Author: Saab

  • That’s one big carrot…

    A naughty nineteen descended upon Mary to see what she would have in store.  This is what transpired – more or less…

    COP:  DQ’s, Burpees, CH Squats, Burpees, Arm Circles (big ones only!), LBCs.  (Actual counts not furnished here…see TYA for precise numbers.)

    Tree Run:  Perform 2 burpees at each tree.

    Elevens:  Jump Squats and Merkins.  Run across tennis courts in between.

    Crawls:  Traverse (4) tennis courts via Bearcrawls, Crawlbears, Crabwalks, Polar Bears

    Triple Check:  Donkey kicks, (bear crawl to edge of court), WWIIs, run out and back (do 3 burpees at halfway point.

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

    Moleskin:

    Well, it has been sometime since YHC Q’d a workout given he had been on the DL for what seemed an eternity.  With renewed energy and diminished pain (a feeling discovered during yesterday’s Swirly Q), it was decided today would be the day.  Prior to the start, conversation steered toward the frequent use of the MM garden as a place for pulling a Fudd (aka Stifler’s Mom).  Given the amount of natural fertilizer that has been bestowed upon the garden by our F3 brother’s, one could only anticipate the size of the resulting produce (thus the name of today’s BB).

    Anyway, not much other mumble chatter to report given YHC was trying to suffer through his self imposed beating.  YHC did, however, offer a Lab-Rat-esq apology to those who had been actively training for the BRR and had run the prior evening (Saab apologizes…sort of).

    Announcements:  See DK about the football pool he is managing….riches will be had for all!

    Also, Goose reminded folks to see Conspiracy if they were interested in joining his/their church in going down to Houston to assist (in the October timeframe possibly).

    Anyway, it was great to be back….thought the day would never come.

    Saab abides

  • Booker T Washington would not have planted peanuts in these conditions….

    Three Charlottesville denizens and 4 Richmond regulars converged in Booker T Washington Park for a second time as part of the CVille expansion and to explore what the new AO had to offer.  This is what transpired, more or less:

    Saab Q:  COP (SSH, DQs, Merkins, WWII, Imperial Walkers).  Mosey to Hill for a Jacobs Ladder (Derkins off Park Benches on bottom of hill, Burpees on top…all the way to 7)

    Swirly Q:  Beast:  (Merkins, WWII, Wide-Merkins, Squats, LBCs, Burpees)

    Bleeder Q: Curb Crawls:  Incline/Decline Merkins up to 7 and back down to 1 on each curb

    TYA Q:  Dora’s in groups of 4 and a group of 3.  WWII, Mountain Climbers, American Hammers.  Finish with a Merkin ring of fire and a few minutes of Mary (Rosalitas, Hello Dollys, WWIIs, Box Cutters: Spell the name of the park’s namesake…(The one who was not partial to peanut farming.)

    Naked Moleskin:

    Despite the holiday weekend, the second official workout of the CVille startup had 2 returns, 1 FNG, and 4 clowns from RVA.  The weather was perfect, the ground was thoroughly soaked, and the grass was newly sheered.  This gave way for the following observations, insights, and peccadillos:

    • The AO offers an extremely steep hill for a variety of punishing tasks.  However, having the PAX run down such a grade must be met with caution – particularly if one is recovering from a severe ankle sprain.
    • The thing about Hot Potato is that each Q throw’s in their most favorite punishing acts.  This can lead to a smoked PAX and higher than normal WWII situps.
    • The base of the park is surrounded by two hills, leaving plenty of standing water and grass clippings to run and play in, and work its way into various crevices.
    • It is entertaining to see the confused look of someone who exits their house to see 7 grown men crawling back and forth among their cul de sac.
    • In preparation for the Doras, TYA decided the PAX (of 7) should get into teams of 3.  The PAX was a bit flummoxed as they struggled through the Dora-counts.  (Knowing TYA’s acumen for numbers, YHC was not going to question or challenge his decision for the team numbers….the Q is “all knowing and in charge” after all.)
    • Swirly has a penchant for American history.  Apparently Booker T Washington, was not only an educator, orator, and adviser to the President, but he had a love for peanut farming…who knew?

    In all, the PAX performed well and worked through a punishing workout.  Second-F at Bodos was well attended and did not disappoint.

    Next weekend HoneyDo will be taking a clown car to CVille to lead the next AO.  Please see him to see if there are any seats to be filled.

    Saab abides

     

  • Dirty Dozen

    Although it was raining in some areas of RVA, the weather at UR was perfect as 12 men presented themselves for a run around our fair city.

    Route: Head out toward UR entrance on River Road, cross bridge, head East toward Stratford

    4 milers: Return somewhere between Stratford and the bridge, depending upon one’s mood and interest in adding more distance.5 milers: Take Stratford to Matoken until it “crests”.  6 milers: Take aforementioned route all the way to Shirley then head back down toward river and return. Add one loop around lake at the end.

    NMS: YHC had selfish reasons for choosing to Q today given his aches and pains from a very active weekend. Upon hearing what TYA and Swirly were planning had they gotten to the spreadsheet first, YHC was more than pleased by his decision to Q.

    YHC swagged the six mile distance so he appreciated Marv’s “10 dollar” app providing the correct distance so we knew to add the extra lap at the end.

    YHC was concerned his instructions would result in some lost PAX, but all found their way…despite not finding the “crest” – which YHC was sure existed if one just looked (ran) hard enough.

    It was good to see Grunt (Swirly’s 2.0) out there.  He went on to inform the PAX that Swirly is intense about everything he does…working out, eating, sitting, etc….The PAX worked to contain their look of surprise.

    Anyway, not much else to report aside from the fact that on this day on history, Bonnie & Clyde and Captain Kidd all met their demise at the hand of law enforcement.

    Announcements:

    Saab will be carting some PAX to CVille this Saturday. Given those who have already tossed their names in, and YHC’s ever-shrinking transportation option, the term Clown-Car will be more than appropriate.

    Convergence this Monday. If you are in town then attendance is expected…REMEMBER: Corporate knows when you are fartsacking, and knows when you’re awake (and not posting like you’re supposed to), so make sure you are there for goodness sake.

    Saab abides

  • 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