Author: Sugar Sock

  • He Hate(d) Me

    5 Strong arrived in the muggy gloom, mostly unaware of what we were celebrating. 5:30 am and we were off, with a 10 burpee delay near the gate on our initial mosey. More on that later.

    Warm up, all IC: SSH x 40 (Flange to YHC: Can I tell them now? YHC: Nah, they will figure it out.), Helicopter x 10, DQ x 10, LBC x 40, HRM x 20.
    10 burpees OYO

    Mosey to the pavilion in the center of the soccer fields to mark the 19th anniversary of YHC’s 21st birthday with a Super 21:
    1 x Merkin, 1 x WW2, 1 x squat. Repeat with 2 x Merkins, 2 x WW2s, 2 x squats… on up to 21. 1-5 rep sets OYO, recovery planks for the 6, 5 more burpees OYO. 6-10 sets, recovery planks, 11-13, more recovery, 14-15. 5 more burpees OYO. 16-17, 18, 19, 20, 21 with recovery in between. 5 more burpees OYO.

    With a glance at the watch, we had about 10 minutes left. Feeling I owed the PAX at least a little running, we lined up for a Native American People’s run around the perimeter and back towards our cars. Note to self, these are… different… with a small PAX.

    Circle up near the flag for 5 x an ab exercise of each PAX members choice, in their cadence. YHC lead off with WW2’s since we hadn’t done those in at least 6 minutes at that point. Oyster and Tobit brought us Rosalitas and Dollies, Flange gifted us with Freddie Mercuries, and Last Call dropped the hammer, the American kind. YHC gifted the PAX 5 more burpees OYO for an even 40. BOOM.

    NMS: Thanks for helping me mark 40 years this morning, I couldn’t ask for a better group of men to share in such a suffer fest to kick things off than you guys. As I look at my posts on facebook from 10 years ago, whining about hitting 30, I appreciate the men in this group for helping me smash through 40 far healthier than I was when limping into 30.

    As for the workout, apologies. Flange knew what was coming and showed up anyway. Tobit reconsidered whether a 20 min drive to HBR for frisbee would have been better. You two paced us all morning, as you often do. Oyster found another gear and would not let anyone catch him at the end of the NAP run, though some tried. Last Call, great to meet you this morning. Way to work out there, you crushed it.

    Announcements:
    Several in the RVA PAX have family members fighting health issues, and YHC learned of an FNG from Saturday who had some heart problems after the workout Saturday. Surely others fight silent battles. Keep these men in your thoughts and reach out if you are so inclined. Sometimes just knowing someone is thinking of you is enough to give you a lift.

    On a lighter note, come out to Ardent this Friday night 6-10 and share in a keg of IPA and some food in the back (you’ll find us in a private party among the big tanks) to mark 40 orbits around the sun with me.



  • Put in some work

    13 veterans and 1 FNG arose in the gloom to meet the challenge of The Forge today. This is what went down, more or less.

    Long Mosey to the cul-de-sac behind the football field for COP, all IC: SSH x 25, DQ x 10, helicopters x 10, LBC x 25, HRM x 15

    Working our way back up, stop along the way to the bottom of the hill for curb crawls to 5, repeato at 5 and back down. 1 Derkin, bear crawl, 2 incline merkins, crawl bear, 3 derkins … up to 5, repeato and back down. Some finished on one side of the road, some on the other; all began to sweat, and most stopped talking.

    Continue working back towards bottom of hill, stop and partner up for 25 PLT x 4, each man. Then plank on the steep embankment facing up hill (12 o’clock) for clockwork merkins OYO: 10 at 12, 3, 6, and 9 o’clock. Some repeated at 12. Nothing wrong with extra credit.

    At the bottom of the hill, switch partners. One man runs up to flag and back, while other switches between lunges and bear crawl as needed, change positions at meet. Continue until the team has lunge/bearcrawled the hill.

    Alphabets – for the six and for a minute or so after.

    Mosey to the front of the school and switch partners again. Proper Dora is called, to 100 or time. 1 man runs the bus loop while the other performs 1 merkin, 2 WW2, 3 squats = 1 rep. With only 15 minutes remaining, some teams got to 50, other in the 30s or 40s when time was called. Way to push to the end.

    Announcements:

    Field day this Saturday at Dogpile, see the preblast and your nano region captains for costume requirements.

    Orange Crush VQ at Twin Team tomorrow.

    Scrum VQ at the Forge in two weeks.

    Flange took us out.

    NMS:

    Always a pleasure to lead such a fine group. You gentleman always bring an outstanding effort that makes it easy.

    Welcome to Flush, who joins us from Crossfit, and crushed the workout. YHC takes it under advisement that Flush is not to be played in Poker.

    The mumblechatter started strong, but died quickly in the curb crawl. The Q generally takes that as a sign that something was working correctly.

  • Sweet 16

    7 Veterans and 1 FNG descended upon the hills of Forrest Hill Park to celebrate Virginia Tech’s glorious victory and berth in the Sweet 16.

    Here is how it went down, more or less.

    Mosey about 10 steps to warmup and pick up stragglers. All IC: SSH x 16, Helicopters x 16, Don Quixote x 16, LBC x 16, Merkins x 15 (yes Q screwed that count up)

    Mosey through the pit and down the Hill of Ill Repute only to discover all the lights around the pond were off. Well, we need to get back up the hill so partner up, 1 man runs to pit and back while other alternates between lunges and bear crawl.

    In the pit, switch partners. While 1 man runs up to the top the other performs Dips. Switch to decline Merkins the second time through.

    Mosey to the top for a DORA in the SOJ Farmers Market lot, which was about the only place the lights were on this morning. 116 x Merkins, 216 x squats, 316 x LBC

    Mosey back to Stone House for Partner Leg Toss. 4 sets of, you guess it, 16.

    Curb crawls on the street, bear crawl to far curb, 1 incline merkin, crawl bear back to first curb, 2 decline merkins…repeato at 5 and back down

    Merkin ring of fire, 5 x PAX choice, different variation than PAX before.

    Mary, all IC: 2 count Flutter Kicks x 25, APD x 25, WW2 x 25.

    Announcements: Go Hokies!

    NMS: Great work out there today, men. The lack of lights threw YHC a curve, but we managed. Thanks for the opportunity to lead. We saw over the weekend that there are multiple ways to give men that opportunity, and I am grateful for the path Bleeder, Swirly, and many others have chosen to do so. May we all have the strength and wisdom to remember those roots as we carry on the goodness that is F3RVA.

    We welcomed a new member to our tribe, Upgrade, who absolutely crushed it this morning. Upgrade is a recent VMI grad, from Richmond, who likes to run, lift, and has spent some time with SEAL team. YHC threw out the name “Gump” which landed with a thud. Someone called out “Upgrade!”, which Hardywood pointed out was perfect as Gump needed an upgrade and the dude is young and in good shape already and an upgrade to the PAX….so the legend goes. Welcome Upgrade!

  • 70 and Sunny

    18 of RVA’s finest conquered the fartsack and enjoyed a balmy morning saunter through the park at WDOG.  Here is how it went down:

    Mosey to the circle in front of the Carillon, warm up running the circle with some inside and outside shuffles and some straight forward running.  Circle up, all IC: Don Quixote x 10, Helicopter x 10, SSH x 20, Merkin 1.5’s x 10, LBC x 20.

    Worlds’s Longest Triple Check: on the long triangle, partner 1 bear crawls the short road, runs down the hill, and runs backwards up the hill.  Partner 2: Copperhead squats, and Partner 3: LBC.  Three times through.  Plank-o-rama for the six.

    Winner’s Circle:  In the circle by the Carillon, with one hand on inside curb, one on ground, do one merkin.  Sideways bear crawl to outer curb, 2 merkins with other hand on curb, sideways bear crawl back to inner curb for 3 merkins…up to 4, repeat and back down.  Al Gore’s for the six.

    Mosey past the flag and partner up for 50 x PLT each man.

    Back to the flag, AYG.

    Number-ama, Name-arama, Announcements and YHC took us out.

     

    Announcements:

    TYA has the Thanksgiving Q at Mary Mumford tomorrow, starts at 6am. Coffeeteria to follow.  Come out and earn some extra pie.

    Upchuck has the Breaking Bread Q Sunday and needs another man.  See him if you would like to help out.

    …I feel like I am missing one here, help a brother out?

     

    NMS:

    Great work this morning, men.  The Triple Check was a lot longer than expected, because that triangle was bigger than I remembered.  Way to push through anyway.  Which brings me to my thoughts on how Thankful I am for this group of men.  We show up in the heat and humidity of summer, in the cold of winter, in the rain, in the snow.  It was 29 by my car, with frost on the ground, and yet 18 men stood tall and challenged themselves out there today.  We face adversity like that, in a place where its OK to fail.  We learn to push through adversity, together in the gloom, and each become better men for it.  It’s exactly what “70 and Sunny” is about.  I give thanks to that every time I post.  It was an honor to lead you today!

    Sugar Sock out.

     

     

  • Wilson gets a game ball

    YHC arrived at SOT shortly after 5 and planted the flag.  7 others soon rolled in, and marveled at the AO that still has that “new car” smell.  0530 struck and we were off.

     

    Thang:

    Mosey to the lower lot for Warmup, all IC:  20 x SSH, 10 x Don Quixote, 13 x Helicopter (yes, 13…YHC confused himself during cadence, laughing at some mumblechatter.  That won’t last, he thought to himself), 10 x slowwwww merkins, 20 X LBC

    Mosey to football field for the Millennium, slightly modified.  PAX lines up on the goal line and begins the prescribed exercise.  First PAX to 100 calls out “HUNDRED,” others rejoice by sprinting to the other goal line and awaiting the next exercise. Merkins (mumblechatter dead), WW2, 2 ct Lunges, Carolina Dry Dock, 2 ct Flutter Kicks, Monkey Humpers, Shoulder Press, LBC, Squats, APD.

    Plank-o-rama

    Partner up for 100 x Partner Leg Tosses, each man, in however many sets are needed.

    With Same Partners, head to the track for some Catch Me If You Can.  Partner 1 starts around the track, backwards.  Partner 2 performs 5 Merkins and runs forwards after the Partner 1.  When caught, switch.  Keep up for a lap.

    Mosey back to flag for numberama, namearama, and YHC took us out

     

    Announcements:

    Hump Day Happy Hour today at 5:30, meet at Kuba Kuba Dos for some Hill running with refreshments after.  PAX are advised to bring a dry shirt as there is no outdoor seating, and this is Tuckahoe.  Much Fancy.

    PuppyPile August 25th immediately following DogPile, 705

    Breaking Bread needs a Q this month.

    Ghost Flag will be up for grabs at DogPile this Saturday

     

    NMS:

    Way to work this morning, gentleman.  The Millenium is no joke, even with the change in the last round.  The PAX was thankful for the modification.  I think if I called the 100 burpees, we’d still be out there.  I left out the celery (SSH) and tried to select exercises that really work the upper body, core, and legs and alternated through.  So maybe we skipped the main course, but still had a pretty heavy meal of hors d’oeuvres.  I’ve never seen Wilson move like he did during the sprints.  He kept up with Tobit, which is some serious effort.  You earned the gameball, brother.  Was nice to see several different PAX calling 100.  At least 4 or 5, YHC thinks.

    Way to push on the catch me if you can, that was deceptively more difficult than anticipated.

    It was an honor, as always, to lead you fine men this morning.

    Sugar Sock out.

  • This Potato was pretty hot

    YHC arrived at the fertile fields of No Toll at 5am sharp and secured the AO with the flag.  Soon, 11 more stalwarts had rolled in, including a Summer Tour participant and a clown car from New Market, and the Dirty Dozen were off.  Honeydo had apparently heard the rumor I planted in the Q sheet about this being a Hot Potato, though some others thought YHC was taking over No Toll.  No sir, just an unusual opening on the Q sheet at No Toll and an opportunity to pass the potato around.  Instructions were to take 10 minutes and pass the Q, though some passed it faster and we got a lot of folks involved.  We kept moving and put in some work!  This is what YHC recalls:

    Sugar Sock: Mosey to Parking Lot for warmup COP, all IC: SSH, Don Quixote, Helicopters, Merkins and Flutter Kicks

    Tobit: Proper Doracides on the soccer field.  Partner 1 runs a suicide across the soccer field while partner 2 works on sets of 1 Merkin, 2 LBC, 3 Squats.  Originally called for 100 reps but was audibled to 50.  Way to mind the time, Tobit.

    Olivander: 4 Corners around the soccer field.  10 Burpees, 20 Monkey Humpers, 30 LBC, 40 Merkins

    Wilson: Mosey to curb for 2 (I think?) sets of step ups, and then Mosey to Basketball Courts for a COP.  There were WW2s, Rosalitas, Hello Dollys, v position holds and some other stuff.  YHC’s oxygen levels must have been depleting by this point.  Finish up with a Merkin Ring of fire: all plank, 10 reps one man at a time. Flair encouraged and enjoyed.  Finale was Wilson doing his 10 with 1 leg up, hopping and something with his other arm….a shoulder tap?  Need to see it again, and Open to suggestions on naming but if any of the PAX are coordinated and strong enough to try it in the future, I say we call it Wilsons.

    Posh: Suicides on the basketball courts with 5 burpees at the mid point, 10 merkins at the far line and 5 more burpees at the end.  He decided not to make any friends and called for a repeat.  The PAX obliged but a a third repeat was deterred by a Wilson warning of…some kind.  Way to push us, Posh.

    Mr. Roper: Triple Check of wall sits, dips and a run to the playground.  Unfortunately we only had time for one round…

    …Or did we?

    Rosie: 45 Seconds of Crunchy Frogs at the flag.

    Announcements: CSAUP Oct 20.  Running laps on the hour at Forrest Hill Loop.  All are welcome, even if you don’t pull a TYA and run all day.  Just come do a few and hang out.  Rumblings of a beer version as well – See Honeydo on that.

    Viral took us out.

    NMS: It is a rare sight indeed to see an opening at No Toll that’s only a few days out.  Thinking a hot potato would be a good way to fill it in, YHC grabbed the Q.  These workouts offer maximum variety and get a lot of folks mixed into leading, a win-win.  Thanks for obliging, men, and letting me get us started.  We definitely put in some work, great job all!  If Tobit’s preview was any indication, be ready to work when he’s got the Q for the full 45 mins in 2 weeks.

    Sugar Sock out.

     

  • Guys, I think it’s raining

    Six men felt the peer pressure and left the comforts of their fartsacks to post at No Toll this morning.  The AO was secured at 5:00 and all was quiet, save for the rain for a while until Swiper showed up and then walked off.  Where did he go?  YHC began to wonder if it was really Swiper at all.  Eventually he wandered back, the others showed and we were off.  This is what went down.

    Thang:

    Mosey to nearby lot for COP and to gather stragglers.  All IC: 60 x SSH, 15 x helicopters, 10 x Don Quixote, 10 X Merkin 1.5’s, slow (1-chest to ground, 2-halfway up, 3-chest to ground, 4 – all the way up = 1 Rep),  20 x LBC, 20 x LBC with one leg straight/the other bent per normal position, 20 X LBC – switch legs.

    Triple Check: 50 SSH instead of running, WW2’s, Flutter Kicks

    Mosey out to the big lot beyond the gate for Dora: one partner runs around the lot, the other works on: 200 2 ct Shoulder Taps, 300 Box Cutters, 400 Squats.   (Apologies to Bag Phone, I should have explained better that we work towards those counts together with a partner.  I wouldn’t have blamed you for a mutiny thinking you had to get to those counts on your own!)

    Keep same partners, Partner 1 lunges across lot long ways, Partner 2 runs to the far end and back.  When partners meet, switch positions.  Switch to Bear Crawls for the return trip.

    Mosey back to flag, but wait we have 30 seconds left!  Making sure the PAX got their money’s worth: circle up for 30 seconds of Mary – American Hammers x 10 IC.

    NMS:

    Was thankful it was just rain this morning.  I had modified the entire workout to be done in the pavilion in case of lightning, hence the SSH instead of running in the triple check.  Seeing no flashes this morning, most of it got switched back to normal, but I left the triple check modified just for some variety.  Super 21s and some 11s were under consideration, but we hit those things hard in a nice ground and pound by Chum Bucket at Punisher last night.  In fact, most upper body exercises were subbed for abs and legs.  For some reason, YHC recovers faster there than from Merkins.  Apologies to the PAX if anyone was after Chest Day out there!  Your M’s probably like the abs too.

    YHC got a good laugh when Marmaduke casually mentioned “Guys, I think it’s raining” during COP.  Tobit mentioned the Peer Pressure of F3 as the main cause of his post.  That’s what it’s all about, we show up in the gloom more for the other guys than for ourselves.  Along the way, we get in a nice workout.  Great effort this morning men, there’s nothing quite like pushing through some adverse conditions with ya’ll.  Take that strength out into the world and make the day better for someone else who needs a lift!

    Sugar Sock out

     

  • Out with the old, in with the new

    A solo summer tour participant posted to Off the Books this morning.  Fearing that may be the case, YHC had a route planned out that went like this: Right on Charter Colony, Right on Coalfield, Right on Midlothian tnpk past SOT, right on Charter Colony, around the lake on the path, and up the hill back to the start.

    NMS

    Was a nice morning for a run, even if only accompanied by the Classic Rock Pandora station coming from my iPhone.  Tunes were enjoyed, along with a pretty striking sunrise.  Was interesting to run along Coalfield and with my birthday around the corner, reflect on the passage of time.  When I was a kid in the 80s/90s, Coalfield was our main artery from Brandermill to Midlothian.  With the construction of Charter Colony, the 288 and Lucks Lane extensions, etc., it no longer cuts through and was completely deserted.  So a route out that old way, and back on the new road, with an Eastward heading on 60 for the sunrise was a good look.  Somewhere around 3.5 miles/30 minutes, with a cold coming on, felt about right.  I had some early run delusions about double posting to Funday, but sometimes its best to listen to our bodies.  As i finished up, there were more groups of people gearing up for runs, but none of them F3.  I may have even spotted a clipboard.  Weird.

    Sugar Sock out.

  • Sad Clowns No More

    15 Veterans of the Gloom descended upon TwinTeam on a beautiful sunny and 70 July morning for a celebratory beatdown went a little something like this:

    Thang:

    Slaughter Start!  3 burpees, 6 WWIIs, 5 Merkins

    Mosey to the bottom of Twin Team Hill, Circle up, Disclaimer, no time for COP today, men.  Let’s get started!

    Merkin Mile, Twin Team style.  I believe the hill is about 2/3 mile each way, so it’ll work.  And besides, who wants to run on a track?   Take the hill, AYG…12 Merkins at the big bend, the top, the bend on the way down and the bottom.  Once done, run back up for the six, finish together.  Plankorama.

    Mosey to the softball field between Bettie Weaver and JRHS for some four corners.  Ascend: 10 Merkins, 10 Merkins +20 WWIIs, 10 Merkins + 20 WWIIs + 30 Squats, 10 Merkins + 20 WWIIs + 30 Squats + 40 SSH   Al Gore for the six, and then descend, same counts and exercises starting with 40/30/20/10.  Al Gore for the six.

    11’s On the hill between the softball field and the JRHS parking lot.  Bear Crawl up, Crawl Bear down, exercises were LBCs on the bottom and 2ct Flutter Kicks on the top.  Start with 1 LBC/10 flutter kicks, keep going until 10 LBC/1 Flutter Kick.  Plankorama for the six.

    Native American run the long way back to the flag, and with 30 seconds to spare, 10x Flutter kicks IC.

    Numberama, Namearama, Announcements, and YHC took us out.

    Announcements:

    Puppypile July 21, right after Dogpile.

    Summer Tours continue, I believe there’s a little group heading out to GridIron this Saturday.

    Sorry if I missed something else.

    Moleskin:

    It was an honor to lead you men this morning.  I was pretty floored as the headlights kept coming in, and my energy to lead really started to jump.  Great work out there today!  By Shakedown’s watch, we covered about 2.5 miles, and by mine the calorie burn was well north of 500 which hasn’t happened in a while for a 45 minute bootcamp.  Ya’ll absolutely crushed it.

    As I marked my 1 year F3 Anniversary, I was reminded that we should each be thankful we had the courage to show up for our first post, and that we had the determination and will to keep showing up.  We all make the group what it is, and every one of us contributes to each others success. Take the energy you have from the group this morning out into the world and have a fantastic day!

     

    Sugar Sock out

     

     

  • Oh man, there’s sweat in my ear

    8 RVA men broke the hold of the fartsack to cut through the humidity at No Toll this morning.

    Thang:

    Warmup (all IC): 20 x SSH, 10 x Don Quixote, 10 x Helicopters, guest Q by flashdance for some arm circles (we are going to miss you!), 20 x LBC

    Check Ladder: single, double, triple, quadruple check in the parking lot, ascending only.  Runners take a lap, others complete exercises. For the single, take a lap as a group.  For the double, non runner on LBC, repeato x2.  For the triple, non runners on LBC and WW2, repeato x 3.  For the quadruple, non runners on merkins, flutter kicks, derkins on the curb, repeato x 4.

    Giant luggage carousel: mosey to playground, line up on the landscaping timbers surrounding playground area. As a group, curb crawl counter-clockwise.  At each bench, front man pulls off and does dips on the bench until PAX goes by and then jumps on back of line.  Plan was to go until each man completes a round of dips, and reverso, but we ran out of time.  Might have to try that again sometime, but earlier in the workout.

    numberama, namearama

    Announcements:  Flashdance is working on coffee again after Twin Team, so come on out and get some second F time in.  Also, summer challenge is on: visit all AOs by Labor Day.

    Flashdance took us out.

    Moleskin: excellent work this morning, men. Had a smaller group than anticipated, but the energy and mumblechatter were excellent (Flashdance pushed so hard, sweat was dripping into his ear!) and it proved a good time to try something new and use the playground area.  I had been thinking about using those timbers since hanging there watching my kids play a while back and was glad to break it out today.