Tag: SCCC

At 05:30, on this “darker again” morning, YHC was in the process of trying to remember the exact format of the SCCC style Tabata so he could Q himself through a beatdown. A Hitchhiker then arrived to guide us through the program. Apparently this has happened before. It went something like this.

No disclaimer, …lets do this

Warm up lap to discuss protocol.

1st set of 8: KB swings, two handed; Lap 1
2nd set of 8: Merkins; Lap 2
3rd set of 8: KB single arm rows; Lap 3
4th set of 8: KB upright rows, Lap 4
5th set of 8: KB Goblet squats, Lap 5
6th set of Abs: WWIIs, American Hammers, Flutters, LBCs, Heels to Heaven, Scrunchy frogs; Lap 6 & 7

Time at 45:00:00 (started a few late though). Great to have your company, banter and guidance through this one, Hitch.

One returning member of the SCCC and two visitors from opposite sides of greater RVA met yesterday morning for a workout in the nicest track in Richmond. The workout met the format but apparently not the intention. Here’s how it went down, more or less.

20 seconds of the exercise

10 seconds of rest

repeat x8

one lap around the track

exercises were KB swings, American Hammers, Curls, Nolan Ryans, WW3s and Say Anything squats. (More pop culture study recommendations for Hitch)

finished with 2 laps including a Boberry biscuit on the final one in which Hitch left Beaver and I in the dust!!

numbers names, YHC took us out. Prayers for those sick and Hitch and his father.

Conditions: Absolutely perfect

This morning, the Saint Christopher’s Country Club was buzzing with action as we worked through a Tabata-heavy beatdown with plenty of Hot Laps to keep the heart rate up. It was great to see a strong turnout, including some returners, and even a couple of random runners who seemed harmless enough.

The Thang:

Tabata #1: Alternating squats & stretching ➡️Hot Lap #1

Tabata #2: Alternating curls & overhead presses ➡️Hot Lap #2

Tabata #3: Alternating kettlebell swings & triceps ➡️ Hot Lap #3

Tabata #4: Alternating presses & rows ➡️Hot Lap #4

Tabata #5: Burpees & guessing game ➡️ Hot Lap #5

Tabata #6: 4 Minutes of Mary ➡️ Hot Laps #6 & 7

Lots of discussion about the Valentines Day monthly challenge as we pushed through the work, and we were excited to welcome back SCOBY. Also in attendance was our friend Handshake, who brought the most unique weight of the morning a half cinderblock straight from his front yard.

One of the highlights of the morning was an unexpected Christmas gift exchange between OBT and Hitchhiker. Hitchhiker had been patiently waiting for a free kettlebell to appear on Facebook Marketplace for over a month. The elves were generous, and OBT came through with a kettlebell delivery. There was much rejoicing.

Side Note, Beyoncé did not pay for the SCCC track and field. Perhaps this is the Knowles of note for which the field is named after: https://hereditary.us/members_details?id=6207d0d950f6e33bc169fddd&utm_source=chatgpt.com

COT:

Prayers for the family of Sarah Crandall Bayliss Thompson and for OBT’s friend’s family.

YHC took us out.

Great work, fellas

An 11-PAX scramble (including one FNG) arrived at the St. Chris clubhouse ahead of their 5:30 tee time, toting weights rather than clubs, for a Donald Ross-designed NTB beatdown. According to the Seal Team scramble who showed up moments later for their 5:40 tee time, the following may have happened:

Round Format: 8 tabata sets (20s work/10s rest) and 1 lap around the track. Cart path only while the fairways emerge from their winter slumber.

• R1: SSH / Imp. Walkers
• R2: OH Press
• R3: Standing Oblique Crunches
• R4: Lawn Mowers
• R5: 4MOM – Abs
• R6: 4MOM – Merkins
• Finish with two laps around the track.

COT: Numbers/Names/Announcements

Welcome FNG John, who found us through something called the internet! John recently moved back to RVA after stints in Colorado and Montana where he brewed hard kombucha, hence the F3 name “Scoby”. Scoby also inspired the title of this BB. He was first in order for numbering off and when we went around for names YHC asked him to announce his hospital name, age, and temporary FNG nickname to the group. John proceeded to announce where he was born, “MCV”, rather than his birth name which the entire PAX loved tremendously. We then continued name-a-rama announcing our birth names, age, F3 name, and birth hospital! YHC took us out. Next week we will request SS#’s.

Matt Daum / 32 / NTB / St. David’s of Austin, TX

The frigid bell rang and four pax materialized out of The Gloom for a theoretical SOJ Takeover of the St. Christopher’s Country Club workout. However, the act of southern aggression was met with a swift northern counter-attack and Sasquatching of the would-be Q, NTB: If the interlopers were not familiar with the unique formatting, rhythm and rituals of the #SCCC workout (which Faceplant himself still hasn’t really mastered after three months), then how would the guests know what to do?

Long story short: I handled the Q. Here’s what was done:

Tabata #1: Alternating SSH / IW
Hot Lap #1

Tabata #2: Weighted Squats
Hot Lap #2

Tabata #3: Lawn Mowers / Shoulder Press
Hot Lap #3

Tabata #4: Plank Rotation
Hot Lap #4

Tabata #5: Player’s Choice / Wild Card
Hot Lap #5

Tabata #6: 4 Minutes of Mary
Hot Laps #6 and 7

Spreadsheets from the Gloom:

I honestly don’t have a lot for you here. There was some pro football talk, maybe some talk about the CFP game, but I was mostly focused on not getting hypothermia. A quarter-century of Charlotte winters didn’t prepare me for an apparent move north of the Arctic Circle.

The fact that Hitch was out sick meant I couldn’t give him the Christmas present that Santa belatedly misdelivered to my house. Maybe next week …

Would love to welcome the SOJ guys back anytime — as well as any of the pre-holiday regulars, like Faceplant, Oyster, Bodos, etc. The SCCC is always in the market for new members, there’s no dress code and your down pain-ment doubles as your initiation fee.

OBT

The Thang:

The gloom greeted us at Saint Christopher’s track with surprisingly pleasant weather—YHC came prepared to sweat, though it was nowhere near cold enough to use that as an excuse. A mysterious huddle of folks on the field caught our attention as we warmed up. OBT, ever the observant one, suggested it might be Seal Team… though their half-hearted effort could’ve been mistaken for interpretive stretching.

We launched into YHC’s favorite combo workout: Tabata and track laps. It’s part cardio, part strength, and all misery fun!

• First Four Tabata Rounds:

• Two alternating exercises in each round. YHC led with precision, and varying levels of grace.

• In between rounds, a lap around the track kept us honest (for those of you that don’t know it Hitchhiker has been holding out on us for a while. He is a speed demon on the track. No one can keep up with him.).

• Final Tabata Round:

• A round of Mary with an ab-focused arsenal led by YHC and OBT. Planks, crunches, flutters—you name it, we groaned through it.

• Grand Finale:

• Two laps around the track to cap it off.

Mumblechatter Highlights:

No F3 workout is complete without some quality chatter. Today’s conversation topics included:

• Music podcasts (OBT used to host one!).

• LEGO robotics competitions and the national dominance of Mary Mumford’s team

• Harrisburg, VA, and JMU lore.

• Live music gigs and the best of Wilmington/Wrightsville Beach.

• Cycling challenges—because apparently the track laps weren’t enough cardio talk.

Announcements:

• The Bridge this weekend: OBT and Upchuck are heading down Saturday. First-timers are encouraged to experience this impactful event. Don’t miss it.

Final Thoughts:

Thanks to OBT and Hitchhiker for showing up strong and making it a solid morning in the gloom. Until next time!

SYITG,

Faceplant

The Scene:

A crisp morning greeted the PAX at the St. Christoper’s Track, and spirits were high despite the cold. Hitchhiker, already in motion from Sunday Funday, was a man on a mission—faster, and fueled by an insatiable appetite for studying and, apparently, baking. Upchuck, recently recovered from a Thanksgiving cold , was a welcome sight, ready to sweat off our turkey hangover and chat about history, football, and, of course, pecan pie.

The Thang:

• Warm-up:

A round of much-needed stretching to shake off the Thanksgiving lethargy. PAX unanimously agreed: the stretching was a highlight, proving once again that flexibility is key in life and workouts.

• Tabata:

Each round consisted of 8 sets of 20 seconds on, 10 seconds off, targeting arms, legs, and core.

Between each round, we ran one lap around the track, because nothing warms the soul like a cold lap in the morning gloom. For the final round, we doubled the fun with two laps.

Mumble Chatter Highlights:

• History Class:

We dove deep into U.S. and Korean history, pondering how on earth you distill 5,000 years of Korean history into an elementary school curriculum. YHC with homework: to figure out exactly what makes the cut in that timeline. Cliff notes welcome.

Football Talk:

• Division I vs. II vs. III: Why do only some teams get to go bowling?

• The budding Virginia Tech vs. ODU rivalry: Who would’ve thought?

• UVA’s loss to Virginia Tech: Predictable, but still lamentable.

• The Hitchhiker Chronicles:

Hitchhiker revealed his new hobby: baking. Yes, the same man running laps at warp speed is now whipping up pecan pies and artisan bread. But beware—pecan pie is practically 90% sugar. Delicious? Absolutely. Dangerous? Without question.

COT:

Grateful for the opportunity to lead this morning and for the company of two great men. Despite the cold, the camaraderie and conversation warmed the heart. Hitch, keep studying and baking—we’re expecting snacks next time. Upchuck, as always love the conversation!

SYITG,

Faceplant

YHC rolled into Richmond’s finest Country Club (okay, it’s a private school track, but it’s our version of luxury) rocking the classic polo uniform, joined by three other well-dressed gloom warriors. It was a pleasant morning, full of sweat, banter, and lots of laps.

The beatdown? A familiar six rounds of Tabata, each followed by a lap around the track—with a bonus two laps on the last round for those overachievers among us. The first round was a delightful stretch session, which YHC would like to formally thank for being a gentle warm-up disguised as actual effort.

Midway through the workout, YHC and Hitchhiker’s extremely subtle conversational volume attracted the attention of runners doing speed work. Turns out, they recognized our dulcet tones (or maybe just our loud mouths) and stopped by to say hello. These friends of ours were knocking out 8×400 at a blistering pace. Impressive? Sure. But let’s not overlook the fact that we were doing calisthenics and running laps. Clearly, the harder workout.

As always, the mumble chatter was on point. OBT regaled us with tales from his recent Italian escapades, if you need travel tips or a trip planner, see OBT’s M for a schedule. Hitchhiker, meanwhile, announced his early return to work from paternity leave, officially cementing his assimilation into American culture by deciding that less time with his newborn was the way to go. There was also a spirited preview of the Thanksgiving family dinner drama we’re all pretending not to dread but secretly can’t wait for. And as always Bodos offered sage advice to YHC for all of life’s challenges – thank you Bodos!

YHC took us out. It was an honor to lead this esteemed crowd this morning.

Two of us showed up to a quite morning at the St. Christophers Track. The dogs with tron vests reported seeing the following…

It was a familiar routine, six rounds of Tabata with one lap between, with the last round having two laps. The first round consisted of stretching. The next few rounds consisted of a mix of curls, abs, merkins, triceps work.

YHC took us out.

YHC rolled up to the finest country club in town for a rainy morning workout. As the clock got closer to the starting time it was looking like it would be a solo workout, but what does YHC but a familiar car pulling up and Hitchhiker rolled up.

It was a familar routine, six rounds of tabata with one lap between, with the last round having two laps. The first round consisted of stretching which was a welcomed retreat. The next few rounds consisted of a mix of curls, abs, merkins, tricpe work, and we didnt let the rain detur us from sitting on the ground. THe rain sure did pick up when we got to our laps but all was good and spirits were high.

Lots of mumble chatter around higher education, writing books, and our careers.

YHC took us out.