Author: Saab

  • The exercise that shall not be named…

    16 (+/-) arrived in unseasonably warm weather to get their day off to the right start.  This is what transpired:

    COP:  SSH, Imperial Walkers, DQ’s, LBC’s

    Red Barchetta:  Suicides to 100, 75, 50, 25 yard lines.  Perform the following all single count, respectively:  100 flutter kicks, 75 Mountain Climbers, 50 LBC, 25 Burpees

    Crawl across (4) tennis courts:  Bear Crawl, Crab Crawl, Crawl Bear, and Polar Bear.  Repeat going back.

    Catch Me if You Can:  Partner up.  Partner 1 runs backwards on track while partner 2 performs 5 burpees and then runs (facing forward) to tag partner, then switch.  2 laps

    Triple Check:  Balls to Wall, WWII, Run to other side of court, perform 5 high knee jumps, then return.  Person doing B-to-Wall bear crawls to WWII station.  4 rounds

    Circle of Fire:  Burpee shuffle, then a few minutes of Mary:  Rosalitas, Hello Dollys, and Superman

    NMS:

    To celebrate the conclusion of last month’s challenge (that shall not be named), YHC made an effort to avoid the not-aforementioned exercise.  For the most part he was successful with exception of including the beloved Polar Bears.  Furthermore, when some inquired about how to perform the exercise, YHC declined full explanation and left it to others to elaborate on what to perform every 5 steps.

    Cautions were laid out in advance of the Catch Me If You Can and, as far as YHC knows, obstacles were avoided and all the backwards runners stayed upright.  One can only imagine what the couple walking their dogs thought (or their dogs for that matter) as they were passed by those running backwards and hitting the ground for burpees.

    YHC did not hear much mumble chatter.  He chalked that off to his distraction as the Q, the high amount of aerobic activity, and the absence of TYA who showed at the very end.  Credit to TYA for at least showing up at the end and explaining the legitimate reason for his absence.

    Further thoughts were expressed regarding the passing of Toga’s father.  We look forward to him getting back to Richmond.

    Announcements:  Bear Creek this weekend.  Some were quick to (still) offer up Lab Rat’s back door, which raised concerns his back door was getting an awful lot of use.  But as Swirly rightly stated:  “not that there’s anything wrong with that.”

    Saab abides

  • It’s better in the Bahamas…

    6 intrepid gentlemen arrived at University of Richmond commons for a post-holiday run.

    Route (Splinter Special): Take university entrance, run through river road shopping center and head toward bridge.

    4 milers:  traverse bridge and cloverleaf, then return.    5 milers:  head East, turn around at Rock Falls.  6 milers:  go past z-dam…to somewhere (or turn around at z-dam if you want a slightly shorter run – which is what we did).

    NMS:  Whether it was illness, copious amounts of food and spirits, or a trip to a resort in the Bahamas, it was clear the PAX was still shaking off the long holiday.   All mile options were covered by at least one.  Those who targeted the 6 mile made a deliberate decision to turn early given aforementioned recoveries.  Otherwise it was a solid run in unusually warm and only slightly damp weather.

    Chalking it up to distraction, YHC completely bypassed the name-o-rama (sorry guys).  Marv took us out – which was uplifting as usual.

    Announcements:

    There is one more contingent headed to Virginia Beach.  See Rosie for details (there was debate as to whether it was this Saturday or next)

    There are still a couple of t-shirts options available (DaVille, Circus Maximus).  Purchases are still needed to meet the minimum.

    Saab abides

  • Since its cold, we’ll just have to run faster…

    4 gathered at UofR on a (very) frigid morning to take on various hills in and around the campus and surrounding neighborhood.  Total distance was between 5 and 6 miles – coupled by some obligatory merkins in the beginning and end.

    Moleskin:

    With TYA off running a 20 miler in the mountains with Lab Rat, Marv in the Bahamas, and other regulars among the missing, it was a fairly light crew but we made the best of it.  Since Swirly was elsewhere (No Toll), YHC took it upon himself to crank out some solo merkins – many of which were performed in the comfort of the Student Commons.  Other than that, it was great to be running along with Sippy again and catching up on things.  Through this, YHC learned that Marv is currently in the Bahamas with the VCU Rams.  Assuming Marv will post some runs down there, let’s hope he experiences some weather in the low 70’s, so he can (almost) know what we are going through up here.

    BackBay and TwoCan did a great job today.  We stayed together as a pack and knocked out some really good hills.  YHC first wondered why he didn’t encounter Seal Team anywhere on the campus, but then he remembered that the temperature was below 35.

    The COT was brief considering the loss of feeling in various extremities.

    Saab abides

  • Steady is the drip that wears the rock away…

    12 intrepid and burgeoning leaders – including 3 FNG’s – descended upon Mount Trashmore for what has now become a hallmark AO for the steadily growing Hampton Roads F3 site.

    The Thang:

    Bleeder Q:  Mosey to steps and perform Step Lunges to the top of MT. Mosey to other side of MT for COP:  SSH, LBC, DQ, Merkins, Imperial Walkers.

    Swirly Q: At the top of the hill, perform Polar Bears from one point to the “Pole” (more about that later).  Perform 20 WW2 situps, and run back.  Al Gore until all were done.  Run to bottom of hill near parking lot for a Triple-Check (2 rounds).  One partner runs up (stairs) and down hill, while other 2 perform Pole Smokers and Merkins.  Runner returns and everyone advances to next exercise.

    Saab Q:  Jacobs Ladder up/down MT.  Ascending Burpees up to 7.  Perform 5 WWII situps each time one passes the midpoint (level area) of the hill.  Hold legs 6 inches until all are done.

    TYA Q:  <start by reminding everyone the importance of his role as Q and how they must all do what he says>.  Perform 11’s from starting point to “TYA’s Pole”.  10 Merkins, 1 Flutter Kick (2 count).  Perform one more round of (10) Merkins and then mosey back to flag for a few minutes of Mary.  Mary:  Rosalitas, Hello Dollys, American Hammers, LBC’s, Superman.  TYA then took us out.

    Moleskin:

    With Bleeder’s “Jack-Bag” in hand, the Richmond PAX departed for Mount Trashmore several hours before dawn.  As one gets to know each PAX, you learn such things as their “density,” one’s preferred temperature (every 15 minutes), and the precise times one’s GI tract come to life each morning.  One also learns that banging on the doors of a convenience store that has not yet opened is acceptable and explainable behavior when one finds it is owned by Bleeder Enterprises, LLC.

    Upon arrival at MT, the PAX was quickly impressed with the size and area of the park and quickly named off a litany of potential drills.  TYA was convinced that, given his commanding leadership as a Q, no PAX would question swimming the lake if directed.  It was at this point YHC questioned that assertion and weighed his respect for a pillar of F3 RVA, with the health risks associated with swimming in a lake located at the foot of a former trash dump.

    There was some initial debate on where to park – either where F3 RVA was previously instructed to park, or elsewhere.  The Richmond PAX chose elsewhere.  It was at that time we had to regroup and mosey to the proper location where the Hampton Roads PAX had already planted their shovel flags.

    As we proceeded through the workout, TYA felt compelled to profess his knowledge of science and engineering by quizzing the PAX on the purpose of the “pole” potruding from the top of the mountain.  Knowledgeable responses were swift, however, and thus “TYA’s Methane Gas Pole” was anointed…”TYA’s Pole” for short.   During the Triple-Checks, one of the PAX remarked on Swirly’s slow, steady, and textbook-form when performing the Merkins.  Swirly’s commanding reply was “Steady is the drip that wears the rock away…”.  It was at that point the PAX were rendered speechless by Swirly’s poetic prowess.

    Also observed was the distribution of custom t-shirts off a (tiny) truck to the “Campos” contingent – which reportedly read “Campos owns Mount Trashmore” on the back. It was all Swirly could do to restrain himself. There was also brief discussion surrounding the number of times the PAX went up the hill during the course of the workout (7)…or 11 by Swirly’s math. (In fairness, one must qualify whether merely “Traversing” a hill counts, and if there is a break in the ascent (e.g.to perform WWII’s) it almost feels like two climbs.  Interesting that one of the PAX pointed out…”we only went up the hill once last week”.

    We welcomed 3 FNG’s (LN2, Sheldon, and Lance). They worked hard today and I hope they continue to post and bring in others.  TClaps to the following: Lance…for choosing to take a morning run before the workout (because 1 hour is not enough), Priorities…for having a baby last Tuesday, and still making the time to post, and Dreamliner for his ongoing enthusiasm and effort to make F3 Hampton Roads a reality.

    Announcements:  Workout at MT next Saturday.  Beginning the week after Thanksgiving, DreamLiner is starting a mid-week workout beginning at 5:30.  Please continue to EH others and grow F3 Hampton Roads.

    Saab abides

     

     

     

  • The theme that shall not be named…

    7 well mannered gentlemen showed for Saab’s first Q at Punisher.  This is more or less what transpired:

    Warmup:  Arm circles, DQ’s, Imperial Walkers, LBC’s, Merkins

    Triple Check:  WWII, Merkins, Run to end of court, perform burpee, and return

    Pullups (5), Diamond-Merkins (10):  4 rounds

    10 burpees, run to tree, Polar-Bear to next tree and back, return.  Repeat said routine with 30 American Hammers.

    11’s (Derkins and Jump Squats)

    Curb Crawls (Bear and Crab) to 7

    Total Merkins today:  228 (Thanks again to Bleeder for taking copious notes)

    NMS:

    At the start of today’s workout YHC felt compelled to share Toga’s prior words of encouragement when he learned Saab would be taking the Q…”Try not to be a pussy” was the directive.  Little did YHC know, that would become the unofficial theme of workout…that and avoiding exercises that involved  getting too close to TYA’s tights.

    After YHC expressed his fondness for the aforementioned body part (in the parlance of our time), the PAX proceeded to point out landmarks that resembled such a part (which shall not be named in the interest of decorum).  Who knew one would find so many on an elementary school ground.

    Anyway, the workout began and ended with discussion regarding TYA’s tights, including pleads not to let him tuck in his shirt.  YHC could only suggest he invest in a MUCH longer shirt, or a loose pair of shorts to cover what was no longer a mystery.

    Announcements:

    F3 RVA gear is available on the website.

    HDHH this Wednesday (see TYA’s back blast).

    Toga is prone to providing (classy?) pre-direction on one’s Q – particularly when he has no intention of showing up himself.

    Saab abides.

     

  • The old grey Saab ain’t what it use to be…

    17 gentlemen presented themselves in 36 degree temperatures prepared for morning calisthenics. This is what transpired
    COP: Helicopters, DQ’s, Imperial Walkers, Pickle Pounders, LBC’s
    Amphitheater: Bear crawl from top step to bottom. Perform 5 Derkins each step. Lindays: 30 dips, run to top, 10 Merkins
    Doras (Modified): Flutter Kicks (102), Freddy Mercurys (153), Merkins (204)
    Triangle: WWII’s (20), bear crawl, Merkins (20), Burpees (20). Two rounds
    Inverted pole smokers: Derkin position. Perform 3 derkins, and 1 derkin each time someone passes.
    COP: Flutter kicks (51), LBC (21), Merkin (17), Burpee shuffle

    NMS
    While most arrived appropriately suited-up for the chilly temperatures, Hardywood and Rosie came dressed in what one would normally wear to a trail-run in the middle of July (absent Wilson of course). As the PAX progressed through the Bear Crawls in the amphitheater it was noted that there was an unusual absence of mumble chatter. All was made right, however, as Lab Rat arrived during the Doras and shattered the sound of eerie silence.

    Residual chatter regarding Honey Do’s (passed) kidney stone remained, which prompted mention of having to file a harassment claim with F3 Corporate. (Corporate promptly responded with what they would do with such a claim.) Others were more inquisitive, however, asking such questions as “is there such as thing as a Kidney-Stone fairy and will he leave you something if you place it in the bottom of your underwear drawer?”

    YHC organized today’s workout with the intent to celebrate his birthday and mark his first full year of “respect” with his F3 brethren. As such, certain counts were placed at multiples of 51 throughout. The subtlety was lost on most with the exception of Lockjaw (“ABT”) and his command of the Gregorian calendar. We also took a brief pause to perform a set of merkins in acknowledgement of those running the half-marathon today (TYA, Circle K, Gumbo, others?). Way to go fellas!

    Second post at ET was a welcome treat for YHC who had not been able to attend (on a Saturday) due to his summer of running.

    Bleeder again kept copious tabs on the merkin count which was 406 today…more for those who added on the end. (Thanks to Lab Rat for the Boo-Ya merkin assists.)

    Announcements: VQ next week!, HDHH next week, Bear Creek 10 miler (see Lab Rat’s back door)

    Saab abides.

  • Lightage?…we don’t need no stinking lightage…

    12 intrepid men gathered in the dark and unseasonably warm weather for what some speculated would be 30 minutes of Tai Chi followed by a group session aimed at getting in touch with one’s inner feelings.  This is what actually went-down…

    Warmup:  Helicopters, DQ’s (Swirly style of course), LBC’s, and Merkins

    Field:  Traverse field side to side, out and back.  Perform designated exercise at start, out, and return.   First round:  Merkins (20×3), bear crawl out, crab crawl back.  Second round:  Burpees (6×3) Polar Bear out (merkin every 5 steps), and inchwork merkin back.

    11’s:  Touch a tree style.  Merkins and solo leg tosses.  Alternate between run and polar bear/merkin crawl from tree to tree

    Jacobs Ladder:  Advance to hill…Burpees to 7.  Perform 5 merkins each time at the bottom of the hill

    Circle of fire:  Quick round of merkins (10 each).  51 rosalitas, 17 flutter kicks, 21 LBCs

     

    NMS

    Upon what he thought was an early arrival and an opportunity to arrive a few seconds before TYA, YHC was reminded of the true value of using toll roads so as to increase time for fellowship and admiration of one’s fashion sense – or lack thereof.  Attention quickly turned to Bleeder’s socks which were imprinted with the faces of the Presidential candidates.  (One can quickly figure which candidate rested on his right versus left foot.)  Having commented on the bipartisan nature of his athletic wear, YHC then refrained from inquiring whether Bleeder’s underwear had on it an imprint of the 3rd-party candidate…Johnson?

    As we advanced through the workout, YHC appreciated TYA’s observation regarding the pace of his merkins and their dual application (killer dude).  During Jacob’s ladder, the continued chatter from Lab Rat’s arose concern that the workout was not challenging enough.  Fortunately, his (brief) silence near the tail-end put those concerns to rest.

    YHC adjusted today’s workout to favor merkins, and merkin-derivatives as much as possible.  Post-workout discussion resulted in a philosophical debate regarding what constitutes a true merkin, vs a mere “pushup” performed during the execution of another stated exercise.  Fortunately, Corporate was there to lay down the rules, while Bleeder maintained comprehensive analytics of stated exercise throughout.

    Announcements: Wednesday hill run (See TYA or Swirly), CSAUP in January (see Swirly), and recurring Thursday lunch (see Lab Rat or TYA)…or just visit a nearby gentleman’s club at noon on stated day and you will probably see them both.

    Anyway, Baseline merkins today were officially 195.  Additional merkins performed during Polar Bears and inchworms were an additional 40.  (This is a conservative number and one may adjust accordingly.)

    Saab abides

     

  • Born to Run Baby…

    Yes I know it is cliché, but on this day in history (’75) Springsteen had his first pop hit with “Born to Run.” How fitting given the 7 devoted who showed up at UR for today’s Spider Run. Chosen route was the River Run (take TYA bat cave, cross the bridge, take Riverside Drive to Cherokee and then back).

    YHC was pleased to be back in groove of posting a weekday run. Whether due to the weekend trail run, or just a protracted recovery, YHC was a little stiff near the end of the run but enjoyed the cool weather and conversation nevertheless. On the way back, several PAX avoided the bat cave and chose the entrance to UR for their return – in the interest of keeping their feed dry or at least not getting them any wetter due to standing water along the path.

    YHC found the pre-and-post run chat quite educational: While it may take a village to save a pair of skunk-laden running shoes, you can come out ahead with two pair; Cucumber wipes are the swiss-army-knife of personal hygiene; Relieving oneself on someone else’s front yard is moderately acceptable, but on one’s own front yard?…not so much.

    See you in the gloom guys

    Saab abides

  • VA/KY Mountains, Midnight, 20 mi Climb, TYA says “Let’s Go Brother”

    1 PAX was present at the Pound Gap aid station at 10:00pm Saturday for his next leg on the Cloudsplitter 100 miler. This is more or less what transpired (probably less since TYA had the Q, and YHC was barely lucid at the time).

    YHC had a tough leg immediately prior. Suffice to say, GI issues led to a PAX who was low on energy and enthusiasm – particularly at the thought of having to venture back up a mountain at 10pm for what was estimated to be a 6 hour out-and-back. TYA recognized the state of the PAX and quickly swapped-out his jeans and sweatshirt for running gear and a headlamp. After setting up YHC with needed provisions and lighting (Tron Lives!), TYA slapped on his pacer-bib and said “Let’s go brother.”

    Anyway, having only vague recollections of what occurred, this is YHC’s best attempt at listing what he experienced and observed over that 20 mile nighttime run with countless feet of elevation change:

    The Tron vest received as many compliments from other runners as it did during the BRR. YHC heard some runner say “looks like Christmas is coming” in which YHC responded with a hearty(?) “Ho-Ho-Ho” (no, I wasn’t feeling very jolly at the time). At one point (or actually 2+), in response to an emergency situation, YHC had to pull a Stiffler’s-Mom, aka what Fudd had to do during the BRR. While headlamps were briefly turned off, Tron-vest was left in full glow (I trust Fudd would be proud). During one of those instances, TYA called out “dude, there’s another runner coming”….Given the emergency situation YHC cared little of that, but he respected TYA’s position as the Q and desire to maintain some level of decorum on the trail – so YHC sped up his efforts before said runner arrived.

    When we arrived at the aid-station mid-way through the leg, TYA insisted the PAX take ample time for proper nourishment and hydration…simply put, the guy was on-top-of-it – as usual. It was at this time that YHC slowly began to improve. Making certain we were fully stocked for the return trip, we left the aid-station with campfire and tiki-lights glowing (ask TYA), and headed back into the gloom. As YHC was beginning feel his energy return, he felt compelled to point out to TYA the various places he had pulled a Stiffler’s mom during his prior leg. Observing TYA’s apparent disinterest on the topic, YHC dropped the subject and focused on following TYA who set the pace…and when I say pace, I mean TYA was THE pace setter…while I could barely keep up with him on the trip-out, the time and attention he gave at the aid-station really turned it around for me – which showed as he continued to challenge me on the way back. Throughout our return I also observed how TYA would say words of encouragement to other runners coming from the opposite direction (these were runners who were just getting started on their out-and-back). If I were to encapsulate it right there, the man is an inspiration to others. He jumped into a 20 mile midnight mountain run on a moments notice and made it look like a walk in the park…Respect.

    Although this is a back-blast to acknowledge TYA’s outstanding Q, YHC would like to offer some other observations and FAQ’s gleaned from the remaining race:
    – Yes trail shoes are a good idea, that is why they call them trail shoes. Had YHC used them perhaps that sharp rock would not have pierced the sole of his running shoe
    – Is it possible to nod-off while you are running?…absolutely
    – Give me the steepest up hill climb you got, over a steep downhill – covered in sharp rocks
    – Unexpected things happen while running, including getting stung by a bee. It does, however, take one’s mind off of other aches and pains.
    – When running through the woods alone in the dark, don’t worry about the wildlife…pay attention to where you are going and where you’ve been, and don’t panic if the trail markers suddenly all disappear (having been removed by a disgruntled land-owner).
    – Pack plenty of TP, or at least know your plant-life (i.e. the poisonous from non-poisonous variety)

    Lastly, yes in F3 we often say it is “you against you”, but it’s that 2nd F is that most powerful lynch-pin that gets you through it all.

    Saab out

     

  • What’s this day-of-rest s#@!

    27 faithful and newly anointed presented themselves at Dogwood Dell today for what YHC hoped would be a satisfactory beat-down. This is what transpired (more or less)…

    COP: SSH, DQ’s (Abe/Swirly style!), Arm Circles, LBC’s, maybe something else…
    4 Corners (on a Triangle?): 25 WWII, (Bear Crawl to next station), 25 Merkins, 25 Burpees, 25 Flutter Kicks (4 count)…all done near “far traffic circle” past the Carillon.
    Doras (Carillon): 100 Merkins, 100 LBC’s, 100 Box Cutters, 100 Jump Squats,
    Rusty Cage: 5 pullups (overhand, underhand), 5 Jerkins (overhand, underhand). Repeato
    Jacobs Ladder (Burpees) on pit of pain
    Amphitheater: Lindsays (Dips x30, Merkins x10). Advance up step each time. (YHC then called an audible for two sets of American Hammers and Rosalitas.)
    Polesmokers: Hold 6 inches…Person in back does 5 merkins then advances to front.
    Ring of Fire (Merkins)

    Moleskin:
    It has been many months since YHC had the opportunity to take in Dogpile without the spectre of a long Saturday run and he hopes his enjoyment of the day was evident. YHC did enjoy seeing Wilson perform his signature “early start” during the instruction period for Doras. Beyond that, not much mumble chatter to draw upon for this writing, either because YHC was slightly distracted (as usual), or everyone remained steadily busy and winded.

    We welcomed 4 new FNG’s today and all were given awesome handles: Receptacle, Flatline, Cosmo, and DaVinci. Kudos to Lockjaw’s 2.0 DaVinci who gave the F3 workout an enthusiastic review and was already asking afterward if there is a workout he can join tomorrow (did I mention he is 7 and 1/2 years old). Needless to say, it was great to have all our FNG’s there today and we sincerely look forward to seeing you all again.

    COT: We wished those on the Spartan run today much success and enjoyment. Way to go guys (BT, Toga, others?)!…RESPECT for completing what I understand is an extremely challenging event. Also, we officially retired “Blue Balls” for the more g-rated and family friendly “Helix”.

    Announcements:
    > Bear Creek 10 miler (great trail run and post-run tailgate planned)
    > Those new to F3: Text F3RVA to 97000 to gain info and get setup on-line. (Doesn’t mean you can’t still see Wilson about “the App”)
    > Winstons is soliciting some volunteers to come up to Hanover on 10/15 and lead an F3 style workout for a church retreat. Please see Winstons if interested…have no doubt this will help with F3 recruitment in the area.
    > Workout and Happy Hour on Wednesday. See back blast from Hardywood (all meet at Crossroads at 6:00pm)
    > Mechanicsville has a new AO on Fridays…that makes 3 total for the week. Way to go guys. (YHC heard we were up to something like 18 AO’s in RVA…nice!)
    > Convergence on Oct 8…please reach out to FNG’s and those who haven’t attended for some time.

    Saab abides