Category: Richmond, VA

  • Trial Run on the Trails

    FND = Friendly New Dog.

    The THANG: Mosey to Reedy Creek and back.  Intermittent partner carry on the return trip over Nickel Bridge for PAX who are terrified of things with wheels.

    It was the first time on the trails for the FND and she had a great run.  Nearing Reedy Creek, she got a look in her eye that reminded YHC of her aunt Jesse – we are not going any further in *that* direction.  But we made it there and back.

    Naming was tabled so that additional PAX can weigh in.  “Skidmarks” was suggested: FND had pads that were equipped for any surface including slick rock and bike ramps, but she slides all over the hardwoods at home.

    Congrats to PAX completing races this weekend.  Looking forward to seeing you in the gloom.

  • 10k x 10 = 100k…Woof!

    2 stubborn stalwarts, one superfluous Saab, and an (oral?) thermometer-carrying Circle K descended upon the Devil Dog 100k in Prince William State Park.  The following is a comprehensive and irrefutable summary of observations from this completely impressive and utterly grueling event…more or less.

    • Ultra marathons are aptly named…they are a beast and test both the physical and mental aspects of one’s fortitude.  TYA and Swirly demonstrated their ability and resolve to overcome and conquer any challenge.  T-Claps to you both for completing the Devil Dog 100k…Sixty Five miles +… (yes it was longer than what your conversion chart will tell you).
    • Having just run one loop in the dark in freezing temperatures, YHC was reminded of the “Barclay” and what those runners had to go through after completing a loop – only to have to repeat it in the dark.  One finds that when a runner has covered a loop for the third time – under sleep-deprived and excessive-fatigue conditions – each loop is a new experience.
    • When attending such events it is important to remember that courtesy is paramount and one must remember that the staff are volunteers and not indentured servants.  Although no such behavior would come from our F3 brethren, it is amazing how poorly some (outside RVA) treat some support staff.
    • On a lighter note, the running community is a great one, both those who participate and those who volunteer.  Everyone is welcoming and always eager to help.  Support staff at the Devil Dog were terrific.
    • Many thanks to our VA state park system. Their restroom stalls are the warmest one would find …absent periodic interruptions from Circle K who was keeping YHC apprised if his arrival plans and thermometer selection.
    • This race brought back personal memories of Bel Monte and Bear Creek (well done guys!!).
    • Thanks to Circle K for making the trip up as soon as he was available….Always there when you need him.
    • TYA is quite the charmer…particularly if you are providing food and drink and happen to be a cute female.  (For the record, no selfies were taken and no hands were inappropriately placed.)
    • There is such as thing as a “virtual” colonoscopy…all one needs is a bicycle pump and a remote location to release one’s compressed air.
    • In times of emergency, one will apply Bag Balm as necessary…even if it is not on one’s own nips.

    Again, it was a privilege.  Well done gentleman.

    Saab abides.

  • That other race

    With one particular race casting a long shadow over the pax, 6 intrepid runners (5 pax plus one M) gathered at the alternative AO this morning to toe the line of their own race.  A great morning greeted these runners, and they all found their own successes.  Of course, anyone finding this backblast should know that this race is our annual gathering at Bear Creek Lake State Park.

    Several of the runners were either recovering from or coming down with various ailments, but all runners completed the race strong.  Shakedown wins the fastest pax this year, first to cross the line.  Only one fall this year, which is a huge improvement over last year.  Nobody got lost.  Chicken bog (Lab Rat stew) and beer were in great abundance afterwards, with the only injury of the day coming while cutting the cheese.  Insert middle school joke here.

    Oyster and Lab Rat were the repeat runners. M. Oyster, Shakedown, EF Hutton, and Wedding Singer enjoying this race for the first time.  All did well and should be proud of their accomplishment.

    Also, well done to Swirly and TYA for their amazing accomplishment last night.  We are all very happy to hear that both runners were able to finish injury free.

     

    Lab Rat apologizes…

  • If That Sound is Jay-Z, This Must be Tidal.

    One PAX could not take being awake in the middle the night any longer, threw off any illusion of the Fart Sack, and reported for duty for the last edition of the Gun Show. (This being Guam, YHC reported first to the security guard at the edge of the beach before circling up for the COP).  The  Navajo Code Talkers whisper the story this way:

    Landing on the Beach for COP (02:48 local):
    SSHs, DQs, IWs, Merkins, WWIIs, and LBCs, all in whispered cadence to a 10 or 20 count.

    Beach run on soft sand going south.  Stop every 100 yards or so for a medley of exercises.  Rotation today was mercans, squats, WWIIs, and reverse crunches.  20x each evolution.

    Turn around point was the hollowed out rock formation.

    Beach run on hard sand on the return.  Detour onto the rock wall, then back to the hard sand. Return to base. (03:29 local)

    Exchange code word with the security guard, silent COT, and no announcements.

    NMS:
    Today was the 4th and final edition of F3 on Gun Beach, Tumen, Guam.  YHC has christened the AO “Gun Show,” partly because of the beach name, and partly because YHC went sleeveless to the first and last workouts.  “Moon’s out, guns out,” or something like that.

    Gun Show has offered some interesting sights and triggered a few observations:

    1. At an earlier workout this week, YHC nearly tripped on a sleeping couple locked in a romantic embrace…fortunately, YHC was wearing his Clavin-inspired 100 candlepower “Torch on a Forehead” device, and merely awoke the vacationers…thankfully, for today’s rendition, the full-ish moon provided plenty of illumination, enabling YHC to sidestep more than just a few beach sleepers.  Does anyone know the Japanese phrase for “Hand check!”?
    2. Lots of folks party late here.  YHC appreciated the on-going revelry, including a little Jay-Z (22 Two’s).  One reveler wished YHC a “safe and happy New Year.”  Yeah, buddy.
    3. While the water is a lagoon, it must be tidal…today was the first run that did not require a detour at the rock wall where the ocean has previously covered the beach completely…hard sand all the way…until the return when the tide had come in across 20 feet of sand in 20 minutes.  Wow.  That’s no joke.
    4. YHC has read extensively in other Back Blasts recently about the “Proper Dora.”  Having seen not less than 50 actual crabs walking (or running) rapidly for their holes this week, YHC reports that not one performed a Proper Crabwalk.  First, each of them walked chest down to the sand.  Second, each of them moved “side-to-side,” or “legs out” on one side before pulling “legs in” on the other side.  Third, something they do makes them faster than a typical F3er.  Look for the Proper Crustacean walk to make an appearance at a future UpChuck Q.

    Back to the States today…should only take roughly one Swirly / TYA ultra-race…

    UpChuck spits the bit.

  • Spirit Animal Hard-On

    26 mighty F3 RVA men and 2 2.0s posted for non-stop effort at Dogpile.  A small shoutout to our two brothers that have set out to conquer the Devil Dog 100k.

    THANG

    Start out running down the access road and switch to some dynamic warm up and “Watch out for Flipper coming in hot”.  Butt kickers, high knees, slide left, (thanks to those Cha Cha slide fans calling out the next round)  Criss Cross – karaoke left, flip direction.  CIrcle up at the end of the Carillon field for Cotton Pickers, Crab Cakes and flutter kicks.  Somewhere in there the first burpee timer went off – Start with 7 burpees, 5 more every time it goes off, more on that # later.

    Mosey to the western traffic circle for the Golden Triangle – 10 Alt. Shoulder Taps, Bear crawl to the end of the median, 20 Bobby Hurleys, run down the hill, 30 Carolina Dry Docks, Run Backward back to the circle for 40 Freddie Mercuries.  SSH for the 6

    Partner up for Touch a Tree Dora – 100 Makthar N’daiyes/100 Monkey Humpers/100 Dollies – Runner touches 1 tree first round and increases by 1 each round.  SSH for the 6

    Mosey to the Rusty Cage – Partner up for 5 pullups, 10 PLTs, 5 Jerkins – 2 rounds + a bonus round, SSH for the 6

    Roll on over to the bowl for a Captain Therkin Jacobs Ladder – 1 WWI:4 American Hammer at the top, 5 merkins at the bottom run to the other side for 2:8 with 5 merkins at the bottom, continue with 1:4 ratio up to 7:28 – Mtn. Climbers for the 6

    Ampitheater – Going down alternate 1-leg squats going down 1-1-2-2-3-3…9-9 – Moroccan Night clubs for the 6 Back up with a Incline Merkin ladder – Cut the finish short for some to get to the circle for 100 LBC for Swirly and TYA 100K and finish up with the last 5 burpees.

    NMM

    Great work today guys, it’s been a while since I have been able to commit to Q Dogpile and ETs afterward so YHC was looking forward to this one.  Since today is the day of the big race for Swirly and TYA I added a couple little items in there to remember them.  #1 Don’t stop moving, they are going to keep going for 15+ hours, we can do at least 1 hour, hence the SSH for the 6. #2 100’s for the Dora and the 100 LBC, #3 62 Total burpees, the reason for the 7 on the first round.  They have put in the work and the rewards will come.

    Lots of mumblechatter, at one point it sounded like a flock of geese behind me on the mosey.  Highlight of the chatter was Wilson declaring his admiration of Hardywood stating “Look at that guy, he gives me a Spirit Animal Hard-on”  I have no clue what that is and I’m not sure if I want to but it was one of those things that could not be ignored.  Any thoughts on what Wilson’s spirit animal might be?

    Flipper came in hot but had let YHC know so we were on the look out for him on the way out of the parking lot.  He continued hot for the day, crushing the workout.  Great to see guys like Kubota and Loveseat who are generally at different AOs than YHC.  Flashdance found us at the end of the Golden Triangle and was not disappointed that he missed a couple rounds of burpees and a backward run up the hill.  A lot was packed into the hour but everyone took it on and met the challenge.

    Good luck to TYA and Swirly plus the guys hitting Bear Creek tomorrow – Lab Rat, Shakedown, EF Hutton, Wedding Singer and Oyster.

    Have a great weekend.  Everything is coming up Rosie.

  • Kangaroo Court

    14 troopers (including four 2.0s) landed at The Creek and went to work this morning…

    Mosey around the church building and circle up.

    COP – All IC

    30 SSHs, 10 merkins, 20 copperhead squats, 10 merkins, 15 crab cakes, 10 merkins, 20 crab cakes, 10 don quixotes, 10 merkins, arm circles, 10 merkins

    Mosey to the corner of the church building.

    4 Corners – Bear crawl the length of the church building, 10 burpees, run to next corner, 20 two-count mountain climbers, run backwards to next corner, 30 heels to heaven, crab crawl the length of the church building, 40 LBCs.

    4 Corners – Lunge the length of the church building, 10 burpees, run to next corner, 20 two-count mountain climbers, run backwards to next corner, 30 heels to heaven, lunge the length of the church building, 40 LBCs.

    Mosey to the flag

    Modified Ring of Fire – everyone plank, one person leaped over each member of the PAX, each person did 5 merkins after they were leaped (like a KANGAROO) over… continue around the whole circles.

    20 two-counter american hammers, 20 flutter kicks, superman.

    Numberama, Namerama, Tea Party took us out.

    Moleskin

    YHC had some unanticipated delays and barely showed up on time. Opus and YHC rolled into the parking lot at 5:29 am and saw Spit eyeing his watch.

    The PAX aggressively tackled the pair of Four Corners exercises. The highlight of the morning was the Ring of Fire where everyone had a turn with leaping over all the others around the circle. Mudface made it particularly difficult for us to leap over him. He tried to flip his 2.0s when they tried to leap him. Tea Party showed us how to do it though when he jumped like a KANGAROO all around the circle. Very impressive.

    Thanks for letting me Q another ridiculously fun workout!

     

  • Tis The Season

    5 regular PAX members circled up this morning with Rosie stating no one signed up for the Q. So Rosie took lead and we moseyed to blacktop behind BWES. YHC jumped in and it goes a little something like this:

    COP- SSH x 20, Imperial Walker x 15, Merkins x 15, LBC x 15, and Coppherhead Squat x 20. Enough-time to work!

    YHC began at the gravel track with, I’ll call it,  Down the Mountain= 50 Mountain Climbers and 1 lap around the track, than 40 Mountain Climbers and 1 lap, 30 Mountain Climbers and 1 lap, 20 Mountain Climbers and 1 lap, 10 Mountain Climbers and 1 lap. Rosie and YHC decided during our runs that Mr Roper needed to take lead. Q handed over to Mr Roper.

    Mr. Roper called triple check at blacktop. Bear Crawl to first basketball goal, WWII situps, and Scissor Kicks. Upon completion and Mr. Roper still having the Q, four corners called. 20 Merkins, 30 Squats, 40 Alabama Prom Dates (aka Matt Lauer’s or Mr. Moore’s) and 50 SSH. Before 4 corners started, there was a lot of mumble chatter about the PC’ness of Alabama Prom Dates given today’s environment. With the beauty of F3 and early am workouts, if anyone gets offend, too bad, F3 is free so stay in the fart sack! Mr. Roper  handed off the Q to Jenny Craig.

    And with a few seconds of intense thought, Jenny Craig decided-suicides with basketball goals serving as 2 markers however at each point of turning 20 Merkins, including the beginning of the suicide.  Jenny Craig handed off Q to Mr. Holland with 15 minutes to spare.

    Mr Holland calls out 11’s. Start with 10 Heels to Heaven, 1 WWII situp run across the blacktop, 9 Heels to Heaven, 2 WWII situps and so on to 1 Heel to Heaven, 10 WWII situps. 2 minutes to spare with an Indian Run down bus loop back to parking lot.

    Number-ama, Name-r-ama, and Annoucements- TYA and Swirly good luck and kick ass. Saab, way to support and help the brothers OUT!!

    Rosie has Q at Dogpile tomorrow so he has a plan! Heads up!

    YHC took us out! Gentlemen, it was a pleasure to share the early morning with each of you and get the day started! As we go into this Christmas season, let us not forgot the TRUE meaning of Christmas and ALWAYS be thankful for who we are, where we are, and what we stand for! Each day is a gift so take those opportunities for success and kick ass!

    Loud and Proud!

    Flatlne

  • Free Will

    With so many great routes this year, something new would be the absence of a route.  Besides, with so many running races, this was indeed a time time for taper.

    The instructions were simple.  Find a partner based on speed, distance, or interests and be back in 45 minutes.  Everyone happened to set out eastbound on Grove and diffused from there.  Some chose traditional routes while mine was based on running until I felt like making a turn and then running until I felt the need for another turn and so on.

    We did a BOM ring of fire with each Pax stating one thing they are thankful for.  We are blessed.

    Good luck to the racers this weekend.  Regardless of distance, go forward and conquer.  You trained for it, now enjoy the reward.

    Time To Taper,

    Lockjaw

  • The Big 3

    The gloom called, and 3 consistent, faithful warriors answered.  Here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 20 merkins
      • 25 LBC
      • 15 pickle pounders
      • 25 flutter kicks
      • Arm circles – 10 big/5 small, forwards and backwards
    • Catch me if you can – 10 burpees with double farmers carry x4
    • KB escalator
      • 15 Pullovers
      • 15 Skull crushers, 20 pullovers
      • 15 Lawnmover pulls (each arm), 20 Skull crushers, 25 pullovers
      • 15 single arm swings (each arm), 20 Lawnmover pulls (each arm), 25 Skull crushers, 30 pullovers
      • 15 squats, 20 single arm swings (each arm), 25 Lawnmover pulls (each arm), 30 Skull crushers
      • 15 standing rows, 20 squats, 25 single arm swings (each arm), 30 Lawnmover pulls (each arm)
    • 11s – sit ‘n presses/American hammers COT with YHC taking us out
    • COT – Johnsonville took us out

    The core Circus Maximus PAX was solid today.  Johnsonville and White Deer endured high reps with heavier weights than YHC.  Impressive showing men!   What does not kill us makes us stronger!  Prayers to Earthworm as he recovers from a recent illness.  God is good all of the time!

    Attila

  • The S-T-A-C-H-E Crosses the Rivah…

    18 strong and motivated men descended upon 45 MOM this morning to send November, and its no shaving, mustache growing and merkin challenging ways, out with a bang.  YHC planted the flag, greeted some PAX members he has not seen in quite a while and then the clock struck 0530 – TIME TO MOSEY….

    Mosey to the basketball courts (sorry ladies) for COP, all IC, including:

    • SSHs x25
    • DQs x10
    • Imperial Walkers x15
    • Merkins x10
    • LBCs x20

    THE THANG — STACHE TIME

    S – Suicides

    • Regular
    • Backward
    • Side Shuffle
    • Bear Crawl — always a crowd pleaser

    T – Tammy Wynette (inspired by her song “Stand By Your Man”)

    • Partner up and complete 5 rounds of 10 tempo merkins and 10 tempo squats each person for a total of 100 as a group.  Partner 1 performs tempo merkins to Partner 2’s count while Partner 2 is doing squats.  Flapjack back and forth until you have completed 5 rounds.

    A – APDs x 30 IC

    C – Captain Therkins

    • Captain Thors – combination exercise of WWII Situps and American Hammers (2-ct of course) in which you increase the numbers each round but maintain a 1 WWII : 4 AH ratio (1-4; 2-8, 3-12….and so on).
    • The “erkin” part of this is that in between sets of Captain Thors – you flip over and do 5 merkins
    • AMRAP for the LONGEST 5 minutes EVER!

    H – 4 H Corners

    • On the tennis courts perform 10 Hand-release Merkins and 10 Monkey Humpers in each corner

    E – Elevens

    • Mosey to the near sideline of the field for Elevens — Merkins (of course) and Box Cutters.  Perform 10 Merkins and 1 Box Cutter, then run across to tree-line and do 9 and 2….and so on.

    Native American Run back to the Flag – with a jail break called at about the pavillion

    COT, Number-rama, Name-a-rama and YHC took us out very thankful that the calendar turns to December tomorrow.

    No Announcements except a reserved confirmation that Marv’s house is still standing

    NMS:

    Not a ton of mumble-chatter, at least that YHC could hear.  If I missed some good stuff, sound off in the comments.  Lots of grumblings on the bear crawl suicide (which suck) and on the Tammy Wynette.  I will say, the first time YHC broke out the S-T-A-C-H-E, we did 10 rounds of that and it SUCKED BAD.

    It was a pleasure to lead this morning and especially fun to see some faces (new and old) that I don’t usually see.  Hitting a new AO every now and again is always great.

    Great job by everyone.  Thanks for putting up with another serving of Gumbo…

    No More Gumbo For You!