats. Continue for 20 minutes

    10 Derkins then run to courts. Traverse side to side alternating Bear Crawl, Crawl Bear, Polar Bear, Crab Walk. Perform 20 Merkins on one side and 20 Flutter Kicks (4 cnt) on other.

    Brief Suicides. Perform (something) when you reach the end of the court

    Abbreviated Doras: 100 Merkins then 200 Heals to Heaven…Partner runs across court and performs 3 burpees.

    NMS

    Having been officially with F3 for 2 years (or a year and 6 months if you were to ask TYA), YHC finally attempted a timed-set of exercises. Not too much mumble-chatter to report, and YHC hopes that it was due to the PAX remaining sufficiently winded.

    Of note, YHC had set his 25 dollar Timex to track time for each exercise. This method proved useless**, however, as YHC repeatedly sat on his watch during the exercises and would thereby reset the timer. An audible was called later due to poor time keeping.

    Announcements:

    YHC is pleased and impressed we have two separate contingents performing relay races this weekend. Given those who had completed the race in Roanoke this past weekend, I believe we all appreciate both those who participate in these events, and especially those who help organize them in the first place… Aye!

    Saab abides

    **See Back Blast title (in the parlance of West Virginia denizens)

  • That Would Be 15 In Dog Years…

    One shy of 20 descended upon Dogwood Dell to celebrate the 1 year anniversary of WDog. With Hot Potato in hand, this is what transpired…

    Swirly Q: Mosey to amphitheater for COT. Alternate incline Merkins and Dips, ascending up the steps to 18 totl. Run to Carillon, Bear Crawl up, Polar Bear across, then run down. Complete 20 Captain Thors, then perform Burpees until PAX is done (“Whew!”).

    Bleeder Q: BBC’s across field. Bear Crawl to 25 yard line, Broad Jump Burpee to next 25 year line, Crab Walk remaining distance (“Ugh!!”).

    TYA: 365 Lt Dans with partner – alternating a run up and around the Carrillon (“are you frickin kidding me!!!”)

    Saab: Burpee Ring of Fire, COT

    NMS:

    As we gathered in the amphitheater, stage lights were illuminated as if to join in the celebration of the WDog anniversary. As we cycled through the COP, Swirly’s excitement was almost palpable as the glow of stage lights cast a shadow upon both him and what appeared to be an emerging chub.

    Swirly began by administering comprehensive workout instructions. This left YHC wondering why he would both divulge up-front what we would be doing for the entire workout, and whether there would be enough time to complete everything. Having not missed a beat, Swirly led the PAX the whole way with Circle K right up front. The PAX was sufficiently smoked and had little rest before Bleeder took charge…

    YHC has a theory that Bleeder either has a hidden bear/gorilla gene, or has spent extensive time observing zoo animals. The man can perform a bear crawl faster than most people can walk and that skill was evident during the BBCs. There was only mild confusion as to where the yard-markers were, but the PAX improvised just fine. Having then completed what he viewed as two harsh beatdowns, YHC’s concerns were realized as it was announced that TYA then had the Q.

    On a good day, YHC’s Lt Dans resemble a poor attempt to mimic an extra in a stage production of Lord of the Dance. Having been instructed to share in the completion of 365 LD’s was discouraging. It was later heard that some of the PAX had been running up and BEHIND the Carillon…presumably to get slight relief from the LD’s. It was approximately half way through that TYA’s heart grew 2 sizes (not quite 3), and had the PAX change over to Squats. Saab then took the PAX for a quick Burpee ring of fire and then COT.

    As YHC took us out today it gave him the opportunity to share his recent reflections regarding how much of a difference F3 has made in his life. Sometimes the biggest gaps in our lives go un-noticed until we experience what has been missing first hand. Thanks to everyone for coming out today, and every day.

    Saab abides

  • Got Wood?

    8 strong posted for what had to be one of the nicest mornings YHC can recall this spring. This is what transpired (sort of)…

    Base route (5 mi): Robins Center parking lot to Lakewood, Wood, Waveny. Take Horsepen all the way to Patterson and head back down on RidgeTop. Take Chandler to Bandy Field to Honaker, Hanover, then back on St Chris…Cross over to Topoan, and head on down back to UR. 4 and some 5 Milers headed back from Chandler, with slight derivations from there.

    NMS

    Most of the PAX started out together but began to diverge after Wood road. YHC thanks TYA for taking the six and getting them all back without too many wrong turns.

    Strong running by all, whether they are training for an upcoming event or just coming back from injury. YHC was impressed by BT and Hutton who ran a really strong pace. Of the little mother-goosing YHC did, it was hard work each time to catch back up with them both.

    TYA got himself a vanity plate. All are welcomed to ask him what it means.

    Interest in the health benefits of cold showers appears to be spreading throughout the PAX. YHC though extensively about this during his pleasantly hot shower this morning.

    Announcements:

    Ragnar could use a runner. Please see Toga…He’ll share his sleeping bag if you don’t happen to have one.

    Saab abides

  • RAMM++

    17 descended upon Mary each to run their selected distance,

    Prior to the saying “let’s go,” TYA was gone in an instant.

    With some of the PAX running to Three Chopt and return,

    It would take a lap around Mary as a 4-miler to earn.

    5 and 6 milers however, had a different route to take,

    Down Iris, up Towana, and for some – a lap around a lake.

    Dutch and Phonics were, without question, the ones to try and out pace

    Although the remaining PAX were strong in running their own race.

    Rigid-Bleeder on his bike, and TwoCan in his tights,

    And Splinter with his junior-size vest that would reflect any lights.

    TYA and Circle K demonstrated their intrepid nature and nerve,

    As they ascended Towana and rounded the curve.

    It was at that point the PAX ceased moving on its way,

    as the screeching of car tires indicated a near-miss of Circle K.

    As we concluded another run around Mary among the slight glimmer of light,

    We were reminded to see TwoCan regarding a “plus-plus/platinum” option when swiping right.

    Saab abides

  • The Facts of Life…

    A lucky 13 descended upon Mary to demonstrate their strength and stamina.  This is more or less what transpired…

    COP: DQ’s, SSH, Squats (6 count…NEVER AGAIN), Merkins, LBC’s

    Lazy Doras: (100 Merkins, 200 LBC’s, 300 J-Squats).  Alternating:   10 Merkins, 20 LBC’s, 25 J-Squats (or 30 if you are partnered with TYA)

    Triple Check:  1 partner completes 25 WWII’s. While waiting for partner 1, other 2 wheelbarrow up and down steps to school – performing a Merkin at each step.

    Jacob’s Ladder (Construct a Burpee). Traverse courts..starting with 1 Merkin, 1 J-Squat, and 1 Burpee. Continue until at 5 Burpees.

    Ring of Fire (Merkins), and then a few minutes of Mary.

    NMS:

    As the PAX gathered in a dark but temperate morning, it was Hardywood’s declaration of his boyhood crush on Tootie from the Facts of Life that helped kick-start the morning and provide YHC yet another throwback reference to a decade he would otherwise rather forget.

    As we prepared for the Lazy Dora’s, the PAX seemed to be on top of what needed to be done. Not to be topped, our resident number cruncher TYA – beginning with the signature-phrase “I know I’m not the Q but…” – offered an alternative count for the jump squats. YHC greatly appreciated TYA’s active participation during this instruction period.

    The stair climb Merkins with a triple-check were something YHC had wanted to do for some time at MM, but logistics had been of concern. In a post-chat with Singer it was realized that the instructions could have been better administered (surprised?), and the count for WWII’s – which drive the rotation – could be tweeked some more.

    In the end, YHC intended to minimize the amount of running for those recovering from injury (Swirly dude) and pay respects to those who will be running the Bel Monte this weekend – as was demonstrated in some of his counts (16 & 34 mile). Best wishes and respect gentleman.

    Saab abides

  • Big Data (sort of)

    By popular demand, the posting statistics discussed on this week’s podcast may be viewed below.  Before you dive in, please be mindful of the following:

    • Names have been changed to protect the innocent, the foolish, the intrepid, and the unmotivated.
    • This is for information only…or as Shakespeare once said “What’s in a number?”
    • Per a recent clarification of Corporate policy, if a Q wants to be properly counted for presence at an AO, it is advisable to also put one’s name in the PAX section as well.  Big Data is only but so smart…
    • Splinter will be working on some future downloads that will allow for even BIGGER big data.
    • Thanks to TYA for going through the highly manual process of compiling this.  Grievances may be forwarded to his complaint department only on every other Thursday from 1:00am to 1:01am, Greenwich mean time.

    https://drive.google.com/file/d/0B27nDmxuRbIrakZvZ1Npak9XOFk/view?usp=sharing

     

     

  • Old School not the best, but the best choice…

    12 descended upon Mary to pound out varying degrees of miles.  This is more or less what transpired (probably less)…

    Having spotted a late night text from Lockjaw stating he was under heavy sedation from Nyquil, YHC leaped from his Sir Harington and raced to MM to ensure the route was secured.  Having agonized at great length (< 1 minute), the state of the PAX (ankle injuries, pending renal deliveries, flu) drove the decision to choose the proverbial Old School route.  (This involves up and down routes along Grove of varying lengths….I’m sure there’s a TYA back blast out there that describes this route in more detail…feel free to read it.)

    NMS:  Nostalgia aside, Old School has never been a favorite of YHC for the simple reason that one has to pass the starting point and keep going.  Compounded by the fact that I was low on energy and enthusiasm, it would have been too easy to just stop at MM during the first pass had Sippy not been holding the bar so high – as he is often prone to do.

    Other observations and useless thoughts:

    • Apparently it is possible to run either while expecting, or while dealing with a severe ankle injury.  Highly impressive effort on the part of both those gents (you know who you are)
    • A little trash talk will get even the most fatigued and miserable PAX moving…thanks Honey Do for making me step it up.
    • Tomato in a ski hat with a large pom-pom, just sayin’
    • Speaking of tomatoes, Splinter and I glanced over with envy at the instructor who was leading the tomatoes in a series of stretches.  This prompted Splinter to recall a very humorous scene from the movie Couples Retreat…I’m sure he’d be happy to share the link

    Saab abides

     

  • This too shall pass…

    One shy of 11 PAX arrived for a trail run along the scenic James.  Here is the rundown:

    Route A:  North Bank, cross at the new bridge, then take Buttermilk trail on back.

    Route B:  Above, but add-in Forest Hill loop

    Route C:  Above…repeato

    YHC can’t begin without making mention of TYA who is on the DL today, and thus the inspiration for today’s BB title.  Get well Brother.

    Most of the PAX opted for option A, while Lab Rat, Hat Trick, and Saab ventured off through Forest Hill.  TClaps to HT for both pushing through the miles and expressing his plans to attend future trail runs as often as he can…Helix’s 2.0 is clearly a committed runner.   Hat Trick also brought his friend Jacob who will be named the next time he posts.

    A few other observations:

    • Phonics demonstrated his appreciation for the trail on numerous occasions by getting down and as close to it as possible.  The man recovered well after each spill and maintained his usual positive demeanor.
    • On the topic of Phonics, the guy is quick…whether it involves catching up to the PAX due to a late arrival, or taking a speedy pit-stop that would make a NASCAR crew blush with envy
    • Enjoyed the company and conversation as usual.  No shortage of entertaining topics when LR is in the house
    • Happened to meet up with Taxi Cab and Mile High near the end of my run.  It was nice to chat with them and YHC hopes they can advance their alarm clocks a bit earlier next time and join the rest of the PAX.

    Saab abides

  • Beatlemania has bitten the dust…

    It was a cool yet comfortable 50 degrees as 10 PAX arrived for the day’s run around UR.  Some arrived by car while others arrived on foot.  YHC arrived with a route that was accompanied by little instruction nor variability to accommodate alternate distances.  Not to worry, TYA jumped in and took the lead on a route for those in the PAX who were looking for slightly shorter mileage.

    Since YHC was offering little in terms of useful directions today, initial conversation pointed toward everyone’s ability to wear lighter clothes in such balmy weather.  Corporate, pulling a page from Wilson’s playbook, was hearing none of it.  Outfitted in double layers and a wool hat, Swirly promptly reminded the PAX they were a bunch of morons and it was February for cripe-sakes…duly noted…

    Other Considerations:

    • If you ever show up late to a Q you best hope to have TYA there who will either back you up or wrestle it from your hands.
    • Bleeder’s biking outfits are beginning to resemble the discount table at Peter Blair
    • Exercise caution when dealing with a PAX who carries a concealed weapon…just sayin’

    Announcements and Contacts:  Suicide Prevention Fundraiser (Fudd).  Smoke Mountain Relay (TYA).  Ragnar (Toga), Tapering-to-Win (Lockjaw)

    Saab abides