Author: Faceplant

  • Upchuck missed his Tee Time.

    Format: :20 on / :10 off, alternating movements

    Between rounds: 1 lap

    After Round 6: 2 laps

    Round 1

    • Stretching only

    Round 2

    • Curls & Overhead Press
    • Burpees

    Round 3

    • Weighted Squats
    • Kettlebell Swings

    Round 4

    • Triceps Extensions
    • Lunges w/ Weights

    Round 5

    • Weighted Calf Raises
    • Oops I forgot the other one we did

    Round 6

    • Mary for Abs

    Finish: Two laps around the loop.

    Moleskine

    Where’s Upchuck?

    Quality mumble chatter today, plenty of talk about PhDs, AI and higher education, and the PAX confirmed that even combined we don’t have as many master’s degrees as Hitchhiker does.

    COT

    • Praises for Hitchhiker’s son making it into the robotics contest
    • YHC closed with a reminder that even though Thanksgiving is behind us, it’s worth carrying a spirit of gratitude forward.
    • Also a word about words: they can be like bees sometimes they make honey, sweet and encouraging… and other times they sting. Be mindful of how you use them.

  • Roll the dice – see what hill you get

    When Splinter put out the bat signal that he wouldn’t be able to Q Spider Run, YHC knew it was time to shake things up (pun intended). Typical routes? Not today. YHC is always up for a little game of chance, and what better way to start the day than with some Dice Roll Hills?

    Pre blast went out on Slack, but no routes were posted, just a promise of surprises. We gathered in the gloom, divided into two groups, walkers and runners, and the runners each grabbed a die from the bin before heading off toward the Hills.

    Here’s how it works:
    At the base of the hill, six chalk lines are marked at different distances. Each pair rolls their die, runs to the line matching their roll, then heads back down to roll again. Repeat for 45 minutes.

    Pairs:

    • Anthrax & Shakedown
    • Sippy Cup, Marv & YHC

    Next time you see Marv, ask him what his favorite number is, he’ll give you a great story!

    Announcements:
    See EF Hutton for the Bridge this coming Saturday.

    Keep our veterans in your thoughts on this special day.

  • Rainy with a chance of country club

    The forecast called for rain, and for once it didn’t lie. Expectations for attendance were low, and YHC was fully prepared to enjoy a solo workout under the luxurious St. Christopher’s Sports pavilion — one of the finer outdoor fitness facilities in the greater West End.

    To YHC’s pleasant surprise, Applesauce arrived, immediately elevating the gloom factor and the quality of conversation. The pavilion provided a dry, echoing backdrop for six rounds of Tabata, punctuated by laps around the pristine SCCC track.

    Discussion topics ranged from family dynamics to the delicate art of managing in-laws — all tackled with the same intensity as burpees, though slightly more grace.

    In the end, we were reminded that sometimes the best workouts aren’t about numbers, but about showing up, staying dry, and sharing a few honest words.

    Announcements:

    • Thanksgiving workout at Mary Munford, 7 AM. Bring gratitude and coffee.

    YHC took us out in thanks for simple mornings, and covered pavilions.

  • Groveeeeeee but make it fast

    Fourteen harriers of varying speeds descended upon the hallowed grounds of Mary Munford for what was advertised as a run but quickly turned into an exercise in personal honesty. With a few minutes to spare, YHC took the Q and unveiled the plan: run down Grove for 23 minutes, turn around, and make it back in 22. Negative splits.

    It was a familiar route with an unfamiliar sense of accountability. Go out easy, come back hard. Some followed that guidance. Others just went out hard and came back less hard.

    The sixes (Sippy and Phonics) held strong. Phonics remains the only man capable of maintaining both conversation and forward momentum better than YHC. A true cardio philosopher.

    Mumble chatter highlights included:

    • Shakedown’s luscious locks, which may or may not qualify as a mullet depending on lighting and wind speed.
    • Yard khakis: the official uniform of men pretending they’re not just wearing old work pants.

    Announcements:

    • EF Hutton is headed to the bridge on the 15th. Looking for a few more to join him.
    • Thanksgiving Day beatdown tentatively set for Mary Munford at 7 AM. Nothing says gratitude like burpees before pie.

    Praises:

    • Shakedown’s flow—business in the front.
    • All men brave enough to rock yard khakis in public.

    Prayers:

    • For Saab’s M, caring for her 99-year-old mother.

    YHC took us out with a reminder to be grateful for what we have—and to share it with others.



  • Swift Moves at the Country Club

    The Thang

    A familiar Tabata format — six rounds, 20 seconds on, 10 seconds off, with a lap around the track between each round.

    Round 1:

    Stretching to get things moving.

    Round 2:

    Curls & Overhead Press

    Round 3:

    Burpees & Weighted Squats

    Round 4:

    Kettlebell Swings & Triceps

    Round 5:

    Lunges with Weights & Curls (again)

    Round 6:

    Mary – Flutter Kicks, LBCs, Box Cutters

    Extra Credit:

    We were so fast and efficient this morning we even had time for a cool down stretch. Very important to keep ok stretching!

    Consistent work from the group. The running between rounds kept everyone honest. Great to have Bone Thugs out with us running again!

    Mumble Chatter

    Plenty of conversation this morning, covering everything from Taylor Swift’s new album, and scary AI. Birthday party themes also got some airtime, along with important advice on getting gifts for your spouse. Good energy and steady chatter throughout.

    Announcements

    YHC is involved with a local charity called Little Hands, it is the only organization in Central Virginia solely dedicated to providing essentials to economically disadvantaged young children in the first years of their lives. This October I’m supporting them by collecting diapers (not used diapers) for their annual diaper drive. Over October I’ll be posting on Slack what workouts I’ll be attending and if you are up for supporting I’ll collect the diapers and deliver them to Little Hands. Here’s a link to the diaper drive if you don’t know what kind of diapers to buy and just want to give monetarily: https://secure.qgiv.com/event/thebigdiaperdrive/account/2127565/

    YHC took us out.

  • St. Christopher’s Country Club – Monday Tabata Edition

    YHC showed up with a half-baked plan and a timer app, which is really all you need for a Tabata morning. Six rounds, 40 seconds on, 20 seconds off, rinse and repeat with one lap between each round and two laps for the finale:

    The Thang (40 on / 20 off x 6 rounds):

    1. Stretching (because we’re old).
    2. Curls & Overhead Press.
    3. Burpees & Weighted Squats.
    4. Kettlebell Swings & Triceps.
    5. Lunges with Weights & (yes) More Curls.
    6. Mary to finish (allegedly core work).

    Meanwhile, the St. Chris Track Club was circling the oval in the opposite direction. Way to go guys and girls.

  • RAMM – Simple Directions

    Out-and-back on Grove toward VCU. 23 minutes out, 22 minutes back. Simple directions, even I could remember them. But you have to do a negative split so keep the pace in mind.

    The Groups:

    • The Sixes (Splinter, Marv, Sippy Cup, Garbage Plate): Made it all the way to Belvedere. Probably the furthest any RAMM has ever gone. At this rate, they’ll be in New Kent by the holidays.
    • The Fives (YHC, Splinter, Chippendale, Saab): Nearly hit VCU. Topics of conversation included traffic signals, diverging diamonds, roundabouts, and the delicate social differences between “butt dial” and “booty call.” Productive, as always.
    • The Fours (Gumbo and Hitchhiker): Kept it steady. Gumbo gets extra credit since he ran from home.

    Observations:

    • The Sixes returned huffing, puffing, and looking like they’d just wrestled a bear, but they liked it.
    • Saab’s favorite shirt remains in France. RIP. His Garmin keeps it company.

    Announcements:

    • F3RVA’s 11-year anniversary is around the corner. Check Slack for details you’ll immediately forget.

    Prayers:

    • For Marv’s dad, as he recovers from a hospital stay.
    • For TYA, recovering from an infection caused by a literal splinter (not Splinter the human).

    YHC took us out.

  • Faceplant loves a good dice game

    The Thang:
    YHC rolled in right on time at 0530 to find Salt Lick and an FNG ready to roll. With just the three of us and no set Q, we decided to go with a hot potato.

    Salt Lick started things off strong by retrieving a multi-sided dice loaded with exercises—like the Wheel of Misfortune, but more unpredictable. We moseyed to the Tuckahoe Shopping Center, where the dice got rolling. Literally.

    Each roll brought something new: karaoke’s, bear crawls, crawl bears, slow moseys—and the crowd favorite (or least favorite?)—broad jump burpees, which Salt Lick apparently willed into existence with a prayer.

    YHC took the reins next and we moseyed over to Third Church for some timer-style work:

    • One ran a lap around the lot while the other two did core work.
    • Round 1: LBCs and WWIIs
    • Round 2: Leg Raises and Rosalitas
    • Round 3: Carolina Dry Docks and Squats

    From there, we headed back toward the flag, but added a twist—rolling the dice every time we passed an SUV. (Spoiler: there are a lot of SUVs in Tuckahoe.)

    Wrapped things up with 5 Minutes of Mary, including some solid stretching to finish strong.

    COT:

    • Welcomed our newest FNG—Plus One to the PAX!
    • Prayers for Salt Lick’s daughter.
    • Salt Lick took us out.

    Naked Moleskin:
    Small but mighty crew this morning. The dice didn’t disappoint, How did Salt Lick know that YHC’s favorite workouts are those with a game of chance. Great way to start the day. Welcome again to Plus One—hope to see you back out there soon!

  • Picklewashed ⛈️

    Conditions:

    Uninspiring rain. Just enough to ruin things, not enough to cancel life entirely.

    The Scene:

    YHC talked The Firm — a future brother-in-law and current F3 brother — into meeting at Forest Hill Park for a little early-morning pickleball. He agreed, likely trying to secure his spot at future holiday tables.

    The Plan:

    High-intensity pickleball. Friendly trash talk. Maybe some subtle flexing. The usual.

    The Reality:

    No one else showed up. Just the two of us, a stack of unused paddles, and a healthy amount of puddles. Turns out pickleballs don’t bounce in the rain. Physics wins again.

    The Pivot:

    Abandon the courts, hit the trails. Knocked out 3 miles through Forest Hill Park. Not fast, not slow — a classic “we’re doing this because we said we would” pace. Good conversation, no major injuries, minimal complaining. Success, by F3 standards.

    Notable Quote:

    The Firm, mid-run: “I’ll be back — I want to beat Oyster and Bodos at pickleball.”

    Revenge-based fitness. We support it.

    Moleskine:

    Sometimes the gloom gives you 2v0 court time. Sometimes it gives you 3 miles of muddy trail bonding with your future brother in law. Either way, you take what the morning gives you and call it a win.

    SYITG,

    —YHC