F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

“Paying to workout, that’s like paying for porn!”

10

A gorgeous morning for a workout, and 23 brothers agreed!  24 total of a fine breed of men started their Saturday with a bang.  Is that a Dogpile record????  It’s got to be close.  YHC stuck a shovelflag in the ground, and here is what went down:

COP

(Disclaimer:  all numbers selected are completely arbitrary and have no meaning whatsoever)

  • SSH X28 IC
  • Don Quixote X21 IC
  • Ball Dippers X18 IC
  • Arm Circles X10 little X5 Big, Reverso
  • Full Supination Merkins X12 IC
  • Dreya Rolls X10 OYO

The Sippy Cup Bridge Run

  • Start at toll booth, head south on Nickle Bridge.  X1 burpee at every light pole
  • Fastest 3 pax (plus ties) go to Riverside Dr. X20 merkins then had back north, X1 Dreya roll at every light pole.
  • Rest of pax drop and do X20 merkins when passed by fastest pax member, then return north bound (X1 Dreya roll at each light pole).

Amphitheater 11’s

  • Freddie Mercuries while waiting on pax (X28 IC)
  • Full supine merkins at bottom of amphitheater
  • Incline APD’s at top
  • Run perimeter of amphitheater when complete

The Testing of the Q

  • Q does 1 burpee for every pax he cannot name.  3 burpees performed by Q.
  • All pax does X10 OYO burpees

COT/BOM

OK, so no avoiding the obvious:  the story of the day was the Q having no idea who a certain member of the pax was (Pax Member X), even though Pax Member X knew Q.  YHC was racking his brain thru the entire set of 11’s trying to come up with name.  No luck.  So, upon return to shovelflag, Q asked Pax Member X for penance. Pax Member X stated Q should have to do a burpee for every pax he could not name.  Sounds fair, let’s do it!  First burpee was visitor from Kernersville that Q had not met yet (Frodo).  Second burpee was pax member X (Conspiracy).  The third one is the only that Q is embarrassed over, as YHC named him last week (Seymore).  Turns out, Conspiracy had LIFO’d into a #Punisher workout a few months ago, which was also a Lab Rat Q (he also got a Kotter there).  Sorry to not have remembered you, but it’s been a while.

The title of the BB was a quote overheard by Opus between unknown pax member and Conspiracy regarding Conspiracy’s posting to a certain pay to play workout group. (YHC’s money would be that Wilson said it.)

Three lessons for all to take away from this:

  1.  If you want people to know you, you got to post up.
  2. You are always welcome back to F3!
  3. Dont mess with the Q, he writes the backblasts.

Other than that, the pax worked hard today!  Beautiful views for the bridge run, and the 11’s in the amphitheater really  got the blood pumping.  Mumblechatter definitely picked up regarding the full supination merkins, where even Sippy complained a little (which speaks volumes).  That warms YHC’s heart!  You are welcome.

ET’s was lively this morning.  One of YHC’s favorite parts of the week is the 2nd F after Dogpile, taking over the bar area with lively conversations and offending odors.  Glad to see TYA stopping in “the office” as well, although he made YHC put a shirt on otherwise he wouldnt sit at our table.

Announcements

Great to have our two visitors from NC!  Great to meet you, Frodo.  Good to see you again, Dr. Evil.  Way to represent!

Also, Kotters to Winstons, who has been dealing with some knee pain.  Heal up quick, Brother!

Special congratulations to Rosie for smoking a recent half marathon in Roanoke!  1:41, good enough to take 4th in his age group!

Phonics is race director for Reese Strong 5K, proceeds going to help kids dealing with cancer and their families.  This is an awesome grass-roots organization, and we will have a strong F3 presence at the race this year.  It is the week after BRR, and it is family friendly.  Look for more details coming soon, but mark your calendars now.

It is always an honor to be able to step out in front of such a great group of men to sharpen YHC’s leadership skills.  Thanks to each and every one of you for allowing that to happen.

Lab Rat

PS, Lab Rat hopes you enjoy reading this post with associated background music….courtesy of Conspiracy and Winstons!

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Need somebody to talk incessantly during a long run? Ask you questions while you are gasping for breath? I'm your guy.

10 Comments

  1. Great Q Lab Rat! Love the Q naming Challenge, Kotters to Conspiracy! Welcome back! Also, special thanks to the Q for staying fully clothed today…

  2. Great Q as always Lab Rat. The bridge run was fun and tough. The perfect match. The Dreya Rolls and full supination merkins were nice new additions today.

    Sorry I missed the 2nd F at ETs. I need to get back there one of these next few weeks.

  3. Nice work today men, that bridge fried my grits!!! Wow that was a big pax today love the energy of a good beat down Q. Thanks Lab Rat for leading today it was fun but horrible at the same time.

  4. I’m not going to lie, I am struggling this morning. Last half of the trail run required much walking. The amphitheater put the burn in my legs!

  5. Great Q, Lab Rat! Thanks for having Frodo and me–his first AO visit outside of Kernersville (my AO, too). Always good to see you guys, and it’s always a good beat down!

  6. Swirly (F3 Corporate) on

    Excellent BB and beatdown Lab Rat ! Love the big numbers @ Dogpile – let’s keep it up! As I said during ball of man – plenty of AO’s to choose from during the week -make sure you hittem – corporate see’s you 🙂
    Oh and Lab Rat – I agree with Bleeder – thanks for keeping your shirt on brother..

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