Author: Upchuck

  • 500 Days

    18 stallions wiggled free of the Fart Sack for YHC’s 500th anniversary edition of The Dogpile.  Here’s how it went down:

    Mosey through a sightseeing tour along the gravel road.  Circle up in the open field adjacent to the parking area.

    COP:
    1/2 x Hillbilly (YHC foot-faulted)
    16x IWs
    10x Hillbillies
    10x DQ’s
    Bunch O SSHs
    10x mercans
    20x LBCs

    Mosey to Circle of Rocks for Elevens:
    Inclined mercans, then bear crawl to short wooden posts for pole smokers.
    After first round, audible to PAX Choice of bunny hops, bear crawls, or lunges.
    (Note #1: Who knew how much glass one parking lot could hold?).
    (Note #2: Bunny hops are no joke.)

    Mosey to Picnic Shelter for Lindsey:
    Start with flutters kicks (10) and run to bathroom building for donkey kicks (30).  Increase/decrease reps through the progression of 15/25, 20/20, 25/15, and 30/10.

    Mosey to Great Lawn of Death for Red Barchetta:
    Sprint length of field…at far end, 100x SSHs (in candance).  Sprint back to start.
    Sprint 3/4 of field…75 2-count mountain climbers.  Sprint back to start.
    Sprint 1/2 of field…50 Prisoner Squats.  Sprint back to start.
    Sprint 1/4 of field…25 mercans. Sprint back to start.
    Sprint a distance unintentionally greater than 10 yards…10 burpees. Sprint back to start.

    Mosey back to the flag.

    Number-rama, Name-a-rama, Marmaduke took us out.

    Moleskin:

    This was YHC’s 500th day as a part of F3, and it’s been a transformational experience.  500 days of building better physical health and better mental health, all with a superior group of role models.  Thank you, gentlemen.  It’s also been 500 days of sometimes sadistic (YHC says in the best possible way) and sometimes simply exhausting First Fs.  For today, YHC tried to work in some favorites the PAX have shared along the way (every 6 minute mercans are always a crowd pleaser).

    Lots of mumble-chatter to start this crisp “sunny and 70” morning, at least some of which was directed at the Q for his foot-fault to start the COP.  When is an Imperial Walker not an Imperial Walker?  Apparently, when it’s a Hill Billy.

    Way to push through on the 11’s.  Despite scouting the AO, YHC didn’t quite check the glass-content of the parking lot.  YHC apologizes (how are those hands, Helix?).  Thus, the audible to Bunny Hops, which are awful.  YHC apologizes again.  (YHC is starting to feel like Lab Rat).

    And, hat’s off to Red Barchetta, or Bruschetta, or whatever was said.  The PAX seemed to love them some SSHs…all 100.  Who knew how welcome the “every 6 minute break to 10 mercans” could be?

    Welcome to Strider…way to crush your first workout.  Also, hats off to Laughing Gas for pushing through.  Nicely done.

    UpChuck spits the bit.

  • Off Track Betting at Off the Books

    Three cup horses declared eligible away from the false energy of the Fartsack and birthed the latest version of the free handicap claiming race that is Off the Books.  At 6, Wilson, Honeymoon, and the shipper that is YHC posted at the Urban Farmhouse (Midlo) gate and, at the sound of the bell, were off.

    First post after one furlong left into the Woolridge chute, then 9 furlongs to Midlothian Turnpike (left), 9 furlongs to Charter Colony (left), and 8 furlongs to Woolridge (left).  Down the backstretch for 5 furlongs to the Urban Farmhouse and a slow trot for 3 furlongs in the UF stable area to round out 32 furlongs.

    4 milers do one lap, 8 milers two laps, 12 milers three laps, and 20 milers 5 laps.

    Naked Moleskin

    Bug Boy YHC thanks the company (Wilson and Honeymoon) for hosting today’s stakes.  YHC had a bit of a bog spavin prior to the morning slow trot, likely a hangover from back-to-back stakes races at Dog Pile and the CBOS-based Twin Team.  There was a brief consideration of a post-time scratch, but having made a HC at ET’s, today’s visit to Midlo Downs proved well worth the extra saunter.  Even with a modest mist, the track had a good bottom and, notwithstanding some shadows, it is generally a flat race through the first few turns.

    Honeymoon proved the lead pony today, circling back to round up YHC and fellow maiden Wilson.   Even with the darkness, headlamps help each rider through The Gloom.  No sooner had Wilson told Honeymoon to make a run down the backstretch than either the sloppy conditions or a speedy cut took Wilson down.  Wilson’s a mudder, so he rubbed some furosimide on it and galloped to the finish.  Well done for a stakes horse who hates stakes.

    The post-race festivities were moved off-site today as today’s race turned into a sprint and UF had not yet opened for the day.  The stallions scouted 3 locations before finding a groom with the right mix of water, caffeine, and coffee to satisfy three moderately stretched colts.  YHC thanks Wilson for covering the fees at DD.  A fine cup o’ joe and good conversation ensued.  Any riders who have not seen extreme dune buggy racing on a muddy track, see Honeymoon.  If you need your stables organized, Wilson will do it and pay his own way.  There’s no surer bet in racing.

    Announcements:

    Double Dog Saturday October 21: come early, stay late, and push yourself just a little bit more.  First race post time 6 a.m., second race at 7 a.m.  Fill out your card with ET’s afterwards.

    November 11 is the 1 year Anniversary of F3 Hampton Roads.  Join us to romp with the rogues from Stink Hill.

     

    UpChuck spits the bit.

  • Pre-Blast: 2nd Hour Saturday Launches October 21

    Pre-Blast: 2nd Hour Saturday Launches October 21

    YHC has heard lots of mumble-chatter recently (Gomer Pyle, Shake Down, Hardywood, among others) about starting a 2nd hour workout on Saturdays about once a month.  No time like the present.

    Launch date will be October 21, 2017, for Double Dog (permanent name TBD).  YHC has the Q for Hour 1.  Anyone interested in the 2nd Hour of Power should plan to stick around after Dog Pile.  Basic plan will be to finish up Dog Pile (COT, etc.), take 5 or so to re-fuel, and start the 2nd hour about 7:10 a.m.  YHC will take the Q to start followed by a Hot Potato.  Anyone interested in Q-ing part of the workout, drop me a line.  Finish up about 8.  ET’s to follow.

    This is – coincidentally – a 3rd Saturday (2.0 friendly workout day).  For those interested, let’s plan to hold the workouts at the same time, but separately, for now.  Final decision on holding Double Dog on a Saturday other than the 3rd weekend of the month will be forthcoming.

    Anyone with an up-coming Q this week or next, please share during Announcements.

  • And Then There Were Two

    Two sturdy timbers sprouted early for a pre-dawn nature expedition, Punisher-style.  Here’s how The Thang went down:

    COP: Mosey the “long way” around the school to Hermitage side of school.
    SSHs x50
    Calf stretches (’cause YHC was feelin’ tight)
    Hill Billies x15
    Arm Circles x15
    Don Quixotes x15
    Torso stretch
    LBCs x20
    Mercans x10

    Mosey 27 feet to the southeast and reassemble at the Picnic Area for Elevens:
    Dips and Donkey Kicks

    Mosey to Laburnum Side of School for Mercan Ladder (2, 4, 6, 8, 10, 8, 6, 4, 2)

    Four-Part Trail of Pain around parking circle and out to Hermitage:
    Mercans x10
    LBCs x15
    Reverse crunches x15
    Squats x15

    Mosey to parking circle for COT

    Number-rama, Name-a-rama, YHC took us out.

    Announcements:
    In-AO Coffeteria Saturday at Convergence (at Gridiron) – NO DOGPILE

    Mumblechatter:
    Great to catch up with Chernobyl this morning.  He’s new-ish to F3, so it’s great to introduce him to some of the abbreviations and traditions that YHC learned from others.  Today the following came up:
    FEBA
    Goldberg
    Causing a random woman to pause upon seeing us in The Gloom.

    Today’s suspicions were supplied by a pony-tailed blonde and her German Sheppard (F3 name Think Twice) who stopped a solid 20 yards from the PAX, while we were just popping off some LBC’s along the sidewalk.  The young lady offered a look that simultaneously conveyed (in a Foghorn – Leghorn fashion), “What, I say what, are you boys doin’?” and yet also, “If you approach me, I drop the leash.”

    Graciously, the PAX conceded the sidewalk.  And, YHC signed Think Twice up for the BRR.

  • BRR 2018

    ONE intrepid warrior kept the flame burning at the first post BRR edition of the Wednesday Hill Run.  Or, put another way, the first training run for the 2018 BRR was a lonely affair.  The Pax can only grow.

    Thang:

    Ran around in a circle.  Ran around in a reverse circle.

    COT:

    It’s like dizzy-bat trying to create a one-Pax Ball of Man…so YHC hopped in the car and gave thanks for another safe day.  Also, quick shout-out to YHC’s peeps in Florida.  Clean up is a long, challenging affair.

    Moleskin:

    UpChuck mumbled to himself during the run.  It was interesting.  You should ask him about it.

     

  • An Apocalypse Several Standard Deviations from the Mean (using a Gaussian Distribution)

    Four steely horsemen saddled up and secured their headlamps for the latest edition of the RAMM (no takers on RAMM Gears).  With temps fluttering just below sunny and 70 (but nonetheless extremely comfortable), here’s how it went down…YHC surveyed the group (4 milers?, 5 milers?, 6 milers?) and found a consensus to run in a pack…reverse Carillon, 5 mile route.  BT and Splinter set forth with long strides while Sippy Cup and YHC maintained a steady 1.5 strides per BT/Splinter stride, and still fell behind (YHC was clearly the anchor).  45 minutes later…all was done.

    Number-rama, Name-a-rama, announcements, and YHC took us out.

    Announcements:
    BRR starts today…keep those guys in mind
    Reese-Strong 5k next weekend…sign up now
    Convergence Sept 30th from 6-8 (or just come for an hour).  Location = Gridiron
    Sign up for 2018 BRR starts Monday…see TYA

    Moleskin
    With Swirly dispatched to monitor the 209 mile AO that is the BRR, YHC took it upon himself to arrive early to evaluate the AO this morning.  YHC arrived at MM at 2:13 a.m. (is that a record, Corporate?) on the way home from the airport.  All was clear and in order.  YHC considered just sleeping there, but figured Richmond’s Finest might object, so YHC dispatched himself homeward for some zzz’s.  Returning at 5:22 a.m., all remained in order, essentially unchanged (same cars, same spots).  “Nichts zu berichten.”  YHC parked in Swirly’s spot with BT pulling into TYA’s.

    YHC appreciated Sippy Cup down shifting today to keep up with YHC’s pace.  Not only is YHC thankful for the company, but YHC was absolutely fascinated by Sippy’s descriptions of protein level cancer research.  Sippy had better start running faster or he has doomed himself to six months of YHC’s questions.  Inspiring stuff.  YHC will never call a statistical distribution “normal” again – the word is Gaussian.  YHC will demonstrate by using it in a sentence, “I’ll take ‘Gaussian Distributions’ for $1,000, Alex.”  It’s also highly possible that YHC has botched this example and / or the spelling.

    All else aside, YHC was expecting today to be a tough one after a long day (including the wee hours arrival) spent  preparing in south Florida for Hurricane Irma with his work team.  YHC then spent several hours in the Miami International Airport, where the human cocktail contained inexperienced travelers galore dragging along kids, grandparents, in-laws, and seemingly every pet or animal-that-passes-for-a-pet (macaw, anyone?) in south Florida.  YHC found himself watching exasperated travelers, many appearing to be of reasonable means, exhorting ticketing agents for special treatment to get kids, grandparents, in-laws, and seemingly every pet or animal-that-passes-for-a-pet onto a flight to anywhere out of the storm’s path.  In the word’s of one traveler, with not a drop hyperbole,”If I can’t get out, I might die here.”  This seemingly had little impact on the agent, who YHC guesses was planning to ride out the storm “here,” and clearly wanted to say,”I might die here too.”  YHC realized his own need for sensitivity training when his in-flight beverage arrived ‘with ice’ when the request was ‘no ice.’  On second thought, anything on the way to a safe spot will be just fine.  In general, a sobering reminder of the gifts YHC enjoys in his life (roof, food, great family, safe place for family, and opportunity to “leave” when the going gets tough).  YHC suggests loading both barrels with prayers this weekend for the folks in Florida and the Caribbean who have or are going to experience a monster of nature’s power multiple exponents greater than anything most of us have seen.  TV won’t do it justice.

    Final note: happy birthday to my mom…a spry 78 today.  Thanks for being you (Yeah, I said it.  My mom reads my back blasts.  What’s it to you?)

  • Ground Game, Part Deaux

    A faithful eight assembled lakeside, several for the last long run before the BRR.

    Today’s run offered a plethora of ground pounding options…4 miles, 5 miles, 6 miles and LugNut even authored a “Choose Your Own Adventure” version around he lake.  Run ’til your heart’s content.

    The basic routes meandered up Richmond Way to College Drive to Boatright, then through New Fraternity Row, and cut through the fence line.  6 milers took a RIGHT onto Horsepen to Woodberry to Sweat Briar to Baldwin, then down Westham Parkway through the Westham neighborhood, then across River Road and down the the railroad onto Huguenot and then through the Bat Cave to the flag.  5 milers took a LEFT at the fence onto Baldwin, right onto Wood, the looped around to Westham Parkway (left) and followed the remainder of the run.  If there were any takers on the 4 miler, YHC apologizes…missed them.

    COT, number-rama, name-a-rama, YHC took us out.

    Announcements:
    BRR…if you don’t know by now…sign up for 2018 starts Monday.
    Reese-Strong 5k…sign up now.  Prep for 5k the Hard Way Friday at RAMM
    Convergence September 30 from 6-8 at Gridiron.  Come for an hour, come for two hours, bring a friend.
    Bear Creek…December 3 (or so).  Only 160 spots.  Sign up now.  Bring kneepads.

    Moleskin:
    YHC followed his Scout training and prepared for today’s run by putting new batteries in his headlamp. (YHC confesses…he was never a Scout, but understands preparedness is important).  As TYA noted, be careful about buying batteries at a discount store.  YHC thanks TYA and Swiper for running nearby…once the full moon set, it was a dark morning.  That said, few mornings have been as nice this summer…

     

  • Working on Our Ground Game – Volume 1

    Five ground pounders represented for the Labor Day edition of The Punisher, a special celebration of the Hoos victory over The Tribe in their tri-ennial match-up (28-10 win for the Good Guys).  Here’s more-or-less how it went down, all in Linwood Holton’s yard (omage to Swirly).

    COP

    3/4 run around building
    Don Quixote x10
    Hillbillies x28
    SSHs x28 (spelling U-V-A)
    Reverse crunches x10
    Mercans x10

    Mosey to the…wait…1 burpee…to celebrate W&M’s one third-down conversion.

    Mosey to Bus Circle for Ground Game, Vol. 1, Part 1
    One member of our Tribe started each round as the bear, as in, bear crawling around the parking lot loop.  The others were runners making a loop of the circle.  The first man to catch the bear became the bear.  Continue until all 5 men served as the bear.
    First round: 3 burpees when bear was caught.
    Second round: 10 squats.
    Third round: 10 LBCs.

    Mosey to Wall for Ground Game, Vol. 1, Part 2
    3 rounds of personal ground game.
    First round: 30 donkey kicks, army crawl, then 5 burpees…burpees AMRAP for the six.
    Second round: BTTW to a 20 count, army crawl, then 5 burpees…BTTW for the six.
    Third round: 30 4-count Freddie Mercury, army crawl, then 5 burpees…FM’s AMRAP for the six.

    Extemporaneous Team Building Exercise:
    One repetition for each letter in the word.  x20 for T, x18 for R, x9 for I, x2 for B, x5 for E.  Frankly, YHC has forgotten the order of the exercises, but believes LBCs, SSHs, mercans, burpees and one other exercise were involved.

    Light Post Run for Ground Game, Vol. 1, Part 3

    Run from wall to Monticello on a straight line, right turn to Laburnum, right turn to Hermitage, right turn to home.
    At each electrical post (lamps, school zone, security camera, crossing sign, etc.), perform exercise.  Include posts on opposite side of street.
    Illuminated light: 5 mercans
    Extinguished light: 5 burpees

    Mosey to Flag
    45 seconds of Mary…10 four-count reverse crunches

    Number-rama, Name-a-rama, YHC took us out.

    Announcements:
    BRR this weekend…stay safe, stay healthy, and ABT
    Reese-Strong 5K (work on 5k the Hard Way)
    Convergence September 30

    NMS

    YHC was happy to see a stalwart group post this morning following a neighborhood back-to-school / last-day-of-summer event Sunday night.  The group was split between celebrants and mourners after UVa’s victory over The Tribe.  After a 168 yard W&M rushing performance against a suspect UVa D-line and an equally poor showing by the Hoos rushing attack, today’s sunny and 70 conditions offered just the weather to work on our ground game.

    YHC confesses to being somewhat haphazard for this morning’s beatdown.  Not having Q’d in a bit, YHC’s timing was off.  Thank you for your indulgences.

  • One Short

    13 foot-soldiers (no horseman today) reported for duty in sunny and 70 degree rain showers to splash a rectangular tribute to a fallen F3 brother.  Here’s how it went down:

    All runners headed north on Westmoreland.

    4 Milers took a right on Grace to Malvern
    5 Milers took a right on Jacques, another right onto Dabney and then to Malvern
    6 Milers took a left on Dabney, pushed forward two blocks and backtracked south on Dabney to Malvern

    All groups headed south on Malvern to Cambridge, curved on Cambridge to Berkshire, and then home on Commonwealth to MM (except the Q, who took a wrong turn, caught up with TYA, and joined the handful of PAX to get lost in their own Q).

    Mumblechatter:

    We lost a brother this week, F3 name Cheech.  In place of the normal mumble chatter, Q encourages all PAX to take a minute to pray for his family, friends, and colleagues.  Part 2 of Q’s suggestion is to put down the phone, i-device, remote control, or keyboard…go hug your wife, kids, girlfriend, parents, dog (I hate cats), or whoever, and let them know you appreciate them in your life.  Thank them for making you better.  Q out.

    Announcements: 

    Last week of C’ville.  Be ready 5:45 a.m. Saturday for the clown car.  Contact Lab Rat or Honey Do.
    BRR…T minus 76 days and counting…starting training now.
    Speaking of which…Wednesday hill runs.  Go.  Run.  Grow.
    VQ Week…sign up now.  This requires: 1) being able to count aloud to three, and 2) being willing to put yourself out there…piece of cake, get your first time behind you, and all the rest are easy.  You can do it.
    Golf Tournament: August 7.  Augustine Golf Club, Stafford.  Clown car.  Fundraiser for Guadalupe Free Clinic.  Sign up with UpChuck (timnee@gmail.com)
    Two Can reminds everyone…”Don’t deny the facts.”  The man can swipe right with the best of them.

  • Red Sky in the Morning

    Five undaunted warriors shook off the lure of the post-Mother’s Day fart sack and assembled for a pre-dawn beatdown at The Batteau.  Here’s how it went down:

    COP
    SSHs x 20
    Imperial Walkers x10
    Some kind of crazy yoga-ab stretch x 5 seconds
    Don Quixote x10
    LBCs x25
    Flutter Kicks x20
    Mercans x10

    Mosey to Lake
    Lake Loop x 3 rounds, perform 4 exercises at intervals around lake
    Mercans x20
    Squats x20
    LBCs x20
    Dips x20

    Individual Triple Check
    Hill Repeats
    5 burpees at top of hill
    20 incline mercans at bottom

    Reclimb the Hill
    Backwards run to each lamp post
    Reverse crunches x20 at each post

    Stone Path Crawl
    Bear crawl on Stone Path
    Mercans at each step 5, 10, 15, 20

    Step Ups x10, 15, 20
    Rosalitas x 20, 30, 40

    Number-rama, Name-a-rama, YHC took us out.

    Moleskin

    Monday morning at Batteau never fails to infuse the week with solid energy.  With sunny and 70 weather and a red-sun rise, Batteau delivered again.

    YHC enjoyed catching up with Wedding Singer on the loop run.  Great to see you out there for a boot camp.

    YHC apologizes to Flipper.  Traditionally, F3 has been a place where most PAX try to leave work behind.  YHC fears that the popping of his back during reverse crunches may have been taken as a non-verbal solicitation of services. YHC will ask his back to crack quietly in the future.

    Good luck to Swirly’s 2.0s in their softball game this week – way to make it to the state tournament.

    One final note: Swirly smoked the 3 laps around the lake – well done.  Nice to see you back at or close to full strength.