TYA is back Stateside and he wanted to hit the trails. So the trails we hit on a beautiful evening. South to North trail 7 mile loop = boom !
Great to have you back in town TYA – enjoyed the run ..
BRR is right around the corner boys – let’s get those extra miles in ….
An impressive 23 showed up for this week’s Mary. Perfect weather and not your average summer morning.
Mosey to the soccer field for COP.
Line up on the end zone of the field and form two columns for Bode Miller. Pax planks head to toe while the “six” bunny hops up the column in a serpentine fashion. Inchworm your way down the line to the other end of the field.
Next up was the Beast with modifications. YHC would name an exercise and call on a member of the Pax to be the restrictor plate setting the cadence with an emphasis on FORM. The Pax could not move forward until the restrictor plate called it. Certain members of the Pax took this as meaning to increase the quantity as well.
Line up again on the end zone in two columns for the Tunnel of Love. The Pax planks and forms a tunnel that the “six” army crawls through. Two times through and Al Gore.
Mosey back to the small field on the side for some Mary – American Hammers and the 10 burpees.
Hardywood took us out.
NMS
Great turn out today and it was terrific to see so many FNGs. YHC renamed FNG “Townie” to “Mason Dixon”. Feels like a better fit.
Quote of the day has to be today’s backblast title from Handshake. When YHC asked him to lead the Monkey Humper leg of the Beast, he responded with a “Monkey Humpers on Me!” response. The Pax’s response must has jostled him somewhat as he was quiet as a whisper for calling cadence. YHC has a feeling Swirly will be giving corporate lessons on presence later today. It’s all in good fun.
Time to Taper,
Lockjaw
Four road warriors fought the the rush hour traffic for today’s field trip AO. We arrived at Triple Crossing Fulton, exchanged stories and we were off. A couple quick road name changes and we were on New Osbourne Trpk. Dodging traffic, no shoulder, and a surprisingly long hill we persevered.
YHC had a cut through along the railroad tracks in mind, but there were all kinds of foreboding signs. The Pax informed the Q that another Pax member (aka the Deli Llama) had been ticketed for messing with CSX and we elected to continue on our known path. Eventually, we intersected Old Osbourne Trpk and the Capital Trail. We headed east beyond the historical marker commemorating Lincoln’s arrival in Richmond with his brief stop over at the Route 5 7-11. It would appear that a Slurpee and Big Bite has a timeless appeal.
Just beyond this marker, we retraced our steps to the makeshift AO.
NMS
It seems Offshore just missed us. He was inside with some friends enjoying the local beverages and awaiting our arrival. He gets Big Data credit since he biked there and biked home to the West End. That’s either mad props or a Whisky Tango Foxtrot. Probably a little of both.
Conversation was what one would expect when you get data scientist, IT professionals, accountants, and accountants of IT professionals together with beverages. Offshore’s friends among these ranks, we rediscovered history (seems the gauge of train tracks was not a standard until the middle of the Civil War), fully embraced the metric system in all its splendor, and realized there were two degrees of separation between the Mars Rover miscalculation and Osama Bin Laden within this Pax.
Always Be Tapering,
Lockjaw
YHC woke up at 0520 to some extremely loud noise outside of window. YHC knew he was going back to sleep so YHC woke TYA for a run. We covered a little over 4 miles and experienced some of the craziest weather.
NMS : YHC still does not know what the loud sound was, but it made sure YHC was up for the last run of the week. With the long work week complete, YHC and TYA knew we would not much time for another workout, with plans for criss-crossing Guatemala to explore ancient Mayan ruins, zip-lining, and travel home. As we left our home base, the PAX took a left at the main road and continued uphill for a little more than 2 miles. As we progressed up in elevation, we experienced running through the middle of many clouds, causing increased difficult visibility conditions. Additionally, the temps dropped dramatically to the point where YHC wished he had gloves and long sleeves. Upon seeing two crazy men, some of the villagers asked the PAX jokingly if we were hot, as the villagers were bundled up in winter coats and caps. Guatemalan mumblechatter from the natives. Not to be outdone in the mumblechatter, TYA responded in kind. TYA responded in Spanish, so YHC assumes he was being a smart ass.
Circle K
TYA, YHC and FNG (JoAnne) shook off a little cemento (that is not a misspelling) dust for a Wednesday evening hill run. 2.5 miles in one direction with multiple path and street changes. Return same route with slight modifications due to some directional difficulties attributed to TYA.
Total Elevation Gain – Approximately 100 feet.
NMS – Upon arriving back at home base after a day TYA acting like he knows what he is doing when it comes to masonry and YHC acting like he knows what he is doing when it comes to speaking Spanish, YHC and TYA were sitting on the front steps covered in dirt, dust and mud. YHC knows that TYA loves his Wed. Hill run, so YHC delcares we are going for a run. YHC informs TYA that we are going to take the path across the street from the house and take a left up a mountain and see where we end up. What could go wrong with a plan like that? It turns out that we ran uphill for 2.5 miles. Along the way, we traversed through a patch of pine trees that were completely engulfed in clouds. Very eerie. As the run progressed, the PAX got plenty of looks from the villagers, as YHC is sure they have not seen many white men or women run through their streets before. The kids directed many snickers our way. What is great about running in high elevation, is after you have climbed the elevation and head back down the mountain, your lungs clear themselves and your breathing is extremely clear and efficient. YHC thought he was going to have to tackle TYA, as the man was a beast this afternoon pushing the limits on the inclines. YHC threatened sever injury if TYA did not give YHC enough time to catch his breath and get rid of his light headedness after an especially difficult climb. TYA obliged by giving YHC exactly 3 seconds. A#$&^%. All in all, it was a great run and no better way to end of day of hard work than with a buddy and some fun.
Circle K
Two men woke slinked out of the top bunks to get the day started the only way F3RVA men know how (especially when in Guatemala): (sidenote-these workouts are not for Big Data purposes)
Mosey approximately 50 yds up mountain for COP. Exercises included:
DQs (completely out of breath-how can we be completely out of breath with DQs?), SSH, Helicopter, Freddie Mercuries, merkins, some other stuff.
Mosey another 50 yds for Proper Dora (ode to Lab Rat-Damn Lab Rat made it in a BB in Guatemala. The country will never be the same) 1 partner perform Caroline Dry Dock, LBC, Squat while other partner run down row of houses. Complete when perform 100 of each exercise as a team.
Mosey 5 yds for the hardest Beast you could imagine, The Mountain Beast. Mountain Beast consisted of running up and down a damn mountain stopping to perform 6 reps at various locations. Exercises included merkins, curb dips, flutter kicks, copperhead squats, LBCs and Burpees.
Mosey halfway down the mountain for curb crawls. Bear crawl across road for 1 incline merkin, crawl bear back across road for 2 decline merkins. Repeato until up to 5 and back down to 1.
Mosey back to VSF.
NMS : Another beautiful morning in Guatemala mountains. 45 degrees in July translate into 70 and sunny any day of the week. TYA and YHC have a theory about working out in 10K feet of elevation. It does not matter what exercise you do first, it will cause you to be completely out of breath. We started with Saab style (real slow) DQs and both of us looked at each other asking :Why can’t we breath? Just DQs, right? We were completely gassed from a 50 yd jog and DQs. This elevation is no joke, but if we ever catch our breath, we will be stronger at normal elevations. Upon completion of the Proper Doras as we strolled a couple yards, YHC noticed TYA was looking down this mountain. The following conversation ensued:
YHC – You are thinking about doing a Beast up and down this mountain?
TYA – Yes
YHC – Are you f#$%&^ serious?
TYA – Yes
And with those two words, we did the Mountain Beast. During the Mountain Beast, there must have been severe shortage of oxygen to the brain as TYA exclaimed “Did you see that horse?” YHC explained to TYA that the horse had been there throughout the entire workout. Maybe it was the same horse TYA saw during his 100 mile race. The natives of these Guatemalan villages are not used to visitors performing a Bootcamp workout (or any type of workout for that matter). TYA and YHC got some laughs, crazy looks and disbelieving stares while they watched the PAX perform Burpees, Flutterkicks and Curb Crawls. I am completely confident this was the first time they have ever witnessed Burpees and unfortunately, they witnessed TYA’s and YHC’s form
Circle K
Eighteen stout-hearted men, including one FNG, arrived early in the gloom to see what Sabotage, YHC, had to offer for his VQ. Despite arriving ridiculously early to check out the AO after last night’s downpour, YHC pulls into the parking area to see Big Blue staring him in the face. Made a mental note- to be the first PAX on the scene for WDog, you might as well arrive the night before and sleep in your car. After waking the PAX up by playing the Beastie Boys’ “Sabotage” (don’t hate just because you don’t have your own theme song), here’s how it went down:
The Thang
COP- SSH x 20, DQ x 15, Arm Circles x 10, Merkins x 10, LBCs x 20. Mosey to Rusty Cage.
Rusty Cage- Partner up for 4 set of 8 pullups and 4 sets of 8 dips.
Mosey to large field- Bear Crawl ¼ of the way, 20 Monkey Humpers, Crab walk to ½ way, 20 Copperhead Squats, Bear Crawl to ¾ mark, 20 Monkey Humpers, Crab walk to the end, 20 Copperhead Squats. Plank when done.
Mosey to field between amphitheater and parking area- 25 yard sprint, 50 yard sprint, 75 yard sprint, 100 yard sprint, 20 merkins, 20 LBCs, 100 yard sprint.
Mosey back to flag- 20 Freddie Mercury, 20 American Hammers, 20 4-count 6 inch leg raises, Ring of Fire with 10 pushups each.
Numberama
Namerama
YHC took us out.
Moleskin
Being somewhat new to the scene, YHC wanted to give everyone a taste of where most of his adult life was spent, New York City. The first stop was Manhattan, and because people in Manhattan work soul sucking jobs for 80 hours a week and drink themselves to sleep each night, the COP is all the F3 workout they’d be able to do. Brooklyn came next and we headed for the Rusty Cage. There’s a saying- “Brooklyn, only the strong survive.” The PAX may have survived the punishment of the rusty cage, but what was difficult for YHC to survive was listening to people from the south making their attempts at Brooklyn accents.
We headed to the large field for The Bronx with plenty of animal named exercises in honor of The Bronx Zoo. YHC might have bit off more than he could chew, and that field seemed to magically grow in length the longer one crab walked on it. There was a lot of fun NYC mumblechatter, and YHC heard everything from Fuggedaboutit to Joey Chestnut, the reigning Hot Dog eating champion, to whether or not Harlem is a neighborhood or a borough.
Staten Island came next, and we practiced what it would be like to run from the mob. There were plenty of sprints, and mumblechatter ceased to a grinding halt. The last stop was Queens, and the PAX persevered and ended the workout with plenty of Mary and a Circle of Fire.
Welcome FNG, Cold Feet! Sorry you didn’t like my sermon, Lab Rat. Enjoyed reminiscing at the end about the thrill of opening a new pack of baseball cards, hauling huge tvs to each other’s houses to play Halo circa 2001, and greatly enjoyed Loose Goose doing an excellent demonstration of Tony Pena’s catcher stance. Thanks for all the encouragement regarding the VQ! YHC is grateful for you all.
-Sabotage
Two F3RVA men shook off two days of traveling to and through Guatemala by waking early for a run. Temps were 70 and Sunny (actually about 45 degrees F) and this is what happened:
Simple enough route-Begin running and proceed 2.1 miles in one direction along main road (if that is what you want to call it). Turn around and bring it back to home base.
NMS : Because of the fact we were located at about 9500 feet elevation above sea level, the challenge of this run started with the first step. The route was straight up for 1 mile, followed by a short down hill, another long uphill, closing out with a well earned down hill. It was great going for a run in 45 degree weather in mid-July. Working out in high altitude is no joke. It did not take long before TYA and YHC were completely gassed. Approximately 1/2 mile. The mountains in this area of the Southern Highlands of Guatemala are perfect BRR training and provide some of the most beautiful views supplied by Mother Nature.
Circle K
4 men arose from the fart sack to the emerging dawn to see what YHC had in store for SOT this morning. 0530….let’s go! Mosey to parking lot across from the football field.
COP……x 15 Arm circles (10 small, 5 big). Forward than backwards. x 10 Don Quixote’s, x 10 Helicopters, x 15 Imperial walkers, x 14 Box cutters, x 13 Flutter kicks. And we were done!
Triple nickel….starting at the bottom of the hill at the parking lot, perform 5 merkins and run to the top of the hill, near the school buses and perform x 5 (2 count) mountain climbers and back down the hill. Repeat 3 times. Mosey to football field.
Crossing the Field……..Partner up. Partner 1 runs to the other end of the football field and back to his partner. Partner 2 performs x 10 SSH and bear crawls across the football field. Partner 1 meets partner 2. Switch and repeat until football field is crossed. But the PAX needs to go back across the football field. So instead of SSH, WWII situps it is. Repeat but exercise is WWII situps, x 5!
1 lap around the track…..social lap for PAX members!!
SUPER 21…such a great exercise…….1 merkin, 1 WWII situp. 2 merkins, 2 WWII situps, 3 merkins, 3 WWII situps….keep going all the way up to 21. Mid exercise, Ponch states, “Glad I did not eat a lot for dinner last night.” Almost merlot for YHC’s Q!! YHC thought this would take up the rest of SOT time this morning, but PAX finished with 3 minutes to spare.
Mosey to stairs for a trip up and back down. And one more trip up and than mosey back to the Flag!
Number-ama, Name-r-ama, Announcements: Puppy Pile this Saturday at 0705. CSAUP in October if interested, more to come! HDHH tonight, see backblast.
YHC took us out!
NMS…..Tobit, way TO CRUSH merkins this morning. Sugar Sock asked, “Is anyone else on their knees yet?” Copy…everyone but Tobit! Ponch, great comment mid way through the exercise!!
Ponch-great to meet you this morning. I won’t say keep posting because you drove from Tuckahoe this morning to southside!! Perfect!
Sugar Sock and Tobit, awesome to work out with SOJ regulars that YHC has not seen in awhile! Summer is busy, for sure but fantastic way to start YHC’s day!!
The strength shown by the PAX members is truly awesome and I am humbled in leading!! There is no other way to start a hump day than by posting!!
Only those who post understand!!
Loud and Proud,
Flatline
A Lucky 7 arrived at Washington-Henry ES for a little horseshoe fun
This is how it went down:
Slaughter Start – 5 KB Burpees
COP (ALL IC) – Helicopters, DQ, Arm Circles
Mosey to the bus loop
The Lucky Horseshoe
Using the bus loop:
1 Lap – 20 Merkins
1 Lap – 20 Merkins, 20 Goblet Squats
1 Lap – 20 Merkins, 20 Goblet Squats, 20 KB Swings
1 Lap – 20 Merkins, 20 Goblet Squats, 20 KB Swings, 20 Flutter Kick Presses
1 Lap – 20 Merkins, 20 Goblet Squats, 20 KB Swings, 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
1 Lap – 20 Goblet Squats, 20 KB Swings, 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
1 Lap – 20 KB Swings, 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
1 Lap – 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
1 Lap – 20 (2ct) American Hammers with KB
Victory Lap
Mosey back to the front of the school
Triple Check – Donkey Kicks, KB Burpees, Lap around the parking lot
Numerama, Namerama, Announcements, Emoji took us out
The last time YHC can reminder completing the Lucky Horseshoe was during Tuckahoe Takeover last year and Honey Do was so kind to introduce us to it. Guess what? It still sucks!
Off Shore lead the PAX with YHC trying to keep up. The rest of PAX wasn’t far behind. The PAX made short work of the Lucky Horseshoe so YHC has made a mental note to extend the run next time.
Yard Sale is a donkey kick beast! Not sure if anyone else can go that fast for that long.
Glad to have Lockjaw and Off Shore join us today. Good luck with the rest of your summer tour