Two visitors and 10 regulars traveled south of the equator for a crisp morning beat-down. Quick mosey around the bus loop before heading over to the track for COP. Here’s how it went down:
COP
- SSH x25
- DQ x20
- IW x20
- Copperhead Squats x20
- Brazillian Dance Partners x10 small/large/forward/backward
The Thang
200M Ladder. Run 200M then drop for 20 merkins and 19 Lt Dans (2 count just to disappoint DK). Run 200M then 18/17, 200M 16/15, continued until 2/1. Simple math folks, quite elementary. Restricter plate for those finishing early got to start climbing the ladder again. Plank-o-rama at the start when everyone finished.
Mosey to poles for pole smoker indian run. PAX holds legs at 6″ while first PAX member completes 6 pole smokers (1 left, 1 right, 1 center, repeato). Run to end of line and next one goes. Complete 1 circuit.
Saunter to the baseball field for a little spring training. Quick cycle to finish the workout. Start at home plate:
- Single: Run to 1st and complete 10 WWII situps. Run to 2nd, 10 WWII. Run to 3rd, 10 WWII. Run home, 10 WWII.
- Double: Run to 2nd and complete 20 merkins. Run home for 20 more.
- Triple: Run to 3rd and complete 30 squats. Run home for 10 WWII.
- Home Run: Round the bases and finish with 40 LBCs.
Back to SF.
Moleskin
Great turnout from the RVA PAX. Welcome Nancy from Greensboro and The Farm from Charlotte. There were complaints of the tolls and distance from downtown to this particular AO. RVA is working on it as there are at least 2 new AOs in the works.
It was dark this AM so YHC initially couldn’t identify the LIFOs. Fudd was a given and should have been assumed. Toga was unexpected. Tclaps to Toga for directing our visitor from CLT to the correct location.
There have been grumblings recently as to the level of math required during YHCs workouts. There were two basic concepts introduced today. Subtraction by 2 and the concept of even/odd. Merkins were always even and Lt Dans were always odd. Nancy pointed out that this AO is a middle school and we should not be required to practice remedial math. Point taken. YHC and TYA have been discussing a fibonacci sequence workout but we should likely hold off until PAX math skills have advanced.
See everyone in the spring-like gloom.
Announcements
- AFSP Golf Tournament. See Fudd’s BB.
- 24 workouts in Greensboro, visit if you are in the area. Apparently you can just roll out of the fartsack and be working out.
- WDog starting in April. See Swirly.
- Mechanicsville AO starting next week
- HDHH next week
- Lab Rat has run friendly Q tomorrow. As Swirly put it, “Every day all day”
- Expansion in May to support new Hampton Roads region. Contact Toga to volunteer.
- Toga is eyeballing an orienteering course on May 1 at Pocahontas. May turn into a trail run. For Wilson’s edification orienteering generally involves a compass.
- BRR spots are open. Talk to TYA if you want in. Training starts soon and there will be planning “meetings” after the training. You know you want a purple shirt to be like Swirly.
20 Comments
Way to push it today guys. Great job.
I’m not sure what’s worse: 200M Ladder today or Nicole yesterday.
Great Q, Splinter!
Those 200s were rough. Lt. Dans are so time consuming and boring it is easy to fall prey to Fudd’s mumblechatter and lose count. Welcome to Nancy and The Farm!
That was a great beat down – well done Splinter!That’s the way to start the day right there… Excellent job fella’s way to bring it…That 200m ladder was no joke – Toga and I commented we had the jello legs coming in to the end of that thang..
Glad to have Nancy and The Farm join us this morning..
See y’all in the gloom – cause it is indeed Everyday – All Day @ F3RVA – aye!
Heaps of fun on the track.., merlot was almost introduced just to keep up with Swirly. It’s always great to see F3 tourists out in the RVA gloom, and I can’t wait to see Fudd’s self professed skill with a compass. I’m bringing a whistle and rations in anticipation of getting lost.
Thanks to you guys for hosting! Will see you tomorrow at a closer location! #willcontinuetoavoidthetolls #justsaynotothefartsack
Wilson leaned over to me when Toga mentioned the Pocahontas thing and said “why would he invite us to an Asian Earring making competition” so yes Splinter stick to numbers less than 10…
Hahaha! As classic as Lab Rat’s kidney stones comment last week!
Both are hilarious ….
Nice work guys, good times!
Nice Q Splinter. Things learned in the past few weeks. Park away from shovel flag, math skills lacking, get lost easy/will never go on a orienteering event & running sucks! #whichway
MeCa Region is sorry you had to endure The Farm today……But we were glad for the break…….
Did the mumblechatter really just follow me across state lines?????
Ha ha good times great beat down splinter!!!
I can take the social in April at Ellwood’s just talked to the person from ETs and we can have the room from 5-7, on the 3rd week.
@RichmondPax, And as if having to endure @TheFarm wasn’t bad enough, some of you may have to endure me this Saturday at Dogwood.
Enduring @Guinness is way worse! Just experienced how far reaching the F3 community is when one of my Richmond brothers recognized me from yesterday’s beatdown, said I was crazy for driving there from downtown Richmond, and then gave me crap for fartssacking today. Some things are the same no matter where the AO is located :). Apparently there are pretty cool run options tomorrow. See you there.
F3RVA is everywhere.
You’re welcome.
Hope to see you at Dogpile tomorrow Guinness. You posting tomorrow will help with a theme for the Q.