Author: Saab

  • 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

     

  • Kids, don’t try this at home…

    Eleven intrepid men – which included two south-siders (south to DaVille that is) – presented themselves on a dark frigid morning for YHC’s first DaVille Q.  This is more or less what transpired…

    COP:  SSH, DQ, Merkins

    Red Barchetta:  Flutter kicks (100), LBC (75), Mountain Climbers (50), Merkins (25).  Perform each at corresponding yard-line after out and back suicide run.

    Donkey Kicks (10, 20, 30):  After each set Polar Bear crawl out, then crab-crawl back.

    Catch Me If You Can:  Partner runs backwards around bus loop while partner does 5 burpees, run and tag partner then swap. Two laps around.

    Jacobs Ladder:  1 merkin, 1 J-Squat, 1 Burpee.  Ascending to 7 for each.  Perform across 3 alternating points across b-ball court….running from point to point.

    Mary:  LBC’s (30), Rosalitas (30), Box-Cutters (20)

    Moleskin:

    YHC wanted to end the month with a bang, which thus led to his innaugural Q at DaVille.  Having posted there only once before – in the dark – he required occasional orientation.  This was evident as he prepared for the Red Barchetta, where the PAX had to confirm for him both a) they were truly standing on a soccer field and b) the true direction of the goal line.  Having that settled, YHC expressed his disdain for the band Rush as he went through the details of the exercise.

    Having remembered it was too cold for fireflies, YHC realized the periodic glow of lights he witnessed was from those checking their wristwatches.  Concerns then arose that the PAX was growing bored and feeling un-challenged.  To hopefully remedy this, he threw in his beloved Jacobs Ladder at the end…in the hope it would fill the void.

    On a more personal note, after posting 30 days this month, this concluded YHC’s own personal csaup for the month of January….one cannot stress enough how stupid and utterly pointless this was – thus the title of today’s BB.

    Announcement:  Lab Rat has one more DaVille shirt to unload at a bargain price.

    Saab abides

  • Looking at your watch won’t make it end any sooner…

    18 unsuspecting gents descended upon Dogpile for light calisthenics and a round of Tai Chi.  This is what actually transpired…

    COP:  SSH, DQ’s, and Arm Circles

    Dora’s:  Merkins (100), Leg Toss (100)/Flutter Kick (100), LBC (300).  Partner runs up hill (the very steep one with fencing at the top.

    Run to (Golden) Triangle…there’s a dirty joke there somewhere. Bear Crawl, 10 Merkins, Run, 20 Burpees, run (backwards) up hill, 30 WWII’s.

    Wheelbarrow’s up carillon steps.  Perform Merkin at each step.  Each partner does one round.  Alternating leg tosses (10) once done.

    Jacob’s Ladder: Starting at top of hill perform first of the following, advance to bottom perform second, advance to top on other side complete 3rd, then increment:  For example 1 merkin, 1 J-Squat, 1 Burpee, 2 Merkins, 2 J-Squats, 2 Burpees, etc.  All the way to 7

    Amphitheater:  5 dips then 2 merkins.  Alternating steps all the way to the top

    COP:  Freddie Mercuries, LBC’s, Rosalitas, Merkin ring of fire

    Moleskin:

    Since YHC has logged almost daily posts this month he wanted to end the month right.  As such he chose one of his favorite AO’s, selected some of the most punishing exercises hatched by other sadists in the group, and took the opportunity to try something new.  As one who likes a workout that leaves folks a bit fatigued at the end, he hoped he succeeded in this regard.

    Having not been privy to much mumble chatter, YHC will just list the fond observations and revelations he gleaned from today’s workout:

    • There was apparently a fair amount of watch monitoring today.  This could be chalked off to either boredom or a desire to see if there was still time to attend another F3 workout in RVA.  YHC will work harder next time to keep the PAX better occupied.
    • If you see something that resembles chocolate soft-serve, don’t touch it…it may have been skillfully placed there by Fudd
    • Speaking of Fudd, Lab Rat loaned him a new personal entertainment device. Still not certain what it’s exact use is, nor the legality of it’s implied use in all 50 states

    Announcements:  Fudd will be sending more information regarding an upcoming fundraiser (golf tournament) to benefit suicide prevention.  The PAX appreciates his dedication to this cause.

    Saab abides