Author: Upchuck

  • So, This Beast Goes to The Bridge…

    13 indomitable spirits, some on their natural legs and some on walking sticks, rose into the post dawn sun to face the challenges The Bridge had on offer. Conditions were, yet again, 70 and sunny. According to the ants crawling up YHC’s shoe, the following might have happened:

    COP: Introductions, refresh relationships with old friends, and onto the exercising…slow mosey around the outer driveway. Rotation of exercises on the mosey…slide feet side to side, then into a karaoke, the flip to karaoke on the other side, then slide feet the other way. Easy to understand in person. Finish with a slow mosey to the corner.

    Circle up for the COP.

    SSHs x 50
    Imperial walkers x 10
    Dead Man Hang, then walk out into merkin position. Right leg high, then left leg high.
    Merkins x10
    Littlest of Baby Crunches x20
    Reverse crunches x10
    Freddie Mercury x11
    Rosalita x10

    Circle up for The Beast

    Round 1: Carolina Dry Docks
    Round 2: Monkey humpers
    Assorted stretching
    Round 3: LBCs (?)
    Round 4: Copperhead Squats
    Yoga: pigeon right, pigeon left, inverted scorpion kicks right over, left over, repeato 2x
    Round 5: WWIIs
    Round 6: SSHs (4 count)

    Corned Beef led us in a one count.

    Mosey to the Chapel Lawn. 11’s. Step ups and merkins. Continue until time called.

    Numbers, names, and TYA took us out with a story about a young man persevering through adversity and the challenges of inactivity.

    Announcements: none.

    NMS: Today was the largest group that YHC has seen at The Bridge. 8 men put themselves forth and joined 5 travelers in the Brotherhood of F3. “There but for the grace of God…” Life is a journey better made with the help of others and best made with those who care about you. The stories that some of these guys tell are challenging. YHC heard today about a man who attended 16 schools and lived all over Arlington, sometimes in cars or on the streets, all within spitting distance of where YHC grew up. It’s a small, small world.

    YHC takes his hat off to the 4 Brothers who took their morning to brighten someone else’s. State Farm led from the front, pushing Road Runner, Atlanta, and others. Thank you for joining. Nice to have your leadership. Circle K and TYA are regulars, though it was nice to have the mercury above the single digits this time. And, before you say, “Isn’t TYA recovering from knee surgery?”, the answer is yes. And, not only did he post, he spent the 45 minutes on his back or sitting leading Bus in a capability-appropriate workout. Nicely done. YHC also thanks Corned Beef, who jumped right into YHC’s invitation Tuesday morning to visit The Bridge today. Always great to have your enthusiasm on the journey.

    For those guys with an interest in joining at The Bridge, this is a once a month AO for F3RVA. We take one Saturday per month; Charlottesville takes 3 per month. Studs welcome. It’s a journey to get there, and it’s a journey of learning once you are there. Leave no man behind; leave no man where you found him. Your standard AO will be there each week; YHC invites each man to step out of his comfort zone and try The Bridge.

    UpChuck spits the bit.

  • Raining Tree – Parts A and B

    Eight fast movers lined up early to grab the finest pickings available. Temperatures were 70 and sunny. According to the septuagenarians lined up at 5:45 a.m. for the estate sale, the following routes might have happened.

    Routes:

    Part A: Right on Pump. Left immediately onto Old Prescott. Run to the end of the Cul-de-Sac and back to the VSF.

    Part B: Run to the trail at the back middle of Godwin HS (up the steps). Exit onto Maremont. Immediate left onto Willowick. Right on Avenham. Right on Raintree. Left on Maremont (which loops around to Raintree). Right on Raintree. Left on Maremont back to the VSF.

    4 milers: Do Part A 1x and do Part B 2x

    5 milers: Do both Parts A and B 2x.

    6 milers: Do Part A 3x and do Part B 2x.

    Run in any order you choose.

    In order to forestall any runners becoming lost or disoriented, the Q provided official, written “Harvard Business School” approved directions. Later today, Princeton-approved editions will be provided in Ukrainian. Slava Princeton!

    Numbers, names, and Handshake took us out.

    NMS: Good chatter with EF Hutton and Handshake today. Topics included your mother, Doozy’s running speed (I.e., fast), health insurance, and nipple chafing. Not that anyone on the run had any nipple chafing.

    Announcements: We believe there is a Convergence at Dogpile at 7 a.m.

    The Bridge, tomorrow (Saturday) at 7:30 in Buckingham. Leave about 6. Please DM me if you are interested. Thanks in advance to Corned Beef, Circle K, TYA, State Farm, and (maybe) Hash for joining me. Other studs welcome. 3054 Dixie Hill Road, Buckingham, VA.

  • Honey Bees, Pollen, and Murder Hornets

    Eight iron workers chose to forge their personal steel at the Anvil. Temperatures were 70 and sunny. According to the parents dropping their kids for a summer camp trip, the following may possibly have happened.

    Routes:

    6 Runners: The Honey Meadows Route. 2.5 out, reverso back.

    2 Ruckers: 3.5 miles. No Idea (different guy) of the route these two took. Darius did not join today.

    Announcements:

    RAMM: Speakeasy coming south on Friday for RAMM. This is a Prodigal Son run. A former near West Ender, Speakeasy knows the neighborhoods, street kids, and local hangouts.

    Wednesday/Manana (which means tomorrow): Deliverance Workout on the James. Rain or shine, unless it’s shining lightning. 5:00 at Huguenot Landing. BYO boat or let us know you are coming and we’ll try to get an extra boat.

    Saturday morning. What are your plans? The morning is looking pretty slow.

    Soccer is over. Little league is over. Swimming hasn’t started. Outer Banks cottage rentals are way over-priced. College football hasn’t started. Pro football hasn’t started. CONCACAF Gold Cup is, well, you don’t even follow soccer/football (and they play at night anyway). Gardening will be a no-go mud puddle after all the rain this week. And, Father’s Day was last Sunday so you once a month guys are out of luck, and your M doesn’t want 4 kids anyway. So, basically, you have no plans.

    Pick one F3 friend. Tell him you will drive. Get yourselves out to The Bridge. Leave at 6, there by 7:15, starts at 7:30, (free) cup-o-joe afterwards, and you are home by 10. Plus, you will make an Impact (in caps) on men who are working hard to get themselves back on track. Or, you can go to Rock and Roll or Dogpile or Gridiron or whatever that thing in Mechanicsville is called for the 17th Saturday in a row, repeat the same exercises in the same parking lot, half-count the cadence, and have to pay for your own overpriced coffee afterwards at ETs, Einstein’s, Libbie Market, or whatever that thing in Mechanicsville is called. Then, go home and describe what a “Merkin Ladder” is to your 2.0s for the 11th Saturday out of the past 20.

    Clown cars forming now.

    NMS: Great to catch up with the Mechanicsville crowd this morning (and a great crowd it was). 6 locals and two travelers brought it to the sweet cul-de-sacs of Honey Meadows. YHC thanks the Mechanicsville crowd for officially renaming the Honey Meadows Route to forever after be called “The UpChuck Route.” No joke – Corned Beef made said declaration in front of the official Tomato Flag. YHC is honored. YHC doesn’t even have an Honorary Boulevard, let alone a whole Route.

    Fun tidbit: YHC was in Pittsburgh this past weekend watching Handshake’s “what if” girl dance around for 3 hours. Before the show, YHC’s M, aka Carrie, suggested that we visit the Carrie Furnaces (no relation), one of the only former iron mills available to tour anywhere in these fine United States of America. If you are in that area, go visit. Then, the Anvil was open on the Q sheet. It was fate.

  • Rolling?

    One weary traveler scraped himself out of The Fartsack to continue the weekly edition of The Clinic. Temperatures were 70 and sunny. According to Omar, the following happened:

    Roll out of hotel. Omar already at work outside. Exchange pleasantries, including body-builder sized Jamaican encouraging YHC to “go do your little workout.”

    5 miles. Out to Broward and back.

    Number, name, and YHC took himself out.

  • He Gave Himself a What?

    10 men of character (or just characters) assembled in the haze for the latest edition of 45MOM. Temperatures were sunny and 70. According to the tomato counting her colleagues efforts, the following might have happened.

    Mosey along the sidewalk to the corner of Westmoreland and Grove. Circle up.

    SSHs (50), Don Quixote (5), burpees, let’s try DQs again (maybe 3), 10 burpees, Imperial Walkers 7, LBCs 20, Hello Dolly 7, Rosalita’s 7, Scorpion Kicks, Inverted Scorpion Kicks, HRMs.

    Mosey about 9 feet to the west/southwest to the picnic tables for 11’s.

    Incline merkins and step ups.

    Mosey to the blacktop. Dora 100-200–300 with a twist.

    100 merkins (split 50/50), 200 WWIIs, and 300 SSHs. Twist is 5 boo-yah merkins between sets. After about 50 WWIIs, the Q realized that was going to take all day, so audible to 4-count flutter kicks (or have Bleeder do some kind of belly dance for the tomatoes). We knew he could play pickle ball; apparently, he can belly dance, too.

    Mosey to the tennis courts for a Beast (redux). 6 sets of 6 exercises. Squats, monkey humpers, dry docks, and we are running out of time…

    …Mosey BTTVSF for some stretching and time.

    Announcements:

    Friday SOJ hosting a 2nd F billiards evening. Jorts for SOJ guys, popped collars optional for Tuckahoe.

    SOJ takeover starts Saturday. Best YHC can tell, Rosie is Qing every workout.

    Summer Tour…continues.

    For SOJ takeover and Summer Tour…Recommendation to Traveling Qs: learn / explore the AO before Qing, especially if the AO is new to you.

    Breaking Bread needs a couple of July sign-ups. New guys: this is F3RVA’s volunteer group. Give this a try. It’s far easier than you think. 4th Sat/Sun of every month. 5:30. You make dinner for 8-12 people recovering from a medical issue. Super rewarding.

    NMS: Bodo’s has a friend whose motto is, “If you can’t give yourself a vasectomy, who can you give one to?” So, he did. With a mirror. And, wait for it, his wife watched. YHC thinks this says something about trust in a marriage. Is this is a sign of “complete trust” (We can share this moment!) or the total absence of trust (She wants to make 100% sure he goes through with it)? Perhaps a topic for the next F3RVA discussion group.

    Handshake is scouring YouTube for videos to see if this is a better way to go. Saab points out the financial savings this would offer. See what people miss when they pay for a gym membership?

    YHC turns 7 in F3RVA years today (at $20/month, roughly $1680 in savings, Saab!). Thank you to HoneyDo for hounding me to join. Thank you to Bleeder for trying to kill me the first day (or at least make me puke, which YHC still has never done).

    This group has been transformative for YHC. The fitness side is simple. YHC is far more muscular, and the fat has been pushed further from the midpoint of the torso. The results are obvious: Mission not accomplished. 2nd F has been friendships galore built during beatdowns, runs through the woods, social events, and countless breakfasts at ETs and Libbie Market. Thank you.

    The real magic has been in the 3rd F. A long time ago TYA shared with me a video that should be titled,”It’s not about you.” The 3rd F is not about a specific religion; it’s about faith demonstrated by doing things for other people. Each of us can do that and collectively we can do that. This group has provided a set of role models, especially among the Old School guys, who remind YHC regularly of the importance of being there for other humans. Help the poor, visit the imprisoned, and help to carry other people along the walk of life (and be ready to welcome their help when you need it).

    Onward – Given that Pigskin is Respect, Respect, Respect AND is roughly 12 in F3 years, YHC predicts the best is yet to come.

  • They’re Baaack

    One intrepid soul hit the pavement for the latest edition of The Clinic. Temperatures remained 70 and sunny. According to the “pay-for-hire” kettlebell leader, the following might well have happened.

    Route: Loop west, cross Peters, front of office buildings, wave to police at LaQuinta, left out of office park, northbound to shopping center. Wave to dude setting up kettlebells (5:50). Touch Broward, reverso, 5:55 kettlebell woman says “Good morning,” and BTTVSF.

    NMS: good mumblechatter (yep, YHC talks to himself while he runs by himself). Here’s a comparison of the exercise options:

    Kettlebell workout: 6:00 start, $100 a month, unlimited workouts, mixed gender group

    F3: 5:30 start, $0 per month, unlimited workouts, men only, optional free pickle ball lessons, optional free kayak lessons (note: when with Gomer, free swim lessons).

    $100 to be in the dark with a woman? That’s desperation.

    Number, name, YHC took himself out. Good chat with Omar after the workout. His reminder this week to his kids: read, read, read.

  • Raining is Just Raining

    Eleven trailblazers took on the morning in the latest edition of Sunday Funday. Temperatures remained 70 and sunny. According to the dog runner who may (or may not) say hello to us, the following may have happened:

    Route: Bridge to Buttermilk to…

    …some, Reedy Creek and back,

    …some, Bridge to access road and back,

    …one, to T. Pottersfield, stop, wait, then North Bank, and,

    …one, run-about OYO, then meet Sippy, then BTTVSF.

    One walker, OYO. Plus, Sippy, mostly OYO, then with Saab.

    NMS: Sunday Funday is the definition of “You vs. You.” It’s about putting the work in. Push yourself; don’t hurt yourself.

    Run today was an opportunity to remember a young man who died 5 years ago at 19 and to support Black Men Run. Nice work, fellas. Way to keep us thinking of others, Flintstone.

  • Thank You, Big Data.

    10 sleek chargers bounded out of the Fart Sack to the latest edition of First Watch. Conditions held steady at 70 and sunny. According to the sports car driver slinking his car through the Pax, the following might have happened:

    04:28 YHC arrived to secure the AO.

    04:30 Broga start time (Lockjaw had the Q)

    04:55 Broga end time

    05:00 Mosey around the River Road Church, Baptist (RRCB) Auxiliary Parking lot.

    Circle up for the COP.

    100 SSHs (x10 men = 1,000 SSHs)

    Reach for the sky

    Shoulder rolls

    WWIIs

    Plank up, drop to 6 inches, and hoooollllld it.

    Jazzercise

    Imperial walkers

    Scorpion Kicks

    Flutter kicks with hands over head

    Slow mosey, then super, super slow mosey, then “I want to run by myself” slow. Like, so slow, several PAX walked past YHC.

    Stop at Kubota’s truck. Pick a partner. One partner picks up a block.

    05:15 Senor Frog coughs.

    05:16 Senor Frog still coughing.

    Mosey to the end of the parking lot. 5 overhead presses with the block. Partner performs squats. Swap the block. Mosey to the triangle / stop sign. Repeato 5 overhead presses or squats.

    Triangle Loop:

    (Note: YHC called directions for an exercise that made complete sense in YHC’s head. It made less sense to the PAX.)

    Partner 1: Carry the block counter-clockwise around the Triangle. At each corner of the Triangle, do 5 reps with the block.

    Partner 2: Run the Triangle clock-wise. When meeting Partner 1, swap the block, and do 5 reps of the exercise. The block continues going counter-clockwise with 5 reps at each corner of the Triangle.

    Round 1: Overhead presses

    Round 2: bench press

    Modification: During Round 1, it became clear quickly that running on River with the blocks was a poor leadership suggestion. On their own, the PAX modified to run on the grass. Smart PAX. Good suggestion. A smart Q listens to the PAX, discards his ego, learns on his feet, and adapts. (Lesson: learning is critical to leadership.)

    Mosey to Culpeper and Cameron. 

    Hill Work:

    Pax 1: Carry block to top of hill on Culpeper and return to the bottom.

    Pax 2: Bernie Sanders to top of hill on Cameron and return to the bottom.

    Swap and repeato.

    One Fast Guy Runs Alone:

    Split into 3 groups:

    Group 1: one super-fast guy. He runs the neighborhood solo. Thank you, Flo!

    Group 2: people with a block carry it up the hill on Culpeper.

    Group 3: people without a block bear crawl up Culpeper.

    When the runner meets the group, circle up. 

    People with blocks form single-file line. Slow mosey back to Cameron, then up the hill to Ridge. While block group runs single-file, remaining PAX runs in a circle around the PAX, Heartbreak Ridge-style. (Some PAX tried to give up by slowing down, attempting to anticipate the Q calling for a swap. The Q softly whispered, “Don’t give the prick the satisfaction.”)

    At Ridge and Cameron, circle up. YHC joking called for AYG to the traffic light, then backed off. But, the PAX insisted. AYG it is! 

    BTTVSF:

    American hammers
    Hello Dolly
    Rosalitas
    Reverse crunches
    Ball dipper (1, and only 1)

    Announcements: 

    Convergence on Memorial Day at Tredegar. YHC believes 7 a.m., but let’s get the Convergence Q to check on that. 

    Breaking Bread – sign up!

    Summer Tour. Check Slack for the routes / requirements. HoneyDo posted them today. As F3RVA’s resident concert touring expert, Shakedown, once noted, few attend every concert on a tour. “You don’t have to complete the Tour to have been on Tour.” Go out there and hit the road!

    (Suggestion: Before showing up to Q at an AO, take a few minutes to scout the place.)

    NMS:

    And, just like that, Big Data has YHC checked in for 1,000 posts. Boom. Hard to believe YHC has been at this for 7+ years since HoneyDo dragged YHC to WDog, where Bleeder dragged YHC back and forth on the tennis courts. Someone asked today how many total workouts YHC has as Big Data did not start until 2017. YHC guesses somewhere around 1,100. Whatever the number, it’s been fun, and YHC appreciates being a part of this place.

    Many thanks to the men who act as leaders everyday for F3RVA. YHC read the list of names ahead of him on the 1K Club, and it is a Who’s Who of role models. No prima donnas at the top, just men setting a solid example for others to follow, both at workouts and in life. It occurred to YHC that not one of those guys is afraid to listen, take suggestions, explore ideas, and improve. Learning is the essence of being a good leader. Today’s workout had a series of exercises to thank them. Most are a staple of their Q’s or personalities. See if you can figure out who is referenced and where.

    One Big Data Thank You…the 1K Club exists because of one person. Splinter. Without him, there is no 1K Club, and in many ways, there would not be the community that is F3RVA. Thank you, my friend, for putting forward your time and resources to help this group, completely without compensation. Your contribution is very much appreciated. We owe you a debt of gratitude.

    UpChuck spits the bit.

  • California’s Green, Even When It’s Dark

    One PAX hit the early morning surf in the latest edition of The Clinic. Temperatures were a pleasant 70 and sunny. According to the guy in the white pick up who takes out the trash at 0:dark thirty, the following may well have happened:

    Short jog down the cliff trail to the beach. COP with SSHs, IWs, DQs, helicopters, HRMs.

    Mosey down the beach road, then onto the sand, and up to the jetty rocks. 15 four-count exercises about every 50-75 meters. WWIIs, sand angels, Freddy Mercury. 20 Donkey kicks on the random Jersey Wall / retaining wall.

    20 dips on the rocks.

    Run on the beach, stopping every 50-75 meters for 15 four count exercises, or equivalent.

    Exercises included hello dolly, HRMs, heels to Heaven, Rosalitas, Freddy’s, Carolina Dry Docks, monkey humpers, burpees, LBCs, and squats. Call it 20 stops northbound.

    20 dips on the rocks at the north end.

    Repeato on the return trip. Same mix of exercises, minus the burpees.

    Round trip is about 3 miles.

    Run the trail up to the hotel. YHC guesses 10-15% grade. It’s a whopper.

    Number, name, YHC took himself out with a reminder to take care of friends. Best to Chippendale.

    NMS: California is green. Literally. All that rain has made Southern California bloom. Flowers, grasses, bushes, and trees. If this continues, all will be good. If it dries out, big time fires next year. Yikes.

  • Circus Tent

    One chose to ignore the lure of the Fart Sack on an especially awesome south Florida morning to hit the streets. Temps were actually 70 and sunny. According to the circus performers cleaning up from the rain, the following performance may have happened.

    Lumber to Peters, east to 30th, north to Broward (zig-zag through the mall parking lot), and reverso BTTVSF. Number, name, and YHC took himself out.

    NMS: 3 time zones in 7 days. Let’s do this.