Category: Richmond, VA

  • Send me an Angel

    15 F3 faithful and 1 Rad FNG got out of the fartsack this morning to put in some real work before the day began. HoneyDo, apparently still recovering from a previous workout (or his nighttime side job), planted the shovel flag as the PAX assembled. Here’s what followed:

    THE THANG

    Mosey to the NW corner of the grounds to find… lots of basketball and tennis courts!
    Plank while awaiting the rest of the PAX. Disclaimer

    COP – Merkins IC x10, Russian Soldiers IC x15, Freddie Mercurys IC x15 (slowly), Imperial Walkers IC x15. Maybe another exercise?

    Mosey to the large plateau/field on the North side of the school grounds

    Ark Loader — do the allotted exercise 1/3 of the way across the field, run to the end and back. Plank and await instructions. Allotted exercises: Bear Crawls, Lunge Walk, Burpee Broad Jumps, Crab Walk forward (arms first), Bunny Hops, Army Crawl. Plank-o-Rama somewhere in the middle.

    Mosey to the holler between football and baseball fields.

    Lieutenant Dan’s Hill — one partner runs up the hill & does 10 Lieutenant Dans at the top (squat + forward lunge L + forward lunge R). Other partner stays at the bottom and does 5 Merkins, then plank. Each partner does 3x. Audible called to do WWII situps during 2nd & 3rd rounds.

    Mosey to nearby flat ground on football side of the holler. Push-o-Rama with recovery exercises built in:
    Merkins OYO x15, LBCs IC x20, Werkins OYO x15, Squats OYO x15, Diamond Merkins OYO x10, Freddie Mercurys IC x15, Stagger R/L OYO x10 each arm, P90X Karen Pot Stirs each arm, Chuck Norris Merkins (knuckles) OYO x15.

    COT

    MOLESKIN

    – A great morning for a beatdown! It’s a pleasure and an honor to get some good work in with you men before most of the city is even awake. As mentioned in the COT at the end, it had been >1 year since YHC had Q’ed and it is great to be back in the saddle. I took some time off during a rough year last year from F3, and coming back to be a regular part of the F3RVA PAX has been an effective and essential part of my journey over the past 6 months.
    – Welcome FNG Krü! Glad to have you, you did an admirable job this morning, both in coming to a group where you didn’t know anyone and in the work you did while there. We look forward to having you back. For those who don’t know the incredible 80’s movie from which his F3 name originates, here are a couple of additional clips that show what you have been missing from your life for the past 31 years. Plus, the bad guy in the movie was Bart Conner! How great is that?
    https://www.youtube.com/watch?v=zQ6AUYa-29o

    ANNOUNCEMENTS

    – 5/19 – golf tourney, talk to Wilson
    – 5/20 – F3 Charlottesville launch. Remember that F3 was a gift from a bunch of guys in NC to us, let’s do the same. Help needed in getting the word out in Hooville and in Q’ing and helping with the first weeks of Saturday workouts. Send email to F3Charlottesville@gmail.com
    – The Q sheet now has Heartbreak Ridge on it. If you’d like to lead a workout at this great new AO, go sign up.

  • Slaying the Beast

    An even 10 posted to DaVille this morning, the weather was here, wish you were beautiful.  Spit and Opus planted the flags this morning while the Q assembled his shoes.  Bonus flag courtesy of Bleeder had the F3 banner flying today.  More on that in a bit.

    -Parking lot tracers (of course)

    -COT

    • SSH
    • DQ
    • IW
    • arm circles
    • merkins (form focused)
    • LBC

    -BEAST

    • WW2 situps
    • merkins
    • burpees
    • Mountain Climbers
    • Carolina Dry Docks
    • WW2 situps

    -BEAST RELAY

    • Pax split into 2 teams of 5 and perform same as above (minus the 2nd set of situps).  Next guy leaves when guy in front completes 3rd set.

    -Mary

    • American Hammers, Heels to Heaven, Freddie Mercury’s, Dying Cockroaches

    -NMS

    Listening to the podcast on Sunday, YHC heard some chatter regarding the beast, and how we havent been doing it lately.  Well, who am I to pass up a chance at an easy Q?  I don’t know about the hard to finish though, as the pax this morning DEMOLISHED the beast and spit out the bones!  We had a little extra time to kill, so I decided to make it a relay, as has been my mode of operations lately.  Practice makes perfect, as this went off without a hitch!  Team #2 (Q’s team) took an early lead, but Lab Rat could not hold off Phonics on the Mountain Climbers and team 2 took over.  With Spike on the anchor for team 1, there was little hope on re-capturing the lead, but we made it close.  Everyone pushed hard and it took a minute to catch our collective breaths to make it back to the flags.

    Upon arrival in the light of day, YHC noticed that the F3 flag was upside down!  Luckily, there were no Seal Team or X-Wing Fighter crossfit groups nearby so as to think that F3 was in distress.  We flipped the banner over and banged out a few minutes of Mary while the Q cried inside (The relay took it’s toll).

    Announcements:

    • Ashcreek 5K May 20th.  Confirmation that at least some people will be doing it the hard way.  If you need to borrow an F3 shirt, I will be happy to lease some of my collection out.
    • New AO at Pole Green Elementary starting soon!  Dry run this Thursday.  5:30 at the school.
    • It’s spring time….and that means it’s EH season!  Ten at DaVille in good weather is not enough, hit up your neighbors and co-workers.  Try to find somebody to bring to a workout.
    • 72 WW2 situps for everybody, the lucky 2 that got them in the relay enjoyed 108.

    No apology of the week yet, but the week is young.  Stay tuned….

    Lab Rat apologizes….

     

     

  • Catching up on WWII

    15 strong and able bodies (including 1 FNG) posted at NoToll this morning looking for brown water and wet field but hoping for no worms.  This is what  transpired…

    Mosey to the back parking lot with an even 12 as YHC was excited that his plan for several partner exercises was well intact only to see some headlights shining on the PAX’s six as we moseyed…damn!

    Circle up for COP, including SSHs, Don Quixotes, Helicopters, Arm Circles (as requested by Flashdance), Merkins, LBCs and box cutters.

    To YHC’s delight, there were 2 LIFOs as Toga and McRib joined the circle…partner exercises still on track.

    Having missed day one of the May challenge (WWII situps), YHC called for 2 minutes of WWII situps.  All but Tog roughed it on the hard pavement. Apparently Ragnar and heat exhaustion resulted in some common sense as Toga relocated to softer ground for the WWIIs.  Oh, and not only does Wilson jump the gun to start runs early, he also finds any way to cutoff a timed exercise short.

    Mosey to the sideline near the pavilion and partner up for a Boo-Yah Merkin & Partner Burpee Ladder.  There were varied and liberal interpretations of YHC’s instructions for this exercise, but here is how they were supposed to be done:

    • Beginning on the sideline – drop and perform 1 Boo-Yah merkin (down, up, clap right hands, down, up, clap left hands = 1), then 1 partner get in elbow plank while the other partner perfoms a burpee with a side jump over planking partner, flap-jack, then run to the other sideline.
    • At other sideline, perform two Boo-Yah Merkins and 2 partner burpees each, run.
    • Repeato, up to 7
    • Al Gore for the six
    • No matter how you did then, this got the sweat going.

    Where in the World is Carmen San Diego…he just showed up LIFO at NoToll and he, DK and Mr Roper? are doing Three-way Boo-Yah Merkins.  That is illegal in 49 States.

    PAX at 15 now, end of partner exercises…

    Back on the sideline for classic 11s – start with 10 WWII Situps and 1 jump-squat, run across, 9-2….down to 1-10, you know the drill.  Another 55 WWII situps in the books.

    Plank-o-rama for the six, then mosey back towards the flag and past it to the Restrooms for a little sprint version of the Triple-Check — whose says the Q can’t be flexible?

    • Partner 1 – BTTW on the bathroom building
    • Partner 2 – Merkins or Derkins if you desire and can use the one bench
    • Partner 3 – short sprint toward the park exit to the first lamp-post and back

    The OYSTER Sprint was in full effect… I see you working.

    Mosey to the basketball courts for another 2 minutes of WWII situps.  All the blood flowing to the Qs head in the BTTW deleted any ideas other than repeating the WWII catch up exercise.

    3 MOM – APDs, Hello Dolly and Rosalita

    Back to the Flag for COT, Number-rama, Name-a-rama and YHC took us out.

    NMS:

    Spirits and mumblechatter were both high this morning and everybody put in solid work.  The fields were “MOIST” but welcome after 2 minutes of WWII Situps on the hard parking lot.  The number of WWII situps for each PAX member varied, but everyone should have made a dent in the challenge today.  Signup and knock them out — https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1244727470

    The Boo-Yah Merkin and Partner Burpee Ladder took its toll.  I love that exercise – you can’t cheat when you are staring your partner in the face or jumping over him.  Thanks Hardywood!

    The Wilson-Honeymoon clown car continues to grow…welcome to FNG Jason (Marmaduke).  New in town (another SOJ PAX member) from Charlotte.  Hope to see you back out soon.

    Announcements:

    • Galactosemia golf outing – May 19.  4-somes are filling, so if you want in, get in now.
    • New AO (Heartbreak Ridge) at Quioccasin Middle School (I think?) in the West End on Tuesdays.  Hope it went well today.
    • New AO coming soon on Thursdays in DaVille
    • Keep sending C-ville names to LabRat (F3charlottesville@gmail.com) and let him know if you can clown car out on May 20 to help out.

    Have a great day men.  Thanks for letting me lead.  Always a pleasure!

    No more Gumbo for you!

  • Arm Wrestling 101


    4 arrived at the AO; 1 by Foot, 1 by SUV, and 2 by German cars, all participating in a Hot Potato Q, Ready or not this is how it went down, more or less.

    THE THANG
    Mosey to COP
    20x SSH
    10X Merkin
    20X LBC
    20X Imperial Walkers
    2 -14x Helicopters
    20X Don Quixote
    20X Arm Circles

    Mosey down the Steps
    3-10X Dips
    3-10X Durkins

    Mosey to the Hill
    Pair up
    Run while other parter Lunges, Walk out Merkins, Board Jump Burpee to the top on hill alternating to the top.

    At the Parking lot,
    Run to the Other Picnic Shelter
    Dirty McDeuce between Shelters
    12x Merkins, 24x LBC. 36 WW2 situps.

    Mosey Back to Flag Area
    Jane Fonda workout

    Mosey to Tennis court
    From the net,2X Crawl Bear to Fence, 20X Donkey Kicks Bear Crawl back to net.

    Mosey back to Flag
    COT, Flipper took us out

    Moleskin

    Swirly and YHC were first to arrive at the AO, and at 0530, YHC and Swirly were still the only two people at the AO, Swiper arrived just as the SSH were commencing, Flipper was not too far behind him.

    As the PAX rolled through our pain and torment this morning, YHC could not remember Swiper’s name, to the point when YHC handed the Hot Potato off to him, YHC had to ask his F3 name; at which point YHC said, “it’s all yours,” at which point Swiper continued to tell me his real name, and the remains of his life story; YHC had to be slightly more clear. “The PAX is now going to do whatever you tell us to do.” Swiper made the decision to run back towards the Flag, so he had time to contemplate what brutal exercises he could inflict on THE PAX. Lock Jaw, Swiper may need a lesson from you on how to count.

    As the PAX wrapped up after an excellent take out from Flipper, Swiper was sharing a story of how he was much more of a runner, which was clearly demonstrated during the Dirty McDeuce, Swiper’s wife had commented that his arm wrestling ability was much better now that part of his workout regime included upper body exercises; keep getting after it Swiper.

    Bleeder Out.

  • Are you the Gatekeeper?

    A strong seven showed to Punisher on a morning for a true 70 and sunny day. With the Shovelflag planted we got after it:

    COP – SSH, Freddy Mercurys, Alabama Prom Dates, DQS, Arm Circles.

    Mosey to Basketball court for 1-2-3-4. Four corners- Squats, Merkins, WWII situps, Monkey Humpers. Start at 10, increase by 10 up to 40.

    Borrow the 2 tractor tires- each man flips tire 5 times while pax does Jump Squats. Repeato.

    Mosey to St. Francis Arboretum  (SFA) for touch a tree. Bear Crawl to tree, 10 Merkins & LBCs. 2 rounds, then increase to 15 and add 5 burpees. Last round increase to 20 and 10 burpees. Mosey back to school for some Mary and ROF.

    NMS – YHC wanted to remember his grandfather on what would have been his 100th birthday this morning. Hence the 19, 17 in the COP. The 1-2-3-4 added up to 100 of each exercise. YHC is the 2nd, named after his grandfather and he set a high bar for me.

    On to the fun stuff, welcome to FNG Keymaster, aka Vinz Clotho, Keymaster of Gozer. Nice work this morning! Great to have Goldberg back, hope your back cooperated this morning.

    Mumblechatter chatter before the beatdown focused on Splinter’s perfectly groomed hair. No need to primp your coif before a Honeydo beatdown, as it may end up tussled at the end.

    Fudd set the pace this morning, followed instructions, and was downright jovial. The 2 tractor tires were a bonus, YHC couldn’t pass up the chance to play with them.

    The newly dubbed Saint Francis Arboretum was a blast with the mixture holly leaves and needles to roll around on. WWII situp count this morning was 120.

    Announcements – May challenge is up WWII Situps.

    Silent Assassin signing off.

  • Be careful what you wish for

    As the calendar turned to May, 6 redwoods, including a RiverRun virgin posted to kick off what could be the official start of BRR training.

    Start out with minimal warm up Twin Twin Team Lane and onto Brigstock into Salisbury.  4+ mile route straight to Ellesmere and down Ashwell through Tarrington.  5 milers take the Mt. Hill loop and follow the same route down Ashwell.  Back to the school up James River Road (that is a nice slow incline to close out the run).

    THANG

    Great to see Upchuck out at RiverRun this morning.  YHC had thoughts of avoiding the hills but when Upchuck pulled into the parking lot I know we had to hit the hills.  No one comes ro RiverRun hoping for a nice flat run.  The shorter route was a little longer than 4 miles, sorry about that Lugnut.  Upchuck thought he was the only one on the trails yesterday but found out this morning that Lugnut made his way out there too.  Lugnut did not follow the normal F3 timing and posted at 2pm with his M.  That’s the heat of one of the hottest days of the year so far, way to push Lugnut.

    Lugnut congratulated Gumbo this morning for Gumbo’s advancement in the world of corporate law.  Wilson, coming in late to the conversation, congratulated Gumbo on what he thought was Gumbo 2.4.  He was quickly corrected and Gumbo made a quick call to the doctor just to be sure.

    YHC and Honeymoon discussed BRR training during the run and no matter what your expected mileage, it is time to kick it up to start putting in the miles. If TYA has his way with competing teams, you’ll want to start getting those miles in. You know, you against you…See TYA if you are interested.  If you are reading this you are interested, sign up now.

    Congrats to the F3RVA teams that completed the Colonial 70 and Ragnar.  That was some brutal heat you ran through, great job.

  • 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

  • Geriatric and Pediatric-Colonial 70

    Six F3 RVA PAX assembled at YHC’s house at 1145pm for the short trip to Courthouse Park at the Hanover Courthouse to tackle the backroads of Hanover, New Kent and Charles City counties before taming the Capital Trial.  YHC informed TYA earlier in the day to come to YHCs external office to wake him from his 2 hour nap before leaving.  In pure TYA form, he came flying in the door at 1140pm and we almost lost a team member as YHC damn near had a heart attack.  After Helix and Hat Trick arrived, we completed the packing of the EMC Mechanical van (Thanks for the Corporate Sponsorship Bleeder) and the adventure began.  Upon arriving at the start line, which had not been set up yet, the PAX assisted the race director in establishing the official start line and got out team packet.  (You cannot start a race without a start line).  Now that we are all official, let the race begin.  This is how it went, I think because with the lack of sleep, YHCs memory was a little fuzzy.

    Leg 1-7.96 miles-Helix got the team headed in the right direction at 1:02am.  As a Relay Race virgin, team captain, TYA, thought it would be a good idea to throw Helix in the deep end and give him the first leg.  TYA was right (Yes TYA, YHC just typed that)  Helix crushed the first leg by completing it in a little over an hour.  Helix enjoyed his run and said it was eerily quiet on the Country Dark roads.

    Leg 2-5.30 miles-Circle K received the wristband from Helix and set off on a straight run through very familiar roads.  YHC concentrated on keeping up the great pace set by Helix and finished in just under 50 minutes.  YHC had some chores to complete the prior evening (cutting the grass) and it took about fifteen minutes to sweat out the three coldbeers for hydration post grass cutting. Other than that, rather uneventful run except for the deer on the side of the road near the exchange zone.  YHC concurred with Helix that it was rather humid for 200am in April.  YHC also appreciated the escort from Hanover police across four lane Route 360 at about mile 4.

    Leg 3- 7.66 miles-As the last Geriatric member of the team to run, TYA set off in the correct direction for a run in high humidity.  As the F3 RVA PAX knows, TYA sweats like polar bear in Florida, and given the humidity, we knew he would be drenched when he arrived at the next exchange zone.  True to form, TYA appeared as though he stopped at one of the houses along the route for an early morning swim.  TYA indicated this was the best run for him, but he gutted it out in true F3 RVA form.

    Leg 4-10.46 miles-For the longest leg of the race, team captain (TYA) nominated the 15 year old track athlete.  TYA was right again (Damn, two time in the same backblast) as Hat Trick was flying.  The Geriatric team members realized they still had to be parents while on the adventure and we stopped on the side of the road to wait for Hat Trick at about mile 5.  It is a good thing we drove fast, as Hat Trick was running about 7 minute mile and we did not have to wait long.  The EMC van rolled ahead and as we cam to a right turn in the course, TYA exclaimed “Hat Trick won’t miss this right turn” and the PAX proceeded to the next exchange zone.  As we waited for Hat Trick’s arrival, we remembered a pretty steep and long hill along the route and the PAX thought that may have slowed Hat Trick’s blistering pace.  So we waited a little longer.  (Helix starting to get a little worried).  So we waited a little longer (Helix getting a little more worried).  With the anticipated arrival time now completely blown, we sent TSB off to begin her leg and the PAX went on a search mission for Hat Trick.  Fortunately, the EMC van found Hat Trick about a mile from the exchange zone. (Helix can breathe again)  He missed the turn that TYA said he couldn’t miss (TYA was wrong, now that bitter taste is gone) and added about two mile to his run.  Don’t worry Hat Trick, it was TYA’s fault.

    Leg 5-7.37 miles-With Hat Trick safely collected, TSB was continuing the steady pace.  She crushed this leg, as the sun came over the trees she arrived at the exchange zone with the Tron still lit.  It was until about fifteen minutes later that the PAX realized she was still wearing the Tron and it was still turned on.  It’s all about safety.  Speaking of safety, in true TSB form, she told a story about stopping at mile 7 of her leg to safely relocated a frog to the side of the road, returning it to its more familiar surroundings and frog family.  TSB “It’s all about Frog Karma”  This is also where F3 RVA ran into F3 Hampton Roads.  It was good to catch up with fellow F3 brethren.  During our conversation, it was brought to our attention, the F3 Hampton Roads motto is “We do whatever F3 RVA does, we just do it better”  Instead of 70 and sunny, apparently it is always 75 and sunny in F3 Hampton Roads.  Imitation is the best form of flattery.

    Leg 6-2.21 miles-K-Swiss awoke from her nap and stepped to the batters box for the first leg that did not require a head lamp or Tron.  She leg whipped her way to the next exchange zone in a rather expeditious fashion as she barely broke a sweat on the short distance.

    Leg 7-8.92 miles-Helix takes the wristband from K-Swiss and slogs through his second leg, as the humidity is starting to go up, instead of down.  (Which is what Helix heard on the news).  His stopping point was at the Harrison Lake Fish Hatchery.  When the EMC found a parking spot, we were greeted by two puppies that just wanted to hang out with F3 RVA.  As we climbed out of the van, the puppies were all over TSB and K-Swiss. That might have had something to do with the fact they were feeding Sports Fan and Junior (YHC took the honor of giving them F3 names) peanut butter pretzels.  K-Swiss was so enamored with Sports Fan, she tried to hide him in the van when YHC walked away.  Could you imagine what YHCs M would have said if we arrived home with a dog from a 70 miles relay race.  K-Swiss would have blamed it on TYA.  (She is a quick learner)  The story ends well for a K9 f3 members, a local EMS crew took the dogs and was going to find their homes, which had to be somewhere along the course, as they arrived with an earlier team running the relay.  (In true F3 form, they just wanted to get a good workout in, before starting the day.)

    Leg 8-8.27 miles-Circle K left the fish hatchery to run the first leg on the Capital Trail, which is a great place to run or bike, as you do not have to worry about traffic at all.  As YHC started this leg, the skies were still overcast, but TYA was going to the next exchange zone to begin his run in order to beat the sun and heat for the Pediatric portion of the team.  TYA darn near drowned his first leg, so his plan was to run Leg 9 without his shirt.  As we have all witnessed, TYA without a shirt requires sunglasses.  And it worked because about half way through this leg, the sun came out and the humidity increased even more.  In order to keep consistent, YHC is blaming this increased heat on the shirtless TYA.  Anyway back to this leg, YHC had a steady pace until about the 4 mile mark.  Just picture the wheels literally falling off a car.  That is what YHCs leg felt like.  The heat finally caught up to YHC, but he hobbled through the last 4 miles with the assistance of fellow teams giving YHC H2O refills.  I started with two and finished by drinking four.

    Leg 9-7.27 miles-Helix collected YHC and somehow got YHC into the EMC van (Bleeder, I am trying to mention the company name as many times as possible, as stated in the Corporate Sponsorship contract) and we were off to pick TYA up who was running at the same time in order to beat the heat.  TYA was waiting for us when we arrived, still shirtless and still as bright and white as usual.  TYA absolutely crushed this leg and was already recovered when we arrived.  Thanks to the prolonged prior leg by YHC.

    Leg 10-2.21 miles-Hat Trick was determined to redeem himself from his previous, self induced longer run.  He completed the leg in 14 minutes, followed by a 5 minute cool down run.  Enough said!!!!!  (Oh to be 15 years old again)

    Leg 11-Before TSB began this leg, YHC and TYA told her that the end of her run would be pretty cool as she had the privilege of crossing the bridge at the mouth of the Chickahominy River, where it joins the James River.  She would have a beautiful view at the finish of her last leg.  What we did not know, is that there is a pretty steep incline on the bridge (to account for the taller boats that traverse these waters) and there was not a bit of shade for about a mile before the half mile bridge.  Did I mention (thanks to TYA taking his shirt off) the sun had burned off the overcast skies and it was hot.  (Just ask the PAX that was running the Ragnar).  As TSB arrived at the exchange zone, she immediately told her father (TYA), that Bridge was awful because the heat was not only reflecting off the pavement, but now it was reflecting off the water.  (And the view was not that great)  Take notice that this was directed only towards TYA, and not YHC, who was building up the view as much as TYA.  Hence, the Bridge was TYAs fault.

    Leg 12-6.88 miles-K-Swiss was the appointee by the team captain, TYA, to bring us home.  This proved to be the right choice (I had to close the BB with TYA being right about something), as he understood this leg would require complete determination to complete in the heat.  As TYA is fully aware, gymnasts are pretty bada@# athletes and full of determination.  The EMC van (There’s another one Bleeder) ran about two miles up the course and found a shady spot in a parking lot to wait for K-Swiss and replenish her H2O, as the heat was really in full gear now.  She met us just as she was warming up, grabbed another H2O and off she went.  The EMC van again went another 2.5 miles up the course and waited for K-Swiss to repeat the same process.  By this point, K-Swiss was bouncing along like the Easter Bunny at and Egg Hunt.  (Did I mention this was the longest distance K-Swiss had ever run in her enitre life.  The longest she ran while training was 4.5 miles).  After getting lost twice (this was YHCs fault, as he was the navigator), we corrected our route and found another spot to meet up with K-Swiss.  Upon arriving at said spot, YHC asked TYA why he did not find a tree to park under.  Answer, there wasn’t a tree to be found, we were next to a field that was a mile long.  And here comes K-Swiss.  The bounce that was there was replaced with the expression of “I think I am in an oven” when she reached YHC for yet another H2O bottle.  The EMC van moved along to the finish line which was closer than the PAX initially thought.  K-Swiss rounded the corner for the last 1/4 mile and she had turned into a Red Solo Cup.  The entire Pax ran back to help her reach the finish line and cross together.  Immediately upon arriving, YHC took K-Swiss into the shade and poured 4 bottles of H2O over her head and down the back of her neck.  She never complained, as she was cooking.  At the finish line, the race party was in full swing and F3 RVA gathered with F3 Hampton Roads to break bread and drink multiple coldbeers.

    Leg 13-Circle Ks house-After everyone had returned to their houses, we reconvened at Circle Ks for some well earned homemade BBQ, hotdogs, and all the fixins.  The entire PAX showed up with their families to watch some hockey and just chill out.

    NMS : It was an honor and privilege to participate in this event with two great adult PAX and their respective 2.0s.  YHC learned a couple of things from this event:

    Doing something challenging with your 2.0s is very rewarding.  Not a single complaint was uttered, just going out and crushing each leg.  Hat Trick (Helix 2.0), TSB (TYA 2.0) and K-Swiss (Circle K 2.0) showed what F3 RVA is really all about.

    TYA cannot drive and look at a map at the same time.

    Determination, Willpower, and Discipline is what gets you through these events.  All three were on full display from the entire PAX.

    TSB loves frogs.

    K-Swiss loves dogs (YHC already knew this, but we really do not need a third dog.)

    Hat Trick is very competitive

    Helix may not say alot, but his example is an example the entire F3 RVA PAX can learn from.  His determination adn resolve are second to none.

    TYA loves these events.  As evidenced by the complete organization and coordination of all activities.  The entire PAX say “THANK YOU”

    Circle K

  • May Monthly Challenge – WW2 Sit ups!

    Honeydo has been overruled for May by Spit and Opus!

    May challenge is 3500 WWII Sit ups. Daily numbers should average about 117 per day.

    Q’s be sure to get creative with this one! Also let’s get a good turn out this month PAX. If this guy in the video can do it you can do it!

    Splinter has already updated the challenge spreadsheet.

    SPIT ON THAT!!

  • 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.