Author: Kubota

  • Husky’s VQ!

    Kubota writing on behalf of Husky.  YHC=Husky

    Two veteran hill runners, one hill runner that needs improvement, and one rookie hill runner took on the Hillcrest loops on a gorgeous afternoon.

    Swirly and TYA completed two extra long loops for about 4.5 miles

    Kubota and YHC completed two short loops for about 1.5 miles.

    YHC took us out with a prayer that went something like this: “Dear Lord, thank you for helping us come out here and run this afternoon.  Thank you for my Daddy bringing me out here to run with him this afternoon.  Also, thank you for Swirly and thank you for TYA.  We love you God.  Amen!

    YHC thinks Kubota had a tear in his eye.

    NMS:

    YHC had his 6 year well visit with his pediatrician this afternoon and received a clean bill of health!  Afterward, YHC told Kubota that he wanted to go run the hills with the guys this afternoon.  Kubota and YHC went to Hillcrest early to wait for the guys and saw TYA’s car already parked on the side of the street and Swirly pulled in a few minutes after.  Kubota told YHC how he finally beat Swirly to an AO!  YHC was curious about TYA’s age so TYA told YHC to guess his age.  YHC guessed 70!  TYA did not get mad!  YHC came closer to guessing Swirly’s age (50’s).  YHC loved running down the hills and liked running up the hills.  Waterfalls in the creek, fast cars and trucks, and lots of squirrels were the highlights of YHC’s run.  The guys took pictures with YHC by the Shovel Flag and TYA gave YHC a Gatorade.  YHC had a lot of fun and can’t wait to do it again!  Thanks to Swirly and TYA for letting me Q Roller Coaster!

    Husky

     

  • 45 Minutes of Mary’s Field

    20 strong came ready to work at Mary Munford Elementary School this morning.  The temperature was just right, the light from the breaking dawn was just enough and the field had a nice thin layer of dew on it.  Time to work!

    Mosey to the center of the field for:

    COP (all in cadence)

    Don Quixotes x 10

    Cotton Pickers x 15

    Russian Soldiers x 15

    SSH x 20 (Saab did 40)

    Merkins x 10

    Flutter Kicks x 10

     

    Stay on field but move over near the Tennis Court side for:

    Touch a Tree DORA (modified)

    Partner up and as a team do: 100 x merkins, 200 x LBC’s, 300 x squats, 400 x SSH’s

    Partner not doing exercises runs across field and touches a tree on the Cary Street side of the field and do a Burpee before running back to partner.  Do not touch same tree twice.  Plank up to wait for the six.

     

    Mosey to the end of the field for:

    Suicide 11’s

    10 trees along Cary Street.  Run to first tree do 1 Hand-Release Merkin then run back to end line and do 10 WW2’s.  Run to second tree and do 2 HRM’s and run back to end line to do 9 WW2’s.  Repeato until all 10 trees are covered.  Al Gore for the six.

    Partner up for:

    Partner Leg Tosses 2×25 each partner

    Stay with partner and start to wheelbarrow the length of the field. When you need to switch do 5 Boo-yah merkins.  We made it a little more than halfway down the field before time is up.

    Mosey back to the flag.

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

    Announcements:

    PuppyPile 2.0 Workout is May 19th at 7:05am at Dogwood Dell after Spit’s beat down.  Hot Potato Q.

    Help support Shakedown and his team for St. Baldrick’s cancer fundraiser.  He is 60% toward the goal!!

    West End Friday lunch is at Chipotle on Broad between Gaskins and Cox.

    Memorial Day Convergence at Tredegar/Belle Isle May 28th.

    Shakedown (SOJ) will have the Ghost Flag at WDOG on May 23rd!  Come and get it!

    Lab Rat is eating lunch today somewhere at 11:45am.  Join him!

    Swirly has a hurt hand from slipping on the rocks on the trails yesterday.  He will be ok though!

     

    NMS:

    YHC has always liked working on the field at Mary Munford.  With is being closed most of the winter, it was time to take advantage of it this morning.  Though it is not as nice of a field as, say, No Toll, it is still open enough to do a lot of running with some exercises mixed in.  Suicide 11’s using the trees is something that I enjoyed during TYA’s Thanksgiving beat down and decided it had been a long enough time to bring it back.  YHC unintentionally “called out” Lab Rat and Shakedown when they seemed to finish it so quickly!  YHC asked them if they went to the last tree when the were standing at the end line.  My apologies, they were finished!  Way to work you two!!  You lapped YHC!  YHC wishes that we could have finished the wheelbarrows but time was up.  The Touch a tree DORA took a lot longer than I thought it would and, yes, YHC for got to do a burpee at one of the trees and Lab Rat made sure YHC did the burpee on the run back.

    YHC really enjoyed this morning and the chance to lead you men!  Everyone gave it their all and will reap the benefits of posting.

    Enjoy your Thursday!

    Kubota

     

    keep posting!

  • Salute to a WWII Veteran

    10 strong attended a “No Cones, No Coupons, No any kind of Props” Kubota Q in the gloom this morning.  This is what transpired:

    Mosey around bus loop to see if there were any LIFO’s (Mr. Holland)

    COP (IC)

    Big Arm Circles (forward) x 10

    Big Arm Circles (backward) x 10

    Helicopters x 15

    Don Quixote’s x 10

    SSH x 20

    Imperial Walkers x 10

    Hand Release Merkins x 15

    WWII Sit-ups x 15

     

    Short Mosey over to school steps for:

    Lindsey’s (40’s)

    30 Box Jumps on steps/10 Merkins, 25/15, 20/20, 15/25, 10/30

     

    Mosey over to and down Lindsay Court for:

    Lindsey’s (40’s) on Lindsay Ct.

    30 Lunges/10 Russian Soldiers up the hill that is Lindsay Ct., 25/15, 20/20, 15/25, 10/30

    When done with Lindsey’s, run backward up the rest of the hill and plank-o-rama.

     

    Mosey over to basketball courts for:

    Four Corners Escalator

    5 WWII Sit-ups

    5 WWII Sit-ups/10 (2 ct.) Mt. Climbers

    5 WWII Sit-ups/10 (2 ct.) Mt. Climbers/15 Monkey Humpers

    5 WWII Sit-ups/10 (2 ct.) Mt. Climbers/15 Monkey Humpers/20 Dive Bomber Merkins

     

    Mosey to the back field for:

    WWII Sit-up Suicides

    Run to 25 yard line and do 5 WWII’s, run back to start line and do 5 Burpees

    Repeato for 50 yard line, 75 yard line, 100 yard line

    Flutter Kicks to wait for the six

     

    Mosey to Cafeteria Wall for:

    Partner Work

    One partner does Dwight Howard’s on wall (about 50 each) other partner runs horseshoe.

     

    Mosey to Shovel Flag for 5MOM:

    WWII Sit-ups

    Rosalitas

    One Minute of Superman

     

    COT, Numberama, Namearama, YHC took us out.

     

    Announcements:

    Puppypile 2.0 on May 19th at 7:05am

    Breaking Bread (I think Upchuck is taking the Q though he will need a couple more Pax for help)

     

    NMS:

    April 30 and it was 38 degrees in the gloom this morning. When is “Old Man Winter” going to quit?!  YHC kept it simple this morning.  Cones and bricks were in the back of the truck, but were of no use this morning.  Back to the basics it was.  YHC is not sure what happened during the partner work, but we had 10 Pax members working out this morning and during the partner work, 6 were running the horseshoe and 4 were doing Dwight Howards.  I blame it on Monday morning or a long weekend for some or maybe it was YHC’s fault.

    YHC forgot to explain the frenzy of WWII’s this morning, but it was to honor YHC’s Grandfather who turned 95 a couple weeks ago.  He is a WWII vet who served on the USS Iowa in the Pacific theater.  We did around 95 WWII’s this morning to honor him and the 20 Dive Bomber’s actually represented the 20 Kamikazes that he witnessed either try to hit or hit the Iowa’s support ships!  None of the Kamikazes tried to hit the Iowa itself, because the Japanese pilots pretty much knew they would not get through the gunfire of the Iowa.  This morning was one of YHC’s ways of honoring his Grandfather whose health has really started to fail since his birthday.

    Thanks for coming out this morning and lets continue to pray for our fellow Pax, Pax family members and any unspoken prayers that anyone may need.

    See you in the Gloom!

     

     

     

     

     

     

     

     

     

     

  • Hard Work leads to Fun and Games!

    28 Gladiators of the Gloom posted at Dogpile to put in some hard work and have some fun. This was YHC’s Dogpile VQ and it went a little something like this:

    Mosey over and down to the North Bank Trail parking lot near the bridge for:

    COP:

    Helicopters x 15

    Don Quixote’s x 10

    Scorpion Kicks x 5

    YHC told you it was going to be short!

     

    Mosey down past the Pump House to the Pipeline Loop for:

    Triple Check # 1

    Bear Crawl/Crawl Bear curb to curb, merkin at each curb

    Lt. Dans

    Run the Pipeline Loop

     

    Mosey up the Pipeline Trail to the Rusty Cage for:

    Triple Check # 2

    Burp-ups

    Capt. Thors

    Run to Fire Hydrant and perform 5 HRM’s and run back to Rusty Cage

     

    Mosey over to Carillon Field for:

    Tug-O-War Tournament ( 4 teams of seven.  Two semi-final matches, Loser’s Bracket Final and Winner’s Bracket Final)

    Length of Carillon Field sprints with 5 Burpees halfway down

    100% AYG

    75%

    50%

     

    Mary:

    Heels 2 Heaven (IC)

    Rosalitas (IC)

    LBC’s (IC)

    6 Inches (IC 50 count)

     

    Mosey bag to Shovel Flag

    Still have one minute;

    5 Diamond Merkins, 5 Merkins right leg up, 5 Merkins left leg up (OYO)

     

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

     

    Announcements:

    Slurpee has the Breaking Bread Q tomorrow with Mr. Roper and YHC helping.

    See Lab Rat for shirts for you and for your 2.0’s

    See Wilson for Galactosemia Foundation golf tournament

    See Shakedown for St. Baldrick’s shave

     

    NMS:

    Wow!  Longest hour of my life!  YHC arrived to the AO extra early (5:15am) to, of course, get YHC’s props in the correct place.  While YHC was at the Carillon field getting props out of truck, YHC noticed two sets of headlights at the parking area.  One was obviously Swirly, the other YHC would not find out who it was until he pulled up to park.  It was Upchuck.  He must have been ready to roll or could not sleep, either way, we all literally piled into Swirly’s truck and had a nice conversation about hockey playoffs, especially the Caps.  GO CAPS!  Then some random dude rolled up in a rental car and approached Swirly’s window.  Swirly rolled window down and random dude asked: “Are you Josh?”  Swirly answered: “No Josh here dude, this is F3”  Random dude: “I am here to meet Josh for a 5 mile run”  Swirly: “No this is F3 where we meet every Wednesday and Saturday for great beatdowns”  End of convo.  Great attempt at EH’ing that random guy, Swirly.  Wasn’t meant to be, though.

    YHC had other tricks up his sleeve this morning, but had to go with a plan B because of numbers.  28 was probably the best number for this morning because it gave us 4 even strength tug-o-war teams.  It did leave one extra for the triple checks, but it all worked out.  Also, the dawns are breaking at a better time now in the gloom in order to see things better like the pipeline trail.  YHC likes to work everyone hard in YHC’s Q’s, but YHC also likes to have fun!  Thus, the tug-o-war tourney.  YHC does not remember who was on the winning team, but it was not YHC’s team.  So YHC will guarantee you that the rope will be making appearances again until YHC’s team wins it all!  The best match had to be the Loser’s Bracket final.  It was a good back and forth for a couple of minutes, until YHC’s team was ultimately defeated.  Will not happen again, right Swirly?  YHC hopes everyone enjoys their participation trophys they received from the back of YHC’s truck!

    YHC would like to thank everyone for coming out to YHC’s Dogpile VQ which landed on YHC’s 6 month anniversary of beginning F3.  As YHC told you in the COT, it has greatly changed YHC’s life!  Thank you all for pushing YHC to his limits and being there for him!  Thank you to Spike for spreading the word about F3 to me at church a while ago!  ET’s was great as usual!  YHC hopes everyone has a wonderful rest of the weekend and YHC will see you in the gloom!

     

     

     

     

     

  • Masonry 101 at WDOG

    16 aspiring Brick Masons took on WDOG this morning to perfect their skills at the art of Masonry.  As soon as conditions became 70 and sunny at 5:30am, YHC’s tailgate was dropped and coupons were acquired.  Let’s Mosey!

    Mosey around to the far end of the Carillon field for:

    COP w/ coupons!  All in cadence

    Arm Circles  x 5 big/5 small forward/backward

    Helicopters x 10

    DQ’s x 10

    Russian Soldiers x 10

    Copperhead Squats x 10

    Hand Release Merkins (HRM’s) x 10

    Place coupons down on ground to give them a rest.

     

    Mosey to Amphitheater for:

    Escalating Incline Merkins

    1 on first step, 2 on second step, increase by one all the way to 18 on top step.

    De-escalating Dips

    18 on top step, 17 on next step, decrease by one all the way to the bottom.

     

    Mosey back to Carillon field and reacquire your pair of coupons for:

    The BEAST with coupons in hands

    6 Rounds, 6 BIG CONES, 6 exercises at each cone.  Plank up in between rounds to wait for the Six.

    Round 1: WW2’s

    Round 2: Scorpion Dry Docks

    Round 3: V-Ups

    Round 4: Dive Bombers

    Round 5: Capt. Thors

    Round 6: Diamond Merkins

     

    Mosey back to Shovel Flag for:

    COT, Numberama, Namearama and YHC took us out.

     

    Announcements:

    CSAUP is upon us.  Think about tapering, sleep schedule, etc, etc.

    Slurpee has Breaking Bread next Sunday, April 22nd.  YHC is helping, but we need at least one more, please.

    2.0 friendly Roller Coaster this evening at the top of Hillcrest at 5:30pm.

    Please keep Lab Rat’s father in your prayers!!

     

    NMS:

    Since CSAUP is upon us, YHC thought it would be a good idea to change things up a little and rest the lower body and concentrate on the upper body.  To make things more interesting and somewhat fun, YHC decided to incorporate coupons into most of the workout.  YHC had planned some Rusty Cage fun, but time ran out.  Maybe next time!

    There was much mumblechatter from Lab Rat and from a (sans gloves) TYA.  During the Beast, YHC overhead a couple PAX trying to decide whether a certain number was still considered a prime number.  Not sure what that was all about.  Whoever was running the Beast right by the cones was absolutely “killing it”!  Correct YHC if YHC is wrong, but YHC thinks it was Circle K.  YHC was trying to keep up with him to no avail!

    YHC also heard some discussion about Hardywood’s new group of Groupies at No Toll.  YHC did not get a chance to get the details, but  YHC is sure that it was a funny story!

    YHC could hear one or two of the PAX hitting their coupons together throughout the morning trying to play a tune.

    YHC would like to let TYA know that the bricks are available for his next project or for repairs to MARV’s house.

    Way to work this morning gentlemen!  That was impressive!

    YHC will see some of you this evening and the rest of you at CSAUP!

    “Time to taper” -Lockjaw

    Have a great Wednesday all!!

    Kubota

     

     

     

  • March comes in like a Lion!

    13 strong, willing and able posted at 45MOM on this awesome first day of March.  Shakedown’s shovel flag was planted and 5:30am, off we go!

    Short mosey through the neighborhood north of school to prepare for Lockjaw’s windy RAMM run tomorrow in which he will have the wind to our back the whole time.

    COP:

    Helicopters x 15

    DQ’s x 10

    Russian Soldiers x 15

    Imperial Walkers x 15

    LBC’s x 15

    Crab cakes x 10

    Merkins x 10

     

    Mosey over to tennis courts for…

    4 Corners Escalator:

    1st corner – 10 merkins

    2nd corner – 10 merkins, 20 two count Freddy Mercuries

    3rd corner – 10 merkins, 20 two count Freddy Mercuries, 30 Monkey Humpers

    4th corner – 10 merkins, 20 two count Freddy Mercuries, 30 Monkey Humpers, 40 Dwight Howards on fence

    What goes up must come down…Reverso the above.

     

    Head over to grass strip by tennis courts for…

    Doracides:

    Partner up.  First partner runs to cone one and performs 1 burpee, back to baseline and then down to cone two for 2 burpees, back to baseline and then down to cone three for 3 burpees, back to baseline and switch with partner.  Exercises at baseline were 100 v-ups, 200 Carolina Dry Docks, 200 SSH’s

     

    Head over to basketball courts for…

    Triple Check:

    Partner 1 – Butt Kicks down to the fence and High Knees back

    Partner 2 – Captain Thors

    Partner 3 – Peoples chair on school wall

    Two Rounds

     

    Partner up for:

    2×25 PLT’s each partner (straight legs, try not to touch ground with feet)

    10 Plerkins each partner

    Mosey back to flag for 3 burpees and done.

     

    YHC took us out with a few words and we all prayed the Lord’s Prayer together.

     

    NMS:

    YHC was not as nervous for this Q as he was for his VQ a couple weeks ago and actually slept well last night.  YHC and Slurpee arrived to the AO extra early to set out cones and secure the AO.  AO had already been secured by none other than Swirly!  YHC thought he may arrive before Swirly because of the setting out of the cones, but to no avail.  Big Blue was parked with headlights on!  Lockjaw made a rare post without being the Q which has brought his Q ratio down probably a half of a percentage point.  YHC tried to work all parts of the body this morning, hopefully he succeeded.  Yes, that was a lot of Carolina Dry Docks!  YHC forgot to audible on the triple check to go from three rounds to two. Apologies.  Vinny posted again for the third time during his first week. That is great, man!  Keep coming back!

    Announcements:

    Breaking Bread is open for March!

    Please think about and pray for TYA and his support team as he takes on the 100 miler this weekend!

    If you want to Q Dogpile, you better sign up now!

    In looking at #bigdata last night, I noticed 51 posts for Swirly for the first two month this year!  WOW!  On track for over 300 this year.  Great job!

    WAY TO WORK, GENTLEMEN!!  GOOD JOB!!

    See you in the gloom!

    Kubota

     

     

     

  • Breaking Bread and BBQ

    YHC along with Oyster and Spike visited the Medical Respite this evening and had a bit of fellowship and faith with some of the less fortunate among us in RVA.  There were eight wonderful people there that we blessed and fed a meal of BBQ (beef and pork), coleslaw, baked beans, rolls, dessert and beverages.  Everyone enjoyed themselves and we had great conversations with them.  YHC’s 2.0 asked him if he could go help, but due to age restrictions, he could not.  I’m just glad that my 5 year old son knew that I was going to help feed some people that have been down on their luck and that maybe one day he would do the same.  It was also nice that most of our nano-regions were represented tonight!  If you have not helped with this program before, please be sure to volunteer.  The Q sheet is blank for the next few months, so please be sure to sign up.  You will not regret doing this!!

    Thanks!

    Kubota

  • Asphalt and Concrete Only

    Alternate Title: “Q HAS TIMEKEEPING ISSUES”

    16 pre-dawn warriors decided that the comfort of the fartsack was no match for the determination and dedication of bettering themselves physically, mentally and spiritually.

    This is what went down:

    COP:

    Helicopters x 15

    Don Q’s x 10 (Saab speed)

    SSH x 20

    Russian Soldiers x 10

    Imperial Walkers x 10

    Merkins x10

    Crab cakes x10

    LBC’s x 10

     

    Thang:

    Four Corners on the Asphalt Abyss

    1st corner: 2 count Freddie Mercuries

    carioke to…

    2nd corner: Burpees

    broad jump to…

    3rd corner: Jump Squats

    carioke to…

    4th corner: WW2 sit-ups

    broad jump back to 1st corner

    3 rounds @ 10 reps/20 reps/30 reps each except Burpees (5/10/15)

    Plank-o-rama for the six.

     

    Mosey to Asphalt Hill for…

    Jacob’s Ladder with Clockwork Merkins

    Bear Crawl up to top of hill and perform 1 merkin at one o’clock

    Crawl Bear down to bottom and perform 2 merkins at two o’clock

    Repeat all the way to twelve o’clock.

    Al Gore when finished

     

    Mosey to cafeteria wall for Triple Check

    Partner one does Dwight Howards on wall

    Partner two does LBC’s on concrete

    Partner three runs the bus loop

    Three Rounds

     

    People’s chair to wait for the six

    BTTW, then 10 Chicken Peckers OYO, then BTTW for a nice slow 10 count from Wedding Singer

     

    Mary:

    Hello Dollies

    Heels to Heaven

    Rosalitas

    Hold six inches for a 20 count

     

    Finale:

    Merkin Ring of Fire

    5 Burpees OYO

     

    Number-rama

    Name-a-rama

    YHC took us out with a prayer of thanksgiving for this day and for the brothers of F3.  Lifted up the families of Fudd, Lockjaw, Sippy Cup and Circle K.

     

    NMS:

    YHC started to get worried about the condition of the AO right after Dogpile Saturday when the current monsoon that we are having began.  YHC and Lowery (not an F3 name), YHC’s faithful four-legged 2.0, moseyed up to the AO on Sunday afternoon during a break in the weather.  The field was only suitable for Labradors that love to swim!  YHC had some exercises planned for the field using his BIG CONES, but other plans had to be made.

    16 is one PAX short of tying the record at Hoedown.

    Slurpee and YHC showed up early to the AO because of YHC’s anxiety with EF Hutton already there and ready to go.  Then the cars started rolling in.  I had been expecting a small group and what I got was a large one.  Never underestimate the dedication of your fellow PAX!!

    YHC’s cheap timekeeping device stopped working during Mary and a guess was made after Mary was over that it was 6:15.  YHC called out Number-rama and was quickly told that we had 5 minutes left.  Thus, the Merkin ring-of-fire and Burpees.  YHC also learned that when you Q, 45 minutes seems like an hour!

    YHC was relaxing on his couch Sunday evening when all of a sudden the Tweets came in!  A couple of the PAX(Honeydo and Splinter) tweeted that YHC would have a hard time sleeping last night and that he would be practicing the workout in his head all night.  YHC actually slept well until 3:45am when he woke up and laid there not wanting to miss the alarm clock.

    YHC would like to thank everyone for their support and encouragement!  I had a great time and will be putting my name on the Q sheet today for future workouts!  I also want to thank Keymaster for getting me involved in my first F3 workout in October, but it is the rest of you that have kept me coming back!!

    Have a great Monday!!