Author: THE Yankee Aggressor

  • Sunday morning parenting lessons

    8 faithful and one Sunday run new guy (Blue Balls) posted for a Sunday morning run. Weather was 70 and sunny (with a touch of humidity).

    The Thang:

    Northside to Belle Isle, loop around top of Belle Isle, Southside to Buttermilk and back to the parking lot (Saab took a loop around Forrest Hill Park as well). Mileage somewhere between 8 and 9 miles (different GPS options had different numbers.)

    NMM

    ET continues to be the place for a little 2nd F after the workouts. Aisle 5 was giving some detailed parenting lessons learned at today’s session. Key messages taken away from the discussion: How to deal with a very headstrong 2 year old, and how to motivate a not so motivated youngster. Ask Aisle 5 for details around the lessons he learned and the approaches he tried. All are funny and insightful. Also spoken of at ET’s was the various kinds of trans fats, Bojangles receipts being taped to Aisle 5’s steering wheel and dashboard, TSB’s reading habits, and Wilson’s quest for a new place to live,

    Saab is almost officially going to declare that he might, possibly, be doing an endurance event after the BRR this year. In my mind, he has done enough to prepare that if he does not do an endurance event, he has put in a ton of work to prepare for nothing. Dude is a beast…27 yesterday and 11+ today. Thats a months worth for most people….but then again, Saab is not most people (maybe he can share some of his miles with a tapering LockJaw).

    Saab had some company at the front of the pack today with Toga and Blue Balls (and sometimes Conspiracy). Lab Rat led the middle of the pack with TSB on his heels most of the way. TYA, Wilson and Aisle 5 made sure everyone made it back in safe.

    Time to BRR is dwindling. Get out there and run a few Sunday’s to prep.

    TYA Out

  • Oh the humanity!!!

    15 faithful posted for a morning workout. 2 headed out on the bikes and 13 on the run.

    The Thang:

    4 miles: Grove to Left on Malvern, Left on Patterson, Left on Libbie, back to the shovel flag
    5 miles: Grove to Left on Malvern, Left on Patterson, Left on St. Christopher’s, Left on access road, Left on Libbie, back to the shovel flag
    6 miles: Grove to Left on Nansemond, Left on Patterson, Left on St. Christopher’s, Left on access road, Left on Libbie, back to the shovel flag
    Bikes: Over nickel bridge, to Belle Isle, cross over to north side on pedestrian bridge, back to Libbie

    NMM:

    The run is certainly in transition these days. A third of the PAX opted for the 6 mile loop (Saab, Marv, Copernicus and Offshore). They were cranking this morning. Easily making the 6 mile loop in the 45 minutes. The rest headed out on the 5 mile loop. Swirly was on fire this morning leading the PAX. Abacus, BT and Fudd were right behind him tracking him down (not sure if anyone caught him). A little further back were Lab Rat and Tramp Stamp. Both TYA and Wilson were trying to hang on with Lab Rat and Tramp Stamp. The scream, on his first day back opted for the four mile loop and performed well. We are certainly a much faster and fitter group of runners from where we started. Having said all that, any level of runner is welcomed and encouraged to join. Our first run was a 3.6 mile loop that we could barely make in 45 minutes. Great work and growth folks.

    Lot of mumble chatter on attire today. YHC donned, for the second time, his blue shorts. When The scream arrived, he quickly asked me “Going for a swim today”. BT pointed out that the shorts extended almost past my knees (didnt know that was an issue). Lab Rat’s outfit was, lets just say inappropriate. When I was passing some tomatoes on the run today, I heard them comment on Lab Rat with the backblast title. I could not disagree with them. My whole run I was trying to divert my eyes from Lab Rat’s attire, or lack there of. As Fudd so eloquently stated “you wear clothes in respect of the other runners”.

    Lots of second F for the PAX today. Several of the group hung out in the parking lot past 7 am. More than a few of the PAX were planning on a day off or half day off today.

    Enjoy your weekends gents. See you in the Gloom.

    TYA out

  • Dizzy Sunday

    10 Strong posted on a beautiful Sunday morning for a Trail Run

    The Thang: Northbank to Belle Isle, Buttermilk back to the shovel flag. 7.5 miles of good old faashioned trails

    NMM

    Great to have Ilene join us from Jacksonville for the second day in a row. Fortunately TYA had taken a shower (with soap) yesterday, so smell issue was eliminated. Good to have DK back out there for a Sunday run. He is putting in the miles now so he can slay Leg 20 of the BRR again this year.

    Good Toga showed up for today’s workout. Honestly, I greatly prefer the not so good Toga. Seems that someone mentioned to M Toga that Trent was a little harsh on the PAX at F3. As a result, Toga was trying to be nicer to the PAX. Toga would not say which PAX ratted him out, but did mention that said PAX members name rhymed with “Sud”

    TYA was a bit dizzy when he woke up this morning. As a result of that and the fact that this was 8 days straight posting, I was moving a bit slower than normal. I mentioned to Wilson about halfway about my dizziness in the morning and he instantly caught the symptoms. Lesson learned, don’t suggest and ailment to Wilson or he might catch it quickly.

    2nd F at Ellwoods after. 1/2 the PAX made it out (Wilson, Saab, Aisle 5, TSB and TYA). Lot of discussion about body odor and hippies. Ask Wilson for details of products to support this ganja smoking, no showering lifestyle.

    TYA Out

  • Going to Deep Water


    2 Pioneers and 3 Faithful and 1 Jacksonville PAX member rolled in early for Earthworms Pre-Game at Gridiron, to be joined by 2 more Double Dippers. 18 faithful posted at Dogpile for a mild,wild workout.

    THE THANG

    The Rest of the routine at Gridiron went something like this:

    Mosey around Parking Lot for a COP

    Warmup COP: Side Straddle Hops (SSH) x 39, American Pushups (Merkins) x 12, Flutter Kicks x 32, Low Slow Squats x 25.

    Run to backside of Short Pump Middle School, planking along the way to keep the pax together.

    Middle School Bus Lot — Ark Loader: Lunge Walk; Bear Crawl; Crab Walk;.

    Run to tennis courts for Burpee Suicides: Run to first sideline, 1 burpee, back to start; to second sideline, 2 burpees, back to start; to third sideline, 3 burpees, back to start. going up to 6.

    Bleachers for Linday’s, Step-ups and Dips.

    Run back along middle school arcade, mixing in lunge walks and bear crawls.

    Run to Pouncey Tract Park football field — COP for Push-o-rama: Merkins x 10; Werkins(wide arms) x 10; Peter Parkers x 10; Diamonds to failure, Repeat Sequence.

    Run to Pouncey Tract Park football field for a COP — Six Minutes of Mary: Little Baby Crunches, High Slow Flutters, Heels to Heaven, X’s and O’s.

    Ring of Fire: Merkins and Box Cutters both ways

    Superman

    Return to parking lot for COT with TYA taking us out

    Dogpile

    Mosey to Ampitheater, Ascending and Descending Merkin Ladder up the steps. First step 1 Merkin, Bear crawl to third, 2 on next and repeato until the top. Disclaimer was done as part of the first exercise. Mosey to Love hill. Teams of two, one PAX run to gate (look out for Bobo), and other performs exercises. Switch and repeato until everyone hits the gate. Exercises are Lunges, walk out merkins, and broad jump burpees. Mosey to bottom of the half pipe for a 1k – 5k. One pax run up the half pipe, take a left and make your way back down to road. Other PAX performs exercises: 100 Burpees, 200 Merkins, 300 Captain Thors, and 400 2 count flutter kicks. Mosey back up Love hill and to the shovel flag. COT by YHC and out into the day.

    Moleskin

    Bleeder departed Dogile mid-workout with Circle K, Circle K headed to a Tennis Match, Bleeder headed to Q at Gridiron. Earthworms passage of going to deeper water was excellent. At Gridiron, Bleeder basically doubled the entire first workout the pioneers experienced over year and a half ago. Even the elements of Keeping the PAX together, White Deer plowing forward, but having knee replacement has slowed his running speed( However, not his Bear Crawls). Way to push through White Deer!

    TYA stinks, literally. At the first circle up at Gridiron, TYA quickly noticed a rank odor coming from the PAX. Of course, as is his way, he let everyone know that there was an issue. He quickly found out, once he moved downwind, that the issue was his. WOW, has he taken a shower all week. To remedy that situation, Bleeder doused TYA with a bottle of water after the workout.

    Skipping the initial COP and going right into the exercises was different today. TYA had a lot of work scheduled and did not have extra time to spend on items he could take care of during the exercise regimen. When we got to the Amphitheater, feedback from the PAX was instant, as I declared yesterday that I did not want to do anything in the Amphitheater. As I thought through the workout, the amphitheater is one of the best assets at Dogpile and it seemed a waste to not take advantage of it.

    Lots of mumbling and grumbling about the exercises and number of exercises during the 1k 5k. The Q hearing the feedback immediately decided to make no changes. Timeframe ended up being really tight, but we did get back to the shovel flag at 7:01 (no extra charge for the extra minute of workout today, its already includedin your fee).

    During this week several PAX members asked both TYA and Bleeder about the Corporate Challenge of Q’ing every day of the week. Like most CSAUP’s( Completely Stupid and Utterly Pointless) there was no reason for doing it; other than “can you?”. Most things F3, “can you?” is the operative question; Everyday has it’s own challenges, Work, Family, Friends, everyone has a challenge that they are facing. Some may seem simple, others overly complex, F3 is a simple challenge, but it’s a choice. Take the red pill.

    TYA and Bleeder, over and out.

  • Over the river and through the woods

    16 strong posted on a beautiful spring morning for a run or bike ride. Weather was perfect for a run, high 60’s, low humidity and the sun was rising.

    The thang:

    Commonwealth to Momunment, right on Monument, 4 milers turn at The Boulevard, 5 milers at Allison and six milers at Stuart circle. Back to commonwealth and back to the shovel flag.

    Bikers headed to the Hugenot bridge, to riverside drive, Riverside to the nickel bridge and back to the shovel flag.

    NMM:

    Lots of folks hung out after the run/bike this morning. As BT and I left at 7am, BT pointed out that we spend as much time hanging around talking as we did running this morning. Great group of guys out there to catch up with after the workout. Always amazed that no matter what the weather, we will stand there talking after the workout in the cold, rain, etc…

    Congratulations to Marv. Found out today that he won the “Best runner in 3rd Grade” award back in the day. I knew his immense running talent had a long history. Just did not know it was so award filled. Also congratulations to No Tools. His son just signed on with VCU to play catcher for them (he was highly recruited to the best of schools and will be a great asset to VCU). Maybe Marv will announce some of his games. Also congrats to No Tools for his daughter. She is currently at the Olympic trials for swimming. Clearly some athleticism in that family. All I can think is that his wife must be quite the athlete!!

    The six milers were flying today. With about 3/4 of a mile remaining in my five mile (almost) loop, Rosie came sprinting by, followed by Marv, Sippy, and Saab. Saab ambled along with Mother and I for the last half mile. Lugnut was a Lifo today and did a slightly different route, returning on Grove instead of Monument.

    Bikers took a little bit of a longer route today and pulled back into the parking lot around 625. Ricky Bobby was reported to have killed the big hill coming back up from the Nickel Bridge. YHC has taken on that hill many times and it is a tough one, especially since going through the toll booths slows you down a bit.

    Announcements

    Batteau workout commencing on 6/20 at Forrest Hill park. Hardywood has the lead on that new AO

    Phonics is sponsoring a corn hole and rock and roll event tomorrow at Marty’s in Mechanicsville.

    Tomorrow is the last day of the “hostile takeover”. Come on out to Dogpile or GridIron for a rare appearance at each from TYA and Bleeder. Should be an easy beatdown?

    TYA and Bleeder out

  • Elevens

    6 faithful and strong and 19 faithful and fleet warriors posted at Circus Maximus and 45 MOM this morning. Weather was unseasonably cool, but welcome.

    The Thang:

    45 MOM

    Mosey to COP, Disclaimer, 20x SSH, 40x LBC, 20x Imperial Walkers. Mosey to tree line. Suicide 11’s with WWII situps and Merkins. Mosey to school. Triple Check, Balls to the walls, Merkins, and sprint to fence and back. Repeato x6. Ring of Fire, 5 Merkins, 2 simultaneous rounds. Mosey to tennis courts. Tracers on both sides, suicide, tracers on boths sides, backwards suicides, tracer. Mosey to shovel flag for 3 MOM, 40x American Hammers, 20x Rosalita, 20x Alabama prom dates. COT and prayer by YHC.

    Circus Maximus
    COP 20X Don Quixote 10X Merkins 20xLBc 15X Arm Circles, Luggage carry to Columns, Series 11, Overhead Lifts and Rows, Repeat Back. 10X Turkish Get Ups, Series 11 Squats and Tricep Curls, 20x Figure 8’s, Bus Loop Waiter Carry, Series 11, Side to side lifts, 40X Figure 8’s, Bus Loop Waiter Carry to Columns, Lunge Goblet Carry, then Back to Shovel Flag Area, Six Minutes of Mary Exchange, American Hammer, Rotate Weight to Left, Repeat, Rotate weight to left, Tricep Curls, Rotate weight to the left WW2 Situps.

    COT by Johnsonville

    NMM:

    Although YHC was the Q today, Splinter quickly began calling my shots. As we approached the trees, he yelled out 11’s, before we left the 11’s station, he predicted the triple check. After that, I would just ask him what we were doing next and follow his plan. Made the Q a little bit easier. On the 11’s Hardywood, Swirly, Dutch, Garbage Plate, and Sippy were in the lead. As a result, they had the privilege on doing the last loop once again.

    Each AO has its own personality and flow to it. At Daville this week, everyone arrives a bit early, has some second F before the work out. Then, about two minutes before the workout, silence. Waiting for the impending doom? At 45 MOM, AO is almost deserted until 525. Swirly, myself and Oyster were the only ones there. I was a bit worried that it would just be us. Then the procession of cars began. Ended up with 19 with just sippy as a LIFO.

    Since I am a juvenile at heart, I cannot write this backblast without mentioning that today is June 9th. Yes, middle school humor is still hilarious to me. I grow older, but only in body age, not mind age. IF you don’t get the humor, congratulations you have grown up (if you wanna know, just ask DK).

    DK is now 4/4 at Bleeder workouts this week. Question is does he show up with a bike tomorrow??

    Announcements

    Phonics is sponsoring a Corn Hole and Rock and Roll event Saturday at Marty’s in Mechanicsville. See Lab Rat of Phonics for details. He also has a 5k that he is involved in later this year. More details to come. F3 will have a presence at the event.

    New AO opening on the 20th at Forrest Hill park, Monday morning. Name is Battou (spelling). YHC thought it was a really questionable name until I heard the origin of the name from Hardywood. Now I think it is kick ass.

  • Construction in Progress

    5 posted for a Wednesday evening hill run. Weather was cool and breezy, perfect day for a run.

    The Thang: 4 or 5 loops around Hillcrest.

    NMM: Still a little construction going on in Hillcrest. Made for interesting paths around the route. Luckily this time there was no paving going on.

  • Tennis Anyone?


    5 faithful posted to Source of Truth and 13 to WDog on this fine June morning. Weather took a turn for the better, 62 degrees and low humidity. Nice change from the last few humid mornings

    The Thang:

    Source of Truth. Mosey to front of School for COP. Disclaimer, SSH x 20, LBC x4 0, Merkins x 15, Imperial Walkers x 20, Arm circles x 15 each way. Mosey to bus loop. Curb crawls up to 8, repeat 8 and back down to one. Take a lap around the bus loop. Mosey to the tennis courts. 11’s with a twist. Bear crawl two tennis courts: 1x monkey humpers, 10x carolina dry docks, crab walk two tennis courts, 2 x monkey humpers 9 x carolina dry docks. Repeato until up to 10 monkey humpers. Mosey to end line of tennis courts. Tracers down the court, regular suicide across all 4 courts, tracers down the court, Suicide forward and backwards, tracer down the court. Mosey to far side of courts. Escalating ring of fire with Merkins. 5 minutes of mary. 20 x Rosalitas, 20 x Box Cutters, 20 x American Hammers, 40 x LBC’s. Mosey to Shovel Flag. COT by Lugnut and out into the day.

    WDog. Mosey to COP 25X SSH,12X Merkins, 35X LBC, 25X Don Quixote, 15X2 Arm Circles, Mosey toward tennis Courts, 10x Burpees OYO, Get to Tennis courts, Do some Lines, Do a Beast 36X Merkins, 36X Knee Bends, 36X Flutter Kicks, 36X Box Cutter, 36X Werkins, 36X LBC’s, 50% speed down and back, Lunges down, Suicide. Mosey back to Flag, Stop do 10 Burpees, At the Flag, Six minutes of Mary, 25X Alabama Prom Dates, 20X rosalitas, Finishing with 2 minute Superman. COT by a polite and courteous Toga.

    NMM:

    TYA Reported that thanks to Swirly’s early morning Recon of SOT, No Seal Team members were sighted. The 11’s at SOT were quite a crowd pleaser. YHC was playing to his strengths doing bear crawls and crab walks. Lugnut and Gumbo, however, were not enamored with my choice of exercises. It was awesome watching them try to crab walk, crab roll (Lugnut recommends against this as it causes dizziness after a few rolls), walk, and anything other crab walk across the courts. One of the variations was called an imitation crab sushi roll – don’t know what that is, see Lugnut for a full description.

    A bit of conversation post workout at SOT about the BRR. Lugnut is still trying vigorously to extract himself from the commitment to the run. He asks me everytime if we have 21 guys, when I answer yes, he follows up with “Does that include me?”. I once again assured Lug that the highlight of the BRR is not the running, but the fellowship before, during and after the race.

    Bleeder arrived early to the AO, to confer with Swirly, The Leg stability was being challenged this morning. Several PAX members were wondering when the leg was going to buckle. Bleeder managed to make it through with very limited modifications. #NeversayDie.

    Welcome to Chip,Jim,& Tim( One person – WDog Q ears were functioning as well as his Knee) with the naming audible called, a little post-COT confab, his name will be Flounder, Henceforth, The Knights who say NEE proclaim that UpChucking Tim, Who was formally called Chip during most of the workout and happened to be briefly called Jim, as Honey DO Corrected, Shall Now be Called FLOUNDER. (SIDE NOTE — Please chop down a tree in Fudd’s Backyard with a HERRING.) Sorry, could not figure how to add a Goonies reference with out upchucking all over Ellewood’s and ruining Bleeder’s pants; although Monty Python references are always the Holy Grail.

    On another note, after TYA’s rant about how irritating men wearing Salmon colored pants are, Bleeder posted to Ellwood Thompson’s this morning to write the backblast in his nicest pair of Salmon colored pants. Never wanted to punch Bleeder more. And BTW Honeydo, I am happy to talk about my drone with anyone who is wearing Salmon colored pants.

    Announcements

    Next Wednesday at 530 (?) Flashdance has arranged a HDHH workout and Beer event starting at Brown’s Island and ending at Seven Hills Brewery. The PAX at SOT wanted to make sure that there are not seven hills between Brown’s Island and the Brewery. Answer to that question might impact attendance.

    HILLCREST RUN TODAY 5:30 TYA Q

    Spartan Race Wintergreen 9/24 see Toga to join the F3 Team

    Hardywood announced a new AO is coming in Forest Hill. Look for more info coming soon

  • A run and a couple of versions of Old Glory


    36 Faithful and 3 FNG’s posted this am at 3 AO’s across the RVA.

    Old Glory DaVille Style

    Mosey to COP, 25x SSH, 10x Merkins, 25x LBC. Mosey to Soccer fields for Old Glory. 2 Laps around the field. First corner 20x merkins, second corner 20x squat jumps, third corner 10x burpees, last corner 20x WWII situps. Do as many laps as you can in 30 minutes. Victory lap, person in lead carries flag, exchange the flag when passed. Mosey back to start for 3 minutes of Mary. 20x American hammers, 15x Rosalita’s, 20x LBC. COT and out into the day.

    Old Glory NoToll Style

    Mosey to COP, 20X SSH, Mosey to Soccer Fields, 2 laps around the Field Complex-Approx 1 Mile – then First Corner 20x Merkins, Second corner 20x jump Squat. Third Corner 10 Burpees, 4th Corner 20X WW2 Situps. 2 Laps to Wrap-up. COT by DK.

    Spider Run

    Hot Potato around UR… The Hot Potato began with Swirly and was passed to Sippy Cup, Saab, BT and Splinter. 5 1/2 miles of hills. Great run on a nice humid morning. COT by Splinter

    Moleskin

    Again, thanks to Swirly for hitting every AO this morning prior to posting at Spider Run, All AO’s were secure and no Seal Teams were sighted.

    Reports have it that Lock Jaw had an injury, with the swelling of his foot has caused limited mobility, Ouch! Put come on Ice on that thing. Hoping that it’s not his driving foot. Bees Beware.

    At both Old Glory’s, the Flag was carried;however, at DaVille the Flag exchanged hands 7 times. Jville had the privilege of carrying the flag for the First two laps at noToll with Viral and Rosie bringing it home to wrap up the final Laps, with HoneyDo hauling it back to the COT.

    Thanks to DK for taking out At noToll with his testimonial about his F3 experience. Way to make it happen DK.

    Bleeder was happy to report that his daughter graduated from High School yesterday. The Celebration lasted long into the night. She is headed off to Dickinson College in the Fall. MBleeder and Bleeder are very proud of her!

    Discussions at noToll about the ever expanding PAX at DaVille; noToll Q explained that DaVille is a growth magnet thanks to Abacus, LabRat and Circle K. noToll’s PAX was able to complete up to 4.25 half mile loops. DaVille’s PAX hit a max 7 Quarter mile loops.

    Post noToll at the local Coffeeteria with DK, Shooter, Bleeder and Rosie; DK reported that his family has entered the fun filled world of minivandom last night. Rosie, Shooter and Bleeder celebrated DK’s entrance into the world larger vehicles while enjoying the frequent breezes from the car and Buses passing us by on the nearby asphalt highway and Driv-thru. The group considered where would be the best patio in RVA that did not overlook a road or a parking lot.

    Bleeder, Swirly, and TYA out

  • Trail Swim ?

    7 strong warriors posted for a Sunday morning trail run. Weather was 75 and 85% humidity to start the run. Storms were supposed to roll in, but not until later in the day, so a sticky, muddy run was expected.

    The Thang:

    Northbank to Belle Isle, Belle Isle to Buttermilk, Buttermilk back to pump house. 7.5 miles total.

    NMM:

    Summer has arrived in RVA. Did not seem too hot this morning, but the humidity was a killer. YHC went through a whole camelbak full or water and was still having difficulty keeping my core temperature down. When I finished, Phonics asked me if I had taken a dip in the river to cool off. In fact, I had not, but I think the a dip in the river would have dried me off a bit.

    Saab informed me early on that he had a leg issue the day before and did not know how far he was going to be running. He said he was either going to bag early, maybe only do a few miles, or do the full loop with Forest Hill two times. So, he was either going to run less than three miles or 22 plus miles. I think he ended up on the 22 side, but have not heard officially.

    Phonics was a Sunday run and a trail run virgin today. He did well running a good portion on the route with Saab. Offshore and Lab Rat spent a good amount of time together today. I heard Lab Rat talking a bunch, but never did heard anything from Offshore. Curious? Aisle 5 and I were towards the back of the pack today. We were joined on the Buttermilk trail by another trail runner. She was following closely behind Aisle 5 when Aisle 5 offered to move out of her way so she could pass. She said no, she was taking a casual run today because she had run a 50k last week. She asked to join us for the jaunt from Belle Isle to Reedy Creek where she was finishing. Debbie was an awesome runner, 64 years old, in great shape and started running when she was 54. Inspiring.

    TYA OUT