Tag: #CSAUP

Completely Stupid and Udderly Pointless

  • Next level Podcast…Caution advised


    You have been warned:

    Podcast-6

    Podcast 7

    Thanks to LabRat for Participating this week.

  • 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.

     

  • F3RVA Podcast Intro… listen carefully

    Vans
    Explicit
    With hours of hard work, miles of roads driven, mounds of paper destroyed, Hundreds of thousands of emails deleted (no wait that was something else), many words used incorrectly and a few dozen packets of sugar.

    The F3RVA podcast is now here:
    Hosted by TYA, Swirly, Bleeder and Saab, also, (with the occasional special guest)

    All the F3RVA Podcast

    First Podcast..one at a time

    Second Podcast..one at a time

    You get the idea…one at a time

    You get the idea…one at a time

    You get the idea…one at a time

    If you like what you hear, you are welcome…… if you don’t blame TYA (He will take comments in his office; his office hours are every other Thursday from 9:00-9:01 am)

    Enjoy!

  • Pre-Blast : F3 RVA Frozen Triangle CSAUP

    F3 RVA is celebrating the only way we know how, F3 style.

    How are we celebrating? Frozen Triangle CSAUP (Completely Stupid And Utterly Pointless)

    What are we celebrating?  Nothing, that is the whole point.  F3 RVA does not need a reason for a 3+ hour workout, across three AOs totaling 9-10 miles of running. (might be more for Circle K and Chumbucket depending on how lost they get)

    Why are we celebrating?  Why not, just show up.

    When are we celebrating? January 21, 2017, 6am, Dogpile

    Details: 

    F3 RVA Frozen Triangle CSAUP

          0600 DogPile  (Swirly Q for 20 minutes)

          0620 Depart Dogpile for 3.5 mile run to Punisher

          Route : Exit Dogpile parking lot, Left onto Blvd, Blvd turns into Hermitage, Arrive at Punisher

    0655-0700 Arrive at Punisher (Circle K Q for 20 minutes)

    0720 refuel

    0725 Depart Punisher for 3.1 mile run to 45MOM

    Route : West on Laburnum, Left on Saunders, Right on Westwood, Westwood turns into Malvern, R on Grove to MM

    0755-0800 Arrive at 45MOM (Sippy Q for 20 minutes)

    0820 Refuel

    0825 Depart for 2.7 mile run to DogPile

    Route:  Race—make your own route!  Or, if you prefer : East on Grove, Right onto Boulevard to Carillon

    0845-0900 Arrive at Dogpile (Sippy will lead some minutes of Mary as people finish)

    0900 Finish 

    Cookout to follow with Firepit.  (Circle K will cook some hotdogs and hamburgers)

    There are many ways to participate in the Frozen Triangle.

    1. Show up at 0600 and complete the whole Frozen Triangle.
    2. Not feeling up to running the whole route – Show up at one of the AOs, participate in the workout to decrease the mileage
    3. Volunteer to help with the H20 and food distribution and clean up
    4. Volunteer to light the firepit and charcoal grill so they are ready when the PAX finishes Circle K can start cooking some hot food,
    5. Show up at the cookout for great 2nd F.  Ms and 2.0 are welcome at the cookout.

    Now that the PAX knows the details, you may be asking yourself what do I need to bring to the Frozen Triangle?

    1.  Yourself
    2. Shovel Flag
    3. Camping Chair (for cookout)
    4. Dry Clothes

    Please respond to this Pre-Blast so YHC can get a HC, in order to plan accordingly for food drink.

    You don’t want to miss this event.  How cool is it going to look as F3 RVA travels down the Boulevard with shovel flags in tow.  Looking forward to a large attendance at the first of many F3 RVA CSAUP events.

    Circle K

  • 3, no 4 runners on the AT

    3 hardy souls took the trip to Waynesboro to hit the AT and put in some trail miles.  One stalwart headed out on his own to the same trail to put in a few miles.

    The Thang:

    Drop the car off at Blackrock Gap and take a shuttle back to Rockfish Gap.  Hit the AT and traverse our way back to the car (a reported 18.7 miles).

    NMM

    After about an hour into the trip, we ran into the Whittler who had just turned around to head back to Rockfish Gap.  Since he had an aborted trail run on Monday, he was worried about going the full distance so was going to put in 10+ on his own.  We pleaded and cajoled him into joining us and making the remainder of the trip to Blackrock.  Great to have four of us out there together to make this trip.

    The first three or four miles of the trip were uphill and rocky and provided very little opportunity for actual running.  The terrain and vegetation took a quick turn thereafter and was much more runner friendly.  This section of the trail saw some major elevation changes.  We climbed just over 4500 feet and descended about 4100 feet, gaining just over 400 feet for the trip.  Also along the way we crossed the road 4 or 5 times.  After a while, once I saw a road, I was pretty unhappy because each road signaled a major climb on the other side.  For the trip, Lab Rat had us logged in at just over 20 miles, while YHC had us at 19.4.

    More people on the trail today than our last trip to the AT.  We saw one hiker that was covering out route today and an older gentleman from Colorado who was one segment away from finishing the 105 miles in the park (later in the spring, his wife is going to join him and traverse the whole trail).  We saw this gentleman hitchhiking back to his car at the end the day and Upchuck turned his vehicle around and gave him a ride back to his vehicle.

    An obligatory stop at Bodo’s on the way home saw each of the PAX ordering enough food to feed several people.  Bodo’s is always good, but after miles on the trail, it is exceptional.

    The trips to he AT are long days, but incredibly fun and challenging.  Nothing like the hills you get on the AT to train you for a long distance jaunt.  Also, running the trails of the AT brings a whole new appreciation and understanding of the challenges or trail running.  YHC, incredibly, was the only one to take a fall today.

  • Pre-Blast: 12/28/16 trip to Appalachian Trail

    In the name of training for spring trail runs…or just for the hell of it…a few pax members are heading up to Afton for some trail running on the AT.  The planned route will be a 1 way long slow run on the AT heading into the Shenandoah National Park.  The planned route is 18-20 miles, and should take around 5 hours.  Those that would like a shorter route or would like to bike on Skyline Drive should feel welcome to join us and we will come up with a game plan for alternate activities.

    We will meet at the Park and Ride at the Gum Spring exit on I64 (exit 159) at 6:30 a.m., carpool up, run, then swing by Bodo’s on the way home.  We should be home in time for you to fix dinner for your family (or at least dump a load of fresh bagels on the table).

    If you are interested, please post up in the comments section, or get in touch with Lab Rat or TYA.

    Also, tagging Roanoke, just in case our brothers from the other side of the ridge would like to join us.

    Lab Rat out.

  • Pre-Pre-Blast: Frozen Triangle CSAUP

    Men, Richmond F3’s first exclusive CSAUP event will be held on Saturday, January 21st.  Are you ready?

    Consider the following completely stupid and utterly pointless facts:

    1. It will be cold: On average, mid-January is the coldest time of the year in Richmond.
    2. It will be long: Our longest weekly workouts are 1 hour. This will be 3.
    3. There will be some running:  9-10 miles not including the workouts.  Sippy Cup approved!
    4. This is not for team soccer arms: Swirly is Q’ing part of the workout.
    5. Suicides are on the menu:  Specifically prepared by Circle K.

    Men ready to step up to the challenge will meet at Dogpile in the gloom at 6 am.  More details to follow!

  • Bear Creek ? Miler

    The Thang:

    11 PAX posted on a chilly December morning at Bear Creek State Park.  Weather was 35 and cloudy at the start and little bit warmer at the finish.  10 mile trail race (loop) in Bear Creek State Park.

    NMM:

    Lost Boys and Girls.  First of all, it was officially a 10 mile race.  The route was changed from last year to a loop route versus and out and back from last year.  8 of the PAX hit the trails and were able to navigate the route and clocked in just over ten miles (between 10.2 and 10.5 depending on who’s GPS you believe).  3 of the PAX did much more than than 10 miles, probably somewhere around 15 for the day.  The three who were dissatisfied were Chum, Circle K, and TSB.  Chum and TSB caught up with each other on the trail and finally found pay dirt around 3 hours after the start.

    Still missing was TSB.  YHC was a little bit nervous when she didn’t show up 15 minutes after I finished (since I had seen her at mile marker 7 and knew she was feeling well).  After an hour I was internally panicked and trying figure out how to track down a 15 year old in the huge state park.  I decided to walk back on the route and see if I could find her (periodically yelling her name along the way).  At the same time Honeydo and BT jumped in their cars and searched the surrounding roads.  About 3/4 out from the start I ran into Chum and Circle K and my panic rose dramatically (it was my hope that she was lost with them).  I walked another mile or so into the woods and ran into another runner looking for his friend. Graham said he had been all the way back to the water stop where i had seen Leigh and there were no others on the route.  Panic level rises.  He got on the phone to his spouse back at the finish and had others trying to track her down.  About 1/4 mile from the finish, I got a call from TSB that she was safe and was being transported back to the finish with another runner that she had been with….Total relief.  Honestly, everything was fine emotionally until I hugged her and faced the possibility that she could really have been lost.

    Thanks to all the PAX who helped out looking for her (which was everyone on site).  One of the best things about the brotherhood of F3 is that you have a group of guys that have your back.  I knew that if I asked anyone to go back and rerun the race and search for Leigh, they would eagerly go back and start searching.  Knowing that all that support was there kept me calm during the whole process.   So enough of that…here is the real story from the rest of there run.

    The Bloody Sock: When someone asked at the end for a show of hands for those who had fallen on the run, all but one PAX – L O L A – Lola raised his or her hand. Well done L O L A – Lola.  One PAX member who you definitely did not have to ask was SAAB.  Saab had blood (frozen blood he said) on both of his lower legs from a fall.  Seems Saab took a spill after a couple of miles and hit the deck hard.  Several of the PAX stopped to help, but Saab insisted that everyone keep running.  He collected himself after a few and then passed all but L O L A –  Lola on the way to the finish.  YHC didn’t buy the “frozen” blood claim until we got in front of  the fire and saw the blood unfreeze and start dripping down his leg.  To Saab’s dismay, it made its way all the way to his sparkling white sock and left a sizable stain.  Maybe Saab’s socks will soon be found in the baseball hall of fame next to Curt Schilling’s

    I’ve been pants.I  For a very small time I had a lead on Lab Rat during the run.  When he closed in on me about a 1/4 mile into the run, he approached stealthily from behind saying nothing.  He passed quietly and took a good yank on the left side of my shorts.  The shorts I had on were a bit loose, so what would normally have been a tug sufficient to merely pull the shorts a few inches down had a greater effect.  The left side of my behind were totally exposed.  Not sure how much of anything else, but the women who was passing me at he same time was  quite vocal about her displeasure with the display.  (to his credit, Lab Rat said nothing before, during or after this incident making all that much better)

    Swirly in a rut.  About a mile and 1/2 from the finish, I turned the corner and saw someone who looked like Swirly, Knowing it could not have been him, I did yell out, I just kept running.  When I began to pass I found that it was Swirly.  Swirly had taken a tumble of his own and hit left foot had found a deep rut on the trail.  He was hurting physically, but had the capacity to get himself back to the finish line.  The dude gutted out the last 1 1/2 and sprinted over the finish, as you would expect.  After Swirly made it clear that he much preferred the safety and rhythm of street running.

    Bog and Beers, Smoke and Stories.  Right after his finish, Lab Rat engaged in operation food.  The “BOG” he made was exceptional and hit the spot post run.  He had a full spread prepared for the PAX including some home brew, other drinks, cookies, bread and all the seasonings (actually only one – Tony Chachere’s – which is all that you need).  We all sat around the fire for a couple of hour – trying to avoid the smoke (rabbits) and telling stories from the run and old times.  It couldn’t have been more fun.  Thanks so much to Lab Rat for putting together such a great feast post run!!!!

  • Preblast: Bear Creek race after party

    All,

    Just to ensure everybody is confident on the going’s on for this Sunday, here are the plans:

    After the race, we will be getting together for some food and beverages at a campsite on the grounds.  Lunch will be chicken bog, which is chicken, sausage, onions, and rice in one big pot.  I will also have beer, soda, water, as well as coffee, tea, and hot chocolate with hot water.  We will enjoy all these items around a campfire at one of the unoccupied camp sites.

    Lab Rat will handle the shopping and the cooking, and will also bring firewood.  The plan will be to start setting up shortly after personal completion, so that once all pax finish they can mosey on over to the site and commence festivities.

    What to bring?

    Although nothing really would be required, here are some items worth consideration:

    • chairs
    • cornhole or other entertainment
    • reusable cups/bowls/spoons/steins (paper/plastic ware will be provided)
    • change of clothes
    • desserts?  If you would like to bring something, let Lab Rat know the cost
    • a few bucks to split the cost (not sure of total amount yet, but should not be much)
    • family
    • Shovelflags

    Also, reminder that this is an open event and any family and friends are welcome. (runners and non-runners)

    Any further questions or requests, please sound off in the comments section.

    Lab Rat out.

  • Pre-Blast: 11/22/16 Day Trip on the AT

    TYA and Lab Rat have planned a little trail run/hike on the Appalachian Trail for above date, leaving town after kids get on buses.  Planned trip is to Rockfish Gap, run 19 miles south then come home.  TYA would love to have a buffer of more pax members to prevent the need of wearing earbuds the whole trip (it’s cute he thinks that will work).

    Anybody interested that can take a day off work is welcome to join us.  The entire leg is 19 miles, but shorter out and back legs of any distance would be available as well.  Plan on leaving town around 8 and returning after a mandatory trip to Bodo’s in C-ville for a late lunch.

    Contact Lab Rat to reserve your seat:  804-263-3570