Category: Richmond, VA

  • Function follows form, at least for a little while

    16 showed up, the weather was notable, the pax was hungry.  Here is what we did:

    COP

    • SSH IH (in harmony)
    • Ball Dippers IC
    • Arm Circles IC
    • Merkins IC
    • Freddie Mercury IC
    • Don Quixote determined to be not necassary by pax

    THANG

    • Playground Tracers:  Follow the leader: run up one side of playground, karaoke over to next corner, backwards run down, then karaoke back to starting point.
    • 11:11 left in the game, 11 seconds on the shot clock on 1/11 (aka 4-corners):  4 groups of 4 (or whatever the hell the pax wants to do), each group starts at a station and rotates thru all stations twice:  Merkinville, Kneeliftsland, Pullupington, and Diptopia.  Emphasis was put on maintaining good form, over high reps.
    • Too Many Lunges:  Partner up, 1st pax starts lunging, 2nd pax starts running around the track.  Flapjack whenever runner catches lunger.  Go around the track once.
    • Plank Walk Do-si-do:  Keep same partner, form 2 lines facing each other.  Bow/Curtsy to partner, then plank up.  Plank walk 10 steps IC North, then 5 merkins IC.  Repeato South, East and West.

    NMS

    YHC was running late this morning, and was very happy to make it on time….with 2 minutes to spare.  That is fine when one of the pax, but way too close for the Q.  My apologies for that.

    YHC tried to make it up to the pax by starting off with a “glorious sound” as Opus would say….we sang Do Wah Diddy Diddy during SSH’s (2 of 3 verses, thanks Pucker).  This was an attempt to maintain Lab Rat’s 2 new year’s resolutions:  1) make a pax member laugh at every workout and 2) make a pax member roll their eyes at every workout.  Mission accomplished?!?  The pax took a minute to warm up, but was sounding wonderful by the time we hit the chorus.

    The 4-corners was re-named while listening to the smooth oral stylings of our very own Marv during the game last night.  Speaking of always making the audience smile, my man has a gift!  The Q almost did 11’s, but decided that would just be too literal.  YHC still needs to ask Marv what the difference is between a rolling timeout and a “slick tip”.  Maybe Saab knows….

    Plank walk Do-Si-Do brought the house down….as noted by the groans coming down the line towards the last set of merkins.  That will have to start becoming a regular in the Lab Rat arsenal.  Special thanks to my partner Hardywood for that picture perfect curtsy.

    Also thanks to EF for busting out the SF this morning after the tomatoes of the family teamed up to break mine in half.  Anybody know where to get a new one???

    Great job to the pax this morning, way to not get your back readjusted by falling branches.

    Announcements:

    • Willis River 35K goes off Sunday at 8:00
    • CSAUP:    http://f3nation.com/2017/01/06/pre-blast-f3-rva-frozen-triangle-csaup/#comment-102057 .  Sign up so that Circle K will know how many wieners to get.
    • Lunch today, 12:00 at Pop’s Deli on Grace.  Lab Rat is a hard commit.
    • LBC count:  0

    Lab Rat out.

  • Balls and Brains are not Co-Located

    Deciding to brave the elements after an extended exchange with Mrs. Chum Bucket concerning the wisdom of YHC’s decision, YHC arrived at the AO last Saturday for GridIron.  En route, the roads were mostly empty as snow continued to fall.  YHC arrived to, not unexpectedly, find no other takers for the morning’s workout.

    The show did go on and it went down like so:  Initial COP with SSHs, Hillbillies, Don Quixotes, Imperial Walkers, and Arm Circles.  Trudged to the road on the opposite side of the pretty, but snow-laded football field for The Beast (paralleling the field itself) with Burpees, LBCs, Carolina Dry Docks, Mountain Climbers, Flutter Kicks, and Wide Grip Carolina Dry Docks.  Using, effectively, the same cleared path, followed with Black Jack – started at one end of the path with 20 Merkins and 1 LBC and continued back and forth until completion of 1 Merkin and 20 LBCs.  Staggered back around the field to the picnic pavilion for Squats and Dips.  Done.  The COT was completed silently.

    No doubt that while the conditions were challenging, the morning was beautiful without interruption, despite the periodic spitting and snot-rocketing of YHC.  An advantage of an absolute you-against-you morning is that the SSHs could be interrupted so the Q could complete a couple of text messages – one to Johnsonville and one to Mrs. Chum Bucket, both indicating successful arrival.

     

  • A Circus at SOT…

    3 brave souls escaped the fartsack and showed up at SOT for some light calisthenics all gear toward avoiding the remaining ice at SOT and crushing some LBCs.  At least we crushed some LBCs…  Here is how it went down:

    Mosey to the adjacent parking lot for COP:

    • SSHs x20 IC
    • DQs (Swirly style) x10 IC
    • Imperial Walkers x20 IC
    • Copperhead Squats x10 IC
    • Arm Circles – just small x10 IC forward then reverse

    Slaughter Starter – 20 Burpees OYO

    5 Minutes of LBCs – 1 minute of LBCs followed by 15 seconds of rest repeato x5

    Mosey with kettle bells to the front of the school for some kettle bell, Circus Maximus inspired triple checks

    First Triple Check included, run around the bus loop (and slip and bust your ass if you are YHC), two-handed KB Swings with 25 lb KB and Goblet Squats with YHC’s shiny new toy (a 35 lb KB).

    Second Triple Check, included one PAX performing 100 LBCs as the trigger-man for the switches, upright rows with the 25 lb KB and shoulder presses with the 35 lb KB.

    Mosey back to the flag for COT, number-rama and name-a-rama and YHC took us out.

    Announcements — CSAUP Frozen Triangle Jan 21 – be there for some or all…just be there.

    Moleskin:

    YHC has been fart (smart) sacking Monday and Tuesday given the icy conditions fearing that I would certainly find the icy patch and bust my ass.  Karma is a bitch as I found the only dangerous icy patch on our run today and hit the deck.  Point taken, Karma.  You win.

    Also, YHC couldn’t resist the chance to take his shiny new 35 lb Kettle Bell out for a whirl.  Thanks to Amazon for delivering it last night…I know McRib and Carmen certainly thank you.

    Way to work this morning men.  A pleasure to lead as always.

    No more Gumbo for you!

     

  • I Made Em Extra Schloppy For Ya

    Ten brave souls ventured out into the the downright balmy 37º pre-dawn gloom for a slushy and extra schloppy good time.

    Mosey to the circle on the near side of The Carillon for COP

    20 Slippery SSH (IC), 10 Donny Qs (IC), 5 Arm Circles, then big, then reverso(IC), 10 Merkins (IC), 20 LBC (IC)

    Mosey to the stage of the amphitheater
    Tabatas: LBCs then squats lunges, 4X
    Three corners: Using the “three corners” of the amphitheater we did four sets. Plankarama & Gore-a-rama between sets.

    • 10 burpees, 20 merkins, 30 LBCs
    • 15, 25 merkins, 35 LBCs
    • 20 box jump burpees, 30 merkins, 40 LBCs (IIRC?)
    • 20 jump squats, 30 Thor’s Hammer, 40 merkins ball dippers (IIRC?)

    Mosey to The Carillon for Partner Touch a Tree.  Peoples chair + 5 trees. Repeato.

    10 Merkin Ring of Fire to close it out.

    Numberama, Namearama, Splinter took us out

    Announcements: Be sure to check and RSVP to Circle K’s awesome Preblast of the Walking in a Winter Wonder CSAUP event coming up on 1/21.

    NMS: The PAX left right at 530 for the circle this morning, which meant we left some stragglers in dust cold fog. YHC refuses to mark Sippy as LIFO because his transportation is less reliable in snow than most.

    Finding good footing, staying off sheets of ice and avoiding massive 35º puddles was the order of the day.  Despite the sloppy weather, everyone was in great spirits throughout the workout. Is that a sign YHC didn’t put enough beat in the beatdown? Knowing there was lots of snow, ice, slush and puddles YHC thought staying in close might be the best strategy to prevent overly slushy shoes.  It partly worked for YHC.

    Qing and counting is still not second nature to YHC. That and a slushy brainfreeze didn’t help. So thanks for the prompts from the PAX today. “Can we recover?” “Wait .. lunges, not squats?” Saab’s response to YHC’s encouragement to make them deep lunges … “all six inches.” Hilarity ensued.

    The PAX got to pick workouts on the third and fourth rounds of the Three Corners. Offshore’s box jump burpee suggestion almost brought down slushballs on his head. Meanwhile, Hardywood greatly enjoyed YHC’s declaration on one of the last of the Three Corners that YHC “made ’em extra schloppy for ya.”

    LADY, YOU’RE SCARING US!

    Here’s to a less sloppy beatdown tomorrow. See you in the gloom!

  • The Snowdown Throwdown!

    13 PAX drove over snow and ice in order to slam into the Atlee High School parking lot this morning for Daville. The PAX gathered for some quick hellos and then the fun began. YHC instructed the PAX to grab a big ball of ice or snow and then mosey over to the bus loop.  Here is how it went down…

    Snowdown Warmup

    The PAX slammed the snow & ice balls to ground.

    100 SSHs, 2 minutes of LBCs, 10 Don Quixotes, 10/5 arm circles forward & backward.

    Mosey over to the field.

    Snow Pyramid (Igloo?)

    Line up in front of the goal posts.

    1 burpee, 2 merkins, 3 wwII sit-ups, 4 jump squats – run across the field to the other goal post.

    5 burpees, 6 merkins, 7, WWII sit-ups, 8 jump squats – run backwards across the field to the goal post.

    9 burpees, 10 merkins, 11 WWII sit-ups, 12 jump squats – run back across the field.

    13 burpees, 14 merkins, 15 WWII sit-ups, 16 jump squats

    Touchdown Al Gore until everyone finished.

    5 pull-ups on the goal post or the pull-up bars on the far side of the field.

    Mosey on the road around to the gate. LBCs until everyone caught up.

    Snow Crunch

    Run the (icy) road that loops back to the far side of the high school. Stop and do 10 LBCs at every other light post.

    Mosey back to the flag. 10 SSHs… Number-rama, Name-a-rama, COT.

    SPIT took us out.

    6 gathered for coffeeteria at the Starbucks in Kroger afterwards.

    Moleskin

    Most of the PAX stayed in their cars until the final seconds before the beginning of the festivities. YHC called for each man to grab a large ice or snow ball and run with it. The mumble chatter wondered if we were going to carry these ice balls for the whole workout. That question was answered after the PAX circled up for the initial exercises.

    The theme of this workout was “The Snowdown Throwdown.” YHC did not want to hide from the snow and ice. We were destined to attack and tackle the snow and ice head on. Why not show who is boss by smashing ice balls into the ground? That is what we did with vengeance.

    The bone-chilling cold was starting to take root after the throw down so YHC decided to fire up 100 SSHs to take care of that issue. Problem solved! Groans went up as YHC called for 2 minutes of LBCs on the snow. Many groaned as the 2 minutes seemed to last forever. One voice exclaimed, “Did you say 2 minutes or 2 hours?” YHC’s response? “You just wait…”

    The run over to the track and field provided a preview of the icy challenge as many tried to avoid the black ice, white ice, green ice, any ice… The transition to the snowy field was somewhat welcomed in contrast to the ice. The PAX tackled the exercises in style, including sprints across the football field. The lone lacrosse goal in the field almost captured some as we sprinted for the touchdown but no injuries were reported. Pull-ups on the goal post brought laughter and multiple Christmas Story references of “don’t put your tongue on that bar…” Slightly awkward but appropriate for the moment…

    The PAX smashed the full loop around the three schools with LBCs on the icy road. Some took the wiser route of running on the sidewalk while others fought through the challenge of running on ice.

    We had fun this morning for sure. The large amount of running may not have been universally embraced by all but it kept us moving.

    I couldn’t have been prouder of this team and the commitment to getting stronger together.

  • Figure Eight…

    5 intrepid runners presented themselves for a jaunt around UR.  Although the temperature was about 15 degrees, it seemed pleasant given the single digit temperatures we had experienced in prior days.

    Given the conditions in surrounding neighborhoods due to the recent snowfall, YHC chose to keep the run within UR grounds.  The route was essentially a “figure-eight” covering the two main loops among the campus.  Some ran two iterations while others in added one more loop at the end.

    YHC enjoyed his run and conversation with Sippy and Marv.  Not too much else to report, but YHC did take pride in being called-out for wearing shorts by some local moms walking their dogs (oh yeah)

    Announcements:  Warmer weather is on the way!

    Saab abides

  • Searching for pavement

    Eight strong came out to NoToll to see if there was any part of the AO not covered in ice or snow. It was a balmy 18 degrees, downright warm compared to yesterday. Here is how it went down:

    Mosey to parking lot in search of dry spot. COP- SSH,  Don Qs, arm circles, Merkins, LBCs, Mtn Climbers.

    Clear off bleachers for Chiabattas. Muscle Ups & Bench Kicks. 4 sets. Then head to field for 4 corners. 10 Burpees, 20 Mtn Climbers, 30 Merkins, 40 LBC. 2nd lab add 5 to each exercise.

    Mosey to covered benches. 2 sets Partner Shoulder Presses. 15 each time. 2 sets of Box Jumps & Derkins. Mosey back to basketball court. American Hammers & Ring of Fire.

    NMS – So glad to see 8 brave the cold and ice this morning in the gloom. The entire AO was ice. Luckily there were small patches of pavement to find. Only 1 PAX took a spill. Posting in new fallen snow is fun, posting in icy conditions is a testament to the PAX.

    YHC was glad to see Rosie post in shorts as well, goo to see Knee Caps at NoToll. Mumblechatter was minimal. LBC count was at least 250, YHC lost count. Only mumblechatter at the end focused on the RVA corporate hotline. Some were unaware of its existence but YHC reminded them it was only recorded once and NEVER changes.

  • Frozen Corners @ River Run

    3 brave and dedicated souls rolled out of the fartsac at a warm -3 degrees and headed into the blistering RVA tundra for a “frozen corner” WO.  Not much talk and little interaction before we started promptly as we stepped out of the vehicles.

    Here is what went down from what I can remember……I think my brain has frost bite!

    Mossy through the snow covered field to the lower parking lot that luckily was somewhat plowed.

    4 corners with 5 stations that all brought pain.  Start with 10 burpees and run to corner 1

    • Corner 1 started with 10 burpees
      • Run to corner #2
    • Corner 2 started 20 merkins
      • Run back to corner #1 to perform 10 burpees
      • Repeat corner 1 & 2 as we head to corner #3
    • Corner 3 started with 30 squats
      • Run back to corner #2 to perform 20 merkins
      • Run to corner #1 to perform 10 burpees
      • Repeat corner 1,2&3 as we head to corner #4
    • Corner 4 started with 40 dry docks
      • Run back to corner #3 to perform 30 squats
      • Run back to corner #2 to perform 20 merkins
      • Run to corner #1 to perform 10 burpees
      • Repeat corner 1,2,3 &4 as we head to corner #5
    • Corner 5 started with 50 LBC’s (modify to 100)
      • Run back to corner #4 to perform 40 dry docks
      • Run back to corner #3 to perform 30 squats
      • Run back to corner #2 to perform 20 merkins
      • Run to corner #1 to perform 10 burpees

    This completed frozen corners but we were lucky enough to still have time so we took the corners on for 1 last round of running to get to LBC land (total 150).

    Mossy back to the start and decided for the spirit of the LBC challenge we would do 150 more.

    With time running out we did a slow mossy back to the parking lot for the last 100 LBCs.

    COT, Name-a-rama, Number-rama

    Strong work by the PAX that showed up in the fridged gloom.  It was a privilege to lead a fine group of men for my virgin Q in Richmond F3.  Mumble chatter was at an all-time low along with the temps.

  • Never drive to a workout or no one will show up.

    A single, hearty, midwesterner Pax arrived via car 10 minutes early to Batteau this am for a 45 minute beatdown involving touching trees, chucking a slab of granite around in the snow, snowy sprints, a variety of animal crawls, and isometric bar hangs.  Said details will be saved for his next Q.

    Moleskin:

    After consulting with the M and checking the forecast, YHC decided that it would be best to not run the 2.6 miles to and from the AO this morning.  YHC is comfortable  running on ice, but ice + dark + very cold + alone is not a safe combo.  So, YHC decided to drive to the workout and was looking forward to some frosty fellowship.  But none of the regulars (Hardywood, Swirly, Wheelbarrow, Wedding Singer, EF Hutton, Flipper) were brave enough to venture out.  It was cold for Virginia, but YHC has run at below zero conditions in Michigan, so this was relatively warm in comparison.    Clothing: 5 layers on top (one shed during the workout), LBTs with  shorts overtop, a thin hat, balaclava and face mask, thick wool socks, and trail shoes.  It actually wasn’t cold once I got moving.

  • Valley Forge

    A hearty five showed up today seemingly impervious to the cold and ready to start the week off right.

    COP – SSH x20, 10 Don Quixotes, 10 Imperial Walkers, 20 Carolina Dry Docks

    On to the picnic area for some 11s – Deep dips on the benches, run to the street and squat jumps.

    Next up was the triple check – BTTW along the school, box cutters, and a runner.

    Mosey to the playground for a medley for pull up/chin up AMRAP followed by 25 PLT.  Repeato three times.

    A nice icy jog around to the front of the school and some Dora 1-2-3 – 100 Donkey Kicks, 200 flutter kicks, 300 LBCs.

    Drop down in the deeper snow and finish up with Mary – American Hammer, APD, Leg Lifts (left and right), Hello Dolly, Rosalitas.  Ring of fire twice through – 10 merkins each round.

    Abacus took us out.

    NMS:

    3 degrees.  Some say it was colder, but at that temp a few degrees doesn’t matter.  Mumble chatter was to a minimum as the Pax was focused on getting the work done.  At one point Offshore laid down when he was supposed to be the standing partner in the PLT.  Perhaps a quick nap was an early sign of hypothermia?

    Saab came in without pants.  Shorts only.  That just isn’t right.

    YHC is going to finish thawing out his digits.