Author: Saab

  • Did you get a free bowl of soup with those shorts?

    19 turned out for a Thursday morning beatdown at MM. This is what transpired…

    COP: DQ’s, SSH, Freddie Mercuries, Box Cutters
    Trees: Tree to Tree alongside MM. Ascending Merkins at each tree. Alternate crawl/run between each
    Field: Jacob’s Ladder…WWII situp at mid-field, burpee at end. Begin at 1 and then ascend from there. Finish at start with 10 burpees.
    Track: 4 corners with quasi-suicide…Merkins, WWIIs, Jump Squats, Derkin. Once you arrive at next point, advance back to start and redux. Finish on 4th station
    Burpee shuffle and a few minutes of Mary

    NMS:
    YHC’s morning got off to a great start once he caught sight of TYA’s colorful (and one assumes clean-smelling) shorts. I don’t know if they were more apt for a Dead-concert, but they served as a nice diversion. TYA felt compelled to point out that he had purchased them off the bargain-rack – something we had already deduced upon first sight.

    We welcomed 3 FNG’s today (see above) and we look forward to their continued participation in F3. TYA was kind enough to introduce himself to them as the “resident wise-ass”…again, another factoid they simply would have observed themselves given a few minutes with the PAX.

    Lab Rat was on point today calling out many of the workouts YHC had planned right before they happened. YHC chalked that off to Lab Rat’s keen sense of perception, skills in abstract geometry, and YHC’s lack of originality.

    Reminder, Tuesday is bring as many new and existing PAX to the workout (there are 3 AO’s that day). Our goal is 60 although Bleeder suggested we should shoot for and even higher number.

    I had fun guys. Thanks for putting up with me this morning.

    Saab abides.

  • Mother Goose

    A strong pack of 9 showed four our post-holiday Spider Run. This is what transpired:

    Ran through a modified version of the “Fudd run”. Intent was to stay together with faster runners periodically circling back. Challenge was, given the course has a lot of ins-and-outs and what have you’s, the PAX became a bit scattered at times. Periodically, YHC wasn’t certain if members were choosing alternate routes or just buying mileage until those in the rear came along. As was aptly pointed out, YHC was like Mother Goose at times trying to keep the front in line with the rear, and vice versa. YHC will post a map of this run in a future post.

    Near the end, instead of taking the added hill, those leading in front chose a route back into the university, so a last minute audible to take a run around the lake worked out just fine.

    Kudos to Swirly, Marv, and BT for running to the AO. Offshore get’s credit as well for biking-in.

    (Rosie, Thanks for the shout-out.)

    Announcements:
    Spider Run and Da’Ville shirts are on pre-order (with only 2 days left). Don’t walk, but RUN to the F3 site and get your order in now.

    W-Dog tomorrow, with Swirly as Q (per memory, unless someone else is signed up.)

    Saab out

  • Do your shorts have pockets?

    4 intrepid runners participated in 1 of 2 runs today…
    1) Richmond PAX: southside to northside loop with run around Brown’s Island – 8 miles
    2) Arkansas PAX (TYA): 10 miles which included an extreme 4 mile climb.

    Before the start we first had to resolve who would Q. Since the honorable TYA was running at a remote location in our nation’s heartland, it fell to Saab. YHC did appreciate Aisle 5 taking the quick initiative to call out the above route which served as a nice change from prior weeks. Upon completion we chatted it up with Udder who was about to venture out with a friend (he admittedly opted for the added sleep at the expense of running under higher temperatures).

    After the run we had an enjoyable post-run hangout at ET. Discussions about BRR training do’s and don’ts ensued. YHC was surprised and pleased to hear that Wilson was signed-on for the BRR (although I am reminded this is a cyclic and it may just be his “on-week”).

    Enjoyed it guys. Thanks for the great start to the day.

    Saab abides

  • The Reverend is in the House!

    6 strong runners showed up for what I’ve dubbed the “Fudd Run”.
    Route: A modified start and finish but otherwise a completion of the route Fudd introduced us to last week. Involves a nice meander throughout Westham and the University with no shortage of steady elevation.

    YHC has enjoyed this route so much, today marked my 4th time covering the route in the past week. We stayed together as a pack with varying members often leading and then circling back to pick up the rest.

    During our COT, a UR employee and ordained minister by the name of Reverend Williams could not help but overhear us. Upon brief introductions we were fortunate enough to have the Reverend circle up with us again and lead us in an inspirational prayer. Another fine example of how fortunate we are to be part of F3 and how it can touch our lives and the lives of others in unexpected ways.

    Announcements: Marv will have a VQ on Thursday at RAMM. (TYA said he would get with Flashdance and ask if he would give up the Q this week for Marv’s “special day”)

    Saab abides

  • She did smell nice didn’t she…

    8 posted for today’s trail run and we couldn’t have asked for better weather. Most took southside to Forest Hill (loop) and then back again…about 7 miles. Lab Rat arrived early and ran what was largely a road-based run that covered about 10 miles. YHC enjoyed conversation with the PAX along the way. Glad Udder brought Tramp Stamp for his first trail run…great to have you there guys.

    During COT, YHC was a bit surprised when a partially clothed man attempted to insert his bare torso into the circle, but soon realized it was Lab Rat coming in from his extended run.

    Best of luck on the half marathon (next weekend) Lab Rat and TYA.

    Still need 1-2 men for the BRR (you know who you are…)

    Saabinator out

  • Try resetting the ground…

    7 men chose not to succumb to the fartsack this morning and showed up for a run in the cold rain. This is what transpired…

    Ran the carillon route, 6 and 5 mile options in reverse direction from what Lockjaw first introduced. Others ran and out and back along Grove for a 3-4 mile run.

    Moleskin:
    There was a bit of irony in trying to avoid the puddles as we exited MM. By the time we all were at the half-mile mark we were all pretty well saturated from head to toe. YHC was working to keep up with Sippy for the first mile, where he clocked us at a sub-7 minute pace. Sippy in-turn stated he was working to keep up with me, so at that point we dialed it back a bit.

    On our return trip we saw Circle K and TYA, but Swirly disappeared. It was only until later we discovered he charted his own route. Still not certain if he got lost or it was his preference to return through Windsor Farms, but kudos to him for getting more distance in.

    When we returned, it was fun standing in the rain shouting instructions to Lugnut on how to jump a car battery. We had to “shout” of course because none of us were going to stand close enough to provide any physical assistance nor endanger ourselves.

    Saab out

  • Counting up…is that something new?

    14 showed up for what YHC hopes proved to be a good beatdown. This is what transpired…
    – COT: SSH, DQ’s, Merkins, Squats, (and perhaps something else I can’t recall)
    – 2 burpees at each tree from one end of the school to the other
    – Doras (sort of). Partners complete 100 Derkins and then 100 supine pull ups while other runs out and performs 5 dips…and then 5 incline merkins
    – Ascending reps across tennis court..stop at at midpoint, exercise, run to end, then backwards run to start. Ascending reps at each stop (e.g. 3,6,9,12). Burpees (x1), high knee jumps(x2), squats (x3), merkins (x4), LBCs (x5)…maybe that was the order
    – Everyone lines up holding legs at 6 inches. Person on end jumps over each PAX…repeat (indian pole-smoker arrangement)
    – Ring of fire merkins…once completing 10 reps, bear crawl around circle.
    – Burpee shuffle: Person calls out number 1-3 (HoneyDo special). No consecutive numbers allowed.
    – Indian run/Native American run (what have you) around perimeter back to flag.

    NMS
    Fields were deemed unusable so YHC took the hint this time and moved the “multiplier” to the tennis courts which actually worked out better (easy to locate the mid-point, and less chance of tripping when running backwards). It was about the time that we were counting up by 4’s that Flashdance showed up. It was questioned whether he was truly LIFO, or just extremely early for tomorrow’s RAMM. Anyway, he broke some speed limits to get there so we appreciate his resolve.

    YHC could not hear what the mumble chatter was during the COT…too focused on counting. Certain it was at my expense (sorry I missed it). Otherwise we all tried our best Doner Kebob imitation by throwing out a “Hi Roger” here and there. YHC instructions were vague as usual: A quick ask to Sippy to start a count (of PAX) turned into a simple upward-count. TYA responded by saying he had never heard that method before…live and learn.

    Announcements: RAMM on Friday (Saab will Q). TYA will be sending BB’s regarding Wednesday evening training runs for the BRR. I’m sure there is something else I missed.

    Saab abides…

  • I wonder if Copernicus ever had these problems

    6 showed for a moderately damp run around UR. This is what transpired:

    5 mile run not counting runs to and/or from the AO. Covered many hills around the university – too many to count or name.

    NMS:
    YTC wondered where all the regulars were until he recalled that today was FlashDance’s VQ – congratulations man. Kudos to Marv and Sippy for making the 3 mile run to the AO. Found out later that our FNG had missed them at their starting point so he just drove on over. (Could have turned around and gone home, but this guy had the persistence and fortitude to track us down…thus named Copernicus). A hearty welcome to F3 Copernicus…look forward to seeing you again!

    One PAX had a seeeerious restroom need. All I’ll say is that we are all fortunate he found a port-o-john a short distance into the run. The (almost) inevitable alternative would have been frowned-up by the U of R grounds-keeping staff.

    Anyway, we had a quick circle-up and YHC caught a run back to Westham with Pucker.

    See you in the gloom everyone.

    Saab out

  • Let’s take a detour at the sorority houses

    8 steadfast runners showed up at UR to run in a dark, reasonably warm, and not so rainy morning. Here’s what transpired:

    See route below. There were slight derivations from this but otherwise YHC attempted to distill the maximum amount of elevation from the past 2 postings.
    http://www.gmap-pedometer.com?r=6838912

    Moleskin:
    We essentially split into two groups as we progressed into the route, with Saab “leading” one group and Lockjaw leading the other. YHC uses the term “leading” mildly since he was continually working to keep up with Sippy and Marv while calling out directions from behind. That said, you would find it hard to believe the 3 blokes I was running with ran the Monument Ave 10k this past weekend (Marv and Sip’), or ran 11 miles on Sunday (Offshore). Shout-out to Marv for posting a great time on the 10k. (I didn’t get yours Sippy but I’m sure it was top notch.) As the first contingent neared the end we did one more loop up Gateway road. Sippy was on a tear and we are sure he would have ended-up in Short Pump had Marv and YHC not called him back for just one more go around on the lake.

    Word from second contingent was that they had to divert TYA from the sorority houses (the man has his priorities straight). In the end, we enjoyed poking fun at the sounds seal team were making and speculating how much money they are spending. TYA offered to throw hundred dollar bills at them as a reminder of the money they were wasting. (YHC considered offering-up his “toll money” for this gesture, but decided that his spare change is far too precious.) YHC also enjoyed his run back to Westham with Lockjaw.

    YHC apologizes for mixing the close and briefly forgetting the name-o-rama. Thanks for setting me straight.

    Saab abides

  • Gimme Five

    10 gathered on a morning which held much less rain then expected. Here’s what transpired:

    COP: DQ, SSH, LBC, Flutter Kicks, Merkins. Escalating burpees between each (maxed at 5)
    Escalating Merkins with curb crawl – max at 5
    (Brief) Suicides: Run out, standing jump, return and perform 5 standing jumps (high-knee…whatever they are called). Progressed across the tennis courts
    Four Corners: 5 Burpees, 10 Dips, 15 Merkins, 20 LBC’s. Five times around the track
    Stop-drop-roll shuffle
    Ring of Fire.
    Indian run back to base.
    2 minutes of Mary (Freddy Merc’s, Flutter Kicks)

    Moleskin:
    Prior to starting out, Spotter demonstrated his stealth maneuvering skills by appearing out of nowhere. As we commenced the COP, mumble chatter ensued – from the usual suspects. YHC was concentrating on his counting so I cannot comment on what was said. After the curb crawls, had intended to add-in pole smokers in at the pavilion, but the tomatoes had gotten their first, so we went right to the suicides. Shout-out to spotter by over-achieving and adding a round – which we all subsequently followed.

    During 4 corners, YHC attempted to go easy on the arms. Many were smoked from WDog the day before, so dips were understandably a challenge for many. Otherwise, Sippy, Spotter, and Swirly led the pack.

    Stop, drop, roll was a big hit as usual, with Swirly first providing the demo. Note: YHC enjoyed watching TYA’s approach which was more of a slow down, lower oneself gingerly, and let one’s ballast gently roll-self over. YHC’s were strikingly similar, just lacking the finesse.

    Announcements: Thoughts and prayers to Chum and his family. Upcoming 13 mi race trail run (see Lab Rat and TYA). Happy hour at ET on the 20th (Flashdance will send out BB to confirm attendance.) Rosie Q at Dogpile on Saturday – not to miss. Trail run on Sunday: Lab Rat has a 9 miler he is leading but shorter options will be available. (Remember: Only a few frigid days left in the season to catch TYA in his running tights!)

    Nice to hear the good reviews regarding the many new AO’s around Richmond.

    Saab abides