Author: Offshore

  • Aniversario Repeato

    Three PAX posted for a beatdown in the still-humid gloom.

    The THANG:

    COP: imperial walkers x25, SSH x25, Moroccan dance party x10, arm circles front/back small/big x15, prisoner squats x25, plank dips x10

    Mosey to the pavilion for a “Whole Lotta Rosie:” mountain climbers (two count) x30, LBCs x42, mountain climbers x30, American hammers (two count) x39, mountain climbers x30, flutter kicks (single count) x56.

    Bear crawl to the shed, jog to Hermitage Road back to the entrance, zombie walk back to the pavilion for “Mucho Chesto:” merkins x10, werkins x10, clerkins x10, staggered merkins x10 each side, dead cockroach until PAX finishes.  Repeato.

    Bear crawl to the shed, jog to Hermitage Road back to the entrance, zombie walk back to the pavilion for another round of Whole Lotta Rosie.

    Bear crawl, jog, zombie walk back to the pavilion again for 40s with dips and WWI situps (35/5 to 5/35).  Mosey to the VSF for COT.

    NMM:

    For his one-year anniversary Q, YHC decided to repeat the beatdown that Chum delivered at his inaugural posting.  Glad to have Pat Down out again, visiting with us from Charlotte for a few weeks.  Singer battled through back pain to post and complete exercises – strong work, and YHC hopes you get some relief soon.

    The PAX decided last time that the Moroccan dance party was not really an exercise but something for little old ladies at a Moroccan dance party who can’t otherwise move, but it was included to honor the memory.

    Other memories from the first posting:

    • After the Moroccan dance party, YHC thinking, “so far so good, just 42 minutes left – how bad can it be?”
    • Spending a lot of time doing poorly-formed dead cockroaches, despite not having finished the previous round of exercises – YHC was smoked early.
    • Bleeder, breathing heavily through a face full of sweat, saying, “you get to where … you can do … more and more of the workouts.”
    • A moment of panic in the COT when YHC realized that his car key had fallen out of his pocket (probably during the dead cockroaches).  Stranded at the first posting!  Seconds later, Best Shot held up the key, asking the PAX if it belonged to any of them.

    Thanks for a great year.  Looking forward to many more anniversaries with F3.

    Announcements

    • RiverRun #2 tonight at 7:30pm
    • YHC is organizing an F3 team for a bike ride on September 24th benefiting the American Diabetes Association http://main.diabetes.org/site/TR?team_id=728706&fr_id=11465&pg=team.  MOffshore has been type I for 30+ years, and mother of Offshore has been type II for 10+ years.
    • Toga is recruiting participants for a Spartan Run on September 24th.
    • ReeseStrong 5k is September 17th.

     

  • You know you should look both ways before turning, right?

    13 runners and 2 bikers posted on a clear but humid morning for a run or ride.

    Head east on Grove, right on Thompson, east on Ellwood to Main, return on Cary to Thompson back to Grove.  Four milers turn on Robinson, five milers turn on Meadow, six milers turn on Morris.

    This was one of YHC’s old training routes because of the long stretches of streets with sidewalks, and was happy to be running it with the PAX.  YHC would struggle to resist the urge to throw in the towel and grab a burger and beer at one of the many eating establishments along the way.  Carytown cleans itself up nicely in the morning, and tempting smells did not seem to be an issue.

    Every street sign on Ellwood/Main was turned, twisted, or otherwise vandalized, making the turnaround difficult.  Props to LugNut for adding some extra mileage because of the jacked up signs, and making his way back right at 6:15.  Sippy and Marv were the only six milers this morning.

    There was more traffic than expected on Main and Cary.  UpChuck, one of few PAX properly dressed for a run in the dark, was ready with driving tips for the cars we passed.

    Genny Light almost earned his first LIFO trophy, showing up late but then finishing first among the five milers.  Aisle 5 snatched the honors away, arriving after the PAX had left and running an alternate route.  So Genny Light gets the STLIFO (second-to-LIFO) award.  It turns out that he initially posted to the location on our map – there are different locations for RAMM and RAMM gears.  Can tech services look into that?

    Announcements

    • Fudd needs to go to the bathroom.
    • LugNut announced a second RiverRun on Monday evening at 7:30pm.
    • No Tools is mountain biking at Pocohontas tomorrow at 0700 or 0800 and looking for additional riders.
    • YHC has an anniversary Q at The Punisher on Monday.
    • YHC is organizing an F3 team for a Family Fun bike ride (10 or 20 mi) benefitting the American Diabetes Association: http://main.diabetes.org/site/TR?team_id=728706&fr_id=11465&pg=team on September 24th.  Registration is $20.  YHC pledges to satisfy the fundraising requirements for all F3 Richmond members, Ms, and 2.0s, though additional fundraising is most welcome.  With the release of the Panama papers, its time to empty some Offshore accounts.
    • Toga is recruiting participants for the Spartan Run at Wintergreen, also on September 24th.  YHC’s feelings will only be hurt if you don’t participate in either of our events.
    • YHC just registered for ReeseStrong 5k, and is pumped about it.

     

  • Tour de Cure Pre-Blast 9/24/16

    There are bike rides and a walk to benefit the American Diabetes Association on September 24th.  Rides are 10 mi, 25 mi, and 100k.  The routes are loops beginning and ending at Innsbrook.  More info here: Richmond Tour de Cure, http://main.diabetes.org/site/TR/TourdeCure/TourdeCureContentHybrid?fr_id=11465&pg=entry.

    YHC is forming an F3 Richmond team!  Join our team here: ADA F3 Richmond, http://main.diabetes.org/goto/f3richmond

    Registration is $20.  There is a minimum fundraising requirement of $200 per person.  YHC pledges to satisfy any team members fundraising requirement for F3 RVA members.  Time to empty the offshore accounts!  Additional fundraising is most welcome.

     

  • Trail Run without Pace Cars

    Four PAX opened the trails this morning with a group trail run.

    The Thang: Southside to Forest Hill loop and back.  7.75+ miles.

    NMM: YHC was assuring Aisle 5 that he was happy to take a slower pace when Hardywood jumped out of his car ready to rock the trail in his Jesus Gladiators.  Saab arrived soon after, announcing that he was nearly spent and was approaching 40 miles of running for the three day weekend.  As it turned out, the PAX had little trouble staying together – nice work, gentlemen.

    TYA skidded into the parking lot on his way to the RiverRock half marathon on the trail.  Were it not for high-performance tread on the Civic, YHC’s legs would have been pinned between two cars.  TYA broke out his nice shorts for running behind “pace cars” in the race.  The PAX hoped TYA and LabRat had good races, and also hope that TSB heals soon from an ankle injury.  Also, best of luck to LabRat’s dog in becoming the Ultimate Air Dog.

    The PAX passed a water station for the race.  The volunteers seemed confused, gave some disapproving looks, and were not about to practice their water distribution skills on the PAX.  They couldn’t fathom that the PAX were leading the race?

    Because of the rain, YHC had thoughts of trying to get into Maymont and Hollywood Cemetery somehow and staying on pavement.  The PAX persuaded him that the trails would be fine and they were.  During the Forest Hill loop, the PAX crossed a creek that was higher than usual.  Hardywood had no problems in his sandals, so he busied himself rearranging the boulders in the creek while the rest carefully climbed from rock to rock across.  It sounded like trucks were tipping over on Riverside Drive.  If LabRat were there, he would have been half a mile down the trail in wet shoes.

    YHC announced that his M will have an opportunity to meet Bret Michaels tonight after his show.  The PAX cautioned that it would probably be best for her not to go alone.  YHC remembered his show “Rock of Love,” or rather the Saturday Night Live parodies of it.  Unfortunately, the web seems to have been (almost) scrubbed of clips.

    Excitement is mounting for the BRR.  Saab stated that it is part of his training regimen for the race-that-shall-not-be-named.

    YHC is organizing a cycling team for the American Diabetes Association Tour de Cure on September 24th.  Here is our team page: http://main.diabetes.org/site/TR/TourdeCure/TourdeCureContentHybrid?pg=team&fr_id=11465&team_id=727926.  If there is enough interest, perhaps we can form a separate F3 team.  YHC pledges to satisfy any F3 registrant’s fundraising requirements.

  • When Mary Met Sally

    Nine faithful posted in the light rain, in anticipation of upright APDs.  Nine more likely fartsacked, in anticipation of upright APDs.

    THE THANG:

    Mosey to the usual spot for COP: Russian Soldiers x25, Carolina Dry Docks x15, Upright APDs with a twist x20, Breakdancers OYO x20, Stick in the mud (back lifts) x15.

    Mosey to the track for four corners around the track.  5 pullups, 10 supine pullups, 15 dips, 20 LBCs. Repeato x3.

    Mosey to the tennis court for Sally, Merkin Edition.

    Indian Run around the track for one lap.

    Triple check in the grass next to the tennis court: bear crawl/crawl bear to the net and back to the baseline, flutter kicks, Richard Kimbles

    Mosey back to the shovel flag.  Sally, Squat and Jump Edition.

    COT

    NMM:

    If there was a theme to the workout, it was “things YHC needs to work on:” lower back, pullups, Sally, crawl bear.

    YHC thinks Saab paced the PAX during four corners.  Dutch maintained excellent form on the pullups despite a long frame – nice work.

    Some of the PAX arrived wondering whether upright APDs would make a return.  Wonder no more.  Most of the PAX were spent after three reps.  The poor M’s; clearly, these are underutilized muscle groups.  Splinter was the only exception, maintaining the count for the PAX through the exercise.  Who knew he was a kama sutra master?

    TYA suggested that a good Q would keep the PAX dry.  YHC thought he meant that an excellent Q gets them wet and dirty, so PAX proceeded to Sally on the wet tennis court, and then Richard Kimbles in the wet grass.

    Wondering who Sally is?  Check out Rosie’s post from Gridiron:

    http://f3nation.com/2016/04/09/whos-sally/

    Announcements

    One slot left in the BRR.  Sign up with TYA.

    Sign up to Q!

  • Balboa: Vasco Nunez or Rocky?

    Three PAX showed up for a trail run on the second Sunday of Easter and Spring Break.

    The Thang:  Northbank to Texas Beach trail, Texas Beach trail along the beach past the pump house to the end, circle back using the trail along the railroad tracks.  Cross the railroad tracks at the pump house, using the man-sized whole in the fence instead of crawling around barbed wire.  Turn left to head west, cross additional obstacles, cross back over the railroad tracks to pick up another trail along the shore.  Pass under the old RR bridge, continue to almost the Powhite Parkway Bridge until thorns, tall grass, and the threat of lyme disease made turning around inevitable.  Cross back to the north side of the tracks, take another trail back to the pump house, cross Pump House Road.  Take the trail to the left of the pipeline trail (Dogwood Dell Hiking Trail?)  for about a 1.5 mile loop, pick up pipeline trail to the amphitheater, and back down Love Hill to the parking lot for COT.

    NMS: YHC was in an exploring mood, and the PAX obliged.  YHC wanted to learn the new trails before the critters and growth accompanying spring arrived.  Texas Beach and the trails next to the river were in great shape and flat – they would be good for beginners, though crossing the tracks required careful maneuvering.  Crossing the dam near the end of Texas Beach required climbing up to the railroad tracks and carefully crossing the bridge on the tracks.  Toga noted that we probably would not be able to hear a train over the rushing water.  TYA commented, and PAX agreed, that the trail loop around the pipeline trail would be excellent for mountain biking.

    Announcements: Prayers for the Bucket family.  Support the new AOs: DaVille, UofR Run, Circus Maximus, W Dog.

     

  • Every Mile Was Magic

    1 PAX posted for a running workout in sunny Orlando, Florida.

    The THANG:

    Drink water, drink powerade, stretch, run 1 mile.  Rinse and repeat 26 times.  Consume a goo every 4 iterations or so.  Dodge 25,000 Minnie Mouse skirts along the way.  Then stumblejog 0.2 miles.

    NMM:

    It was 70 degrees and sunny, so employees of Legoland were wearing standard issue long pants and fleeces AND ski jackets.  Legoland is at the former site of Cypress Gardens.  Despite the frigid weather, the waterski show went on.

    YHC, M, and 2.0 discovered Machine Gun America, but did not have a chance to go fire a few rounds because of the trip to Legoland, so it looks like the pull for a return trip to Orlando is as strong as ever.

    There was some discussion on the day before the race about reasonable goals to set.  A guy working the pace info booth suggested shooting to beat Oprah’s best marathon time.  Mission accomplished!  The highlight of the route for YHC was an unexpected lap around the Braves’ spring training field.

    After the race, YHC went for a massage (Disney hadn’t separated him from enough of his money?).  In a crowded room of tables, he was directed towards a rather attractive young woman, then suddenly awakened from his marathon brain, “Sir, you’re over here,” with big-bearded Bubba.  Bubba proceeded to tenderize YHC like he was that night’s Chicken Marsala.  Tomorrow will tell if Bubba knew what he was doing.

    YHC is glad to be done with solo long runs, and anxious to get back working out with the PAX!

     

     

  • Virgin Mary

    18 Faithful gathered on a 50 degree clear morning for the latest in Virgin Q Week in RVA.

    THE THANG:

    Mosey to NW corner of the school for COP:

    SSH x 25

    Upright Alabama Prom Dates x 20

    Hillbillies x 20

    Merkins x 12

    Mosey to the parallel bars for “stations.”  Teams of 4-5.  Station 1: supine pull-ups on parallel bars.  Station 2: dips.  Station 3: pull-ups on the monkey bars or the pull-up bars.  Perform exercises until a team member relieves you, then run around the dirt track to the next exercise.  Rinse and repeat 4x.  Audible down to 3x because of time and jello arms.

    Mosey to the west side of the soccer field for plank hurdles/railroad tracks in teams of six to the other end of the field.  Then railroad tracks “with an Indian Princess twist” back: instead of hurdling every planked PAX, hurdle every other PAX, and army crawl under the others.

    Mosey back to shovel flag for COT.

    MOLESKIN:

    YHC was grateful for another strong turnout during Virgin Q Week for his VQ.   It feels like it has been a shot in the arm in terms of renewed enthusiasm and new creative workouts.  Let’s keep up the momentum.

    Before the workout, an idea for a workout theme emerged: Tacky Light Tour.  The headlights of those coming in hot were considered tacky (?).  YHC didn’t think today’s workout was right for the name, so someone can get working on one that is.

    YHC was nervous about the first Q: timing, counting, instructing, etc.  Fudd threw everyone off by showing up on time; YHC thought we must have been five minutes late starting.  It turns out counting is easier on the Q side – you only need to count to three.  YHC had struggled with some of the larger numbers as a member of the regular Pax.  There was some praise from old-timers on the stations about using new muscles, and there was some grumbling from other old-timers on the stations about using new muscles, but on the whole good vibes.  YHC had visions of nasty spills and/or kicks to the ribs on the railroad tracks, but everyone seemed to make it through okay.  Honeydo gets the Charlie Hustle award: his white t-shirt was almost solid brown after what must have been several dives/slides in lieu of army crawls.  Too bad the rain didn’t come in time to soften the ground a bit.

    Thanks to TYA for the encouragement to lead, and for Toga for going over the workout at HDHH.  Thanks to everyone for making F3 Richmond what it is.

    Announcements:

    There was a pair of Firm Grip gloves near the parking lot.  Give a shout if they are yours, they are in YHC’s car.

    EMC Christmas party at 3106 Lanvale Ave. Thursday.  Contact Lugnut for more info.

    3rd F by Earthworm at the coffeeteria Saturday after Gridiron.

    Lab Rat concludes Virgin Q Week with the run tomorrow (whether 2 runs count as a VQ is TBD).  Swirly/Johnsonville on Saturday.  Brink your Kettle Bell Monday, 15-25lbs.  Saab VQ on Christmas Eve.