Author: Saab

  • Inaugural F3 RVA CSAUP…”and it’s not even noon yet…”

    44 intrepid gents presented themselves for the first F3 RVA CSAUP.  The following is just some of what transpired and YHC has no doubt there are countless other stories to be told here…

    Swirly Q (Dogpile):  COP in amphitheater.  Perform the following on each step (18 steps total):  10 Merkins, 15 Dips, 25 LBC’s.  Run (3.3 miles) to next AO – Punisher

    Circle K (Punisher):  COP.   Perform exercise at 3 points…25 LBC, 25 WWII, 10 Burpees.  Three rounds…first round, Lunge from point to point, second, Kerioke, third round, bear crawl from point to point.  Quick COP at end and then run (3 miles) to next AO (Mary Munford)

    Sippy Cup (Mary Munford):  COP.  First round:  Person throws frisbee.  PAX runs until frisbee lands.  Perform 5 merkins and then “crawl” to frisbee (alternating bear crawls, crab walks, broad jumps, one legged bear crawls, others?).  11’s:  Jump Squats and LBCs.  6’s:  Burpees and Merkins.  Run back to original AO beginning at Grove (2.5 miles).

    Swirly leads COT.  Adjourn to cookout thoughtfully prepared by Circle K.

    Moleskin:

    Beginning the first workout in the pre-dawn hours, the PAX appeared to fill the entire space of the amphitheater.  After a few disclaimers and a warning to “pace yourselves fellas” for the long morning ahead (i.e. 3 hour workout) Swirly began the COP.  Given the large number of PAX, the outright enthusiasm shown by all – the sound of Swirly and the PAX hitting their cadence resonated throughout the park…It was all the Q and PAX could do to keep chubs from forming and continue the work at hand.  As everyone began the first exercise and advanced up the steps, initial concerns regarding the lack of mumble chatter were quickly laid to rest as the-usual-suspects made their presence known.  Once everyone advanced to the top of the amphitheater, the PAX proceeded to run through the city toward the next AO with at least half a dozen flags in hand.

    As the PAX began to filter in to Punisher, they were greeted by Circle K who had a full set of provisions available for everyone to refuel.  Once everyone was  accounted for, Circle K took the Q and led us through the aforementioned beatdown…It’s a frickin’ triangle people!  It was about that time that YHC realized this was no ordinary workout and we weren’t even half way through.  The mumble chatter of surrounding PAX was alive and well, however, which made the call to advance toward our next AO seem to come somewhat sooner than expected.

    It was during the run to Mary that YHC extended an offer to carry Hampton Roads flag being carried by Dreamliner.  Having carried a flag during prior run, little thought was given to the fact that this was  a) a different flag and b) an industrial grade flag built by RVA brethren.  It was at that point that YHC’s pace slowed considerably and he began imagining running with one of Honey Do’s sand bags as a mild form of relief.  Tclaps to Dreamline and the rest of the H.R. contingent for carrying that flag through all three legs!

    As the PAX filtered in to Mary they descended upon the provisions which were well received by all.   Doner Kebab, who was experiencing a bit of chafing, began polling the PAX for some form of lube to ease the friction.  Although no one seemed to carry DK’s preferred brand, Big Tennessee (BT) did offer up a pack of his “One Wipe Charlies”.  Not knowing if the wipes were suitable for the area upon which DK was looking to apply them did not stop him from giving it a go.  YHC learned later that DK was demonstrating odd contortions during the COP due to a burning sensation brought about by the Charlies-wipes.

    Sippy led the 3rd Q with his usual precision and timing.  Despite leading a PAX which had been moving for over 2 hours, he brought a workout that was diverse and kept everyone on their toes, if not knees.  (YHC personally did not have any ability to perform one-legged bear crawls…on a good day they represent a challenge…after running several miles they were fairly impossible.)  Sippy then gathered us up at Grove and gave final instructions on how to get back to the starting AO and conclude the workout.  Offers were extended to “race” for those who were willing – a challenge taken up by some…not taken by YHC by the way.

    As we circled-up we took inventory of those who were there throughout the morning and present.  Marv took us out with some highly inspirational words.  Many then adjourned to the tailgate where Circle K already had a fire going with his weenies roasting.

    Acknowledgements:

    Extreme thanks to Circle K, Sippy Cup, and Swirly for pulling this together.  Provisons, logistics, and leadership were outstanding!

    Particular thanks to Circle K for purchasing all provisions, ensuring proper provisions were available at each AO, and for pulling together an awesome tailgate.  IMPORTANT:  If you haven’t already, PLEASE throw some deceased-presidents Circle K’s way – in whatever amount you feel appropriate.

    Thanks to “Lab Rat brewing company”.  I know a lot of effort goes into making what I personally view as an outstanding product…

    Thanks to the Hampton Roads PAX for making the trip and joining in our first ever CSAUP.  We look forward to attending your first someday

    I am certain there were many more achievements and stories, which I look forward to hearing about in the back blast.  Thanks for a great day gentlemen.  I am truly proud and always appreciative to be part of such a fine group.

    Saab abides.

     

  • Miracle on the Hudson (er…James)

    2 appeared in the dark today for the weekly trail run along the banks of the James River.  Other regulars who were absent today were TYA and Lab Rat, who were running the Willis Creek 35k.

    Given Offshore’s time constraints, his plan started with a straight out and back run (30 minutes each way).  Plans were thwarted, however, when he chose to stick with YHC through the south side run to Forest Hill loop – thus adding about 20 minutes extra to his run.  Upon exiting the loop, Offshore and YHC parted company, with Offshore heading back on the South side, and YHC heading East to the ‘new bridge’ with a return on North side.

    Respect to TYA and Lab Rat (and any others?) running the Willis River 35k today…a distance YHC could only cover these days if either chased by a ferocious animal, or if chasing a pair of well positioned tights (NOT TYA’s).

    On this day in history, Sully Sullenberger flew his plane into a flock of unsuspecting birds…there were no survivors.

    Saab abides

  • Figure Eight…

    5 intrepid runners presented themselves for a jaunt around UR.  Although the temperature was about 15 degrees, it seemed pleasant given the single digit temperatures we had experienced in prior days.

    Given the conditions in surrounding neighborhoods due to the recent snowfall, YHC chose to keep the run within UR grounds.  The route was essentially a “figure-eight” covering the two main loops among the campus.  Some ran two iterations while others in added one more loop at the end.

    YHC enjoyed his run and conversation with Sippy and Marv.  Not too much else to report, but YHC did take pride in being called-out for wearing shorts by some local moms walking their dogs (oh yeah)

    Announcements:  Warmer weather is on the way!

    Saab abides

  • 6 degrees and 6 miles and 6 inches, oh my…

    2 stubborn knuckleheads decided to run in single digit temperatures the day after a snowstorm.  Given the condition of both the trails and roads, location was moved to MM.  With an agreement to run 30 minutes out and back along Grove, the PAX covered about 6 miles.

    To say it was cold is an understatement.  Although YHC had no regrets wearing his shorts, he grew jealous of TYA who donned far superior face and hand gear.  By the second half of the run, YHC’s nose, fingers, and other appendages – for which nature did not allow the ability to recess themselves within one’s body cavity – were past numb and approaching frostbite.  “Coldest F3 run ever” as TYA noted.

    F3 RVA baby…where it’s always sunny and 70, and we never close.

    Saab abides

     

  • OK, this took a bit longer than expected…

    17 men presented themselves for light calisthenics and as little running as possible.  This is what actually transpired…

    COP:  DQ’s, SSH’s, and 50 LBC’s

    Suicides:  At each tree along the field (11 total) perform stated exercise corresponding with the tree number (i.e. ascending to 11).  Run back to start after each set of reps.  Three rounds…Merkins, Jump Squats, Burpees

    Crawls (Across T-Courts):  4 courts…Bear Crawl, Crawl Bear, Crab Crawl, Polar Bear.  Perform 20 LBC’s after traversing each court (80 total).

    NMS:

    YHC is a firm believer in the importance of aerobic activity.  As such a series of suicides were thrown out incorporating two exercises (Merkins and Jump Squats) and their sinister offspring (Burpees).  What he did not count on was the extensive time it would take given all the running involved, so plans for other playful drills were dashed and deferred for another day. Some of the PAX later pointed out that RAMM was tomorrow and not today…an editorial comment Goldberg endorsed when he confirmed the PAX had covered 3 miles.

    YHC was not privy to much mumble chatter but he did appreciate hearing one PAX’s occasional jokes regarding holding six-inches (hint…his name rhymes with Cab Cat).

    Announcements:  CSAUP.  Please get involved and don’t be daunted.  There are options to participate in the entire effort or just pieces and parts.  It is just important that you be there…it’s going to be a fun and rewarding day.

    Wong Gonzalez for lunch today.  It is IMPORTANT that you DRINK PLENTY OF LIQUIDS prior to and during the meal.  You won’t be disappointed.

    Saab abides.

  • One for the thumb!

    7 intrepid men showed in various types and layers in the hope of shielding themselves from a very cold and rainy run.  This is what transpired.

    As a extension to the “four finger” route introduced a few weeks ago, YHC wanted to add another digit.  Thus we added Boatright Drive to the mix making it a full-fisted route of hill-work (effectively 5 out and back routes – all of which extended to Three Chopt).  In the interest of squeezing in the fifth finger, YHC had those in the front who first reached the top of each hill (Three Chopt), run back and scoop up all remaining runners who would then all turn around.  This kept the PAX reasonably together while ensuring everyone had time to traverse most or all of each leg.

    Regarding the weather, one can guess how nasty it was to run in cold, saturating rain.  YHC personally felt miserable and did not have a dry piece of clothing or skin by the conclusion of the run. (There is a significant difference between a “wind” and “rain” jacket as Saab and Swirly quickly learned.)  Marv appeared to have the all-weather gear from head to toe, while BT opted-out for the ninja look and instead chose to express himself in rainbow colors (not quite LTBT however).

    Although it may be fleeting, YHC felt better physically than he has in a long time.  I really appreciate everyone of you gents for coming out in such miserable weather.  Once through it, it made for a great start to my day.

    Note:  On my run home, not a sign of Seal Team in the parking lot nor anywhere on the grounds….just sayin’

    Saab abides

  • Only one frozen bird and a lost nut…

    10 enthusiastic gentlemen presented themselves for morning calisthenics and a jaunty shuffle around Linwood Elementary…This is what transpired:

    COP:  SSH, Arm Circles (big ones only!), DQ’s, Merkins, LBC’s

    Doras:  Flutter kicks (100), Rosalitas (200), LBC (300).  Partner runs to end of b-ball court and back.

    11’s:  Derkins (off picnic bench) and Burpees. Run to/from bench to wall in between.  B-to-wall when done.

    Lindsays:  Dips off bench (35 to start…descend by 5), WWII’s (5 to start…ascend by 5).  Run across b-ball court in between.

    Polar bear crawl:  (a quickie) Complete 10 merkins once done.  Back to flag

    NMS:

    YHC’s (selfish) approach to cold weather is to maintain as much continued movement as possible.  In the hope this was achieved at some level, he was impressed how well everyone performed.  Not too much mumble chatter heard aside from the soothing din of Lab Rat conversing through the Lindsays, and BT and Toga discussing sports-team stuff…about which Saab had nothing to contribute.  The wind this morning kept us moving and was a continuous reminder not to be downwind from Fudd during an unannounced release.  YHC also enjoys Toga’s continued critique of said-person’s form and follow-through – particularly on any exercise that is named after a global conflict.  Application of Burpees in the 11’s was partially inspired by Toga’s beatdown last week…although not a complete payback, hopefully it placed a dent in Toga’s light fluffy shell.

    It was great to have the folks from the North (Lab Rat and Opus) make the trip.  YHC now has to return the favor now that he has his DaVille shirt.

    Announcements:  HDHH this week, and looking forward to CSAUP next month (along with an LBC challenge perhaps), BT has a new (retro) ride, and Toga is missing a nut (please contact him if you stumble upon it)

    Saab abides

     

     

  • Five fingers should do it…

    9 men arrived in the gloom to take in a morning run in only slightly damp and chilly whether…

    Route:  Progress out and back through a 5 roads leading from UR to Three Chopt (Robin, Iris, Tapoan, Ridgeway, Old Mill).  Mother-goose approach where leads circle back until last has reached the top (i.e. end of each road).

    YHC enjoys his hills and, despite residual pain from this past weekend’s trail run, he wanted to offer a sampling of the various ascents surrounding the campus.  Five out-and-back legs were chosen (or what was later dubbed “5 fingers”).  The entire PAX performed extremely well on all fronts, grinding out some very steep hills.  There was mumble chatter along the way such as “remnants of the BRR”, to “which leg represents the middle finger…”.  Overall, YHC appreciated everyone’s effort given either their participation in this past weekend’s trail race, continued running and/or training for a future event or goal, or just running to and from the AO like Marv and Sippy are always prone to do. (Respect to all of you guys!).

    Announcements:  Please offer up or help support a 3rd F for this month.  Given the holiday season, it is easy to forget those for whom this time of year is simply a reminder of their ongoing struggles.  Case in point, TYA will be sharing information regarding an organization that offers meals to homeless high school students (one of which works at our stomping ground ET).  DK is also working on an event so please reach out to him.

    Saab abides

  • 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