Category: Richmond, VA

  • Crazy 8

    6 strong took the DRP and posted for a gloom that was a little drier than yesterday, unless you are Tatu and find the water filled ditch.

    COP warm up – SSH, Helicopter, DQ, LBCS

    Parking lot tracers on the way to the basketball courts.

    Crazy 8’s on the courts – Do 8 of each exercise at each of the 8 baskets, rounds go as follows

    1. Burpees 4, Flutter kicks 4
    2. Wide grip merkins Lunge between hoops
    3. Crunchy Frogs
    4. Jump Squats – Bear crawl between hoops
    5. SSH
    6. Crab Cakes
    7. Freddie Mercuries 4, Burpees 4
    8. Plank (8 second hold)

    Mosey back to the flag for 1 Minute of Mary – Dollies

    COT

    NMM

    The NewMarket clown car is growing as Wilson, Honeymoon and Tatu all piled into Wilson’s ride to join YHC at SOT.  Tclaps to Tatu for posting 2 days in a row, great job today.  You’ll be able to think and speak in the COT soon enough.

    5 of us were standing around waiting for the clock to strike 0530 when a familiar car rolled into the parking lot.  Aisle 5, free of his home improvement and financial burden, is back to join the gloom at SOT. Great to see him and see he hasn’t missed a beat, picking up with the mumblechatter and breaking into his own F3 version of a song during the bear crawls that YHC has yet to get out of his head, “Everything hurts…all the time”.

    Bobber, fulfilling his reputation as the SOJ weatherman and anti-Cantore, verified that the rain had cleared out and posted.  Honeymoon has obviously resigned himself to doing increased quantities of bear crawls in RVA and now complains much less when called.

    Wilson and YHC were disappointed that Hardywood shorted us on the number of burpees at NoToll so YHC called the first round of 8’s as burpees.  Audible to flutter kicks for the second half of round 1 to keep the PAX together.  We did get to finish a full round of burpees adding half again later for a nice round total of 64.

    Similar to Splinter, YHC crushed it and looked great doing it.

    Again, great to see Aisle 5 back out.  In a little 2nd F conversation afterward he reminded me of the many reasons F3 works.  The fitness is great.  The fellowship you get from knowing there will be someone else out there to push you and enjoy it during and after the workout is the glue.  The faith that if you are gone for a little while or are going through something personal that no matter what when you show up you will be welcomed back and supported is the purpose.

    As one of our F3 brothers says to his kids everyday “Be Super”.  Thanks for introducing that catch phrase Lab Rat.  A pleasure to have the opportunity and ability to step up and lead today.

  • Choose Your Own Adventure

    Eight swimmers convened at the Commons for an unstructured and rainy Q at Spider Run.  The PAX gathered under cover and waited patiently for Lab Rat to park before initiating today’s run.  Instructions were light but generally included the following route.

    Route

    • Cross the parking lot and up through fraternity row
    • Right on Hampshire and right again on Hampshire
    • Up Ridge Top to Patterson
    • Left on Patterson and left on Horsepen
    • Right on Waveny
    • 4 milers left on Westham and back to the commons
    • 5 milers right on Westham
    • Left on Woodberry
    • Left on Hollins
    • Left on Baldwin
    • Back to VSF

    Lab Rat sort of took the PAX out while softly promoting his M’s birthday.  Lightning almost struck.

    Moleskin

    No one signed up so YHC took the opportunity at 5:10 to quickly glance at mapmyrun to come up with a quick route… just in case.  It was needed as no one else was prepared.  Or at least no one else claimed to be prepared.  With little general instructions folks went on their way and ended up with differing results.

    Lab Rat had trouble finding parking.  Some of us waited and some of us didn’t.  YHC didn’t.

    Bleeder pulled a Swirly and will never look the same way at another magnolia acorn, nut, cone (whatever it is called).  Cheers to a speedy recovery.

    YHC didn’t realize Marv had a car.  He wasn’t holding anyone’s hand today while arriving at the AO.  Well, he may have been holding a hand but no one could see it.

    TYA rolled up sans glasses and tried to hug a duck (or a bleeder).  He couldn’t see so who knows.

    Saab wanted to be alone today and blew ahead from the start.  He got bored with my 5 mile route and ran circles around the lake, like a dog chasing his tail.

    BT was all matchy-matchy today, sporting lime green top and shoes.  Only his M knows how far the color coordination proliferated.

    Singer posted a PR this past weekend.  Congrats to him and all his earth day goodness.  We have a genuine, i-care-about-the-environment, Al Gore in our PAX.  Make sure you shake his hand next time you see him.

    Splinter was his usual stellar self.  No complaints.  No sarcasm.  His dress was phenomenal.  The PAX would have been lost without him.

    Enjoy your week all.  See you in the waning gloom.

    Splinter

  • Mental Notes

    11 die-hards of F3RVA braved the rain to scout and break in a new AO in soggy style. HoneyDo planted the shovel flag and stood back to watch the PAX assemble. The single Quioccasin Alum present (Swirly) gave an overview of the grounds before a hot-potato Q delivered the inaugural beatdown at HEARTBREAK RIDGE. Here’s how it went down, including actual recorded thoughts of the Qs.

    THE THANG

    Loose Goose Q (Haven’t done this in awhile! 11 PAX at the first workout!?!? PUMPED! What is the disclaimer supposed to be again?)
    Mosey to center field
    Disclaimer
    COP
    – Invisible Jump Rope IC x20
    – Merkins IC x20
    – Russian Soldiers IC x20
    – Imperial Walkers IC x20

    Mosey to the holler between baseball field and track

    Plank while Q gives instructions for Partner Lieutenant Dans:
    – Partner 1 climb hill and do 10 Lieutenant Dans
    – Partner 2 do 10 Merkins and Plank until Partner 1 returns
    – Repeato 3x audible to 2x

    Honey Do Q
    Mosey around 1/2 of track to the pull up bars and other bars (WTF are these? 2 pull-up bars and a bunch of Romper Room crap. USELESS. Oh wait, Jerkins!) near the road. HoneyDo assesses the situation & develops the plan. With partner, do the following:
    – 10 Dips
    – 10 Jerkins
    – 10 Pull-ups
    – Repeato all 2x
    – Plank when done
    “Swirly, whatcha got for us?”

    Swirly Q (Real time recall of a specific phys ed class sometime in the early 80’s. Oh yeah baby! Reliving the good ole’ days!)
    Mosey around 1/4 of track to bleachers on the parking lot side. Bleacher madness:
    – 20 dips & 20 incline merkins on bleachers
    – Run around to other side of track
    – do 20 dips & 20 incline merkins on bleachers
    – Run back around to parking lot side of track

    Toga Q
    Mosey to game day snack shack (Quick check for prices on soft pretzels, chili dogs and slurpees. Refocus. MUST DELIVER BEAT DOWN.)
    Rotation of pain:
    – Plank with feet on wall, climb to Balls to the Wall
    – American Hammers IC x20
    – Burpees OYO x10
    – Wall sits
    – Repeato all

    Garbage Plate Q (I do not care that we’ve done shoulder and pushing exercises almost the entire time. More, more, MORE!! Bwahahahaha!!)
    Mosey around 1/3 of track past bleachers on parking lot side, stop at the hill. Q states: “This is the hill. This is the hill we will bear crawl up backwards”
    – Bear crawl up hill backwards, SSH at top OYO x15
    – Repeato hill climb and SSH
    – LBCs OYO x20
    “Malpractice, you’ve got 5 minutes!”

    Malpractice Q (I can jump small buildings in a single bound. Fences are nothing.)
    Unauthorized Access:
    – Run down the hill, hop the fence, across the field, hop the other fence, and do 10 Merkins. Come back, do 10 Merkins
    – Repeato until time expires.

    COT

    NMM

    YHC was floored at the # of PAX that posted today for what was billed as an exploratory look at the new AO. 11 strong — WELL DONE!!! As the cars kept rolling in, it was obvious that this was not just a simple scouting, but a full-fledged launch.

    HoneyDo did a quick check and found that “The Ridge” is already taken as an AO name. But to his disbelief, the clearly better “Heartbreak Ridge” was not claimed in F3 Nation. Schedule request submitted and awaiting Corporate approval, pending completion of said approver’s daydreaming about his 7th grade crush.

    The sight of the shovel flag waving at the top of the hill in the rain and under the lights while we did American Hammers was breathtaking. I love moments like that when I’m reminded of our great country and in the same moment the camaraderie that we have with F3.

    It’s an honor to work out & live life with you gents. I look forward to continuing to build the West End territory of F3RVA with all of you.

  • It’s Sandy Out There

    Four convention weary warriors, including 2 FNGs, shook off the lure of the fart sack for a special “F3 hits the beach” beat-down, Amelia Island-style. Here’s how it went down.

    The Thang:

    Brief intro to F3 for the FNGs, then jog around the hotel patio, dodge the furniture, and hit the beach

    COP

    SSHs x20
    Don Quixote x10
    Imperial Walkers x20
    LBC’s x20
    Heels to Heaven + Rosalitas x20

    BLIMPS

    Burpees x10
    Lunges x20 (down and back)
    Imperial Walkers x30
    Mercans x40
    Plankjacks x50
    Squats x60

    Mini-Dora (10-20-30)

    Step ups x10
    Dips x20
    Mercans x30
    In between, sprint from benches to water’s edge

    Touch-a-Tree (well, Touch a Beach Chair)

    10 People’s Chair
    8 LBCs
    6 Reverse Crunches
    4 Flutter kicks
    2 Balls-to-the-Wall

    Sand Traps

    25 yard bear crawl
    25 yard lunge
    25 yard sprint
    25 yard sprint backwards

    Round of Mary

    Box Cutters x20
    Nolan Ryan x10 (each side)
    American Hammers x15

    COT

    Number-rama, Name-a-rama, announcements, YHC took us out.

    COT

    Number-rama, Name-a-rama, announcements, YHC took us out.

    Moleskin

    F3 took on the dunes in front of the Ritz-Carlton Amelia Island this morning, and the PAX gave as good as they got. Any workout that is literally “on the beach” adds a challenge and a beauty not present at other AOs. The breeze, the waves, the stars, (eventually) the rising moon, and…the sand. Pppffffttttt!! The sand ends up all over…shirt, shorts, shoes, hair (well, YHC has no hair), mouth, and every crevace in between. Plus, soft sand insidiously ups the challenge (and the pain) of every run. YHC loved every minute.

    T-claps to FloRida for co-Qing this morning. FloRida’s suggestion over drinks last night was the impetus behind today’s workout. As a result, FNG’s Staubach and Jersey Boy jumped at the chance to experience F3. Well done, FloRida.

    Speaking of FNGs…Welcome to Jersey Boy (Ridge Muley) and Staubach (Bruce Brizzi). Strong effort from both of you, and YHC looks forward to seeing you all in The Gloom again at the next insurance industry event.

    Lastly, solidarity with FloRida as his youngest has just obtained the dreaded driver’s license and congrats to Staubach on his youngest finishing grad school. Always great to hear about successful kids and hearing proud F3 dads share their parenting stories.

     

  • April Showers Bring Old Glory Flowers

    7 Hungry PAX Members woke up from their winter naps to post on this wet but sunny and 70 morning for the Spring edition of “Old Glory” in DaVille

    THANG

    Old Glory
    1 mile run in front of the schools, across the school bus parking lot to the track and around to the back side of the school to the field next to the HS teacher’s lot.

    Complete as many laps in 30 minutes with the follow exercises:

    • 1st Corner – 20 Merkins
    • 2nd Corner – 20 Jump Squarts
    • 3rd Corner – 20 Burpees
    • 4th Corner – 20 WWII Sit ups

    Mosey Fun Run back to front parking lot. Each PAX member grabs the SF and mosey on.

    2 Minutes of Mary – Plank Style

    Plank Jacks IC
    Up & Down Planks IC
    Elbow Planks (1 min)

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    With the weather being the way it was YHC was interested to see who were show up. As the regulars came rolling in, YHC was happy to not have to do this alone.

    YHC had lead the first “Old Glory” of year back in Jan when it was cold and wet. Maybe a pattern as begun (well in Circle K’s mind at least)

    Mumble Chatter was centered around the races come up this weekend and next month (Colonial 70, Filthy 5k Mud Run, and Bust the Banks Trail Half) that DaVille PAX members were participating in.

    The PAX push through it today with the “needle” rain coming down. Each member completed atleast 5 laps of “Old Glory”.

    Glad to see Sturgeon back in the PAX. Way to crush it today.

    Announcements

    • Ashcreek 5k May 20th. Sign up at Ashcreek5k.com and use promo code EARTHDAY for $5 off before the 29th. Use team name “F3RVA” when signing up. 5k is a 8am and Kid’s Fun Run is at 9am. F3 will have a booth. Come out and help spread the word in the community!
    • Circle K shared with the weather getting warm it’s great to remind some PAX’s members about coming out
    • Good Luck to those running in the Ragnar Richmond, Colonial 70 this weekend!
    • Those that want to track their “Old Glory” workouts, here is the link: https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit#gid=235075204

    SPIT ON THAT!!

  • Super Worms

    “Raise your words, not voice. It is rain that grows flowers, not thunder.” Rumi

    8 warriors rose to greet the dawn of a new day.  It went a little something like this.

    COP:  SSH, IW, LBC, FM X 20, Merkin X 10

    Lazy Dora:  100 Merkin, 200 LBC, 300 Squats.  One partner completes 10 merkins and the other partner planks, alternating to 100.  20 LBC and 6 inches alternating to 200. 25 squats and hold squat alternating to 300.

    F3 Lesson Ladder – This is an exercise that builds upon itself.  Each round keep the existing exercises and add a new one.

    Round 1) B

    Be yourself, but be the best version of yourself – Run to end and complete 3 burpees.

    Round 2) B + E

    Everyone has something to give – Elbow planks X 10

    Round 3) B + E + S

    Showing up is the hardest and easiest thing to do – WWII Situps X 15

    Round 4) B + E + S + U

    Up the mountain – Mountain climbers X 20

    Round 5) B + E + S + U + P

    Purpose and a plan can complete just about anything – American Hammers X 20

    Round 6) B + E + S + U + P + E

    Environment matters.  Not wind or rain, but whom you surround yourself with – Merkins X 25

    Round 7) B + E + S + U + P + E + R

    Rise up.  It’s on you to get it done – Jump squats X 30

    5 Min Of Mary – Merkin X 20 IC, WWII SU X 20 IC, Helga X 20 IC

    Numberama, namerama, Flashdance lead us out.

    Field notes: Great job gents!  It speaks volumes about you to show up in adverse conditions and absolutely bring it.  You guys crushed it.

    The video above is from the 1987 MISL Championship Run of the Dallas Sidekicks (who beat the Tacoma Starts in overtime of Game 7 after being down by 2 goals in the 4th quarter with three minutes to go).  The star player was the great Tatu.  Our newest FNG likes soccer and has tattoos, so this only seemed fitting.

    It’s been two years since YHC got the first taste of the F3 Kool Aid and just over a year that it became a very important part of my life.  This post could get long and rambling really quick if YHC wrote out all the lessons from F3. YHC has gratitude that runs very deep for the men who show up everyday and give of themselves.

    News: Barring any worm related issues, Wilson will be hosting Lee Trevino in May.  See him for details.

    Be super,

    Hardywood

  • Breaking Bread, Mending People

    5 posted on a Sunday evening to prepare and serve food to some awesome folks rehabbing from various surgeries and other ailments

    The Thang and NMM:

    F3 RVA has committed to supporting Breaking Bread on Sunday evenings every month going forward.  This was at the second time we have been out there and the second outing was even better than the first.

    We posted at 530, got dinner ready from folks and began to serve (after an inspiring pre-meal prayer from Toga).  After serving all the patients, we grabbed some food for ourselves and sat down with folks for a meal.  Dinner was pasta with marinara or meat sauce, salad, garlic bread and a cobbler with ice-cream for dessert.  Second F during dinner was awesome.  These are normal everyday folks trying to get back on their feet after some sort of medical emergency.  Great to hear their stories and listen to their optimism.  One gentlemen I spoke with talked about just taking each day to get a little bit better and hopefully in a couple months he will be back to his old self.  These guys are struggling through life with the same vigor that we all put in at workouts.  One day, step, merkin, burpee, or whatever at a time to make yourself a little better than when you started.

    Highlight of the evening was the post cleanup Bingo game.  Honestly, I thought playing Bingo was going to be completely lame.  But, whatever the group wants to do, I was up for.  Boy was I wrong.  The amount of smack talk and enthusiasm during the Bingo game was amazing.  The residents were pumped and Toga, Mudface, Chewie and Lab Rat were letting the smack talk fly.  YHC had the privilege of calling the game and when I suggested we pack it in, the crowd begged for at least one more game.  Added excitement for the game was that we were competing for some awesome prizes (provided by the residents).  Candy bars and $1 scratch tickets were the prizes for winning.  You would have thought we were playing for a million bucks.  I can’t wait to play bingo again with folks (Insert your favorite joke about TYA being old).

    If you have not had the opportunity to do this 3rd F yet, jump in.  It is a blast and the residents could not be more grateful for the little bit of help we provided.  Honeydo is Q’ing next month, so reach out to him for details for our next outing.  It is 2.0 friendly.  Thanks to Hardwood….Ok, Lab Rat for finding this opportunity for us.  It was a great way to top off my weekend and start a new week.

    TYA OUT

  • Four Horsemen

    Four tried and true Batteau OGs carried themselves into the gloom for a Monday morning workout.

    Mosey to bottom of stairs – warm up – 20 SSH, 10 box jumps OYO, 10 Don Q, 20 slow bending squats

    Mosey down to lake. Lap 1 – Indian run, runner is the Q and chooses when to sprint to front. Several Qs called for 10 count merkins along the way.

    Lap 2 – merkin ladder up to 10 at light posts, no man left behind.

    Mosey up back stairs.

    Lindsays – dips and squats, run up and down stone stairs when finished.

    Mosey up near tennis courts. Partner up for leg throws, three sets of 20

    1,2,3s at pull up bars. 1 pull up, 2 burpees, 3 WWII, then 2 pull ups, 4 burpees, 8 WWII, etc up to 5 pull ups.

    5 MOM – Q around the circle – leg lifts, Helga, Freddies, plank dips.

    mosey back to flag.

    Moleskin-

    great job today guys. Thought the numbers might be low due to the weather on a Monday, YHC was happy to see ol’ trusty Swirly kicking around the AO as usual so it wouldn’t be a solo job. Good way to start the week, nothing too flashy, just get the blood flowing after the weekend.

    Congrats to the Blue Ridge runners, way to go. Sounds like quite the course. YHC also ran a half on Saturday, half a 10K. It was glorious.

    -Singer

  • Midnight Lasagna Party

    3 1/2 marathon virgins and three veterans posted for our countries toughest 1/2 Marathon (Blue Ridge Marathon in Roanoke)

    The Thang:

    13.1 miles, 1890 feet of climbing, 1890 feet of descending, a trip around the star and an ascent onto Peak wood drive for some champagne and strawberries.

    NMM

    We all successfully completed the actual event.  The run, with its elevation changes, was no joke.  I think of it as running the two mountain goat hard legs of the BRR (legs 31 and 32) back to back with a few extra miles thrown in for fun.  A few notes on the race itself

    • Times were (approximately) Rosie 2:05, EF Hutton 2:15, Splinter and Taxi Cab 2:22 and Swirly and TYA 2:35
    • Splinter had another occurrence of his post grandfather mountain experience.  When I saw him right after Swirly and I finished, he looked awful.  No color, shivering and generally looking miserable.  He grabbed a couple space blankets, rested and ate for a bit and looked much better a 1/2 hour later.  He had been battling a cold for a few weeks and knew right from the start that pushing the run wouldn’t be wise.  Smart move, given how he looked afterwards
    • All the virgins slayed the race.  For a first 1/2 experience, this was a tough one to bite off.  Each runner easily (relatively) tackled the race.  Impressive performance gents, couldn’t be happier to see you accomplish that
    • As mentioned by the PAX several times there was a lot of talent in the race (having nothing to do with actual running skill).  Swirly and I, despite all our best efforts, could not shake several runners right in front of us for the last 6 miles.
    • Best marked and one of the best organized races I ever done.  Volunteers were awesome, tons on folks out there in the rain cheering people on, and pre and post race activities were awesome

    Now on to the real story of the weekend, the other crazy things that happen along the way at a CSAUP

    • Post race the boys ordered a take out pizza for the crew.  YHC was very skeptical as they got one pepperoni pizza for five people.  Please people, you just ran a 1/2 marathon, live a little and get a couple pizzas, you earned it.  I was proven completely wrong when Splinter got back in the van with Pie.  It was enormous.  I don’t think it would fit most cars.  It clearly wouldnt  fit in a compact or subcompact.  It might fit in a midsize car, but I am not sure.  The delivery vehicle must be a flat bed truck or full sized pickup.  Despite its size, the boys eventually finished all 8 enormous pieces of the Pie
    • Post race four of us jumped into Smith Mountain Lake.  It was awesome.  The water was a bit chilly, but could not have felt better.  It completely reinvigorated me after the race.  As a side note, here, Swirly did not get into the lake and did not shower until Sunday morning.  How he could do that, I do not know
    • Swirly had an awesome dinner the night before the race.  He ordered an appetizer sized portion of ribs with a side of fries.  What came for him was 3 very small ribs, and the tiniest baked potato I have ever seen.  Despite the fact that Swirly ordered this himself, he blamed all the other PAX members for this outcome because somehow we all should have know that this would happen.  Side note, I went to the Kroger post race since YHC cannot eat pizza, looking at the choices, I really wanted to get some chick breast, but upon seeing the 1/2 rack of ribs, I had to order the ribs because of Swirly’s prior night experience.  Dinner was good, but service could not have been worse.  Our waitress couldn’t have been older that 14 and couldn’t seem to remember anything that Taxi cab asked for.
    • Prior to the race all PAX were giving advice to the 3 1/2 marathon virgins.  One of the big subjects that was discussed was bag balm.  The BRR veterans were extolling its many virtues and explaining all the places it must be applied.  The virgins seemed a little skeptical until splinter joined us and reiterated the importance of it and negative implications of not using it.
    • As you all know, swirly has a way with works (e.g,, Steady is the drip that wears the rock away).  He was up to his old antics and during the trip came up with what I think should become Bag Balms tagline: “Bag Balm is WD-40 for the Balls”
    • I will say from the beginning, that YHC did not participate in the event described below.  I went to bed before its occurrence. At about 8 pm, Taxi Cab, Hutton and Rosie went to the store to get something for dinner.  When they arrived back they reported that the ribs they were looking for were all put away.  In its stead, Taxi had purchased a frozen Lasagna.  Not an individual serving, but a party sized platter.  He popped it in the oven at 9pm and it was ready at midnight.  Since I was asleep, I do not know how many participated in the Lasagna party, whether keys were dropped in a basket, or any other details.  I do know there was a significant amount of bag balm missing in the morning
    • We watched a ton of playoff hockey on Saturday.  Swirly is learning the sport, but could not stop asking what quarter it was, how many people where on the court at the same time and where was OTT (Swirly, it is somewhere between Belarus and Belize)
    • I love F3 guys.  When it was time to get ready to leave and clean up the house, not a work was spoken, no duties and responsibilities were assigned.  The PAX with no direction, simply completely cleaned the house up and got the van packed for home.  Everyone just jumped in and did what needed to be done.  We were gone in 20 minutes and the house was back to its pre-event state.
    • Thanks to Rosie for hosting this event.  Vanna was awesome and the parents lake house could not have been better.

    If you haven’t been on a CSAUP road trip yet, schedule on this year.  The weekend was a series of comedy routines with a little run in between.  A true please, gents.

  • Like Teets on a Bull

    6 presented themselves on a windy wet morning to start the week off F3-style. This is what transpired – give or take.

    COP: SSH, DQ, LBC, Imperial Walkers

    20’s: Donkey Kicks (20), B-Crawl to marker, perform alternating exercise: 20 reps each (Heels to Heaven, Merkins, High Jumps, WWII), run to next marker and perform 20 Jump-squats. Continue for 20 minutes

    10 Derkins then run to courts. Traverse side to side alternating Bear Crawl, Crawl Bear, Polar Bear, Crab Walk. Perform 20 Merkins on one side and 20 Flutter Kicks (4 cnt) on other.

    Brief Suicides. Perform (something) when you reach the end of the court

    Abbreviated Doras: 100 Merkins then 200 Heals to Heaven…Partner runs across court and performs 3 burpees.

    NMS

    Having been officially with F3 for 2 years (or a year and 6 months if you were to ask TYA), YHC finally attempted a timed-set of exercises. Not too much mumble-chatter to report, and YHC hopes that it was due to the PAX remaining sufficiently winded.

    Of note, YHC had set his 25 dollar Timex to track time for each exercise. This method proved useless**, however, as YHC repeatedly sat on his watch during the exercises and would thereby reset the timer. An audible was called later due to poor time keeping.

    Announcements:

    YHC is pleased and impressed we have two separate contingents performing relay races this weekend. Given those who had completed the race in Roanoke this past weekend, I believe we all appreciate both those who participate in these events, and especially those who help organize them in the first place… Aye!

    Saab abides

    **See Back Blast title (in the parlance of West Virginia denizens)