Category: Richmond, VA

  • Don’t step in the Fudd

    A mildly moist group of 11 hardy souls, including 1 FNG, posted on another beautiful day at the Punisher for YHC’s VQ.  Here’s what went down:

    COP: 20 SSH; 13 Don Quixotes; 15 arm circles (frontwards then backwards); and 40 LBCs.

    Mosey to the picnic tables for a round of 10 burpees; 20 derkins; 30 WWII sit ups; 40 flutter kicks; and 50 Freddy Mercuries, with a quick run to the light pole and 10 jump squats between each set of exercises.

    Next hit the basketball court for 5 merkins, then bear crawl to the other side for 5 more merkins (go back and forth 3 times).

    Then mosey to the jungle gym and partner up for 3 sets of 5 pull ups and 20 partner leg throws.

    Followed by some quick sprints on the basketball court, 50/75/100%.

    Mosey to the front of the school.  With your partner, alternate wall sits with laps around the parking lot.

    Then back to the flag for two merkin rings of fire followed by 20 LBCs and the COT.

    Moleskin:

    After some debate, we named the FNG: “Double Bag,” for his sensible choice of footwear liners.  On the ride home in Saab’s clown car, we debated about changing the name to “The Weather Man,” based on the FNG’s attire for the day.  I agree with Honey Do, that “Double Bag” allows for double entendre, so we will stick with the original name.

    P.S. I am pleased to report that none of the PAX stepped in the Fudd.

  • Inaugural F3 RVA CSAUP…”and it’s not even noon yet…”

    44 intrepid gents presented themselves for the first F3 RVA CSAUP.  The following is just some of what transpired and YHC has no doubt there are countless other stories to be told here…

    Swirly Q (Dogpile):  COP in amphitheater.  Perform the following on each step (18 steps total):  10 Merkins, 15 Dips, 25 LBC’s.  Run (3.3 miles) to next AO – Punisher

    Circle K (Punisher):  COP.   Perform exercise at 3 points…25 LBC, 25 WWII, 10 Burpees.  Three rounds…first round, Lunge from point to point, second, Kerioke, third round, bear crawl from point to point.  Quick COP at end and then run (3 miles) to next AO (Mary Munford)

    Sippy Cup (Mary Munford):  COP.  First round:  Person throws frisbee.  PAX runs until frisbee lands.  Perform 5 merkins and then “crawl” to frisbee (alternating bear crawls, crab walks, broad jumps, one legged bear crawls, others?).  11’s:  Jump Squats and LBCs.  6’s:  Burpees and Merkins.  Run back to original AO beginning at Grove (2.5 miles).

    Swirly leads COT.  Adjourn to cookout thoughtfully prepared by Circle K.

    Moleskin:

    Beginning the first workout in the pre-dawn hours, the PAX appeared to fill the entire space of the amphitheater.  After a few disclaimers and a warning to “pace yourselves fellas” for the long morning ahead (i.e. 3 hour workout) Swirly began the COP.  Given the large number of PAX, the outright enthusiasm shown by all – the sound of Swirly and the PAX hitting their cadence resonated throughout the park…It was all the Q and PAX could do to keep chubs from forming and continue the work at hand.  As everyone began the first exercise and advanced up the steps, initial concerns regarding the lack of mumble chatter were quickly laid to rest as the-usual-suspects made their presence known.  Once everyone advanced to the top of the amphitheater, the PAX proceeded to run through the city toward the next AO with at least half a dozen flags in hand.

    As the PAX began to filter in to Punisher, they were greeted by Circle K who had a full set of provisions available for everyone to refuel.  Once everyone was  accounted for, Circle K took the Q and led us through the aforementioned beatdown…It’s a frickin’ triangle people!  It was about that time that YHC realized this was no ordinary workout and we weren’t even half way through.  The mumble chatter of surrounding PAX was alive and well, however, which made the call to advance toward our next AO seem to come somewhat sooner than expected.

    It was during the run to Mary that YHC extended an offer to carry Hampton Roads flag being carried by Dreamliner.  Having carried a flag during prior run, little thought was given to the fact that this was  a) a different flag and b) an industrial grade flag built by RVA brethren.  It was at that point that YHC’s pace slowed considerably and he began imagining running with one of Honey Do’s sand bags as a mild form of relief.  Tclaps to Dreamline and the rest of the H.R. contingent for carrying that flag through all three legs!

    As the PAX filtered in to Mary they descended upon the provisions which were well received by all.   Doner Kebab, who was experiencing a bit of chafing, began polling the PAX for some form of lube to ease the friction.  Although no one seemed to carry DK’s preferred brand, Big Tennessee (BT) did offer up a pack of his “One Wipe Charlies”.  Not knowing if the wipes were suitable for the area upon which DK was looking to apply them did not stop him from giving it a go.  YHC learned later that DK was demonstrating odd contortions during the COP due to a burning sensation brought about by the Charlies-wipes.

    Sippy led the 3rd Q with his usual precision and timing.  Despite leading a PAX which had been moving for over 2 hours, he brought a workout that was diverse and kept everyone on their toes, if not knees.  (YHC personally did not have any ability to perform one-legged bear crawls…on a good day they represent a challenge…after running several miles they were fairly impossible.)  Sippy then gathered us up at Grove and gave final instructions on how to get back to the starting AO and conclude the workout.  Offers were extended to “race” for those who were willing – a challenge taken up by some…not taken by YHC by the way.

    As we circled-up we took inventory of those who were there throughout the morning and present.  Marv took us out with some highly inspirational words.  Many then adjourned to the tailgate where Circle K already had a fire going with his weenies roasting.

    Acknowledgements:

    Extreme thanks to Circle K, Sippy Cup, and Swirly for pulling this together.  Provisons, logistics, and leadership were outstanding!

    Particular thanks to Circle K for purchasing all provisions, ensuring proper provisions were available at each AO, and for pulling together an awesome tailgate.  IMPORTANT:  If you haven’t already, PLEASE throw some deceased-presidents Circle K’s way – in whatever amount you feel appropriate.

    Thanks to “Lab Rat brewing company”.  I know a lot of effort goes into making what I personally view as an outstanding product…

    Thanks to the Hampton Roads PAX for making the trip and joining in our first ever CSAUP.  We look forward to attending your first someday

    I am certain there were many more achievements and stories, which I look forward to hearing about in the back blast.  Thanks for a great day gentlemen.  I am truly proud and always appreciative to be part of such a fine group.

    Saab abides.

     

  • He’s a Mudder. His Mother was a Mudder. His Father was a Mudder.

    It was a Saab Q, but as he is penning the Epic Poem of the F3 Richmond CSAUP from yesterday, Up Chuck is ghost writing this one.

    3 Pax sallied forth for a drizzled Sunday, Muddy Sunday run.  Conditions were, one might say, muddy.  After the obligatory discussion in the parking lot of options…out-and-back vs. loop, more gear vs. less gear, muddy trail vs. hard asphalt, here’s how it went down:

    The Thang:

    Saab led us on a warm-up run southbound on Nichol Bridge followed thereafter by a retracing of our steps (more to follow on this).  The PAX chose to continue on the North Side Trail towards downtown.  The PAX split at the parking lot above Texas Beach into Short Run and Long Run.  Short Run was an out and back to that point with the Long Run continuing on the NST (or, given the conditions, perhaps IN the NST is a better description) to Belvedere.  YHC and Saab continued on terra firma through Oregon Hill on Pine, Holly, China, Cherry, etc. until reaching Idlewood, which the PAX then generally followed back to Fountain Lake, Trafford Rd. (abutting the VITA Trail), Boulevard, and down Love Hill to the parking lot.  In total, YHC estimates Long (ish?) Run in the neighborhood of 6-7 miles.

    Moleskin:

    Hats off to Two Can and Saab for joining YHC today.  After bailing out early yesterday in order to fulfill coaching duties, YHC went to bed Saturday feeling that he left too much energy on the table at the CSAUP.  All F3 Richmond PAX can relate to the spiritual crash the day after a Swirly Q (“I NEED more upper body!  How can I get more upper body?”), but rather than try to get even more jacked, YHC decided to hit the trails. Muddy Sunday ensued.  Skies were grey and cloudy and dark and grey, so absent Two Can and Saab, YHC could easily have listened to a few more Podcasts in the car and bagged it.  But, the sight of a couple PAX was all the push YHC needed.  Thanks, fellas.

    Saab led us on the Nichol Bridge in strong fashion.  Starting up the south side incline, Saab experienced the bane of all distance runners: the uncertainty that comes with the nagging question,”Did I lock my car?”  While Saab was reluctant to delay the PAX, F3 is about team work.  YHC explained that Saab had two options: 1) return his car, with all PAX accompanying him, in order to verify the security of his car, wallet, and phone, or 2) continue on the run knowing that Saab would be dogged throughout the run by two things: a) the nagging thought that he had not locked his car, and all his important physical possessions would be stolen, and b) YHC continuously mentioning the nagging thought that Saab had not locked his car, likely resulting in all his important physical possessions being stolen. YHC believes that Saab silently considered, “If ‘defenestra’ is the Latin root for throwing someone out a window, what is the Latin verb that means “to vomit (or,’to Up Chuck,’) off the Nichol Bridge?”

    The Saab Mobile secured, the PAX hit the NST, which proved a little more Slip Slidin’ Away than Simon and Garfunkel could have imagined. Mumblechatter ensued.  Thus, after the one-way trip down NST, the PAX thought better of Buttermilk and the Loop, opting for the hard roads home.

    Today was a spur of the moment run for Two Can.  Props for pounding through on a sloppy Sunday.  Quite a mudder.  YHC is looking forward to hitting the trails with Two Can on a drier day…dry trails = happy trails.

    Thanks to Saab for pushing me.  Even though our total was only 6 or 7 miles, it’s nice to be at a spot where 6-7 miles feels like a short run.

    As someone has to abide at the end of every Saab Q, Up Chuck abides.

    Announcements:

    BRR sign up underway.  September 7-9.  Get out there.

     

  • A Mélange @ GridIron

    A foggy morning greeted five of the GridIron Faithful who brought their KBs to the AO for a Three Period contest that went something like the following under a Tri-Q:

    Thang:

    First Period (EW) —

    Three sets of 2-hand KB Swings, right-hand cleans, left-hand cleans, right-hand snatches, and left-hand snatches (40 secs/20 secs off).

    Eight sets of Curb KB Pullovers (Tabata 20 secs on/10 secs off).

    Second Period (WD) —

    Three sets of Dips, KB Goblet Squats, Merkins, and LBCs (alt. APDs) (40 secs on/20 secs off).

    Pole Smokers and other

    Third Period (Attila) —

    Split into two teams – alternating KB Farmers’ Carries and LBCs, Crab Cakes, APDs, and IWs.

    Four Corners – run and karaoke medley with Merkins, APDs, Monkey-Humpers, and LBCs.

    Sudden Death —

    x25 Curb KB Pullovers IC

    COT:

    Numbers & Names; announcements; division of duties: another Tri-Q next week with NightCrawler taking a Third for his VQ as a F3RVA RedWood. Closing Prayer by YHC – supplication for guidance, discernment, and wisdom.

    Moleskin:

    Glad to have NightCrawler back in the fold – the FlyOver during COT impeached NC’s claim to have taken down all lawful fowl in the Old Dominion. In the Curb KB Pullovers NC found relief for his Buttstock-induced upper body pain. He dedicated himself to selling F3 as a tonic for other Elmer J. Fudds.

    FlipPhone spoke what every KBer has asked at least once – exactly how does one avoid the KB wrist smack – consensus among the PAX: avoid the death grip. We’ll miss you next week while you’re away camping – hope you select better camping weekends than J’ville who seems partial to extreme cold, winds, and fire.

    WD and Attila, as per the norm, verbally jousted for 60 minutes for the hearing pleasure of the GridIron audience. Attila thought he had the last word but WD finished strong – real STRONG.

    Terrific workout this morning – thanks to all!

    Solid 2F at Enstein’s.

    “Then sings my soul, My Savior, God, to Thee, How great thou art, How great thou art!”

  • Inauguration Perspiration

    23 fighters arrived on the scene to be inaugurated into a beat down that was well worth the alarm clock and pain. The shovel flag was planted, fist bumps were exchanged, side bumps were given and this is how it went down…

    Mosey around the church building to get the blood flowing. The PAX circled up to get inaugurated and we launched into the morning’s work.

    COP – The first “100 Days” Warmup

    All IC – 100 SSHs, 20 Imperial Walkers, 20 Mountain Climbers, 20 Copperhead Squats, 20 Don Quixote, 20 Hillbillies

    Get To Work, F3 PAX…

    Partner up – One set ran to the far side of the parking lot.

    Each group did the following: 50 LBCs, Broad jump burpees to the middle of the parking lot, lunges to the far side of the parking lot, 50 LBCs and plank up. Repeat going the other way.

    Bipartisan Beat Down

    Meet in the middle of the parking lot and then do 100 LBCs, Bear crawl to the far side of the parking lot, 100 LBCs and plank up.

    Leadership in the Dark

    Mosey to the field. Find your partner in the dark and get to work. 200 merkins total. One partner did the merkins while the other ran across the field to the road and back. Continued until all 200 merkins done. LBCs until everyone was finished.

    Bipartisan Repeat

    Mosey back to the parking lot and meet in the middle. Do 50 LBCs, Crab crawl to the far side of the parking lot, 50 LBCs. Continue to do LBCs until everyone finished.

    100 Day Finish Line

    Mosey to the flag. 100 SSHs IC…

    Numberama, Namerama, Announcements.

    Psycho took us out.

    Moleskin

    There is only one January 20th, 2017 and today is inauguration day. This day called for some perspiration from the PAX – some “inauguration perspiration.”

    As is always the case, The Creek’s parking lot was buzzing by 5:20 am. Some of the PAX have bought into the intense side bumps that greet guys as they roll out of their cars. Nobody got hurt today but we can’t promise that in the future…

    23 guys ranging from age 8 to age 60 launched out into the workout with reckless abandon. The YHC wanted to find a new warmup location since we have been settling into the same location. We blazed a trail through the normal spots and circled the church building.

    We circled up and the stragglers make there way to team. YHC shared how it was inauguration day – OUR inauguration day. He said, “Repeat after me using your F3 name… I, <insert name here>, do solemnly swear that I will faithfully execute the office of the F3 PAX and will to the best of my ability, preserve, protect and defend the right to receive a F3 BEAT DOWN!” He followed up with, “you have been inaugurated. Now it is time for your first 100 days. 100 days of PAIN!”

    The PAX got right to work with YHC’s favorite discipline of the 100 SSHs. The Creek and Daville are growing in strength with this fun-filled adventure of SSHs. Emoji kept trying to throw everyone off by yelling out numbers that were way ahead of the pace (e.g. yelling 39 when we were at 9 or 99 when we were at 49). This has become an Emoji special. The rest of the workout included exercises of 100 or sets that added up to 100.

    YHC demo’d a broad jump burpee and Abacus seemed to be impressed with the broad jump. Abacus is not easily impressed. Chow-DAH chimed in and said that it must be the year of the FROG in the Chinese calendar. (Note: YHC is 51% Chinese. He is technically 1/3 Chinese according to his middle school friends in Jersey because he was good in math, horrible in ping pong and never took karate – that description probably wouldn’t fly in our culture today but it is still true).

    The transition from the parking lot to the field always messes everyone up because it is pitch dark. The change from the bright parking lot lights to nothing causes an unpredictable vertigo-like response that can mess with the senses. That provides a perfect opportunity to trick the body even more! The PAX ran through the field in the dark and YHC witnessed numerous near collisions. Beautiful.

    The PAX rolled back toward the parking lot and YHC had a slower ending in mind before Abacus or someone who sounded like Abacus said something like, “Really? Already? That’s it…” That prompted YHC to run back another set of the parking lot exercise with the crab crawl. It was quite a scene to see 23 men take off across the parking lot like a bunch of scared crabs in a Maryland crab hunt (whatever that means).

    The final set of 100 SSHs was not greeted with enthusiasm. YHC was wondering if this would break the crew but everyone pushed hard to the end.

    The old adage, “The workouts do not get easier BUT you will get stronger” undergirded today’s fun fest at The Creek.

    A final highlight came when we brought it in. We huddled up and stood there awkwardly for 10 seconds. Everyone looked up and YHC said, “Look around. Look at us. We are crazy enough to do this and we are better for it. This is a gift. Now, go and find at least one other man who needs to get out of the fart sack and have his sad clown syndrome killed at the root!” Psycho took us out with a bold prayer and we all launched into our day.

    It is an honor to have lead this crew of fighters this morning. We all are facing life’s challenges. The good news is that we do not have to face them ALONE. We have God’s help if we look to Him and we have one another for support, encouragement and accountability. Let’s keep it rolling!

    The Carpenter

     

  • Storming The Fort

    11 runners and 2 bikers came out for another installment of Friday’s RAMM

    Number off by 1s and 2s and form two columns as we mosey as a group into Windsor Farms.  Upon entering the greens, partner up and perform the following:

    4 partner burpees (each)

    run

    8 Boo-Yah Merkins

    run

    Elbow Plank

    The Pax converges and goes deeper into Windsor Farms.  When we got to the Civil War earthworks, we stormed up and over into the trench, performed 5 burpees, and bear crawl/crawl bear out the other side of the trench.

    A nice Mosey down Sulgrave to Queen Charlotte and over to Portland.  Partner up with someone your own size for partner carries up the hill.  Three rounds with the following exercises:

    Round 1 – 10 hand release Merkins

    Round 2 – 25 PLT

    Round 3 – 40 LBC

    Mosey on to Cary St and circle up in the thick grass triangle.

    10 APD and 21 American Hammers IC.  Hot potato to Swirly for Flutter Kicks and hot potato to Sippy for elbow plank walks.

    Run home using Cary to Malvern to Grove.

    YHC took us out.

    Since we were doing a boot camp with a run tomorrow, I figured we should taper a little and intersperse our run with a boot camp today.  Lot’s of options back in the neighborhood to switch it up a bit as we took in the sights.

  • Blue Ridge Relay 2017

    BRR is the 7, 8, and 9th of September.  Yes, that is a long way out, but registration fills up quicker and quicker each year.  We are planning on getting our registrations in by mid February.  Please let us know if you plan to run so we can figure out how many teams to sign us up for.

    Also, if you are interested in driving for BRR let me know.  It is a great way to get the experience and learn what the race is like.

    TYA

  • Moby Dick

    “I know not all that may be coming, but be it what it will, I’ll go to it laughing.” – Herman Melville

    14 fearless warriors slayed the Thrusday FS and rose to the challenge of dominating this fine midweek morning.

    Now, the rest of the story.

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

    Fantastic 400s – Complete 4 loops around the dirt track.  At each of the corners perform an exercise.  Corner 1 merkin, corner 2 WWII sit-ups, corner 3 squats, corner 4 dips.  On lap one perform 10 of each exercise.  Lap 2 perform 20. Lap 3 perform 30.  Lap 4 perform 40.

    Superman 11s – Partner up and complete 1 partner burpee at one end of the soccer field.  Run to the other end with partner and complete 10 Boo-ya merkins.  Back to the start for 2 partner burpees. Run again and complete 9 Boo-ya merkins.  Etc to completion.

    Mosey back to the flag.  Numberama, namerama, Swirly lead us out.

    Moleskin – Great job fellas.  TClaps go to Bleeder for not missing a beat upon his return, Swirly for SLAYING this workout and the the great Flashdance.  On the Fantastic 400s he crushed the workout.  Mublechatter was high this morning during the COP and subsided quickly once the work began.

    The title of the post came from an old joke “How do you eat a whale?”.  The answer is one bite at a time.  Doing some of the higher volume exercises is intimidating at first, but bit by bit progress is made.

    Also, YHC has only one other whale joke that would have been hard to come up with a title.  “How do you give a circumcision to a whale?” The answer is with four skin divers. Three summers at stand-up comdey camp with Gallagher and that’s the result.

    YHC will put in the permanent file that 11s are great, but partner burpees at a long time.

    News – The only podcast in the world that isn’t sponsored by Blue Apron or Freshbooks is out.  The F3 RVA chapter of the Order Of The Cincinatus has recorded, produced and shared with the world a podcast.  You can find it here – F3RVA Podcast

    CSAUP January 21st – Please confirm your attendance on the pre-blast.

    Share a Tent with Toga – Nothing to cause alarm.  Just a bunch of hot sweaty guys in the woods in short shorts in a tent.

    Be super.

    Hardywood.

     

  • Complex Morning

    14 (no, that’s not a typo) posted for what was written up as the “Nine Minute Complex from Hell.”  The hard working PAX made it look easy.., for the most part.

    Thang:

    Warmup COP with failing bluetooth speaker: SSH, Good Mornings, Scapula Merkins, Scorpions, Don Quixote, Mtn Climbers, unweighted goblet squats

    9 Minute Complex, under weight the entire time except swing burpees (that instruction is for Rosie)

    One-Hand Swing x 10-15 ea. hand
    One Arm Clean x 10-12 ea. hand
    One Arm Snatch x 8-10 ea. hand
    One Arm Clean and Press  8-10 ea. hand

    Lunge x 10-12 ea. leg

    Single Leg Deadlift x 10-12 ea. leg

    Two Hand Swing x 15
    Goblet Squat x 10-12
    Push Press x 8-10 ea. hand

    Swing Burpee x 10

    2 minute rest while doing leg raises on the curb

    Repeat 9 Min. Complex with 1 minute rest doing pull overs on curb

    Circle up for “kb ring around the rosie” with two of the PAX completing 2 laps of farmers carry until everyone has completed the carries.  Flutter kicks to finish it off

    COT: The Carpenter took us out

    NMM: First and most importantly, prayers to Gumbo after the passing of his mom last night.  Having just been through this, the support of this group was huge for me, and I know everyone is there for Gumbo and his family.  Thoughts and prayers with them in the days ahead

    Random/much less important stuff:

    • Great to see The Carpenter and Mud Face come in from Daville.
    • Rosie thought he could do the swing burpee without putting down the weight, but he decided against it.
    • JVille was rockin a super sexy bowhunter look with his new RealTree hat.
    • Doner Kebab and family may be departing our shores after tomorrow.., but then I guess we would need to build a wall around the Atlantic as well?
    • and Honey Do got fixated on one word in the exercise list that became a recurring theme.  Since Saab is an expert at junior high humor, I’ll let him figure out the word for the day.

    Announcements:

    • CSAUP this Saturday
    • See Swirly if interested in Smokie Mtn Relay (4/21)
    • See Toga if interested in Rangar relay (4/28)

    Stay Classy,

    Toga

  • We may need a foghorn…

    This morning 7 Southside RVA stalwarts and 1 cotter enjoyed the muggy and foggy conditions at SOT.

    Here is what went down.

    CoP

    • 20 X SSH
    • 12 X Don Quixote
    • 20 X Imperial Walkers
    • 15 x Arm Circles
    • 10 X Windshield Wipers
    • 10 X Merkins

    Mosey to first street light at large bus circle

    Ascending Burpees at each Street Light 1 to 8 (Running Forward)

    Descending Burpees Merkins at each Street Light 8 to 1 (Running Backwards)

    Mosey to Bball Court 

    Catch a Bear 

    • Partner 1 – Crawl Bear down bball court
    • Partner 2 – 10 Diamond Merkins then Bear Crawl to catch Partner 1
    • Repeat for 5 rounds (50 Diamond Merkins for each partner)

    Catch a Crab

    Noah’s Arc (a Splinter Reboot)

    • Using the Lugnut track on the bball courts each pax member planks facing partner.  PAX performs 2 merkins, then 1st 2 partners sprint around the lugnut track.
    • Repeat until all PAX performs one lap.

    Mosey to Stairs at Front of School for 5 minutes of LBCs

    Mosey to front circle for Partner Runs

    • 1 – Flutter kicks AMRAP (Switch to LBCs after 2 rounds)
    • 2 –Run lap around circle

    Mosey back to VSF

    COT

    Numberama, Nameorama, Announcements

    • CSAUP this Saturday 1/21 (See Pre-blast and respond if you plan to attend)
    • F3RVA PodCast is now up (See Pre-blast – Audio Needs Work – Wilson)

    YHC Took Us Out

    NMM

    Above 50 degree temperatures are rare for January mornings and this AM served as a nice break from the cold. It was also warm enough to allow for Wilson to shed his LBTs for the workout.  Shortly into the workout the PAX was likely wishing that Wilson had more coverage in that area as his 4th F started strong during COP.  In responding to inquiries about dinner last night, Wilson informed the PAX that he dined on Ramen noodles.  This prompted significant mumble chatter and questions on whether Wilson was back in college.  This chatter and laughter also disrupted YHC’s count, which was obediently maintained by DK (thanks DK).  Throughout the remainder of the workout this trend continued as if a foghorn was blowing to notify the rest of the PAX of Wilson’s presence.  The warm weather also brought a cotter back to SOT as it allowed for Bobber to break from F3 hibernation and get in some good work (Welcome back Bobber…the cold is really not that bad J).

    YHC also decided to pull a few audibles this morning.  The first of which came after the ascending burpees.  YHC had considered doing descending burpees but was especially winded after the ascension and changed to merkins…if you can’t do it…don’t Q it.  The 2nd audible came after Catch a Bear.  That was especially tough as no breaks were planned between each partner rotation.  The plan was to move into Catch a Crab after that, which would have involved crab cakes and forward and backward crab walks, but YHCs shoulders had other plans.  Also during this it was evident that Wilson and Rosie had explored almost the entire set of bball courts and probably needed a break from hand walking.  Not wanting to give the shoulders too much of a break, YHC then led the PAX to perform Noah’s Arc.  This was a reboot of an exercise Splinter led during a Dogpile last year, and YHC had wanted to include this at SOT for some time.  After the shoulder blast at the Bball courts the PAX moved into some catch up work on LBCs w. 5 minutes of them.  Hopefully that allowed for some good catch up for those committed to the monthly challenge.  Last exercise was a partner check which involved running and some good ab work.  YHC partnered with Wilson during this exercise and was warned by Honeymoon of the Ramen odor that Wilson left behind during each rotation.  Silent foghorns are the worst.

    There was a fair amount of mumble chatter after COT about the F3 RVA Podcast.  YHC has checked out a few of them and can attest that they are very entertaining and informative.  Case in point came this AM as during a particular tough part of the workout, YHC was inclined to ask LugNut if he was ‘feeling ok’.  Thankfully, YHC had listened to episode 3 and  was informed that this question may trigger a medical incident for Lugnut.  Potential disaster averted.

    Men, as always, it was a pleasure and honor to lead you all this AM.  Thank you for indulging the many varied exercises and YHC’s lead today.

    Till next time.

    McRib