Tag: DaVille

16 F#RVA Daville faithful fought off the fartsack on a crisp fall morning to make themselves and the community better by pushing through a beatdown that went something like this:

Start of in plank at Shovel Flag.  Wilson’s wife, Fudd’s wife followed by merkins x 12 IC

Mosey across parking lot to YHC’s trailer to select  your Building Block of Pain (cinderblock) to be used throughout the rest of the beatdown.  Circle up in center of parking lot for COP.  Exercises:

Invisible Jumprope x 20 IC, Arm circles x10 front and back IC.

Mosey to front door of Atlee High School with block.  Lunge to bus loop with block.

Four corners around outer bus loop.  Exercises included LBCx25, Flutterkickx25, WWIIx25, Freddie Mercuryx25.  Run between stations with block.

Mosey to behind Atlee High School for Triple Check.  Run with block to other side of bball courts.  Kettle bell swings, and balls to the wall.

Restrictor plate removed for suicides. (without blocks)  Regular, Burpee, Run backwards, Reverse Suicides.

Mosey to greenhouse with blocks.  Lunge back to YHCs trailer to return block.

Merkin Ring of Fire (merkinsx10) and Burpee Shuffle.  Mosey back to Shovel Flag.

COT, Numberama, Namearama, YHC took us out with prayer.

NMM : So when YHC showed up to the DaVille AO with the trailer, it might have been assumed that the PAX was going to have a little fun with the Tractor Tire.  Wrong. (Sorry LabRat) Instead YHC visited one of TYAs jobsites (with his permission of course) and came home with 18 of the most beautiful cinder blocks you could ever want to swing and/or carry during a workout.  We did both and the PAX crushed this morning beatdown, even with the restrictor plate included.  Couple of observations from this morning:

YHC has finally figured a way to keep up with Anchovy, Phonics, and Spike.  Add a cinder block to the mix.  Although their speed immediately returned during the suicides (sans blocks) and YHC could only see their backs.

YHC noticed the DaVille PAX this morning included 3 members under the age of 18 (Guppie, Chapstick and Psycho)  Amazing young men to be up at 500am and start the day the only way F3 men know how.  Much HATE and RESPECT.

45 minutes of running around Atlee High School with a group of guys carrying a cinder block is a hell of a lot of fun.

Circle K

Aye!!!

Sixteen undeterred men broke through a crisp fall morning to warm up the hard way.

 

Thang:

COP

Invisible jump rope X 25

SSH X 10

Smurfjacks X 10

Helicopter X 15

Mountain climbers X 10

ATMs (15 alternating shoulder taps, 10 tempo Merkins, 10 Merkins OYO)

Copperhead squats X 15

Dying cockroach X 10

 

Speed Bump Run

Ascending burpees (add five) at each of five speed bumps – 75 total burpees. We added a half twist after every burpee. Between each speed bump alternate running and skipping.

 

25 pole smokers + 25 Merkins OYO

 

Mosey down the road until the trees block out the starlight, and it is so dark you cannot see your hand in front of your face. Partner up. One partner exercises down the road while other partner runs ahead to gate and back. Then partners switch. Exercises were Toy Soldier and Lunge walks. Repeato until everyone is at the gate.

 

Head to track. Partner up. Descending pull-ups (10-8-6-4-2). Wheelbarrow across the track. Ascending squat jumps, Bobby Hurley style (2-4-6-8-10), and wheelbarrow back.

 

Mosey to flag with option of Indigenous Person run.

 

One minute of flutter kicks OYO.

 

Abacus took us out.

NMS:

What an amazing way to start the day. This was a challenging workout for many of us, but YHC watched iron sharpen iron throughout. A few things especially stood out. Emoji and Guppy smoked through the speed bump run. Guppy really wanted to add a trail run to the mix, but YHC has enough trouble not getting lost when it is not pitch black. Mumble chatter picked up during the run to the gate. It is possible that in the darkness partners were switched multiple times, but somehow the group all ended up together. Opus was a rocket during his Indigenous Persons run sprints. YHC was thrilled to have FNG Brent (Pavarotti) join the group. Also, many thanks to Abacus for his heart lifting words in the COT.

 

Announcements:

Two-hour convergence this Saturday at Dogpile starting at 6:00 AM with 7:00 AM start especially for FNGs.

 

 

The same number of pax that posted at No Toll (plus one) came out for a North Side beat down.  The rain held out and the temp stayed in the 60’s so that Emoji could join us (hand warmers stayed in the truck).  YHC planted a SF, and we got to work:

COP

• SSH X30
• Don Quixote X20
• Arm Circles as always
• Merkin X10
• Freddie Mercury X20
• LBC X20
• Lt Dan IC OYO X5

THANG

• Burpee Mile- Run  Cool Springs track, every lap do 12 burpees.  Restrictor Plate option:  hit pullup bars for AMRAP.  4 laps (and 48 burpees) = 1 mile.  Lt. Dans when finished.
• Mosey, with alternating shoulder taps to gather six.
• Suicides relay:  On Atlee soccer field, split pax in teams of two.  Start in plank, first runner on each team runs suicides to cones that AHS graciously left lying around campus.  While runner goes, on-deck runner calls cadence (X5 merkins).  Second runner goes, team flips over into reverse plank.  On-deck runner calls cadence (X5 crab cakes).  Upon completion of all suicides, teams Al Gore.  Q (odd man out) runs suicides while pax holds Al Gore.
• Mary:  Freddie Mercurys and quick Superman

NMS

YHC expected to deal with adverse weather conditions this morning, but the rain held off and was only slightly damper than the normal dew.  He was also a little hesitant with the plan he had in place, as there was much running involved.  But, it WAS a plan, so may as well roll with it and see what transpired.

The burpee mile was tough, but the pax demolished it!  The restrictor plate worked out great, as all pax members finished up within a minute of each other.  The Sugar Ray’s got in plenty of time on the pull up bars this morning, too.

DaVille is a massive campus, and much time can be spent just on the Mosey.  YHC has been breaking it up in chunks lately, with short ground and pound segments thrown in along the way.  Me thinks the pax approves of this.  It’s either that or indian runs…

Not much mumblechatter, except for Abacus railing on Guppy (his 2.0) regarding counting to 12.  Like father, like son.

Good job to Emoji, who toughed out the weather outside his comfort zone.  Brrrrrrrrrr!

Also, nice to see Roscoe make it out for his 2nd workout!  He is already planning on DogPile Saturday with a buddy.  Keep posting, brother!

Great job to everyone this morning for powering thru a run-heavy endeavor.  It’s always a pleasure leading a group of men that attack a workout.

Announcements

• Monthly challenge link:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=1017786714
• Hump Day Happy Hour:  http://f3nation.com/2016/09/19/928-hdhh-ill-see-you-at-tha-crossroads/
• October 8 Convergence:  http://f3nation.com/2016/09/23/preblast-convergence-oct-8-dogpile/
• Nov. 5 Leap to Tidewater.  If you know somebody down that way that could use F3, please send me email addresses and I will get them on our list.
• Dec. 4 Bear Creek 10 mile trail race.

Lab Rat out.

 

 

11 pax plus an FNG showed up for a leg stretcher at Atlee HS this morning.  This is what transpired:

Parking Lot Tracers

COP

• X28 SSH
• X20 Ball Dippers
• X20 Don Quixote
• X10 Scapula Merkins (for Toga)
• X20 Freddie Mercury’s

THANG

Run to Cool Springs track for a round of Lindsay’s:

• X30 Merkins, X10 Partner Leg Tossses; run to next corner X25 Merkins, X15 PLT’s, and so on until everybody is back at starting point for X10 merkins, X30 PLT’s

Pullups, Indiginous Peoples run style:

• Plank up, first guy hits the bar for pullups X10 while last guy spots him.  Last guy joins plank line, first guy now spots second guy.  Continue thru until all pax had a turn on bars.

Just Killin’ Time:  Start mosey back to flag, stopping along the way to utilize the lay of the land.

• Bleachers:  X30 dips OYO
• Ditch:  X20 WWII situps (declined)
• street lights:  Ascending burpees to bus loop
• Bus Loop:  X20 American Hammers IC
• Street lights:  Descending burpees to parking lot

Mary:  Flutter Kicks, Freddie Mercury’s

COT/Namorama

NMS

Short and sweet today as YHC has actual work to do for a change.  Great to see Toga come up from points South to see what DaVille was all about.  He commented he could have posted to Spider Run and run less (DaVille is sprawled out, for those that havent made it up yet).  That made Lab Rat’s heart happy.  Not much to comment on, as it was really dark and all pax were busy getting work done.  The pace was pushed this morning and YHC felt that the pax got much work in for a 45 minute workout.

One item of note: during Name-o-rama, Blue Balls tried to get away with “BB”, the pax did not let that slide.  A Resounding “BLUE BALLS” from pax let him know what’s up.  Again, sorry dude.

YHC would like to extend a laurel &hearty handshake to FNG Gazer, who came out after being EH’d by Anchovy and Circle K at the ReeseStrong event on Saturday.  It was a tough first workout, but he rolled with the punches and put in a stellar debut.  The pax hopes you will become a regular with us.

Announcements:

-“The Creek” starting up Friday at New Highland Baptist Church at 5:30, a bootcamp workout.  Abacus has the reigns on this one.

New monthly challenge posted for October.  Sign up early and often:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=1017786714

Happy Birthday F3 RVA!  2 years old…..WOOT!

 

Lab Rat out.

16 North-Siders and 1 regular pax from inside city limits met in the gloom this morning to tackle a DaVille beatdown.  The weather was 70 and sunny, so no reason to stand around telling tales of the BRR, it aint going to workout itself!  We got some work done as follows:

Parking Lot Tracers

• run up a parking space line, karaoke to next line, backwards run down that line.  Continue to end of parking lot

COP

• SSH IC X25
• Don Quixote IC X20
• Copperhead Squats IC X20
• Arm Circles IC X10 little X5 big, Reverso
• Merkins IC X10
• Freddie Mercury IC X10

Thang

• Leg Throws X25, keep partner for next drill
• Love Angle:  First partner runs down past shrubery, around benches, then cuts left to volleyball net.  Return the way you came until you reach partner then switch.  Meanwhile partner covers ground doing exercises. Lunges, broad jump burpees, then inchworm merkins.  Keep swapping out exercizes and running until both team members meet at volleyball net.  Runners got to dodge randomly hidden obstacles, such as 20 foot long poles, support cables, and ditches.
• Curb Crawl Do-Si-Do:  Keeping same partner, line up in the middle of soccer field facing partner.  Q’s side bows to partner, opposite side curtsy.  Plank up, in cadence move to called direction as a pax, then perform 10 merkins IC (5 4-counts).  Cover all directions.
• 11’s:  Running the width of soccer field, 1 Freddy Mercury then 10 flutter kicks on opposite end.  Add 1 Freddy Mercury and subtract 1 flutter kick until flip-flopped to 10 FM and 1 FK.

BOM/COT

NMS

Lockjaw has been telling YHC for weeks that he needed to get out to DaVille so that he could finally get to wear the DaVille T-shirt that he bought.  Imagine YHC’s surprise when he pulled in right behind the truck this morning and stepped out into the gloom.  He strategically picked this morning to skip his local Spider Run as Toga has the Q and will undoubtedly punish anybody recovering from BRR with a hilly loop since he had to miss out.  He is “Old Toga” these days.  Glad to have you out, brother!  Wear that shirt with pride now!

YHC is happy to see good numbers still posting since the start of school has flipped alot of schedules around (YHC’s included).  Hopefully those numbers will swell a bit more after this week’s ReeseStrong 5K as there is another Mechanicsville AO in the planning stages, courtesy of Abacus.  Monday Tomato run from Atlee high still firing off as well.

Typical of a Lab Rat Q, the mumblechatter was on the low side.  There was however some counting sound off battle going around, as DaVille regulars are still struggling on whether to count regular or repeat counting 1-9 only. YHC was having trouble holding it together listening to each version getting louder and louder trying to enforce their will on the other side.  Personally, Lab Rat hopes that this battle will drone on and on, as he finds it hilariously entertaining.

The pax worked hard this morning and crammed alot into the 45 minutes.  This group is definitely coming around.  YHC particularly noted the leaps that Spit has made over the last couple months.  Hard effort and continuous posting will pay off.  Well done, Spit!

It’s great to be back out at DaVille, love this group.

Announcements

• ReeseStrong 5K this Saturday.  Show up, wear your F3 gear if you have it, and bring a shovelflag if you have one.  If you cant run and want to come hang out, we will have a booth set up.  Kids are welcome and encouraged to come.
• F3 Richmond has gone from a Nomad to a Region.  The pax is standing by to see what the hell that means.

Lab Rat out

On the first day of school for the kids, 14 F3 RVA men made the decision to start the day with a beatdown that went something like this:

Mosey to center of Atlee parking lot to circle up for a quick F3 disclaimer and to run in place while the instructions from YHC were given.  (Instructions were that we would run in place instead of planking between exercises to honor BRR week, Reesestrong 5K and Patrick Henry Half marathon all occuring within a month.)

Mosey to BBALL courts for Doracides.  Partner up and complete as a team the following exercises : 100 merkins, 200 squats, 300 LBCs.  One partner performs exercises while other partner runs suicides.

Dell Brown-Crabwalk to the same lines used during suicides and perform 5 merkins at each line.  Proceed across BBALL court and repeato back across.

Mosey to soccer and circle up for a couple Minutes of Mary to catch breath.  Alabama Prom Dates x 20, American Hammers x 15.

Mosey to other side of soccer field for The Michigan.  100 yard dash x 10, 80 yard dash x 8, 60 yard dash x 6, 40 yard dash x 4, 20 yard dash x 2, 10 yard dash x 1 as a group.  YHC through some exercises in for the PAX to catch breath.  Freddie Mercuries x 15, Plank with right and left hand high, Flutterkicks x 20.

Circle up on soccer field for Merkin Ring of Fire, one PAX completes 10 merkins while the remainder of PAX holds plank until all PAX have completed 10 merkins.

Stay in Circle for Feet 6 inches off ground Ring of Fire.  Pax holds feet six inches off ground while on PAX runs around circle and touches everyone feet.  Repeat until all PAX have run around circle.

Mosey back to Shovel Flag for COT.

Numberama, Namerama, Thr Carpenter took us out with prayer.

Announcements- Charity run in October to benefit Shane Adcock (killed while serving USA in Iraq)  See Anchovie for details.

It’s BRR week and YHC wanted to honor the men who will represent F3 RVA at the 2016 edition.  Additionally, YHC remembered that some of the DaVille PAX just completed the Patrick Henry Half Marathon under brutally hot conditions and the Reesestrong 5K is the weekend after the BRR, which is organized by our F3 brother, Phonics.  (If you have not signed up yet, do so.  Enough said).  That is a lot of running within a months timeframe and YHC is impressed by the F3 RVA representation.  YHC also wanted one more workout with substantial running before the BRR.  Therefore, the PAX ran the entire 45 minutes beatdown, (unless we were performing exercises to catch our breath.)   The PAX attacked these instructions with impressive ease, even though there was not much mumblechatter due two reasons: 1. Nobody could catch there breath to speak, and 2. LabRat was absent. (Probably the main reason)

A couple of observations from this morning:

1.  The Carpenter’s crab walk is impressive.  Fast and good form.
2. Emoji has the hardest time finding a spot when we circle up, aimlessly wandering.
3. BB cruises through suicides.
4. F3 DaVille can run.
5. Performing exercises to catch your breath really does not allow you to catch your breath.

As The Carpenter was taking us out this morning, he mentioned that there was only one September 6, 2016 and he asked God to guide our day and make this the day where we strive to serve our fellow man, instead of expecting to be served. (Hence the title of BackBlast)  As I heard those words, I was even more ready to own this day and find a way I can be a servant in my community.  I challenge all of F3 to find a way to put yourself third and serve your fellow man, woman, or child each and every day.

Great work this morning gents.

Circle K

Fifteen souls were on board for a DaVille beatdown on a gorgeous clear-skied morning.

 

The Thang:

 

COP

• SSH IC X 30
• Front arm circles IC, 10 little, 5 big, reverso
• Ball dippers IC  X 20
• ATMs – In plank, alternating shoulder taps IC X 15; tempo Merkins IC X 10; 10 fast Merkins OYO
• Imperial walkers IC X 15

 

Pull-up/Plank Walk Circuit

Partner up to complete four circuits of pull-ups, broad jump to bleachers, shuffle across bleachers in plank with feet on first bench, lunge walk back to pull-up bars. Repeat for 8, 6, 4, then 2 pull-ups.

 

Playground Triple Check

One Pax does Derkins with feet in swing seat. Second Pax hangs on monkey bars for knee raises. Third Pax runs around bus loop. (1 1/3 circuits). Various People Chair exercises until everyone finishes.

 

Mosey back to flag for COT and BOM

Circle K took us out.

 

NMS

DaVille had a great showing of brothers this morning, all ready to take on a steady stream of endurance challenges. It was great to see folks back from vacation and several posting after the Patrick Henry half marathon this past weekend. YHC is amazed at the tenacity and athleticism of this group. Welcome to FNG Stinger who showed heart and grit through the morning.

 

YHC’s goals for today were to cover a full-body work out and to take advantage of the various obstacles DaVille presents, such as playground equipment. YHC learned that lunges and broad jumps take their toll, and the bus loop is not exactly right next to the playground; alas, we did not get to all that YHC envisioned for this morning. Time on the playground always seems to go faster than you think. More for next time.

 

Announcements

The Tomato Run has officially started. This AO meets on Mondays at 5:30 AM in the same place as DaVille and offers a full range of running lengths for all levels.

 

Reese Strong 5K is coming up, Saturday, September 17th. You and your beloved are all encouraged to sign up for the F3 team. The website is http://www.reesestrong.org/reesestrong-5k/.

 

Gratefully,

 

BB

 

What a great feeling morning in DaVille.  With temperatures in the 60s and the parking lot lights on, the atmosphere was perfect for 12 men to end the workout with a Tabata beatdown.  Here is what we did:

COP:

• SSH  x 15
• Don Quixote  x 15
• Arm Circles x10 little, x5 big, Reverso
• Merkins x10
• LBC x 20

The Thang

• Partner Suicides:  The first partner sprints to and from the first cone.  The second partner then does the same.  Each partner will run to and from the 1st, 2nd, 3rd, 4th, then 3rd, 2nd and 1st cones.  Plank when complete.  Repeated with exception of counting down at the end.

• Mosey to the school

• 8 minute variety set:  10 Donkey Kicks followed by 10 Jumping Lunges.  Jog about 20 feet.  10 Hand to Elbow Merkins followed by 20 Mountain Climbers.  Bear Crawl to begin the circuit again with Donkey Kicks.  Do this for 8 total minutes.

• Mosey back to field

• 3 Sets of Tabata  (All had 8 Cycles for total of 4 minutes per set)
  • Set 1 – Alternate – cycle of Tuck Jumps followed by cycle of Angled Knee Jumps.
  • Set 2 – Merkins – For first 4 cycles, hands should be close and spread them each cycle until you are doing a wide grip Merkin by the 4th cycle.  Repeat.
  • Set 3 – Alternate – cycle of Burpies and a cycle of Friddie Mercuries.
• Mosey back to Shovel Flag

NMS

In planning for his VQ, YHC had two huge concerns.

1.  How dark it was the prior week because LabRat got lost while leading the PAX through the back of the campus.

2.  What are the F3 names for many of the exercises YHC plans to do?

Anticipating it being extremely dark on the Atlee campus, YHC arrived at 5 AM with cones and flashlights to set up the Suicide course.  What a pleasant surprise that the parking lot lights had been turned on by 5 AM throughout the campus.  This made YHC not worry too much about concern #2.

While determining the exercises for the 8 minute variety set, YHC remembered what LabRat had told him about Qing:  Do a few exercises that you are good at and a few that you suck at.  The two YHC sucks at were Donkey Kicks and Bear Crawls.  Those two exercises gave the appearance that 8 minutes seemed much longer as pointed out by Sticky.

Tabata was new to most of the PAX.  During the Merkin set, Circle K reminded YHC that people had to work that day.  YHC may have forgotten that detail since he was off.

It was a pleasure leading this great group of men this morning.

Announcements:

• ReeseStrong 5K is September 17.  F3 team is currently in 3rd place.  Great job.  F3 will set up a tent.  For questions, see LabRat or Phonics.  The website is http://www.reesestrong.org/reesestrong-5k/.
• DaVille now has a Facebook Messenger group with F3 nicknames.  This is a good way those who workout at DaVille to communicate with each other.
• A run is going to be added on Mondays.  We will meet up at Atlee High School.  LabRat will set this up.
• Saturday at Dogpile, wear a flannel shirt.  It is the 25th anniversary of Smells Like Teen Spirit.
• For those that have yet to sign up to F3, we have a much simpler process now. Text F3RVA to 97000, process takes about a minute. That’s it! This will put you in the database, which will allow you to contribute to back blasts. Also, we will have emergency contact info in case something happens at a workout.

Spike took us out.

18 men took various modes of transportation this morning, but all arrived at the Shovelflag for DaVille.  Lab Rat took the Q, and we all embraced The Gloom that has been creeping it’s way back in to our workouts.  With Opus’ green light to guide our way, here is what got done:

COP (all IC)

• SSH X25
• Ball Dippers X20
• Arm Circles X10 little, X5 big, Reverso
• Full Release Merkins X15
• Dying Cockroach X20

THANG

• Stations:  Break up in to 5 small groups.  Each group starts at given station and performs exercises appropriate for that station as they see fit until runner group relieves them, then group moves on to next station.  Rinse and repeat until Q says stop.
  • Merkinville:  Exercises included merkins of various types, muscle ups, dips
  • Pull up bars:  pull ups, chin ups, hang-theres
  • Legsington (get it?):  step ups, jump ups, donkey kicks, lunges
  • The interstate:  Big-ass tire flips
  • Runners:  from station to station around track
• Human Steeplechase:  Two groups, first man planks heading across field.  Second man jumps over first then planks.  Leap frog to the end of grass.  Repeato, only going under instead of over second time across.

NMS

The Gloom has definitely taken hold of the workouts lately, which the Q was ill-prepared for.  He took an odd route across the back of the schools, introducing the pax to various dangers which included (but were not limited to) hidden farm equipment, trailer tongues, and a ditch full of pirhanas (maybe)!  Luckily, Opus brought a green light.  YHC doesnt know how much it helped visibility, but he did enjoy saying “red light, green light” whenever in the presence of said light.  (Shiny objects on strings will also have the same effect.)  Also, Grabber brought a flashlight, which for some reason remained in his pocket and had bells on it.

YHC was thinking about what to do this morning, and how to incorporate 2 things that had been under-utilized lately at DaVille:  the tires and pull ups.  The plan was to break up the large pax into smaller groups so that there werent huge lines of guys standing around waiting to do something.  From YHC’s perspective, it seemed to go really well, as Lab Rat got to chat with Weiner a bit, a pax member he did not know.  Hopefully the other groups had similar 2nd F opportunities.

The infield was recently cut, and LabRat just could not resist the temptation of rolling around in the prettty grass just once, even though it would mean no Mary and we would run a couple minutes over.  Had to be done.  He was immediately rewarded by being the sucker that planked in the puddle, and having half the pax stomp water in his face.  He thinks it was on purpose.

Also, since YHC has built up a reputation as a talker, he would like to give honorable mention to Phonics, who is becoming quite the social butterfly himself.  Big difference though, is Phonics is just a much nicer guy than YHC, and the pax has not heard him sing in the middle of a workout (yet).  Well done, Phonics!

YHC hopes that everyone enjoyed themselves this morning, and he thanks the pax for coming out and supporting “Play Time with Lab Rat”, because he had a ball this morning….sore legs and all.   It’s a pleasure to have the opportunity to lead such a fine group of men.

 

Announcements

• BRR informational session tomorrow night….last ditch effort to put one more butt in a van seat.  Any takers?
• Reesestrong 5K has an F3 team!  Sign up here:  https://runsignup.com/RaceGroups/4045
• Offshore is organizing an F3 team for a bike ride on September 24th benefiting the American Diabetes Association http://main.diabetes.org/site/TR?team_id=728706&fr_id=11465&pg=team.  MOffshore has been type I for 30+ years, and mother of Offshore has been type II for 10+ years.
• Initial planning in the works for 2 more Mechanicsville workouts, and we will need more Q’s.  If you are thinking about stepping out of your comfort zone and into a leadership role, please see one of the regular Q’s and we will be happy to help you get your feet wet.  It really is something anybody can do.  Heck, even Lab Rat does it.

Lab Rat out.