Category: Richmond, VA

  • A Hokie @ a Spider Run !

    8 Strong posted this morning @ Spider Run and this was the route…

    Run out of  campus – through TYA’s bat cave – up and over the bridge down the ramp to rock falls road – back up the ramp over the bridge through the shopping center – through campus and back to the flag! The 6 milers added a nice new hill to this route which I’m sure the 5 milers will get the opportunity to experience soon:)

    Mumble Chatter : The Corporate truck was full of laughter this morning. YHC and TYA noticed Saab running in the gloom towards the truck and he joined us as well as Splinter. Once Splinter arrived we had a quorum and the corporate meeting could begin.. The topic was Saab and his 1% body fat – TYA said Saabski’s member is what made up the 1% and as you can imagine things escalated from there !!! YHC was thrilled to see EF Hutton post @ Spider run and he did a fantastic job for his first time out – well done dude – come on back.. TYA is in the best running shape I have ever seen him in – dude looked like he could have run another 20 miles this morning – keep it up TYA – awesome work man!  Bleeder left the pax instantly as he sped away on his bike saying to YHC – don;t wait for me bro I gotta get some miles in – atta baby Bleeder! Not sure where my buddy BT was this morning but never fear corporate will find out 🙂 The 6 milers crushed it this morning even finding a new hill to run thanks to Splinters GPS…

    Great job this morning guys – what a beautiful morning and a great way to start the day… Big thanks to Saab for taking us out…

    Announcements : Splinter has the March HDHH – stay tuned on details for that ( Splinter usually sends out a spread sheet – and you know he loves to explain the instructions 🙂  it’s sure to be a good time- big thanks to Splinter for hosting! There are some runs coming up and you can still participate if you have not signed up for an event yet please do so – we have Bel Monte – Smokey Mountain Relay – and Ragnar…

    See y’all in the gloom – Swirly out…

  • The Valley of the Shadow of Death

    Psalm 23:4 “Even though I walk [workout? do burpees?] through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff they comfort me.”

    10 warriors, including 1 FNG, left their beds and pillows in order to enjoy a beat down in the gloom at DaVille this morning. The shovel flag was smashed into the ground, cars stormed into the parking lot and the workout went something like this…

    Mosey to bus loop and move off to the side…

    COP

    50 SSHs, 10 Don Quixotes, 20 Freddie Mercuries, 20 Imperial Walkers, Arm Circles (10 / 5 – reverso), 50 SSHs

    Mosey to the tennis courts behind the middle school

    Count off by 4, go to your station number and work through the following:

    • Station 1 (Merkins), Station 2 (WWII situps), Station 3 (Werkins), Station 4 (American Hammers)
    • Round One – 15 of each exercise, bear crawl between 1 and 2, 3 and 4, crab crawl between 2 and 3, 4 and 1.
    • Round Two – 10 of each exercise, bear crawl between 1 and 2, 3 and 4, crab crawl between 2 and 3, 4 and 1.
    • Round Three – 5 of each exercise, lunge between all stations
    • Meet in the middle upon completion to plank

    The Valley of the Shadow of Death

    Mosey into the darkness and through the valley and back up to the far fence for 11s

    • 10 burpees, sprint through the valley and up and then 1 LBC
    • Decrease burpees down to 5 (due to time constraint) and increase LBCs up to 6

    Mosey back to the Flag

    Numberama, Namerama, Announcements, Spike took us out

    Announcements – Ashcreek 5K (http://www.ashcreek5k.com) on May 20th, 3rd F spiritual workout (The Shining) at Rise & Shine Diner on Thursday mornings at 6:30 am.

    NMS

    YHC wasn’t sure what to expect since Circle K and Lab Rat were taking a road trip to No Toll this morning, Emoji was away on business, Abacus had an early meeting and others had shared that they were more committed to their pillows than the discipline of working out…

    The PAX came to work and we worked hard. There was limited mumble chatter during the bear crawls and crab crawls except for Mudface and Yardsale. They may have been implementing a strategic delay tactic to survive. YHC has to admit that he thought that there were two tennis courts instead of three. He called an audible for the third round and switched up the crawls to lunges. That didn’t make it easier but it tricked more muscles.

    YHC promised some new territory this morning and he delivered by taking everyone into the “valley” behind the tennis courts. Psalm 23:4 came to mind in planning for this workout in the valley (Even though I walk [workout? do burpees?] through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff they comfort me.) All kinds of connections can be made with this…

    This valley is a far cry from some of the terrain that is available at Dogpile and other AO’s but it gave us a taste of the ups and downs. Kit Kat located a massive hole in the ground that could have taken someone out and smashed an ankle for months. He graciously dropped his jacket over the hole so as to avoid unnecessary screams and potential crutches. Has anyone ever posted with crutches before? That thought went through YHC’s mind…

    It is getting lighter outside and the rising sun provides some breath-taking views in the morning. Every member of the PAX should be encouraged by the benefits of the discipline of getting up and stepping up to fight back the Sad Clown syndrome and rejecting mediocrity through posting to these workouts. Every day is a gift and F3 shines a bright light on that truth as we get to fire it up with other men who are looking to go on offense in this world.

    Let’s keep pressing on!

    The Carpenter

  • Remembering a forgotten Washington

    Six strong came out to River Run on a crisp and clear morning.  Here is what went down:

    Mosey to end of Betty Weaver for COP:  SSH, Merkins, Flutterkicks, IWs, DQs.

    Partner up.  1 partner runs loop while other does Derkins.  3 Rounds.  Mosey to baseball field to honor George Washington’s oft forgotten sister: Lindsay Washington.  Lindsays were:  Jump Squats & Carolina Dry Docks.  Then sets of PLTs (supposedly created by Lindsay Washington) 25 each x 3 sets.

    Mosey to parking lot. Grab a post for Incline Diamond Merkin Indian Run.  Last man does 10 diamonds, runs length of lot and back.  Mosey back to flag for Mary:  Alabama Prom Dates, Freddy Mercurys – stop mid exercise to relocate PAX (more on that later) – Finish up American Hammers.  We had some time left so finish up with 2 rounds of Human Centipede and end with ROF.

    Name o Rama and Gumbo took us out.

    NMS-   This was YHCs virgin voyage to River Run. YHC must admit this AO is as bountiful for pain as advertised.  Mumblechatter at the start was about the mid-level temps, almost short sleeve weather but all PAX opted for long sleeves.  Rosie pulled a Sippy Cup and ran to the AO leaving us with an uneven 5 at 5:28 but Gumbo stated McRib would be surely coming in hot at 5:29.  True to form he did and we got started.

    On the initial mosey McRib shared that he hurt himself again in an incident with a Pig and Stilts. This leaves YHC to ponder if McRib is more accident prone than his initial fall that precipitated his name change from the beloved Kevin Bacon.  Maybe if some PAX could go to Kevin Bacon’s IMDB page and research his roles to see if Mr Bacon has ever played an accident prone character in a movie – and then we look at renaming McRib to that character’s name…

    There was some skepticism to the accuracy of YHCs claims that A) Lindsay Washington existed and B) she is to be credited with creating PLTs.  Since Lockjaw did Lindsays as well on this Presidents Day that cannot be a coincidence, remember Lockjaw knows his history…

    During the mary circle at the end Wilson caused the entire pax to relocate. Some PAX were gagging and close to tossing merlot. YHC then messed up in the human Centipede by being directly behind wilson, not a good idea.

    Post beatdown Mumblechatter focused on the NoToll Qs tomorrow. Davillians taking a foothold in the heart of Southside? Will there be a trailer at the AO? Guess PAX will have to post to see.

  • Over The River And Through The Woods

    “Pressure is a funny thing.  The wrong kind of pressure can make you buckle.  The right kind of pressure can make you stronger. The challenge isn’t to avoid pressure, it’s to chose the right kind.”

    9 warriors rose to the dawn of a new day.  The air smelled of pre-season tulips and southside domination.

    It went a little something like this.

    Mosey down 42nd to Riverside to the 42nd Street JRPS entrance.  COP IC – 20 SSH, 15 Imperial Walkers, 20 LBC, 6inches + arm circles forward, 6 inches + arm circles backwards, 10 merkins.

    3 Rounds of 20 dips & 10 decline merkins.  Upon completion mosey to bottom of the stairs.

    3 Rounds of 20 LBC, 30 Squats, 40 SSH & run to the top of the stairs.  Upon completion mosey down service road along the river.

    11s  – Captain Thors, Boo Ya Merkins. Upon completion mosey to Reedy Creek entrance and the base of Hillcrest.

    5 Burpees OYO run up Hillcrest.

    20 Merkins at the top of Hillcrest.

    Mosey back to flag.  First ones back burpee till all men are accounted for.

    Numberama, namerama, Fudd lead us out.

    YHC got the call from Toga to be a replacement Q.  Upon confirmation YHC desired to keep the theme alive of getting off campus at our established AOs.  Thanks for the entertaining the wanderlust and curiosity of YHC.  Most importantly, any day surrounded by good friends that is started hearing the sounds of a river and greeted with the sunrise can only be successful.

    It was awesome to see a big crew out for Batteau!  Thanks for coming in Phonics, Fudd, Upchuck and Slurpee.  Welcome back Love Seat!  You crushed it today.

    Be super.

    Hardywood

  • Tricycle Rides Again

    Four of the faithful and one Kotter posted on a perfect morning in the western reaches of RVA. Johnsonville (YHC) planted a VSF and took Q, and this is how things went, more or less:

    COP warmup: SSH, don quiote, imperial walkers, LBCs

    Mosey to other side of parking lot continuing warmup: hillbillies, dancing hillbillies, regular Alabama prom dates, single leg Alabama prom dates, single leg Alabama prom dates (other leg).

    Elevens with burpees and Lt. Dans

    Mosey over to concession stand building. Partner up. 1 partner does balls to wall, the other waiter carries kettlebell to far end of parking lot and back. Repeat replacing balls to wall with donkey kicks. Repeat replacing donkey kicks with rotating wall planks.

    Mosey across the gridiron to the bus drive. 200m sprint up drive to main road.

    Pocahantas sequence down bus drive. That is, PAX lines up shoulder to shoulder in plank with hands on curb. Plank walk along curb. Once last man in line does 5 plank walks, he gets up and runs to the front. Continue until all pax has run to the front. Repeat with plank walks the other direction. Repeat with bear crawl. Repeat with lunges. Repeat with feet first crab walks.

    Mosey to grassy area in front of school. Ring of Fire x 2.

    Mosey back to VSF. 3 munites of Mary.

    MOLESKIN:

    Welcome back to F3, Tricycle! We are glad you came out. In keeping with GridIron tradition, there was not much running this morning at GridIron. We did do a few mosies and single 200m “repeat” along the bus drive. Earthworm rocked the single 200m “repeat”, finishing first among fierce competition.

    On several occasions, Earthworm showed substantial aversion to grassy areas due to risk of rolling in dog poop. Being an accommodating guy, YHC relocated the elevens from the grassy hill over to the asphalt parking lot. YHC did, however, tell the story of TYA rolling around in dog poop one morning in Windsor Farms. YHC did not agree to relocate the ring of fire off of the grass, but Earthworm did require that we check the grass very very carefully before he ventured out upon it.

    All joined in coffeeteria at Einstein’s afterward.

    Thank you for permitting me to lead. Jville

  • The Great Eight

    A Pax of 8 including one 2.0 FNG showed up for a President’s Day workout.

    COP

    The following in cadence:

    20 SSH, 10 Don Quixotes, 12 Imperial Walkers, 15 Copperhead Squats

    Mosey to the pavilion for Lindsay’s:  Dips and PLT

    Mosey to the back field for Bear Crawl Inch Worm:  Maintain elbow plank while the six bear crawls to the front.  Cycle through three times.

    Bermuda Triangle between the light posts.  Bear crawl to the first post and perform 10 dive bombers.  Bunny hop to the second post and perform 20 WWII sit ups.  Lunge to the third post and perform 30 mountain climbers.  Repeato.

    Off to the back of the school for a triple check:  BTTW, Donkey Kicks, run to the basketball hoops and back.

    Mosey around to the side and circle up for some nomadic polar bears.  Bear crawl around the circle performing 9 merkins every 90 degrees.  Maintain the circle for merkin/burpee shuffle.  Pax can call burpee or merkin, single scoop or double.  You just can’t call what was previously stated.

    Mosey back to the parking lot for 10 minutes of Mary.  Kicked off with American Hammers and moved around the circle for dealer’s  choice: LBCs, flutter kicks, freddy mercurys, box cutters, APDs, leg lifts, and something else.

    Chum Bucket took us out.

    NMS

    Team Splinter arrived in full force today with two 2.0s who led the way today.  Well Done!

    A lot of shoulders and abs today.  Triple check with BTTW and Donkey Kicks gives no relief between transition.  Bunny Slope has pioneered a nearly vertical inverted BTTW position more appropriately called ATTW.  Beyond being all around cooler, this position also provides functional benefit of being able to see the runner approach for transition.  Besides, if your arms give out, you crack your head, but preserve your face.

    It was great to finish the workout with an abs beat down.  Offshore claimed we hit a bonus round of time today based on what we accomplished, but it was all completed in 45 minutes.

    The Pax headed out for coffee.  First attempting the local coffee shop, we ended up at the Blvd Starbucks since the local shop was not open this early in the morning.  Good discussion around the table covering a variety of topics: Who is still around from the 9/20/14 initial Richmond post?, more 2.0 inspired workouts, and the challenges of driving trucks across high bridges.  Plans for Ides of March and April Earth Day HHDH were being developed as well.

    I wonder if there will be a 5K this year for Earth Day?  It’s never to early to be thinking about an Earth Day 5K, right Singer?

    Lockjaw

  • Phonics and crew coming in hot

    8 veterans and two FNG posted for a Sunday in the woods.  Weather was 70 and sunny.  Really, it was 70 and sunny at the end of the workout.  Certainly unseasonably warm for February in Richmond.

    The Thang:

    South side to Forrest hill park loop and back to the parking lot.  4 of the PAX took a second loop, Northside to new bridge and back on the south side.  Saab added and extra loop thru Forrest hill park.

    NMM:

    Phonics posted with 50% of his children this morning.  His 15 year old boy, Andrew (F3 name Monarch), and 13 year old girl, Rachel (F3 name Betsy Ross) joined us for their first sunday trail run.  The crew was coming in hot as they were a few minutes past 7am, but the benevolant Q decided to hold the PAX since some FNG’s were on the way.  TSB certainly enjoyed having some other “hate, hate, hate, respect” folks in the ranks.  For the first time in a long time, she wasn’t the war baby on the run.   Phonics reports that at least one of his other children was chomping at the bit to post this morning.

    Monarch and Betsy Ross acquitted themselves well this morning.  They both had strong runs and seemed to enjoy the trails.  The one place that Betsy was not comfortable was when she found out she was going to get a nickname.  She clearly did not want to go through that process.  I think the group alleviated her fears and gave her a user friendly name.

    4 folks oped for an extra loop in preparation for the Belmont in three weeks.  Saab, Upchuck, Labrat and TYA were the takers.  As can be guessed from the participants, there were two very talkative and two relatively non talkative PAX members.  You guess which is which.

     

  • 1/2 mile of burpees

    24 Veterans and 1 FNG shrugged off the warmth of the fartsack and rose like lions to roar at the start of another beautiful day in RVA. Dogpile was the AO and Fudd planted the shovel flag for the first time in a while. Things went down a little something like this:
    Mosey from the parking lot across the front of the Carillon, over to Rugby Rd. Hang a right on Rugby, run across the intersection at Park Dr. and Blanton Ave to pick up the VITA trail. Continue to mosey north on the VITA trail to the northeast corner, cross Trafford Rd., mosey around the East side of the containment pond to a relatively flat grassy area in front of the Pavilion at Fountain Lake, thus completing a one mile run for the PAX that are signed up for this month’s challenge. Circle up for COP (all exercises IC):
    SSH x 30
    Merkin x 15
    Don Quixote x 15
    Imperial Walkers x 20
    Flutter Kicks x 20

    1/2 mile of Burpees
    Mosey to the Pavilion at the West edge of Fountain Lake for a 1/2 mile of Burpees around the lake. Run counter clockwise around the lake stopping at each lamppost to do 2 burpees. Touchdown Al Gore at the end. 20 count from Flatline and then onto the next evolution.

    Columbus Triple Check
    Divide into teams of 3. First PAX does alternating single leg step ups on the benches at the edge of the lake, while second PAX holds BTTW on the Pavilion and the third rate-limiting PAX runs to the statue of Columbus, runs around and then back to the Pavilion. Teams rotate until all PAX have done each exercise 3 times. Viral gives us a 20 count and then we Mosey southwest past the Columbus statue to the base of the steep hill at the northwest corner of the containment pond.

    Bear Crawl Inchworm
    PAX lines up head to toe in Plank position. PAX at the back of the line bear crawls to the front of the line and resumes plank. Repeat until each PAX has bearcrawled several times. PAX made it the most of the way down the West side of the containment pond where YHC called an audible and recovered the PAX. Someone else gave us a 20 count (Cosmo? Helix?…..YHC’s mind was fuzzy by that point) and we moseyed back towards the Carillon, picking up LIFO Flashdance along the way, and circled up on the grass circle in front of the amphitheater for some Mary:
    Cross legged leg lifts IC x 15 for each leg
    LBC x 30
    Boxcutters x 20
    Switched it up to dealers choice:
    Flatline chose Diamond Merkins x 10
    McRib chose Alabama Prom dates DC x 20
    Helix chose American Hammers DC x 20

    Recover and mosey back to the shovel flag for COT. Namerama, Numberama, and YHC took us out with a prayer.

    Naked Moleskin:
    YHC was excited to Q this morning as it’s been at least 6 months since the last time….far too long for Saab, I’m sure, even though he didn’t actually say the words. YHC loves epic beatdowns and trying new things, so today’s workout was designed to deliver both. As I drove to the AO I was eagerly anticipating Swirly’s reaction to the beatdown I had planned, and so was disappointed to not find the blue W-dog truck in it’s trusty spot in the parking lot upon my arrival. Thoughts and prayers to Swirly and his family for the loss of his wife’s aunt.
    I’ve done quite a few Dogpile workouts over the last 2.5 years and have never been to Fountain Lake, which is also called Boat Lake. The PAX decided to give the lake its own F3 handle today…..”Burpee Lake”. The 1/2 mile of Burpees was so named because it’s almost 1/2 a mile to do a full lap around the lake. Immediately after the announcement of the exercise, McRib commented, “That’s going to be a lot of burpees”……right you were my friend! Daunting though the task was, the PAX attacked the burpees with a gusto and everyone was nice and warmed up by the end. No one kept count (where were you Splinter!), but a close study of Google Maps shows approximately 35 lampposts so that’s 70 burpees.
    No time was wasted as the PAX then set into the Triple Check, also in front of Burpee Lake. The step ups on the benches proved to be the “break” in that evolution as the BTTW was an arm and shoulder crusher, waiting for your teammate to arrive back from the run around the statue. YHC mistakenly assumed the statue was of the park’s namesake, William T. Byrd, however the PAX quickly corrected him by pointing out that the man memorialized on the statue is indeed Christopher Columbus. YHC was impressed to witness the effort displayed by the PAX on this evolution. Everyone was already breathing hard after the 1/2 mile of burpees, but I did not see one PAX taking it easy out there. Everyone was hauling a$$ to get to the Columbus monument and back. Way to go fellas. You gave it all you had out there and YHC was proud to be among you.
    The bear crawl inchworm added insult to injury, as everyone was pretty much smoked by that point. Holding the plank and then bear crawling and then back to the plank position with no rest is no joke! But the PAX gave it all they had. YHC called an audible to end this evolution after bear crawling down the line for the third time and seeing 4 PAX in a row on their knees with their faces in the dirt. Way to go fellas! You pushed yourself to that place where few have the will to reach, where a normal person’s willpower tells them to stop, but the select few simply reach down deep and refuse to quit. You gave it all you had out there, and YHC was humbled and proud to lead you!
    At that point we moseyed back towards the Carillon and that is when Flashdance joined the PAX as an extremely tardy LIFO. He had run the loop of Byrd park without finding any evidence of F3 activity, and had resorted to doing pushups on his own in the field in front of the Carillon. Good show Flashdance. You missed quite a beatdown!
    Welcome to Undertow from F3 Winston-Salem…..glad you could join us today! And welcome to FNG Loveseat!
    Go live life like a Wascally Wabbitt!

    Fudd out

  • Bear-ly Alive!

    11 fighters descended into The Creek this morning (10 regulars and Flipper from deep Goochland) for a beat down worthy of a true fighter. The shovel flag was planted and the PAX went to work. If you could climb up the bell tower (cell tower that looks like a bell tower) then you would have looked down and watched this happen…

    Mosey around the church building in one direction and then reverse direction until the landing at the COP.

    COP

    5 SSHs IC, 10 burpees on your own, 20 Imperial Walkers IC, 20 Copperhead squats IC, 20 Don Quixotes IC, 20 Freddy Mercuries IC, 20 Merkins IC, Arms circles (10 big/5 small – reverso), 10 Burpees on your own, 5 SSHs IC

    Mosey to the front of the church building at the corner.

    “The Bear Went Round The Building”

    Bear crawl around the church building (1/6th mile) with stops at each corner. Corner #1 – 50 LBCs, Corner #2 – 50 two count flutter kicks, Corner #3 – 50 American Hammers, Corner #4 – 50 WWII sit-ups. Go and find the remaining “bears” and bring them home to the tree…

    Mosey to the picnic tables under the pavilion.

    Partner up – Dora 1-2-3 – 100 step-ups, 200 derkins, 300 jump squats (ended up doing ~200 jump squats due to time).

    Mosey to the flag

    Circle up. All of the PAX bear crawl in a circle until YHC calls out exercise. The exercises was 5 SSHs… Repeato

    Numerama, Namerama, Announcements

    Tea Party took us out with a prayer.

    NMS:

    The parking lot was empty 7 minutes before the workout except for Opus and Spit who arrived early to complete their daily challenge run. Chow-DAH slammed into the parking lot in his van and proceeded to do a victory tour around the perimeter. YHC was nervous that he was going to lay on the horn and wake up all of the natives in the surrounding houses. The rest rolled in at 5:28 or so and we took off running.

    The COP included the normal DaVille counting but then various languages were utilized. Spanish, French, Swahili and some other languages were uttered for counting. As always, Emoji tried to throw the PAX off with random number references but we were able to survive even without Abacus there to help us.

    Some mumble chatter fired up on Facebook last night in the DaVille message group and some had called for a bear crawl around the church building… YHC took note…

    The PAX gathered at the corner of the church building and YHC started whistling… This elicited inquisitive looks and then a groan. YHC sang, “The bears went round the building… The bears went round the building… The bears went round the building and what do you think they saw? The answer? Last night’s dinner on the ground from a splash merlot!”

    The PAX took off bear crawling and they took the challenge on directly. YHC was coming to the finish line when Chow-DAH started bringing the heat and the competitive juices started to flow. That guy is the brother that YHC never had (note: he grew up with 2 sisters and now has 4 daughters… that is why this guy needs some F3 connections). At the end, everyone rallied to help Chewy cross the finish line.

    The Dora 1-2-3 brought out some interesting action as Emoji decided to break out some John Travolta moves during the jump squats. The theme of the workout was “Bear-ly Alive!” and it was noted on Facebook later by a Restoration Church member that we should have sang “Bear-ly alive. Bear-ly alive. Ah ah ah ah… Bear-ly alive.” Emoji all but did that with his dance moves…

    Overall, the beat down went according to plan. There were numerous fart sackers and they missed out on the bear crawl fun. YHC is planning to have this workout make a comeback in the summer with crab crawls or something else…

    It was an honor to lead these men through another fight. We all need to embrace challenges in our lives and let them make us stronger. Every day starts better with a F3 beat down with brothers!

    ~ The Carpenter

    Announcements:

    Ashcreek 5K on May 20th. We are looking to fire up a BIG F3 presence. YHC has a verbal commitment for a table or booth from the organizer.  Check out the details and sign up here (indicate F3 as your team) – http://www.ashcreek5k.com

  • Need For Speed

    17 showed on the 17th day of February in 2017

    The Thang

    Follow the Q down the road a mile to Thomas Jefferson High School.  (YHC Note: this is the only themed tie into President’s Day).  Line up fastest to least swift.  Partner up with the fastest taking the slowest and so forth.

    Partner 1 runs the track while Partner 2 performs various arm, chest, and ab exercises.  Swap and Partner 2 runs.

    Full out sprints of 400, 800, 800, and 400.

    Quick ring of fire.  Run on back to Mary.

    Splinter took us out.

    NMS

    YHC likes to mix up our running so a diversion over to the high school track was in order.  Speed work answers the question of “how to get faster” and the Pax delivered today.  Mumble chatter was a minimum during the workout as the Pax was focused on running and recovery.  Splinter was so fast he blew his keys out of his pocket and temporarily misplaced them.

    Post run chatter focused on TYA’s sudden awareness of his need for a Subaru, the perils of low ceilings above hotel treadmills, and Saab’s recruitment of a Pax consisting of assorted house plants in the gym.  Saab was missed on a running day – get better soon.

    Lockjaw