Author: Upchuck

  • Race Weekend

    ONE undaunted Pax answered the Sunday morning call to arms (and legs) on the semi-annual “race weekend” in Richmond.  By race, YHC refers not to NASCAR, but to Ragnar and the Colonial 70.   YHC hopes all went well on the roads and trails.

    But, YHC digresses.

    YHC was late leaving the Fartsack this morning, and true to form, intended to run every light from Three Chopt to Cary to the Great Wall.  To YHC’s intense disappointment, there must have been a Richmond police officer at each intersection (apparently assisting in setting up for a road race!).  Luckily, the traffic light genies had also jumped from their Fartsacks, so YHC made it to the Pump House in record time…just in time, in fact, to find NO ONE.  Ok, there were three non-descript Caucasian males age 30-50 in running garb, FNsU, LNsU, F3NsU.  YHC thought to himself,”I have not posted often on Sundays the past few weeks, but is it possible everyone is new since March?”  Negative.  These guys started running at 6:58.  No F3 Q would foot-fault by starting early – F3 trains run on-time.  So, YHC waited 2 minutes, and headed East.  One step.  YHC then turned 180 degrees, paused, considered bailing, then turned 180 degrees again.  What the heck?  Just do it.

    The Thang:

    YHC ran downtown and back on the North Bank trail.

    UpChuck out.

  • It’s Sandy Out There

    Four convention weary warriors, including 2 FNGs, shook off the lure of the fart sack for a special “F3 hits the beach” beat-down, Amelia Island-style. Here’s how it went down.

    The Thang:

    Brief intro to F3 for the FNGs, then jog around the hotel patio, dodge the furniture, and hit the beach

    COP

    SSHs x20
    Don Quixote x10
    Imperial Walkers x20
    LBC’s x20
    Heels to Heaven + Rosalitas x20

    BLIMPS

    Burpees x10
    Lunges x20 (down and back)
    Imperial Walkers x30
    Mercans x40
    Plankjacks x50
    Squats x60

    Mini-Dora (10-20-30)

    Step ups x10
    Dips x20
    Mercans x30
    In between, sprint from benches to water’s edge

    Touch-a-Tree (well, Touch a Beach Chair)

    10 People’s Chair
    8 LBCs
    6 Reverse Crunches
    4 Flutter kicks
    2 Balls-to-the-Wall

    Sand Traps

    25 yard bear crawl
    25 yard lunge
    25 yard sprint
    25 yard sprint backwards

    Round of Mary

    Box Cutters x20
    Nolan Ryan x10 (each side)
    American Hammers x15

    COT

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

    COT

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

    Moleskin

    F3 took on the dunes in front of the Ritz-Carlton Amelia Island this morning, and the PAX gave as good as they got. Any workout that is literally “on the beach” adds a challenge and a beauty not present at other AOs. The breeze, the waves, the stars, (eventually) the rising moon, and…the sand. Pppffffttttt!! The sand ends up all over…shirt, shorts, shoes, hair (well, YHC has no hair), mouth, and every crevace in between. Plus, soft sand insidiously ups the challenge (and the pain) of every run. YHC loved every minute.

    T-claps to FloRida for co-Qing this morning. FloRida’s suggestion over drinks last night was the impetus behind today’s workout. As a result, FNG’s Staubach and Jersey Boy jumped at the chance to experience F3. Well done, FloRida.

    Speaking of FNGs…Welcome to Jersey Boy (Ridge Muley) and Staubach (Bruce Brizzi). Strong effort from both of you, and YHC looks forward to seeing you all in The Gloom again at the next insurance industry event.

    Lastly, solidarity with FloRida as his youngest has just obtained the dreaded driver’s license and congrats to Staubach on his youngest finishing grad school. Always great to hear about successful kids and hearing proud F3 dads share their parenting stories.

     

  • Who’s in Our Spot?

    23 conspirators infiltrated The Dogpile this fine early spring morning and turned the tide of the battle against the Fartsack.  Here’s how it went down:

    Mosey to the far end of the Great Lawn for the COP

    COP
    SSHs x 50
    Imperial Walkers x20
    Arm Circles x20ish
    Don Quixote x10 (Saab style)
    LBCs x40

    Mosey to center of Great Lawn for Dora
    100 Mercans
    200 LBCs
    300 Jump Squats
    Run loop to large flower pots

    Mosey to Carillon for Triple Check
    1st man Polar Bear crawls steps, then Russian Soldier across face of Carillon, back down steps
    2nd man reverse crunches
    3rd man flutter kicks
    Repeato x3

    Plank for 1 minute

    Mosey 50 feet for Touch a Tree
    10 – Balls to the Wall
    8 – LBCs
    6 – Burpees
    4 – LBCs
    2 – Balls to the Wall

    Plank for 1 minute

    Mosey to Amphitheater 
    Incline Mercan Ladder…step 1, 1 Mercan up to top (18th) step

    Mosey back to the Flag
    Number-rama, Name-a-rama, YHC took us out

    Moleskin

    YHC had a long week of travel across multiple cities and timezones.  Prep for the Q today took a back seat, so YHC confesses that 300 jump squats somehow sounded quite a bit better last night at 10 p.m. than they felt this morning at 6:15 a.m.  YHC thanks the PAX for their tolerance.  Feel the burn, eh?

    Kudos to Swirly for faithfully arriving early.  With several tractor trailers and Redcoats in “our spot” today, the blue pick-up was the shovel flag to gather around before there was a shovel flag to gather around.  Glad to have him back out there with us.

    YHC finds it very cool that a television crew chose Dogpile as their location to film.  First, 2.5 years of Dogpile and not a pothole to be filled, but a few days of filming apparently do the trick.  T-Claps to the city of Richmond.  And, after The Today Show broadcasting TYAs video from Dogpile, the new episodes of “Turn” will officially make for a trend in Dogpile’s film career.  Surely The Academy has noticed.  Dogpile will have its name in lights soon.  Next step…dog prints on the Walk of Fame in front of Grauman’s Chinese Theater.

    YHC remains but a padowan when it comes to Qing and continues to work on his training.  YHC  thanks Circle K for his patience and will obtain either brake lights or wear a USPS “This Vehicle Makes Frequent Stops” sign to his next Q.

    YHC confesses to being tired from the travel and not particularly attuned to the mumble chatter.  That said, YHC congratulates Opus on killing it today.  YHC remembers struggling through a few workouts last summer with Opus.  Great progress…well done, sir.  Nice also to see Clavin back for his second workout…solid effort, brother.

    Welcome FNG Squiggy.  YHC would relish attending a workout in Wisconsin in January.  But, just one.

    Announcements: 

    Lab Rat is looking for names for F3 Charlottesville.  Send them to F3Charlottesville@gmail.com.  The launch is May 20th.  Let’s talk this up and send names of prospective members as soon as possible!

    Wilson reminds us that May 19 is the golf fundraiser (FortheCause.org).  Sign up now (teams of four).

     

  • I have been to the Bel Monte Top

    “In the pursuit of awesomeness, there is betterment.”
    — Chris Sterling, (Chum Bucket)

    9 intrepid cragsmen, including one FNG (Liberace), strapped on their climbing shoes to take on the Bel Monte Endurance Race. 7 PAX started the 25K and 2 opted for double-pain, 50K-style.

    The Thang:

    Start in Love, VA, head south on Blue Ridge Parkway for roughly 4K (downhill), then proceed off-road on single-track. Route tracked roughly (pun intended) down, up, down, up, down, up, down for many kms.

    Intermittent stops were made for frozen water and various nibbles, pickings, and goodies (Camp Marty was a favorite stop).

    Post-Camp Marty, route descended at conservatively a 40% grade. Maybe 60%.  After .8km downward, 25k runners hit the turn-around point, and headed for home.

    50k travelers continued up, down, up, down, up, down…AMRAP…until 50k turn-around.

    Post the respective turn-around points, the route was up, down, up, down, up, down in alternating fashion from outbound route.

    All PAXs, on the return leg, met the Blue Ridge Parkway and completed the final 4k UPHILL to the finish. Many PAX learned to swear during this period.

    Moleskin

    PAX, minus FNG Jim (Liberace), met for pre-race dinner at Blue Mountain Brewing Company. Meals were ordered, beers were consumed, and a schedule assembled for the following morning (alarms, coffee brewing, etc.). Rise and shine came at 4:30 a.m., when approximately nine alarms, all synchronized to the mobile phone networks, erupted simultaneously.  Symphonic.  Teeth were brushed, dry showers were taken, Glide was applied, shoes put on, and coffee was made (well, one pot…then a second pot….no, wait, coffee not made….ah, THAT’s how it’s done…coffee made, bullet dodged),…and the PAX were off.

    Temps were chilly (mid-20s at start time), but as the sun rose steadily on the last day of Standard Time, it was sunny and 70 in the PAXs’ hearts. Until it wasn’t.  Props to the Bad to the Bone Crew for having a bonfire pouring out heat in the pre-start Gloom.

    After the start, eight PAX hung close together for the initial 4k black top section, with the appropriate mumble-chatter and backslapping.  Except for Lab Rat. “Gde Lab Rat?” Gone, but not lost. Lab Rat was on it from the start, having said “Dasvidanya” to the PAX early and moseyed at break-neck speed down the mountain. More on that shortly…

    Once onto the trail, the PAX spread out into roughly groups of two. YHC ran most of the way with Honey Do, Flashdance with Liberace, and Chum with Circle K. 50kers TYA and Saab lost themselves in the moment and owned it all the way. That left Lab Rat running on his own, and a good thing too as he crushed this race. 3:41 minutes if YHC’s post-race hallucinating is to be trusted. Well done, sir. YHC attributes Lab Rat’s performance to a solid training regimen and a mysterious red blood cell donation (transfusion?) 4 weeks prior the race.  In unrelated news, Lab Rat issued a one-word statement at the finish in response to allegations that he had met pre-race with Russian Olympic team officials,“Nyet.”

    With the PAX spread across various mountain ridges, YHC spent most of the day with Honey Do, who provided an indomitable spirit throughout the day. Thank you, kind sir, for strong support.

    As this was YHC’s first off-road race, a few observations are in order:

    1. Funny thing about nature… there were rocks of all sizes and the occasional fallen log throughout the trail. YHC realized that concentrating on the trail step-by-step was key to not ending up face-down. In short, over 4.5 hours on the trail, YHC spent approximately 30 seconds scanning the scenic vistas for which the Blue Ridge Mountains are known. Conversely, due to selecting Honey Do as his running partner, YHC spent approximately 3 hours looking at red leg hair and black socks….the defining scenery of the day.
    2. Two saltines + peanut butter + Welch’s Concord grape jelly = Nirvana.
    3. Also, having started the day with minimal expectations for a podium finish, YHC will engage in shameless self-congratulations for finishing FIRST in the inaugural Bel Monte 33k Endurance Race. Kudos to Honey Do for finishing 2nd.   This duo proudly represented F3 Richmond!! But wait, you ask. How do PAX finish 1 and 2 in a 33k race when the advertised options were 25k, 50k, and 50 miles? Ah, therein lies the magic of the Q and his compadre losing themselves in the moment and running an extra few miles. Any mathematician knows that it’s hard to finish 3rd in a 2-man race. Counting extra credit, a 20.43 mile race. To quote Honey Do, ”That’s a ballbuster.”  FEBA all the way.

    Finally, two big shout outs…first to Lab Rat, who, having completed his own race, drove back to help his injured teammates (Flashdance and Liberace).  When Round 1 of his search came up empty, he nonetheless found a cramped runner literally curled up in a roadside ditch, administered modest life-saving first-aid (have some of my soda?), and returned the man safely to base. A simple act of kindness, perhaps, but a lifesaver to that man, for sure.  Double-well done, sir.

    Lastly, a round of backslaps to Flashdance for offering lodging to the PAX. What a place! YHC had hoped for a free floor space – bonus if carpeted. No, sir. This was first class all the way. Thank you, Flashdance.

    Announcements

    Bel Monte 2018 Sign-up opens soon.  Circle back for details.

  • Post-Blast: I Report, You Decide

    Worst.  News.  Ever.

    It appears that some Carolinians are studying the male libido.  This must be fake news, right?

    https://www.nytimes.com/2017/02/22/well/move/men-is-exercise-putting-a-damper-on-your-sex-life.html

    www.nytimes.com/2017/02/22/well/move/men-is-exercise-putting-a-damper-on-your-sex-life.html

  • Havoc Lives Here

    “If anyone forces you to go with him one mile, go with him two.”

    Twenty-five (25) of Richmond’s finest (including three (3) two-point-zero’s (2.0s) resisted the lure of the fart sack and joined YHC for a numerically challenged saunter through the depths and breadths (and catching our breadths) of The Dogpile.

    The Thang:

    Mosey from the Flag to the memorial flag (curve at Trafford Road and the tennis courts) for the COP

    SSH’s x25
    Abe Vegoda x10
    Hillbillies x20
    LBCs x20
    Reverse Crunches x10
    Mercans x10

    Mosey to baseball fields
    No truth to the allegations that the PAX jumped the fence to enter a locked facility.
    But if it were true, the PAX would have done the following:

    Sprints from right field line to 2nd base extended.  Sprint back.
    2nd round sprint at 87.5% (Measurements by Fudd) to 2nd base extended, slow trot to warning track
    Polar bear to 2nd base
    Five (5) “Who Knows What They are Called” (lay down on back, feet raised six (6) inches, arms do five (5) SSH flaps)
    Crab walk to home plate
    Burpees to bring up the six (6)

    Diamond / Run the Bases
    1st Base-ish: Mercans x10
    2nd Base-ish: LBCs x20
    3rd Base-ish: Squats x30
    Home Plate: Flutter kicks x40

    Mosey to Reservoir Hill for Dora

    100 Mercans, 200 (or 400, ahem) LBCs (depending on how you count ’em), 300 flutter kicks.  Runner scales hill while partner exercises.

    Mosey to Columbus Statue for Triangles

    3 legs were…10 Mercans at the base of the reservoir incline roads (use both roads with 25 in the group), run backwards up the roads, then drop down the side of the hill.  20 Rosalitas at the bottom.  Repeato 2x

    Mosey to Columbus to re-assemble the PAX.

    Mosey to east side of the reservoir, pick up Strollers Road.  Follow to Lakeview, then follow Trafford to Blanton (Police Memorial).  Along the route, perform an exercise at each lamp post.  First post 5 Mercans, 2nd post 10 reverse crunches, 3 post 15 squats.  Repeat until arriving at Blanton.  Perform burpees to bring up the six.

    Mosey on Trafford “Burpee Road” style…2 burpees per post

    Mosey back to the flag.  Number-rama, Name-a-rama, YHC took us out.

    Announcements:

    Bel Monte, March 11
    Ragnar – April 28-29
    One more race…April 21 or so (YHC missed this one…someone pick me up).

    Mumblechatter:

    Great job today, gentlemen (and ladies).  It was a pleasure to lead you all on a atmospherically perfect February (yes, it is still February) morning.  YHC’s last Dogpile Q brought with it a thick snow cover, so it was nice to enjoy cool temperatures for the first week of Spring Training.

    YHC confesses to checking his calendar upon pulling in to the Dogpile lot.  The absence of a certain blue, dog-wrapped pick-up truck prompted several reactions.  First, YHC asked silently, “Is today Saturday?”  After confirming the day, YHC made a quick calls to both St. Mary’s Hospital and the Richmond morgue to ensure that no one wearing a Woodfin hoodie had been brought in last night.  Finally, Rosie relieved my anxiety with the reminder of a twisted Sw-ankle.  Stay off that thing for a few days…hope to see you back soon, Swirly.

    Shout out to Hardywood who was styling with some dotted swirlishly green and yellow shorts.  Fine looking attire, to say the least.  His quote: “It’s impossible to be unhappy wearing these shorts.”  YHC likes the positive attitude: in mind, in body, and ON body.  Well done, sir.

    Thanks also to Fudd for his charitable work on behalf of YHCs numerical deficiencies.  YHC concedes that 1-count, 2-count, and 4-count LBCs all have some merit.  Next time, YHC plans to lead the PAX in 3-count SSHs and 2 count burpees.

    Finally, welcome to FNG McKenna (F3 name Havoc).  She might have YHC’s favorite F3 name (and not just because YHC named her).

     

     

  • He’s a Mudder. His Mother was a Mudder. His Father was a Mudder.

    It was a Saab Q, but as he is penning the Epic Poem of the F3 Richmond CSAUP from yesterday, Up Chuck is ghost writing this one.

    3 Pax sallied forth for a drizzled Sunday, Muddy Sunday run.  Conditions were, one might say, muddy.  After the obligatory discussion in the parking lot of options…out-and-back vs. loop, more gear vs. less gear, muddy trail vs. hard asphalt, here’s how it went down:

    The Thang:

    Saab led us on a warm-up run southbound on Nichol Bridge followed thereafter by a retracing of our steps (more to follow on this).  The PAX chose to continue on the North Side Trail towards downtown.  The PAX split at the parking lot above Texas Beach into Short Run and Long Run.  Short Run was an out and back to that point with the Long Run continuing on the NST (or, given the conditions, perhaps IN the NST is a better description) to Belvedere.  YHC and Saab continued on terra firma through Oregon Hill on Pine, Holly, China, Cherry, etc. until reaching Idlewood, which the PAX then generally followed back to Fountain Lake, Trafford Rd. (abutting the VITA Trail), Boulevard, and down Love Hill to the parking lot.  In total, YHC estimates Long (ish?) Run in the neighborhood of 6-7 miles.

    Moleskin:

    Hats off to Two Can and Saab for joining YHC today.  After bailing out early yesterday in order to fulfill coaching duties, YHC went to bed Saturday feeling that he left too much energy on the table at the CSAUP.  All F3 Richmond PAX can relate to the spiritual crash the day after a Swirly Q (“I NEED more upper body!  How can I get more upper body?”), but rather than try to get even more jacked, YHC decided to hit the trails. Muddy Sunday ensued.  Skies were grey and cloudy and dark and grey, so absent Two Can and Saab, YHC could easily have listened to a few more Podcasts in the car and bagged it.  But, the sight of a couple PAX was all the push YHC needed.  Thanks, fellas.

    Saab led us on the Nichol Bridge in strong fashion.  Starting up the south side incline, Saab experienced the bane of all distance runners: the uncertainty that comes with the nagging question,”Did I lock my car?”  While Saab was reluctant to delay the PAX, F3 is about team work.  YHC explained that Saab had two options: 1) return his car, with all PAX accompanying him, in order to verify the security of his car, wallet, and phone, or 2) continue on the run knowing that Saab would be dogged throughout the run by two things: a) the nagging thought that he had not locked his car, and all his important physical possessions would be stolen, and b) YHC continuously mentioning the nagging thought that Saab had not locked his car, likely resulting in all his important physical possessions being stolen. YHC believes that Saab silently considered, “If ‘defenestra’ is the Latin root for throwing someone out a window, what is the Latin verb that means “to vomit (or,’to Up Chuck,’) off the Nichol Bridge?”

    The Saab Mobile secured, the PAX hit the NST, which proved a little more Slip Slidin’ Away than Simon and Garfunkel could have imagined. Mumblechatter ensued.  Thus, after the one-way trip down NST, the PAX thought better of Buttermilk and the Loop, opting for the hard roads home.

    Today was a spur of the moment run for Two Can.  Props for pounding through on a sloppy Sunday.  Quite a mudder.  YHC is looking forward to hitting the trails with Two Can on a drier day…dry trails = happy trails.

    Thanks to Saab for pushing me.  Even though our total was only 6 or 7 miles, it’s nice to be at a spot where 6-7 miles feels like a short run.

    As someone has to abide at the end of every Saab Q, Up Chuck abides.

    Announcements:

    BRR sign up underway.  September 7-9.  Get out there.

     

  • We’re on a Death March to Siberia?

    “Nelson refused a cloak.  He said his zeal for King and country kept him warm.”  — Jack Aubrey

     

    16 PAX of questionable sanity and unquestioned spirit posted in a steady stream of snow, wind, and general nastiness for the first 2017 edition of The Dogpile.  Here’s how it went down:

    Slaughter Starter

    20 burpees, in cadence.
    (Or, they might have been in cadence if YHC (ahem) had remembered to call a cadence immediately after saying,”In cadence.”  Perhaps, that was for the best.)

    Mosey to Amphitheater for COP

    SSHs (x30)
    Imperial Walkers (x20)
    Arm Circles
    LBCs (x40)
    Reverse Crunches (x10)

    Rusty Cage

    5 pull ups
    10 merkins
    15 partner dips
    Repeato x3

    Siberian (or, ahem, Alaskan) Death March (no Ruskies in this group)

    Snow adaptation of the Bataan Death March. PAX forms 3 lines with all but one PAX in each line carrying a sandbag.  PAX with sandbags start slow march / mosey.  PAX without sandbag perform 5 burpees, then run to catch up before swapping sandbag with last PAX in each line and moving to front.  Last man performs 5 burpees, catches up, etc.  Continue until PAX arrival at 2nd circle.

    At second circle, swap sandbags for bricks.

    Mosey to Carillon Wall for Touch a Tree
    10 trees down to 2 trees by 2’s.
    Wonderbra for 10, 8, 6 (with bricks)
    Donkey kicks for round ‘o 4
    BTTW for round ‘o 2

    Swap bricks for sandbags and continue Death March to the Great Sunken Field.  Audible replaced runner + burpees with runner looping marchers twice, then swapping with next PAX.

    Great Sunken Field: Sprint half length of field, recover for 10 yards, and sprint remaining distance.  Short recover and repeato on return leg.

    Modified Rick Dempsey (4 Corners with Style)  (https://www.youtube.com/watch?v=GNriCZoTcw4   For those not familiar, go to 4:39 seconds.  Pre-internet, this was the best rain delay entertainment money couldn’t buy.)

    Bases at corners of Great Sunken Field
    1st Base – 20 merkins
    2nd Base – 20 mountain climbers
    3rd Base – 20 snow angels
    Home Plate – Best slide with style into home plate

    Finish Death March back to Rusty Cage
    Store sandbags, then mosey back to the flag.

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

    Moleskin

    YHC takes his hat off to each PAX who posted today.  Plenty of reasons to Fart Sack it on a snowy Saturday.  Except for having the Q, YHC might have done so.  But, YHC will never again doubt about posting during a Saturday morning snowstorm.  While a typical F3 workout proudly takes place “in the Gloom,” the forecast called for “No Gloom” today – the PAX brought pure anticipation and excitement making it feel Sunny and 70 from the start.  Way to bring the spirit today, gentlemen.

    Every F3 Richmond PAX has experienced the pre-workout mumble chatter about wardrobe selections for a workout.  Tights v. no tights.  Shorts v. pants.  Sleeves (Wilson) v. No Sleeves (Hardywood).  Today did not disappoint.  Solid respect to Honey Do and Hardywood for winning the ZZ Top Award (“He’s Got Legs”) today…bare legs during a snowstorm.  Solid.  Your prize is free counseling services.  Dr. Melfi will call you.  Y’all a little cra’ cra’.

    Off Shore won the Missed It By a Day Award wearing his best outfit for raking leaves.  That’s one fine flannel jacket…unfortunately (or, fortunately), hombre, raking will have to wait for spring.

    Honorable Mention to TYA for taking the Bag Man Award and providing further proof that there is only one right answer to the age old question,”Paper or Plastic?”  Indeed, dry feet are happy feet, even when wrapped in plastic bags.

    The Bloodhound Award goes to LIFO Wheelbarrow for picking up our trail in the snow.  Well done.   Also, Wheelbarrow is the only Double Award Winner today… he also took the Rick Dempsey Award for best slide into home…a beardfull (yep, that’s one word!) of snow is a sure winner every time.

    Finally, each PAX’s M and/or 2.0’s likely questioned his sanity today.  In their hearts, they also noted the determination, comradeship, and toughness of each man in this group.  Well done, today.  YHC enjoyed the privilege of Q-ing.

    Announcements

    CSAUP (you mean, this wasn’t it?) on January 21.  Start at Dogpile at 6.  Cookout at Dogpile at 9.   Join your F3 comrades for a free tour of Richmond with 3 workouts in between.  Lab Rat promises horrible beer at the end (If you don’t want your share, YHC bets another PAX will gladly finish it for you).

    Bel Monte coming up in March.  Anyone who posted today is clearly filled with sufficient fortitude to do a 50K or 50 Miler (or 25K!).  Sign up now.

  • Boxing Day at The Punisher

    6 faithful shook off the post-Christmas food coma this morning to help un-wrap a special Boxing Day version of The Punisher.  Known as the day to re-gift any unwanted Christmas presents, Boxing Day offered the PAX an adventure around the AO to seek out a few boxed treats.  Here’s what the PAX found:

    Re-Gift #1 (left on YHC’s car window):
    Slaughter Starter: 20 in-cadence burpees done cold (well, modified version…the PAX allowed themselves 10 seconds to stretch).  Way to pound them out!

    COP:
    SSHs x20
    Imperial Walkers x20
    Don Quixotes x10
    LBC’s x20
    Sweat Angels x20

    PAX picked up bricks and sprinted to First Tree (a dead-ringer for Charlie Brown’s sapling).  Note: when this PAX is receiving gifts, this PAX don’t mosey. The PAX found 3 gift boxes mysteriously left at base of Charlie Brown’s tree.

    Re-Gift #2:
    Partner up.  First partner does polar bear crawl x8 (gift box 1) and then completes the circuit with a sprint of about 75 yards (gift box 2).  Second partner performs Wonderbras (gift box 3) along the brick wall.  Switch positions. Repeato x3

    Sprint to massive fir tree…”Oh, wow, MORE GIFTS!”  PAX found three more gift boxes at the base of the tree.

    Re-Gift #3:
    Each PAX performed shoulder taps in cadence (gift box 1) x15 then arc loaders (gift box 2) and finished with a 25 yard sprint to perform 20 reverse crunches (gift box 3).  Reverse direction with arc loaders and back to starting point.  Repeato x3.

    Strong run to front of school in search of more gift boxes…which, lo and behold, the PAX found 3 more of.

    Re-Gift #4:
    Triangle of gifts this time…start with an ATM (gift box 1)…that’s 15 shoulder taps plus 10 Tempo Merkins plus 10 regular merkins). Sprint to station 2, where PAX performed Dollys x20 (gift box 2) before sprinting to station #3 to perform an Alphabet (gift box 3).  Repeato x2.

    Reverse run around school to pick up gift boxes and bricks, then back to flag.

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

    Moleskin:
    This group starts strong.  YHC was solidly enthused by the positive response to the Slaughter Starter…the PAX jumped on it and didn’t look back.  Great job, men.

    For the day after Christmas, the PAX was heavily populated by travelers determined to remain on the ball over the holidays.  Great to see Water Wings from Raleigh and The Whittler from Boston.  Opus came all the way from Mechanicsville…he continues to get stronger each time out – nice work!

    Thanks also to the PAX for joining the impromptu 2nd F at Starbucks.  YHC’s belt buckles express their eternal gratitude to the PAX for consuming YHC’s Christmas candy (hidden in each gift box).  Re-gifting a couple thousand calories never felt better.

    It was a pleasure to lead you all this morning.  Looking forward to seeing you all in The Gloom.

    Announcements:

    • CSAUP Saturday Janurary 21st. 9 to 10 mile run with short AO in between. 3 to 4 hour with cook out afterwards. See Circle K and more Pre-blast for details
    • Trip to the Appalachian Trail on Dec 28th. Planning 18 to 20 miles, take about 5 hours. Meet at the Gum Spring exit on I64 (exit 159) at 6:30am. See LabRat or TYA for more details.

    Additional announcement:

  • A Picture Is Worth 1,000 Words

    7 faithful and bone chilled PAXs shook off the post-Thanksgiving doldrums to sally forth into the Gloom.  This is how it went down:

    Jog around school for warmth
    SSH’s x20
    Imperial walkers x20
    Don Quixote x10
    Arm circles x15 small + x10 larger (+ reverso)
    Invisible jump rope
    Back and forths (boxing exercise…if these become common, we’ll give these an F3 name)…bounce front foot to back foot, two slide steps forward, two backward, add the jab if you have it.  Piece of cake for the first 20 seconds, all bets are off thereafter.  Nice alternative to planking, especially in the cold.

    Mosey to the picnic benches for a Triple Ladder

    Incline Merkins (x20 down to x1)
    Box cutters (x20 to x1)
    LBCs (x20 to x1)

    Add light run from benches to sidewalk between Incline ‘Merkins and remaining exercises to keep blood temperature above freezing.

    Pax persisted from 20 reps down to 12…in the interest of variety, YHC called an audible and the PAX hoofed it to the blacktop for…

    …Wilt Chamberlin (100 of 4 exercises at each corner).  Split up into 4 reps of 25 with alternating arc loaders and sprints linking the corners (short side arc loaders, long side sprints).

    100 Rosalitas
    100 flutter kicks
    100 mountain climbers
    100 Freddie Mercuries

    Run back to flag to finish.  YHC felt the PAX desirous of a more “chesty” regimen, so the PAX closed with 5 ‘Mercans, even holding in the low position for 3 seconds on the last one.  YHC aims to leave it all out there.

    Number-Rama, Name-a-Rama (YHC humbly reminds himself to name himself), and YHC took us out.

    Moleskin

    The PAX shared multiple ways to RSVP to a workout.  Chum Bucket gave a hard commit after the Sunday Fun Run, but found a work conflict later in the day.  He graciously texted his regrets to YHC late Sunday, demonstrating his appreciation for the brotherhood that is F3.  Job well done.

    Rumor has it that Saab (Saab!!!) of all people “head faked” multiple PAX into attending.  “You guys going?”  “Yep, you bet.  How about you?”  “Uh, nope, just wanted to see if you were.”  Could be a rumor as it sounds very un-Saab-like.  But, given his dominating performance in the Sunday Fun Run, Saab deserves a day off.  Look for him tomorrow (YHC hereby RSVP’s “no” for Tuesday).

    Toga correctly noted that this was YHC’s sophomore (or is that sophomoric?) Q.  Nice memory.  When YHC joked about being lost and looking for The Carillon (conveniently not located at The Punisher), Toga immediately asked about the Dick Pics taken by one of YHC’s former colleagues.  YHC wondered silently about Toga’s word association.  Apparently, that’s a picture worth a 1,000 words.

    Nice to see Ronnie join the PAX again.  He’s becoming a Punisher regular, and with the Lock Jaw clown car, the PAX are demonstrating increased efficiency (and commitment).  4 cars for 5 Westham residents.  Call it a 20% carbon footprint reduction.  YHC complements the PAX on their environmental consciousness.

    Announcements

    T-shirts remain available on the website…Splinter noted that the W-Dog version comes at the bargain price of $6, perhaps subsidized by the corporate office, or perhaps an unintended Cyber Monday deal.

    Toga mentioned the desire (need, perhaps) for a 3rd F event in the near term.  YHC strongly supports ideas for an event that would benefit from some F3 effort.  All of us can be better men for the holidays and the New Year.

    Lastly, good luck to all the Bear Creek runners this weekend.  YHC will be there ready to police up anyone at the back of the pack.  Should be a good time.  Lock Jaw has committed to not committing…sounds like a PAX in need of a Head Lock.  Let’s get out there and earn those t-shirts.