Author: Toga

  • Borrowed Q

    Four of the faithful posted for a beautiful morning at SOT.  The PAX was graced with a nearly full moon as JVille exited stage left for his impression of “Stiffler’s Mom.”

    Thang:  Mosey to football field for warmup COP: SSH, scapula merkins, mtn climbers, hillbillies

    Mosey to end of field for partner tire flipping.  One pair flips tire back and forth across concrete while the other team completes a 400.  Flapjack and repeato x2

    Mosey to bleachers for 15 six to bleacher squats and 15 muscle-ups.  Repeato x3.  Then do 15 dips and run to tire for 10 box/tire jumps.  Repeato x3

    Mosey to hill beside tennis courts for bear crawls up and reverse bear down.  Repeato x3

    Mosey to field for pick a number of burpees and complete that number every minute on the minute for 5 minutes.

    Mosey to drive in front of school for sideways crawls/spider curb crawls with ascending offset merkins to 6.

    Several minutes of Mary and done.

    NMM:  JVille was nice enough to let YHC take the Q at SOT on fairly short notice.  YHC hadn’t been there in some time, but it still maintains a certain amount of south of the border charm.  Seeing the tire as we were running in was like Xmas.  F3RVA needs more tires!  This one in particular is big with very little tread for gripping.  Good times!

    JVille also continues to stay focused on his bodybuilding.  When the Q called for ascending curb crawls to 5, JVille immediately requested that we go to six.  No doubt this was to prevent one pec from getting larger than the other.

    Announcements: Bobber informed the PAX that there will be a Mustache Night at The Diamond next Thursday.  Details and the charities involved will be explained in an upcoming pre blast.  Great chance for 3rd F!

    Kettlebell goodness at Maximus tomorrow and Hillcrest run tonight

    Stay Classy,

    Toga

  • Magellan

    10 posted for some perfect running weather at Spider Run.  Here’s how it went down.., or close to it.

    Route:  Run out of UR Commons on Richmond Way towards Westhampton Way.  Right on Westhampton to the bottom of the hill then back up Westhampton, right on Gateway, left on Campus Dr, cross Boatwright to go through path to Wheeler.  Make a left on Wheeler and run to the bottom of the hill at Shrewsbury and Horsepen.  Repeat running up the baby hill from Horsepen to Ridge Top for 10 minutes.  Gather PAX and make a left on Ridge Top.  Run to the bottom of the hill at the corner of Chandler, and run up and down Chandler hill till 6:05.  Take a right on Gardiner back to Wheeler, run back through the wooded path on Wheeler, back down Campus Dr and return to the Commons.  Get convinced by Sippy to run a lap around the lake.

    NMM:  Where to begin on this episode?  Not being a native or former student of UR, YHC looked at a map to see how we would get up the hill to Boatwright.  Following one hand gesture towards the South end of the Commons half the PAX began a mutiny about the directions.  This resulted in us taking the more direct route to Westhampton on the North end of the Commons.  As TYA put it so eloquently at the end of the run when the grumbling continued, “did anyone really get lost?”  Of course not, but we all know the burden of Q at 0530.  Do people get lost when there are cryptic historical references or twelve turn routes on note cards.., usually.

    The PAX also managed some comments as we did the warmup hill repeats on Shrewsbury, but there seemed to be very few concerns about a lack of difficulty when we started doing repeats on Chandler.  YHC unintentionally “punked” TYA and Swirly by telling them they only needed to run the hill one more time.  YHC just didn’t appreciate their speed.

    We finished our little gathering by watching one of the paid workout groups do some PT on the hill beside The Commons.  Corporate went into audit mode and could be barely be contained from taking out the clipboard manager.

    Announcements:

    Thanks to DK for leading a great 3rd event at Doorways last night!  I’m sure he will post a BB.

    Offshore claims to be putting together a cycling team for the American Diabetes Association Tour de Cure.  As there was no pre blast for this, it’s authenticity was in question, but here it is http://main.diabetes.org/site/TR/TourdeCure/TourdeCureContentHybrid?fr_id=11465&pg=entry  You’re welcome!  PS: Offshore wants it noted that Toga will not be in attendance.

    Hill run tomorrow is likely at Hillcrest, but check back for TYA’s announcement

    Fudd may be planning some kind of 2nd F event where he wants his F3 brothers to build a shed for him.  This should not be mistaken for a 3rd F event like DK organized.  Seriously, he really is planning this for the weekend of 6/4.  Surely there will be a BB??

    Spartan Race 9/24 for those who don’t own a road bike, are recovered from the BRR, or just think it will be fun.  See pre blast or contact Toga.

    The Hampton Roads expansion is delayed until further notice.  More to follow on this or another expansion location soon.

    Stay Classy,

    Toga

     

  • Singing in the rain

    Lucky 7 posted for a lovely RVA morning at LHES.  It went like this..

    Warmup mosey around to northeast corner of the school.  Partner up for partner carries across to Boulevard, run down Boulevard to Laburnum, wheelbarrows down Laburnum to first big tree and run up Monticello.  Repeato x2 with partners switching as needed on the carries and wheelbarrows.

    Plank fun then mosey to southeast wall of the school for more fun.  Keep partners with one partner running around the school while the other executes AMRAP of 4 burpees, 4 WWII and 4 merkins, flapjack with an additional 2 reps added after each rotation.

    At 6:08 the PAX began Mary with flutter kicks, American Hammers, scissors, WWII sit-ups and Johnny Cash impressions during an extended elbow plank.

    NMM:  Strong work today by all, but I go back and forth on the partner carry loop.  The PAX gets so stretched out that there is rarely anyone to heckle other than your partner, and you don’t want them to drop you “by accident.”  Offshore and YHC experimented with various versions of the fireman’s carry with Offshore’s last, inverted version being the scariest ride in the park.  It remains unknown if Splinter and Swirly did a repeat of the “spider stomp” so perfectly executed the last time partner carries were utilized.

    Flipper did thank the Q, but he wasn’t specific about the reason.  It must be the winning smile and positivity.

  • Spartan Race Pre Blast- 9/24/16

    For those looking for a new or different challenge, how does running up slopes, crawling through mud and carrying sandbags sound?  It’s probably too tough for most of you.., actually, nobody should do this.  It’s just too hard.

    Team Name:  F3RVA

    Time slot:  9:15-11

    10% off code:  FINISH10

    Currently committed: BT, Toga

    Clown car:  Likely

    Stay CLassy,

    Toga

  • Happy Friday the 13th!

    16 runners and 3 cyclists showed up for RAMM, and a little jaunt through the fog ensued.  There is an old adage that you can’t teach speed, but we did give it a try this morning.  Here’s how it went down:

    Mosey West on Grove for five minutes of easy warmup.  Start running (hard pace) for one minute and then easy/resting run for two.  Continue 1 on and 2 off down Grove, turn back East on Grove, then gather at Hamilton at the foot of the Malvern hill.  Complete fast pace up the hill and resting pace back down, repeato x3.  The PAX then headed back to the shovel flag for backwards running until time expired.

    NMM:  The weather is perfect right now, and we should all enjoy it while it lasts.  Sippy managed to make it to the front from the back of the PAX each rotation, and Rosie was right there with him.  The same can’t be said for YHC.  One of the best performances came out of Aisle 5 who didn’t even stop for a couple of the “rest” phases.  He claimed he didn’t here the call to rest, but he was clearly playing the tough guy.

    Announcements:

    Swirly at Dogpile tomorrow

    See Rosie’s backblast for new southside run

    Lab Rat is building flags.  Make sure to ask for the warranty.

    See Lab Rat and Saab for some half marathon coming soon

    See No Tools for mtn biking

    Stay Classy,

    Toga

  • Odd man out

    5 posted for a glorious RVA morning at the Punisher.  It went something like this:

    Mosey to northeast corner for 10 merkins (Note: The PAX was told that merkins and burpees had to be chest to the deck for the entire workout.)  Line up at the soccer field for circuit fun:

    • 50% to other end, 10 merkins, backwards run back, flutters kicks
    • 75%, 20 2 count flutter kicks, backwards run back, toe touches
    • AYG, 10 burpees, backwards run back, LBCs
    • Partner carry down and back, 20 WWII sit-ups
    • Wheelbarrow down, power skip/jump (yeah, I know) back, plank fun
    • Repeato x3

    Mosey to playground for 8 pull-ups and 10 Bulgarian squats per leg, repeato x3, Freddy till all done

    Mosey to flag for American Hammers, Scissors, single leg APDs

    NMM:  There was little mumble chatter throughout this little jaunt around LHE, and that’s always a good sign.  This was not the original workout YHC planned, but they rarely happen the exact way you intend.  Splinter rolled in and gave us an odd number, so the PAX needed to modify.  Splinter unknowingly saved everyone from something that YHC will save for another day.

    Great work today!

    Some items of note:

    • Splinter and Swirly took a spill during partner carries.  It looked like someone stepped on a spider with long legs and arms everywhere.
    • YHC learned that the fireman’s carry is not the swiss army knife of partner carries.  Doing more squats would likely help with that.
    • Two more spots open for the BRR
    • Exploratory committee formed for 9/24 Wintergreen Spartan Race, see Toga

     

  • Never Let Your Partner Down

    8 got their week started at the Punisher.

    Warm-up COP

    Mosey to picnic area for Bulgarian squats, xfit merkins, and tuck jumps: repeato x3

    Mosey to playground for burpee pull-ups and sort of Freddy Mercury #NameMe on a bench: repeato x3

    Mosey North side of school for “Don’t Leave Your Partner Hangin”
    1. Partner1 BttW while Partner2 executes 30 flutter kicks: x3
    2. P1 Holds Pull-up while P2 runs to school: x3
    3. P1 runs while P2 starts xfit merkins: team must complete 60
    4. P1 runs while P2 starts burpees: team must complete 50

    Mosey to South side of school for Mary: full extensions, in and outs, leg raises and American Hammers

    NMM: Bleeder asked YHC if he was Q. When answered in the affirmative there was no response. Not sure how to take that. Lab Rat then rolled in with a new haircut.., but wait, he just hadn’t put his Buff on #Product Placement. Discussion of LR and EF Hutton’s gang affiliation ensued. Mumble chatter was fairly light, and YHC took that as a good sign.

    Strong work by the PAX with no countdowns!

  • Fartlek.., it’s Swedish

    7 runners and two cyclists posted for a lovely spring run/bike through RVA.  Here’s how it went down.

    Runners turn left on Grove for a 4 minute warmup.  We then commenced with a Fartlek (alternating between faster and slower paces) workout up to Three Chopt, down to the 195 overpass, and back to the school.  The PAX alternated between 1 minute fast pace intervals and 2 minute relaxed/slower intervals.

    YHC has no idea what the bikers did, but I doubt it looked like this.

    YHC closed the COT

    NMM:  Apologies to the Monument Ave. 10k runners tomorrow.  YHC didn’t think about that as running in a sardine can lost it’s appeal years go.  Hopefully the speed work will help and not hinder your race.

    Fartlek seemed to confuse Fudd as he kept going back to Fartlick and some VMI thing he was subjected to/perpetrated himself.  To quote the venerable Saab, “It’s Farlek.., it’s Swedish.”  The explanation didn’t seem to help.  YHC also encouraged the runners to use a pace greater than their normal ability to maintain a conversation.  It should be noted that Lab Rat was not discouraged.

    Lastly, thanks to Abacus for demonstrating that TYA is not the only person wearing sausage casings rather than compression pants.

    Announcements:  Abacus seems to have joined the BRR, but see TYA for more slots.

    Contact me for the dates you want to Q or participate in the Hampton Roads launch.  We need a minimum of 4 per Saturday on 6/4, 11 and 18.  Let them know how we lead in RVA!

    Stay Classy,

    Toga

  • Get off my lawn!

    25 loitered around Mary Munford Elem. until it was time to head out into the gloom.., and many were carrying cinder blocks.

    Thang: Mosey to soccer fields (more on that later) for COP:  split jumps, scapula merkins, break dancers, Don Quixote

    Blockest Round 1: Partner up with one partner doing 15 swings while the other does flutter kicks then flapjack: repeato x3

    Round 2: Partner one executes 10 goblet squat with overhead press while partner two does alternating lunges: repeato x3

    Round 3: Partner one does 12 tree chops (6 ea side) while partner two does sit-up/hip-ups: repeato x3

    Round 4: Block merkin with over head press x 10 while partner holds side plank: started as x3 but scaled back to x2

    Round 5: Bridge, Press, Pull-over x10 while partner does breakdancers: repeato x2

    Round 6: 2 bent rows + 2 high pulls (10 reps) while partner does semicircle mtn. climbers: repeato x2

    Round 7: back to back with partner while executing “The Rocky”= rotating passes of our friend, the cinder block

    Back to flag and COT done well by Lab Rat

    NMM:  So many things… for starters, someone please tell me the next time there is a sign that tells us to stay off the lawn.  YHC knows the Q is all knowing, but that little sign was missed in the gloom. We don’t want the natives trying to oust us.., again.  Great work by Splinter to EH the guy attempting to kick us out.  Speaking of getting kicked out, Lat Rat’s initial discussion on legalization of certain substances while on school grounds is not supported by F3 or F3 Corporate.  Get thee out to Colorado!  Side note: Does Lab Rat think of these before the workout to get more ink in the backblast?

    This workout actually had more to do, but time prevented us from getting in two more rounds.  They’ll be saved for another blockfest or simply used in place for the tree choppers.  There was lots of mumble chatter about that one, and their value may indeed be questionable.  Speaking of questionable, how about those block merkins with presses?  Those even got Lab Rat quiet, and YHC may have been wise for dialing that back to two sets vs three.  Crowd pleasers like that will make another appearance.

    It was a great turnout this morning!  Special thanks to our auditors from Charlotte and visitor from Davidson.  We love F3 tourism!

    Last but not least, poor Fiona tried to pull a fast one on the PAX by claiming to be an FNG so he could get a new handle.  Nice try, but Fiona will stick.

    Announcements:  Stay off the field!

    Mary Mumford running club starting in 2 weeks.  It will be on Mondays, and see TYA for more info.

    See Fudd to sign-up for last few foursomes in 4/25 tournament for American Society for Suicide Prevention

    Two more opening plus alternates if anyone is interested in BRR, see TYA

    Contact Toga with any names you’ve got for the Hampton Roads expansion.  The first workout will be 5/14.  The first three Saturdays will be led by Raleigh with the next 3 (6/4, 6/11, and 6/18) to be led by RVA.  We will take a group down for each of our weekends.  Plan now, and let me know if you have a desire to lead one of them.

    Stay Classy,

    Toga

  • Block Party Pre Blast

    Thang:  In the spirit of bringing back something we haven’t done for some time, we’re having a block party tomorrow.  Bring a cinder block friend to accompany you on our journey.  That is all