Author: Toga

  • I guess we don’t write backblasts anymore?

    18 strong posted for some 70 degree fun at 45 MoM.  Here’s how it went down:

    Lockjaw led the mosey to the northwest side of school for the warmup COP: SSH, Don Quixote, Russian Soldiers, LBC, Imperial Walkers…

    Mosey to West side of school for Lindsey= Donkey kicks and Dips

    Mosey to basketball court for ye ol’ triple check: P1 elbow plank, P2 Capt Thor, P3 karaoke down and back

    Extended elbow plan to make sure time was divided equally then pass to Toga for Q.

    Pax split in half with one group going clockwise and the other counterclockwise around the track while executing five Carolina dry docks for every 5 lunges.  Execute 15 squat thrust in cadence when the two groups passed and then continue with lunges and dry docks around the loop.  The final loop was cut short due to the PAX’s focus on proper form during the lunges and dry docks.

    Mosey back to parking lot for Mary: core exercise followed by 5 merkins and plank hold, repeato x3

    COT: YHC took us out

    NMM:  Way back in the days of yore when YHC regularly trod upon the hallowed grounds of 45 MoM, we wrote the backblast the day of the workout.  It was a proud responsibility of the Q and apparently something that has gone by the wayside with the younger generation.

    It was great to see the RVA PAX (some of them) and hear about what’s happening in F3 RVA (heard from some more than others).  Maybe Lockjaw will post the rest of the PAX list, but I wouldn’t get my hopes up.

    Stay Classy,

    Toga

  • Not Goodbye

    30 with a COT plus one posted for yet another beautiful morning in RVA.  Fudd widely publicized YHC’s final Dogpile Q, and it went something like this:

    Fudd took the Q and had the PAX mosey to field near the side of the VITA trail for warmup COP:  SSH (molasses slow), merkins, box cutters, arm circles, Don Quixote, Imperial Walkers.., and maybe something else.

    Mosey to the lake for another edition of “Burpee Lake”: Alternate exercises at each light pole around the lake with the exercises being two burpees and leg raise alphabet spelling “TOGA”.

    Hand Q to YHC for mosey to the rusty cage.  Ladder the following exercises up to 7: pull-ups, squats and merkins

    Mosey to Carillon field for EMOM ascending shuttle run and merkins.  The PAX started with 3 ~15 yd runs with 3 merkins at the end of the last run.  Rest till minute 2 began and go up to 4 runs with 4 merkins at the end.  Keep going up by one till nobody can complete the runs and merkins within the minute.

    Lineup in rows for ye’ old football ground drills.  Chop feet, execute rolls right or left and do a forward roll and sprint to the line after the “go” call.

    COT, Saab joined us, and Fudd took us out.

    NMM:  It was extremely thoughtful that Fudd reached out to YHC to help Q this workout.  To YHC’s amazement, Fudd showed up on time and with a flag #AAF.  We also discussed his plans for the workout, and YHC was led to believe that burpee lake would be the doom of the entire PAX.  It seemed like the PAX had lots of mumble chatter and was just fine through that evolution.  We’ve come a long way!

    The EMOM run/merk was meant to be a bit of a mashup from something YHC has used at other Qs lately, and it’s always a joy to see people wonder what the big deal is during the first few reps.  Reality tends to set in after a few reps and the mumble chatter completely stops the last few reps.  Congrats to Phonics and Hardywood for almost completing 11!  Fun times…

    Re the title and everything else, YHC’s M has family in RVA, and Toga will return from time-to-time.., whether you like that or not.  One of YHC’s go to thoughts during prayer is that God will show us the path, help us stay true to the teachings of his son, and help those that are put in our path.  This PAX has (and always will) meant a lot to me, it has been there for me in the best and worst of times, your words and actions have helped keep me on the path that I so often have trouble seeing, and it will never be forgotten.

    Announcements:

    • See Phonics re Reese Strong 5k
    • See Upchuck for charity golf outing
    • HDHH at The Answer Weds. this week

    Stay Classy,

    Toga

  • Just another workout?

    It was a lovely 58 degrees at the Fayetteville town park, and one lone PAX member posted to enjoy the cool weather.  Here’s how it went down:

    Warmup in gravel lot near the high school baseball field.  Mosey to pull-up bars to begin park circuit:

    Hit the following exercise stations for the designated reps while running the .3 mile loop:

    • 10 pull-ups, decrease by 2 each loop
    • 10 incline leg raises, increase by 5 each loop
    • 20 WWII sit-ups, increase by 5 each loop
    • 20 merkins, increase by 5 each loop
    • 20 dips, increase by 5 each loop

    Complete 5 loops.

    COT- Toga took us out

    NMM:  Since we can now count individual workouts that aren’t at an official AO or workout, don’t have a shovel flag, have no other F3 participants, and aren’t completed with a COT (Note: the COT noted above was really just gasping and profanity), YHC thought he would post this.  At least it will get entered into Big Data.., right?  As Viral recently noted, maybe these only count when you go to foreign countries.

    There is a Yoga studio here, and I may head there and post a backblast for that tomorrow.  Chum Bucket will love it!

    Stay Classy,

    Toga

  • Collection of Firsts

    A Magnificent 7 posted for a gorgeous morning on the trails.  Here’s how it went down:

    Run clockwise on Northbank, cross Potterfield Bridge, continue on Buttermilk and then back to the cars.

    NMM:  This was truly a morning of firsts.  YHC has never been required to pull a Fudd #AAF during a workout.  Fortunately, YHC arrived with time to spare.  Unfortunately, Helix drove in during the half hearted attempt to sneak into the woods, and TYA rolled in during the exit.  What could you do but smile and wave?  TYA believed this to be creepy, but hey, everybody does it.

    YHC then started down the hill with Hat-Trick right on the heals and Helix coming up fast.  It was during this time that YHC learned that Hat-Trick was Helix’s progeny, and it can safely be assumed that Helix grew up in WV with YHC #GeneBackwater and started his family while in his teens.., or he is a vampire who doesn’t age?

    After teaming up with UpChuck for some time, YHC realized the M was teaching Sunday School, and there was no time to delay.  This brought about the next First as this was the first time during a Q that people were left behind.  TYA may still be running or is feeding crows.  Someone let me know!

    Lastly, this was Fathers Day, and it was YHC’s first without his.  The well thought out prayer planned for the COT never happened, but YHC’s dad liked long speeches even less than YHC.  With that in mind, we’ll leave it to this quote:

    “And I think about him, now and then
    Every time I try and every time I win” – Johnny Cash

    Thanks to all the fathers out there who teach through the examples of hard work and never quitting.

    Stay Classy,

    Toga

  • The tale of the lost Weinke

    Eight hard chargers posted for a soupy day at the Circus.  Here’s how it went down:

    Circle up in lot for warmup COP: SSH, hillbillies, imperial walkers, russian soldiers, scorpion kicks, T stretch

    15 min AMRAP: 10 kb squats, 15 deadlifts, 20 WWII sit-ups

    10 min EMOM: 20 kb swings odd minutes and 10 burpees even minutes

    12 min AMRAP: 10 close grip merkins w hands on the bell (these are awful), 5 kb shoulder presses ea hand, 10 leg raises

    Mary: 10 skull crushers and 10 Alabama Honeymoons

    COT and Attila took us out

    NMM: Let’s start with the issue of who had the Q.  This workout can be a bit like Batteau with nobody signing up till the last minute.  YHC logged on to signup only to discover that HoneyDo had indeed stepped up.  As YHC’s weinke was already prepared, YHC politely consulted with HoneyDo to see if he was OK giving up the Q.  Without hesitation, HoneyDo cracked another brew and gave up the Q.  Enter Johnsonville who waited till YHC started the 0530 speech to claim that he was in fact the one with the Q.  There was a second where the two rams were about to go at it, but British style manners prevailed.

    Toga: “No really, you take the Q.”

    JVille: “Oh no, I couldn’t possibly, you should do it.”

    Sad!

    Once we got to work, everyone kept up a good pace with Chum Bucket and Offshore lapping everyone on the AMRAPs.  White Deer and Johnsonville even managed a call and response of the rear end horn section.  Chili Fest at Denny’s is hard on F3!

    Re the title, yes, there was a weinke.  It was lost somewhere in the middle of the workout, and YHC could not find it in his short pockets or in the small area we were using for the AO.  The document revealed itself towards the end of the workout.  Was it stuck to YHC in some inconvenient location, did White Deer hide it in hopes of avoiding some of the workout, did Conspiracy return it during the COT with nobody noticing?  The world may never know.

    Stay Classy,

    Toga

  • Ropes and Ladders

    10 redwoods posted for another edition of Batteau. Summer is back in RVA, and we got right to it.

    Mosey to field near the stone house for warmup COP: SSH, Don Quixote, Russian soldiers, hillbillies, imperial walkers, Spider Man twist, scorpion twist.  Following this, the merkin timer was in the house for 10 merkins every five minutes (regular, close grip, wide grip, Bruce Lee, regular…).

    Mosey to the steps North of the circle for merkin Jacob’s Ladder to seven.  Mosey back to field for seven ascending heals to heaven rolling to squat jumps (1 leg raise to 1 jump squat, 1-2, 1-3…).

    Mosey to parking circle for a game of “Who can skip rope?”  One member of the PAX jumps to 100 while the PAX completes an exercise.  Some of the exercises chosen: Capt Thor, merkins, LBC, crab cakes, lunges, some other stuff…

    Mosey back to field for Death by Burpee= start at 5 burpees and go up by one each minute.  The winners made it to 15.

    Mosey back to flag for COT and Cottonmouth took us out.

    NMM:  There were lots of outstanding performances in what was truly a random collection of COPs.  Do you ever go to a buffet where everything looks good but nothing really goes together?  You end up walking away with pizza, smoked salmon and banana pudding.  YHC had been storing up some of these little jewels (see Death by Burpee), but then there was the jump rope laying beside the shovel flag at 0500.  Why not involve that somehow?

    Honey Do crushed Jacob’s Ladder for team one, and Wheelbarrow never vacated the lead for team two.  Someone clearly found the old East German medicine cabinet.  There was a total lack of mumble chatter or derision from the heals to heaven with jumps, but everybody got to be Chatty Kathy when the jump rope came out.  YHC really thought it was going to be tough for the PAX to try and pair the right exercise with the speed of the jumper.  It turns out that everyone could pretty much manage 100 in short order.  Slurpee even got cocky and called for burpees, but YHC vetoed him because of what was coming next.

    Death by Burpee did not disappoint.  Cottonmouth was surprised to learn we were ascending and not descending when the PAX was reminded that they were on 9.  We also started at five because there are few things worse than a PAX standing around with nothing to do and little to talk about (If you’ve been to a Mechanicsville workout, you know what that’s like.).  It was also good to keep good form until about nine, and then it was all sprawling and flopping to get done and catch your breath before you’re back at it.  Swirly definitely made it to 15 with no time to spare, and Flipper may have made it under the wire as well.  Strong Work!

    Stay Classy,

    Toga

    Announcements:

    • Someone needs to clown car up and lead at CVille this Saturday!  Let Lab Rat know you’ve got it covered.
    • Tomorrow is Offshore’s first day out of hate= 40th.  Come encourage/heckle him at Heartbreak Ridge tomorrow morning.

  • Detention and a Hard Working Cockroach

    A magnificent seven with a plus one posted for a beautiful morning at Heartbreak Ridge.  Hilarity ensued as we engaged in the following:

    Mosey around parking lot to warmup COP: SSH, Imperial Walkers, Don Quixote, Merkins, meet our temporary mascot (more on this later)

    Mosey to field for intervals= 15 secs sprint, 45 secs mosey: repeato x10

    Mosey to pull-up bars for: 7 pull-ups, 15 froggers, 10 flutter kicks, WWII sit-ups while waiting for the pull-up bars: repeato x3

    Mosey to dip bars for: 7 jerkins, 10 SLOW heals to heaven: repeato x3

    Mosey to the Hill of Eternal Pleasure for 10-12 (number being debated) sprints up the hill.

    Mosey back to parking lot for 10 burpees in cadence and single leg APDs.

    YHC took us out

    NMM:  It’s always a pleasure to see the bright and shining faces of a strong PAX waiting to see what’s going to happen at the AO.  In this instance, the special surprise was the bright and shining carapace of our newest mascot hereafter known as Lunchroom.  Our six legged buddy saddled up next to Honeydo and then moved to the center of the ring to take the Q.  Ever the shy one, Lunchroom suffered from stage fright and moved back to the outer circle to finish the exercises with Garbage Plate.  For the life of me, YHC can’t understand why we didn’t immediately break into a round of Dying Cockroach, but maybe that would have been mean considering our guest.

    Speaking of cockroaches and their knack for not letting anything stop them, Kru made some comment about coming back and completing all of his runs up The Hill of Eternal Pleasure after the workout.  YHC hardly heard this due to the sound of everyone sucking wind, and little thought was given to the statement.  Guess who went back to finish his hill sprints after the COT.., that’s right, it was KRU!  YHC has seen people do monthly challenge reps after a workout and nut jobs like Sippy Cup and Saab run home, but YHC has never seen someone head back to the AO to get in their reps.  Detention well served!

    Announcements:

    • Malpractice has a fundraising 5k in the works.  Someone please post the link.
    • See Honeydo if you can clown car to CVille this Saturday.
    • There may be an over under on how long YHC can muster a Hardywood’esque positive personality when posting in Nashville.

    Stay Classy,

    Toga

  • Conspiracy’s Erotica Zone

    11 posted at Heartbreak Ridge for a little fun in the sun.  Here’s how it went down:

    Mosey around track and circle up for warmup COP: Hillbillies, SSH, Strict form merkins (more on this later), Imperial Walkers

    Mosey around track to bleachers.  10 single leg hip raises L, 10 decline merkins, 10 single leg hip raises R, 10 merkins, 10 Bulgarian Lunges ea. leg, 10 close grip merkins

    800m mosey

    Back to bleachers:  10 single leg hip raises L, 10 decline merkins, 10 single leg hip raises R, 10 merkins, 10 Bulgarian Lunges ea. leg, 10 close grip merkins

    400m mosey

    50m strict form lunges, break for merkins at the 50, 50m lunges, 6 strict form burpees in cadence, mosey to the opposite side of the track, 50m strict form lunges, break for merkins at the 50, 50m lunges

    Mosey to Mother Goose’s favorite hill and execute sprints up the hill till time to head back to the flag (Attila thinks we got in 10).

    COT

    NMM:  Without getting too political about this, there has been some discussion about keeping good form throughout the multitude of exercises that find their way into our workouts.  Now, some exercises can/should be done with solid form, but YHC defies anyone to show good form in something like a Richard Kimble (looking at you Honey Do).  For this reason, we stuck to some very basic exercises, kept low reps (never more than 10 merkins) and maintained a slower cadence.  The PAX was most certainly tired of hearing YHC count.., among other things.  The six count burpees and methodical lunges received lots of comments.  The sprints up the hill received no comments.

    Throughout all of this, Conspiracy was fist pumping, applauding, and possibly didn’t correct anyone’s form throughout the entire workout.  During the lunge parade, he actually accused YHC of trying to get to his “erotica zone.”  Most of the PAX was instantly confused by this as erotica refers to art or other material designed to arouse sexual desire.  The fact that our very own form doctor doesn’t know the difference between erotica and erogenous should make everyone question exactly where he received his Form Doctorate.  We may need to actually see the diploma.

    Announcements:

    • Charlottesville starts this weekend.  See Lab Rat
    • Love Seat wants everyone to come play with wood.  I happily don’t have details on this.
    • Congrats again to Loose Goose on the new addition to his flock.  The Loose one and Mother Goose could benefit from some meals, and hopefully someone can post a link to that site in the comments.

    Stay Classy,

    Toga

  • Public Displays of Bag Balm

    Eight overheated and occasionally confused runners posted for F3 RVA’s first Ragnar.  Two more PAX came to support the crew, and everyone lived to tell about it.., with some mental scarring.

    Thang:  The team of eight runners rotated through 3 loops (Green, Yellow and Red) within Pocahontas State Park from 1730 Friday to 1700 Saturday.  The loops stayed sequential so that all eight team members did each loop. Each of the loops were also fairly different with us rotating in the following order: Honey Do, Mr. Peabody, Toga, Lab Rat, Lockjaw, Ear Muffs, Saab, and BT.  Each runner came in and transitioned at the same spot.

    NMM:  Mr. Peabody and YHC arrive ~0845 to learn that we were fairly early for Friday setup, but it turns out that most of the serious and experienced Ragnarians come in on Thursday.  This meant that we were the tallest midget/best possible site for those who didn’t know about this.  Mr. Peabody scouted ahead while YHC took the shuttle back from the parking area.  Mr. Peabody sent the following text, “potty or swamp?”  After confirming that he was indeed explaining our campsite choices, we wisely chose swamp and had the profound luxury of a tree that took up a lot of our 300 square feet, but provided some amount of shade.  We then acted as Sherpas carrying gear and supplies down the hill and way down the field (this comes into play on the return).  YHC borrowed the kids’ wagon, and many a Ragnarian looked on with jealousy and disgust as we hauled in our loot.

    Shortly thereafter Lab Rat arrived with the remainder of the gear.  The focal point of this was the classic wooden (yes, wooden) card table that Lab Rat was supposed to treat with the utmost care because of its antique status.  Very little care was taken.

    The rest of the gang piled in with time to spare before our 1530 official checkin and safety video.  The PAX practiced diligently at the “make yourself look big and make lots of noise” instructions in the event of running into a bear.

    For those looking for a play by play like TYA’s recounting of The Colonial, forget it.  We learned that Ragnar does not have the team at each transition like you would in a van relay.  The entire PAX, including Sippy Cup and Offshore, went up the hill with Honey Do to see him off at 1730, and then the cycle began.  Several people went to eat, some went to get ready, and some went to lounge at the campsite.  Usually the next guy and maybe the guy after him went up the hill as people were scheduled to come in, and a handy timing screen told you when they were a quarter mile out.  We repeated this little dance 23 more times, and the PAX put in some great, hard work through the heat and humidity of the park.

    General Observations:

    • Special welcome to FNG Geoff = Mr. Peabody.
    • Running in the “shade” in the woods does not mean it will be cooler.  There was little wind and plenty of humidity to add to a fun filled evening.
    • EVERYONE’s favorite leg was the one they ran in the middle of the night.  It was also the coolest.  Coincidence?
    • You get more sleep at Ragnar vs. BRR.  There will be comments about this, but these are the facts.  Lockjaw may have slept more/snored more than at home, Mr. Peabody was gone for hours in his hammock, and Saab never menstruated.  He was downright jovial except for the headphones.
    • Saab really doesn’t like people that wear headphones when they run.  He’s passing so many people with his blazing speed (a very real fact) that they don’t hear him him screaming out “On your left!”  This causes Saab to vent a lot in the wee hours of the morning to the delight of all our neighbors.
    • Funny thing about headphones.., YHC was either nearly bitten by or nearly stepped on a snake while listening to Asia’s Heat of the Moment.  YHC just couldn’t hear the runner in front of him yelling “Look out for the snake!”  Come on!  It’s a solid, classic song, and it was damn hot.  Maybe Saab is on to something.
    • TYA’s proud tradition of publicly applying bag balm is alive and well.  Lockjaw proudly set the can of bag balm on the aforementioned antique table and went to work with an audience of at least four PAX.  When urged to take the show somewhere else, it was explained that TYA taught Saab and Saab taught Lockjaw.  It’s beautiful when knowledge is handed down (get it, “handed”.., I kill me sometimes).  it should also be noted that Lockjaw deposited the balm next to the stove.  Is that stuff flammable?
    • YHC is not aware of anyone pooping in anyone’s yard.
    • Ear Muffs knows everyone in the fitness community.  At any given time he would run into folks from various Crossfit boxes, Marathon Team in Training, 10k Team in Training, … This should have helped with meeting tomatoes.
    • Tomato quality at Ragnar is not what one might hope.  There was one hopeful bearing the stars and stripes of Wonder Woman.  Due to campsite proximity we saw the stars up in the air all the time.  Lab Rat later reported back that this was not the Wonder Woman that you hope makes you tell the truth.  C’est dommage.
    • Nothing gets to Honey Do.  The heat, lack of sleep, seeing hairy men apply bag balm three feet away.., not even an arched eyebrow.  The guy is the Val Kilmer/Ice Man of F3 RVA.  Is it the military training, the mask of a serial killer, or because gingers have no soul?  We may never know.
    • Lab Rat just wants to play games.., any game: Risk, Spades, Hearts….  He will renew this request regularly even if you act like you can’t hear him.
    • YHC can’t say it enough, but there were some tough runs in this.  Everyone had at least one rough leg, but everyone was there ready and waiting at the transition.  Honey Do really blazed a couple of his legs, Saab clawed back some time for us, BT crushed the glory leg in spite of seeing all of us come back with warnings to drink and carry as much water as possible.  It was a strong showing by all.

    Thanks for letting me be a part of this team!

    SPECIAL THANKS TO HONEYDO FOR THE WATER AND TYA/THE F3RVA RACE OUTFITTERS FOR THE SUPPLIES!

    Stay Classy,

    Toga

  • Sounds of Nature or Why Didn’t I Bring a Speaker

    A magnificent nine posted for another edition of Circus Maximus (yet another AO where YHC lost the naming discussion).  With cars pulling in at start time we got right to it.

    Warmup COP: SSH, Don Quixote, squats, scapula merkins, merkins

    Return to the 9 minute kb complex from hell (30 secs of ea. exercise with little or no stopping between sets)

    • Two handed swings
    • Cleans
    • Snatch
    • Clean and Press
    • Lunge, 30 sec ea. leg
    • Single leg dead lift, 30 sec ea. leg
    • Single hand swings, 30 sec ea. arm
    • Goblet squats
    • Push press, 30 sec ea. arm
    • Swing burpees

    ~1 minute rest while we did leg raises and flutter kicks then back through the complex above

    Move to grassy area for ciabattas (4 sets of ea. exercise with 20 secs on and 10 off)

    Group 1: Frog Burpees (think regular burpee but with a frog/donkey kick instead of the merkin) and alternating L/R Snatches

    Group 2: Swings and Balls to the Wall Walk (B2WW= regular B2W position but then you try to walk out to a plank and then back up= crowd pleaser)

    Circle up for American Hammers, Hip-up Sit-ups, V-up Tuck-ups

    COT

    NMM:  Halfway through the first complex Offshore asked if YHC had music for this previously.  He was correct, but the speaker kept going out, and it was abandoned halfway through the workout.  Before this is attempted again, a new speaker or some sort of effort to rectify the music situation will be undertaken.  It turns out that standing in a circle while swinging around weights does not always engender conversation and the grunting escalates as the workout progresses.  JVille eventually takes on a wheezing, ragged grunt.  Attila goes from grunt to whimper, and YHC realized that the person who sounded like they were giving themselves a hernia was in fact YHC.  All that said, the best had to be White Deer as his grunting took on an urgent and excited tone during B2WW.  We were all getting a look into his “O” face/vinegar strokes, and none of us needed to see/hear that.., least of all, his 2.0.

    As indicated by the noises, hard work was done by all.

    Stay Classy,

    Toga