Tag: SCCC

Great numbers this morning at SCCC! It was good to be back out and leading today too – YHC has missed this too much!

Typical round of 6 TABATA exercises with hot laps in between.

Great conversation this morning, topics ranged from movie recommendations (suggest re-watching Nacho Libre and Napoleon Dynamite), the pollen, the goldfish and giraffe classes, disappointing Virginia basketball losses, obscure college basketball players from OBT’s days.

Announcements:

Upchuck is looking to pass the baton after 7 years of supporting F3RVA as a volunteer champ. Looking for someone to carry the torch of The Bridge into 2026 and beyond. It’s a worthy cause and a powerful thing to go to if you haven’t been. Thank you for all that you do Upchuck!

YHC took us out, prayers for a lot of folks out there in need. Let’s keep them in our thoughts!

Four Fine Fellows found their way to the finest and cheapest country club in the near West End. OBT and Hitch got some pre-laps in, but once we were all gathered we jumped right in:

Tabata 1:  Goblet Squats / Imperial Walkers

Run a Lap!

Tabata 2: Kettle bell Swing / Overhead Press

Run a Lap

Tabata 3: Alternating Lunge Pass unders

Run a Lap

Tabata 4: Bent Over Alternating Rows

Run a Lap

Tabta 5: Tricept / Curls

Run a lap

Tabata 6: Ab work

Run 2 Laps!

Numberama, Namerama, YHC took us out

YHC: lots of mumblechatter this morning about the complexity of US Tax Law, how to best do your taxes, what counts as a fair deduction, and whether Hitch can write off the time spend creating Porta Dash.

Two fine gentlemen woke up for a 4:30 5:30 AM workout. The traditions were kept, with 6 rounds of Tabata weight slinging, the required number of laps, deep conversation, and a belated backblast.

We started slooow, but picked up the pace as our bodies woke up and settled into the work.

Numbers/Names/Prayer, then Hitch did a few more laps after for good measure.

Keep in mind those at CarMax…both those affected by recent layoffs, and then 5-day a week RTO causing major disruption in the family lives of those that remain.

70 and Sunny as Three terrific Tabata troubadours slung iron and dodged black ice at the world’s finest outdoor track.

The MumbleChatter was strong, and the following critically important things happened:

• Faceplant discovered that tights do, in fact, keep you warmer.

• Applesauce shared tips for Olympian-approved tips for improved ski jump (and bedroom) performance

• Dunkin Donuts Super Bowl commercial was voted the favorite of the Pax, followed by the Pepsi/Coldplay Polar bears.
• Virtues of various ski camps were evaluated (as one does at a country club)
• The Pax did good work, getting in the full run distance, lawnmower pulls, squats , curls, swings, deadlifts, and a round of Mary.

Numbers/names to finish…thanks to the Hitch and Faceplant for getting out of the fartsack and bundling up for the last frigid morning for a while.

Two guys eager to get a jump on the day managed to dethaw their cars and meet up at the cheapest country club in RVA. Since Hitch’s trunk was frozen shut, his kettlebell was unavailable- so we opted for laps and alternating sets of exercises between laps .

We managed to keep relatively warm and got some good work in, as well as some good conversation.

SYITG

Six Monday marauders attacked the new week with gusto. Abiding by the strict rules of SCCC etiquette, the workout commenced after a brief warm up as follows:

6 cyles of 8-round Tabata, with a running lap between each one

• Round 1: Goblet Squat + Overhead Press
• Round 2: Kettlebell Swings + Romanian Dead lifts
• Round 3: Alternating Lunge Pass-Unders + Uneven Lunge Squats
• Round 4: Alernating Rows
• Round 5: Overhead Tricep Press + Curls
• Round 6: 8 rounds of Mary

After last round, 2 laps around the track.

Namerama, Numberama, YHC took us out

NMS: Conversation topics this morning including skiing with Gwyneth Paltro, getting tattoos while drunk/high, and bankrupting Porta-Potty companies. Always a good time.

SYITG!

After only a 19-day review period, YHC is proud to finally submit this backblast. Accountability works… eventually.

Conditions: Cold. December cold. The kind where you remember it was cold, but not how cold.

Warm-Up:
Standard F3 warm-up. We stretched. Arms went up. Arms came down.

The Thang:
A very typical Tabata.

• 6 rounds
• Running laps in between
• Exercises occurred
• Muscles were involved

Specific movements have unfortunately been released from memory in accordance with long-term archival policy. What is known is that everyone did the work, no one cheated (probably), and time passed at a predictable rate.

Between rounds, the PAX ran. They returned. This happened multiple times.

Mumblechatter:
Minimal. Focused. Professional.
Any jokes made were immediately forgotten, much like the workout.

Attendance Notes:

• Bodos was present and has since ensured that no one forgets it
• OBT did OBT things
• Offshore was offshore in name only

COT:
Short. Efficient. Completed.

Backblast Notes:
This post is late.
Everyone knows it’s late.
This post acknowledges that it’s late.
We can all move forward now.

TClaps:
To the PAX for showing up on 12/22
To Bodos for ensuring accountability through public ridicule
To YHC for finally closing the loop

6 men of serious purpose linked arms at the latest edition of the St. Christopher’s Country Club. Conditions were 70 and sunny. According to the local rabbits out for a silflay, the following might have happened.

Round 1: stretch

Round 2: curls and lunges

Round 3: lawnmower pulls and triceps

Round 4: Something and something else

Round 5: squats and overhead presses

Round 6: Boat/canoe and WWIIs/press

Cool down: bench press and have a nice day.

Numbers, names, and YHC took us out.

Announcements:

Pigskin is leading The Bridge on January 24. Leave around 6, workout 7:30 to 8:15, the best coffee ev-erh, and likely a stop at The Cumberland Diner. Home by 10:30/11. Most of that is true.

Frozen Triangle is February 7. No Idea (not that guy) who to contact. Really. YHC does not know who is running this. Or, leading this. Or, really, anything. Please post details.

Faceplant would like to learn to use F3RVA.org on his phone. Does anyone have the time to lend a brutha a hand?

3 grown A$$ HIM showed up to see if Doozy really could figure out how to download a Tabata Timer App onto his Iphone. Like that we start with a 5 minute warm up, timer has everything scheduled where all YHC had to do was call the exercises. First lap was set to 2:30 and a request was made to get a little more time on the next lap. YHC was able to adjust the lap time to 3:00 but that going to shorten the overall time. The last lap was a once around, numbers/ names and Applesauce took us out.

NMS: @applesauce is a fan of the loosing team from this weekend and was able to provide all the reasons why they might have lost to the Hoosiers this Saturday. 🤷‍♂️