Author: THE Yankee Aggressor

  • No BRR, lets run (and bike) anyways

    The pandemic has played havoc with a lot of our lives and traditions this year and one of them that it interfered with is the BRR. For the first time in 5 years F3RVA did not field a team. So….we still need to keep our bodies moving and have some fun. But do it in a pandemic friendly way. For that reason, we are going to do a CSAUP event, but not get the whole group together at once.

    When: Weekend of October 23. Starting window opens at 12 noon on Friday and ends midnight Sunday night.

    Where: Capital trail, out and back from Shiplock Park to Jamestown. Total miles ~ 103.

    Teams: Running or biking teams. Running teams of 1 to 8 and biking teams of 1 to 4. I will publish the transition areas for the relay the week before the race. The legs will be approximately 4 – 8 miles per leg for running and 10 – 15 for bikers.

    How: Get your team together, decide on a starting time, run the race and post the times. There will be prizes (both good and bad).

    I am sure there are a million questions, so I am reopening my office hours. Should you have a question, complaint or any other comment, I can be reached on my cell phone between 9:00 and 9:01 GMT every other Thursday.

  • Port Cochere

    12 warriors posted in the pre rain gloom for a good beatdown at MM. At least 3 PAX made their way to the AO via foot or bicycle.

    The thang: COP at side of Mary, Saab started us off with Don Quixote, then to some WWII’s and finish with Helicopters. Mosey to alley way, stop at each pole/tree. Merkins, WWII, SSH and LBC’s along the way. Mosey to the Port Cochere, pair up. One pax runs, 50 merkins, 100 SSH, 150 WWII (reduced to 50) and 200 LBC. Mosey to side yard, Bear crawl/crab walk between trees, alternate merkins and SSH at trees. Mosey back to school stoping along the way for 25, 20, 15, 10 and 5 WWII’s. COT and Saab took us out.

    NMM: Field trip day to First Prep Church. We ambled our way to the church via Grove and came back via Cary. Cary is a little more dangerous, but there is a sidewalk to run along. Watch your head along the way because there are a tone of low hanging branches along the way.

    Lots of mumble chatter about the IPC and form this morning. If an exercise is worth doing, it is worth doing it with the right form so you can actually benefit from it….

    TYA OUT

  • Saab and a white van

    9 swamprats crawled out of bed this morning on a Sunny and 70 morning. A little bit humid and a little bit wet.

    Mosey a few feet, 49 WWII 24 Rosalitas, Mosey to corner. Run to next corner and back (4 times), other guy do hand release merkins and jump squats. Mosey to basketball courts. 4 corners x 3 10 Lt. Dan’s, 20 LBC’s, 30 copper head squats, 40 WWII setups. Mosey to swamp for 6 MOM and then back to the shovel flag.

    NMM

    If it were pouring rain this AM, the PAX would have been a lot dryer than we ended up. It was one of the wettest ever workouts for me (not quite, but close, no toll on the tennis courts wins that battle). Lots of mumble chatter regarding Saab’s childhood. Sounds like he grew up fast on the streets of New Jersey.

    Saab will be having a daily Zoom call with his wife at 7am daily. Tune in for a full view of the crabtree household.

    TYA OUT

  • If you can milk and almond you can milk and alpaca

    8 men got after it this morning at Spider run. Run through the bat cave, over the river, take riverside east. Turn around at 23 and make it back by 45.

    NMM

    Little sticky for the run today. It was raining a little bit, but not enough to call you off. Saab and Faceplant took the six mile route. The rest of the PAX did between 4.5 and 5.5.

    TYA Out

  • 1k 5k

    13 warriors pulled themselves out of the fart sack for a morning of fun. Weather was 70 and sunny

    The Thang: Mosey to side of school. Don Quixote x 9, Windmill x9. Jog to the track for a 1k 5k. Teams of two, exercises are 100 hand release merkins, 200 Lt. Dan’s, 300 WWII setups and 400 SSH. Other team member run around the 1/4 mile track. Mosey back to circle for Rosalitas and LBC, then one burpee to finish things off (since it Saab’s favorite exercise)

    NMM: This is and old school workout. Not seen in these parts six the 1960’s, but it is a TYA special. Lots of running and and very little break in between. Good tempo workout! Good to have Saab back out for a bootcamp workout, that’s as rare a sighting as Swirly pulling into a workout late. Also a pleasure to see Kubota at Mary. It has been a minute since he has been there, but he is missed every time.

    TYA took us out. His prayer is for some normalcy to come back to our nation. Can we please control this virus, stop shooting each other, and act with just a little bit of courtesy and civility. PLEASE!!! I am not asking for much.

    TYA OUT

  • And BoneThugs Rose

    39 studs posted for a morning of accomplishment and celebration. Most on foot, some on wheels. Running route was the old school route 10k, nice and simple. Launch times ranged from 5:00 am to 5:30 am.

    NMM: A few random thoughts while running this morning. 1. I was inspired by how many PAX came out to support and to run with BoneThugs. His entourage was more like 20 folks running along side and with him. With 20 others joining at the end for an inspirational finish. Pretty awesome to watch. 2. Some of you are going to hate this, but….what an awesome route old school is. Yes, it is simple and repetitive, but it is a great route. Why we ever let Marv lead us astray, I do not know. 3. BoneThugs accomplished what most would consider a physical task this am. But much like anything in life, most of the work is mental work. It is easy to let ones mind and inner voice sabotage what we are capable or….but if you believe, you can achieve (probably stolen directly from Swirly’s board) 4. BoneThugs had the trust in the PAX to completely give himself to those who have trained with him the last 6 months. He never asked what we were doing, how he was going to get from start to 10k, he just did what he was asked to do and believed in the PAX. 5. I was inspired with the courage and humility it takes for folks who are taking a long journey to fitness and health to continuously post and incrementally improve. I have seen many F3 brothers who were not runners, show up every week, finish last, keep working and eventually surpass other runners. Those weeks spent at the back of the pack can be challenging and the reward far away, but I have spoils of the hard work and it is inspiring.

    Congrats to BoneThugs. Quite an accomplishment my friend. Just one a string of many victories to come…..keep pushing

  • Pre-Blast – BoneThugs 10k

    Ok boys, it is time for the BoneThugs 10k. It is this Friday. Here is the plan:

    The Route – Old School. Leave Mary Munford parking lot and go east on Grove. Follow grove to Arthur Ashe Boulevard (The Boulevard) and turn around and head west. Take Grove til it ends at Three Chopt. Turn around and head back to Mary Munford. This

    Timing. BoneThugs and his entourage (five or six of us) are going to launch at 5 am. We plan on finishing right around 6:15. For folks that normally do the four mile route, you should launch at around 5:10, 5 mile guys around 5:20 and 6 mile guys around 5:30. Since we are all on the same road we should all see each other out there. When you finish your 10k, loop back to BoneThugs and we will all run the last portion together.

    THUGS has been working his ass (and his stomach) off to get ready for this. Less than six months ago, this guy hadn’t run more than a single mile at a time. This Friday he is going to do 6.2 without stopping. Lets be out there to support him.

    TYA OUT

  • T O G A, Toga

    A dozen studs from Richmond and one visitor from Tennessee descended on the grounds of Mary Munford for an early morning beatdown. As always, 70 and sunny.

    The Thang: Mosey to bus circle, curb crawls to seven, repeat seven and back down. Stay at bus circle, Proper Dora. Copper Head Squats, Jump Squats and WWII setups. Mosey to side of MM for modified triple check. 20 WWII, LBC, and merkins. Mosey to Northwest corner for COP. Mosey back to the flag to finish.

    NMM

    I always look forward to a good thursday morning beatdown at MM. I pulled in, saw two cars and found swirly in the parking lot talking to none other than TOGA. What a surprise (I didn’t say a good surprise, just a surprise). It has been a minute since Toga has graced us with his presence, but today was one of those days. Lots of talk about his balls (as always) as well as reminiscing about how joyful and happy he always was as a pax member in Richmond.

    Because of this joyous occasion of Toga being back, I wrote him a little song (no representation that it is good, but its the best I could do).

    I met him in a field down in old Richmond
    Where you drank gatorade and it tastes just like
    Coca Cola
    C-O-L-A Cola
    He walked up to me and he asked me to partner
    I asked him his name and in a dark brown voice he said, “TOGA”
    T-O-G-A Toga, to to to to Toga

    Well, I’m not the world’s most physical guy
    But when he partner carried me he nearly broke my spine
    Oh irritating Toga to to to to Toga
    Well, I’m not dumb but I can’t understand
    Why he walked like a gorilla but talked like a man
    Oh irritating Toga, to to to to Toga to to to to Toga

    Well, we drank Gatorade and ran all night
    Under under the skyfilled moonlight
    He chased me down and made a fool out of me
    He said, “Old man, won’t you go home to the infirmary?”
    Well, I’m not the world’s most intellegent guy
    But when I looked at his bald head,
    Well, I almost punched irritating Toga
    to to to to Toga, to to to to Toga
    Toga to to to to Toga, to to to to Toga

    I pushed him away
    I walked to the door
    I fell to the floor
    I got down on my knees
    Then I flipped him off, and then he at me
    Well, that’s the way that I want it to be
    And I always want it to be that way for irritating Toga
    to to to to Toga

    In all honesty, it was great to have you back today Toga. When you moved, the group lost a great leader and a valued PAX member….

    TYA OUT

  • Rainbow Day

    Weather was seventy and sunny on a Thursday morning in July. YHC’s first post at a bootcamp in a little bit. Boy does it hurt to reestablish your bootcamp fitness. 13 strong descended on the AO for an easy beatdown from TYA

    The Thang. Mosey to side lawn. Don Quixote x 10, Abe Vigoda’s x 10, Merkins x10, WWII x 20 and Imperial Walkers x 20. Mosey to side of school near hoops for triple check of balls to the walls, merkins, run forward and run backwards x 6. Mosey to tennis basketball courts. 11’s with merkins and WWII situps. Mosey to tennis courts for a proper Dora (thanks labrat). 1 copperhead squat, 2 jump squats, 3 WWII, and 4 LBC’s. 25 WWII on your own an then back to the shovel flag.

    NMM. Had a strong 13 back at Mary today. Good mix of folks out there and everyone was quiet after the workout trying to cool down. I would much rather workout in the freezing cold than the humidity of July. Good news is we live in Virginia, so weather changes quickly and often here. Good to back out with the PAX. A little weird with a social distanced COP, but that is what he have during this time.

  • THUGZZZZZZ

    1 Monster and seventeen other dudes posted on the perfect morning for a run. Weather was 70 and sunny. Route was west on Grove to 3Chopt, put a foot on 3chopt, run back to MM to the bus circle. Thugs ran the whole shabang and crushed it. Most of the supporters did 5k the hardway (25 merkins and 25 squats every 1/2 mile).

    Congrats to THUGGZZZZZZ for dedicating himself to something and getting after it. In that light, he announced post run that he would do a 10K at the beginning of August. The first annual Bone Thug 10k is now on the books.

    TYA OUT