Tag: SCCC

  • SUNY better than the Ivies?

    Six folks including two down rangers one of which was an FNG showed up this morning.

    The workout went like this:

    6 rounds of TABATA with a lap between each round with two laps to round it out.

    Round 1 – STRETCHING!

    Round 2 – bent over rows and shoulder pressses

    Round 3 – Kettlebells swings and goblet squats

    Round 4 – Burpees and curls

    Round 5 – Merkins and weighted calf raises

    Round 6 – MARY!!

    Good mumble chatter this morning, lots to discuss. Topics ranged from parking lot design efficiences, which school has a more robust alumni network. Turns out our visitors from downrange one of which is a SUNY alum has a more famous network than the Ivy league schools. Also fun fact inside Cornell is actually FOUR SUNY schools so, they have infiltrated the Ivy network already. You have to go through this list and pick which ones went to an Ivy and which ones went to SUNY.

    Scott Kelly

    Tim Nee

    Stanley Tucci

    Wesley Snipes

    Wolf Blitzer

    Harvey Milk

    YHC took us out with a message about ordinary abundance https://ordinaryabundance.com/ and the importance of being content with what we have in front of us:

    Prayers for the cyclists injured and killed.

  • Celebridog at SCCC!

    The bell rang and five pax plus one canine posted for the weekly gathering of the St. Christoper’s Country Club.

    I’m still not sure why Faceplant brought his dog Parker, but he was generally a pleasant and upbeat companion and even he couldn’t keep up with FP on the hot laps, which made me feel a little better about being at the back of the peleton.

    I would upload an image of what Parker looks like, because he’s pretty much a dead ringer for that DOGE dog you see on social media, but apparently I don’t have permission to upload images. (It’s probably just as well; back in the early days of F3 Nation we had to pay our a settlement to a trolling copyright attorney because we basically were posting too many photos of Fat Axl Rose (aka Faxl Rose) in our backblasts.)

    FP says Parker is such a mutt that he was told not to even attempt a 23 & Me test on the him, that it would probably overload some innocent DNA lab’s circuitry. That being said, I would specify his breed as #GoodBoy and leave it at that.

    If, like me, you can’t believe that it’s still not Labor Day, there’s a reason. Memorial Day this year was as early as it possibly can be (May 25th) and Labor Day is as late as it possibly can be (September 7th), which means that the summer of ’26 is 15 weeks long instead of the usual 14. They say it happens this way every seven years …🤷

    Here’s what we did:

    Set 1: Pogo Hops / Imperial Walkers + Hot Lap

    Set 2: A/S KB Lift to Shoulder Press + Hot Lap

    Set 3: A/S Lawnmower Pulls + Hot Lap

    Set 4: Curls / KB Swings + Hot Lap

    Set 5: Weighted Squats / Lunges + Hot Lap

    Set 6: 4 Minutes of Mary

    Thanks to all who answered the Slack call to post; this is a workout that is greatly enhanced by the exponential impact of #MumbleChatter!

    OBT

  • SCCC Summer Tour Stop

    It might be a record, there were 8 on the course, a perfect two foursomes for a round at the freest country club in all of Richmond.

    A very familiar routine 6 rounds of TABATA doing alternating exercises with a lab between each round, the final round we do two laps and Mary.

    Round 1 – stretching

    Round 2 – Bent Over Rows & Shoulder Presses

    Round 3 – Kettlebell Swings & Reverse Lunges

    Round 4 – Burpees & Curls

    Round 5 – Weighted Squats & Weighted Calf Raises

    Round 6 – Mary

    Big thank you to OBT for calling out YHC to come out and lead, great mumble chatter this morning! i

    Announcements:

    Beer mile coming again this October, stay tuned for the date announcement.

    Don’t forget to sign up for Breaking Bread, there are some open slots on the Q sheet.

    YHC took us out with a message of always being mindful of the needs of others, and prayers for our traveling friends.

  • A round with irons

    YHC waited in the gloom to see who else was crazy brave enough to workout with iron weights after last night’s lighting storm, and was not surprised to see Bodo’s emerge.

    The typical Tabata tabula ensued, with good conversation, better work, and a round of Mary on the still wet track.

  • Better Late (than never?)

    Apologies to the Pax for the late post! Hitchhiker, Applesauce and Bodos converged for a lovely morning at the club. A lot of other folks out today, great to welcome Hitch back.

  • Casual Stroll on the Grounds

    5 Redwoods from various corners of the Near West End converged at RVA’s most exclusive AO for this week’s rendition of SCCC.

    According to the fella doing wind sprints, and the other runner form training, here’s how it went down

    OBT did a solo 2 lap buy-in while Gumbo and YHC stretched out this past Saturday’s Murph.

    Once Offshore and 1-800 emerged it was go time

    The Thang

    Warm Up lap ’round the pristine 400 meter track

    Tabata Sets of:

    KBs ’round the worlds (and reverso).. run a lap

    KB Swings and Lt. Dans…. run a lap

    Lawnmowers … each arm…. run a lap

    American KB swings and LBCs…. run a lap

    OBT nearly intercepted the Q around 6:02am…. pushing for Mary. He was ready for Libbie Market Breakfast.

    monkey humpers and flutters…. run a lap

    4 minutes of Mary ….. closing lap

    Numberama, Namerama, YHC took us out.

    Summer Tour Stops this Week: Heartbreak Ridge (Tuesday), Free Space (Wednesday), DaPile (Saturday)

    See slack for other announcements.

    Prayers to PAX members going through work, family and health challenges.

    Please lift up Van Winkle’s (F3 Charlotte) family and community following the tragic death of his daughter (hit by car while running).

    Every day is a gift, Gentlemen. SYITG

  • Grand Schemes

    It was a fine morning for a fine foursome to do fine work on the finest track in the entire country.

    Hitch arrived just in time to join the Warm-a-rama and we took off for a lap, wondering if Bodo’s would arrive “on-time” after lap one. He did not. Much good mumble-chatter ensued as we continued the work…lifting, running, lifting, and running.

    Wrapped with Numbers, Names, Announcements, and a COT.

    1. There will be SOCCER at 45MOM Thursday (see Hitch’s 1F post)
    2. The French Open reminds us that it’s Pickleball tournament SZN – with Hitch going to Korea, YHC will take on organizing.
    3. Apparently you’re supposed to go “Birth Name, Age, and THEN F3 Name” at the end. But who cares, RVA ALL DAY!

  • Record numbers on the golf course

    There was almost enough for two foursomes, a record number for the SCCC. We almost had to get another cart to fit everyone. 5:30 and everyone arrived carrying a wide array of weights. Offshore won with the record weight – fact, no two PAX could pull their weights together to be more than the single 45 LB kettlebell that Offshore brought.

    Same routine as always, 6 rounds, two exercises per round, one lap between rounds and two laps to close it out. Hitchhiker did some extra laps at the start and finish to tack on the extra miles, so did OBT.

    Solid mumble chatter this morning, even if it was just YHC talking and maybe not everyone was listening, but thank you all for being ears to my stories. My M can only take soo many stories.

    Announcements: Memorial day convergence at Dogpile start time is 7 AM.

    Prayers: To those families that have loved ones that have taken their lives. There is support out there, it may not be easy to talk about it but know that there are ears to listen and shoulders to lean on.

  • Can you run the 100M dash in 17 seconds?

    A regular 4 + a welcomed visitor came out to the St. Christophers School track to see if they could run just a single 100 meters at the same pace of the recent sub 2 hour world record marathon. Several attempted, no one succeeded.

    Here is what went down based on the overly bright LED light blinding us on the back turn.

    Round 1: Stretching (can’t forget that now can we Upchuck)

    Round 2: Goblet squats + Dumbbell deadlifts Round

    3: Glute bridges + Kettlebell swings

    Round 4: Standing overhead presses + Bent-over rows

    Round 5: Lunges + Bicep curls

    Final round: Mary

    Just like we practiced, one lap between each round with the final being two laps. Good mumble chatter and glad to see Applesauce back out and visitor Handshake. Thanks for the PAX for putting up with Handshake and YHC’s ramblings about the Virginia Military Institute.

    Announcements: Memorial Day Convergence 7 AM @ DogPile, looking for volunteers to bring post workout refreshments.

    YHC took us out, and prayers for Handshake’s family.

  • Average age 47.6

    In a moment of zealousness, YHC jumped right into the exercises—until Upchuck called the Q out with a very fair “why aren’t we stretching first?” Audible made, and we kicked things off with a proper stretch to get loose.

    From there, we moved into five rounds of Tabata-style paired exercises, with one lap run between each set. On the final round we do two laps.

    Strong showing this morning with an average age of 47.6 years young.

    Mumble chatter was entertaining as always:

    • Hair loss solutions and whether a trip to Turkey for plugs is in our future
    • College reunion stories and what’s changed (and what hasn’t)
    • Hitchhikers apparently signing up for the London Marathon
    • A surprisingly deep dive into Korean healthcare

    Closed things out with a quick reflection on friendship—how as we get older, it takes more intentionality to stay connected, but mornings like this make it easier. Grateful for this group and the consistency, laughs, and accountability.