Author: Bleeder

  • Eclipse Lake

    7 well rested souls arrived at Batteau for an eclipse beatdown before the sun knew what was about to happen.

    THE THANG

    Mosey to COP

    20X SSH
    10X Merkins,
    30X LBC’s
    2X 15X Arm Circles

    Mosey down the Steps

    Lindsey
    Incline Merkins / Dips

    Mosey to the Lake,
    Eclipse Lake Loops
    20x Merkins Run Lake Loop, Bear Crawl the Bridge
    20X Merkins, 30X WW II Situps, Run Lake Loop Lunge Across Wooden Bridge, Bear Crawl Bear Crawl bridge.
    20X Merkins, 30X WW II Situps, 15x Knee bends, Run Loop to Wooden Bridge, Lunge Halfway across Bridge, then Reverse run half lake loop

    Sprint up Hate Hill to first light pole. Lunge 20 steps, Bear Crawl 20 steps, Lunge 20 steps, run back to the flag

    COT
    Best Shot took us out

    Moleskin

    By all accounts, The PAX ran 3.2 miles. Scrappy’s comment to Best Shot, “Bleeder Q, it’s going to be all upper body and Abs!” Although YHC is quite effective with Upper Body workouts, YHC wanted to see some mileage in BRR prep mode; hopefully Scrappy was not disappointed.

    Both BT and Sippy were back in action after some time out of town, The cost differential for a cup of coffee between the two trips is being analyzed. YHC is pretty sure, Sipp’s coffee was going to fresher than BT’s; South Carolina versus South America. Both sounded like great trips!

    Several announcements, Please see other backblast’s for more details on those.

    Bleeder out

  • Hot Potato Florence SC Style


    1 F3RVA Pax member enters the South Paw AO a few minutes before 0700 to locate the F3 Florence PAX at their describing time and location. As 0700 came, only one other car entered the parking, A dude in a blue shirt, he immediately took off running.

    THE THANG

    Follow Dude in Blue shirt for 2.5miles all around the Florence Academic Complex( South Florence High School)

    Pass dude in blue Shirt, do 2 laps on track around the Gridiron, avoid stepping in a dogpile, head to the tennis courts which were larger than Batteau’s making it a punisher on the legs, although much shorter than a River Run, but with noToll to pay.
    Pyramid four corners on the courts

    10x Merkins, 20x Knee bends, 30X Box Cutter, 40x LBC’s, 20X Merkins, 40X Knee Bends, 60xBox Cutter, 80XLBC’s

    —-Two more dudes appear on the track, with what looks like a printed Weinke, Head back to the Track, They are doing laps, approximately two more laps, Dude Caught—- Not F3 PAX either, but friendly enough— but they had no interest in carrying the hot potato.

    Mosey to the Bleachers for some Steps and Lunges, with the number of cobwebs it felt much like a spider run.

    Mosey back to the parking lot.

    COT Bleeder took it out

    Moleskin

    If their had been a Ghost flag today at South Paw, YHC would have been taking it back to RVA today.

    Although it was disappointing to not see any other F3 PAX, it was nice that there were enough other participants at the AO that YHC felt like he would get a decent beatdown.

    Happily the rain held out for a decent clear workout. By 0800 a total of 10 other folks had appeared in the gloom; but none had any semblance of F3; although 3 of them knew of F3.

    Announcements:

    F3 Florence needs to update there Twitter and Workout info.

  • No Spoons needed

    SW

    14 F3 RVA regulars, 1 F3 New Orleans, and a couple of LIFO’s posted this morning with a unique beatdown for most.

    THE THANG

    Long Mosey to the Church Field in Windsor Farms for COP
    Usual F3 Disclaimer with the addition of “if you think you may Drown, don’t do the exercise”

    20X SSH
    10X Don Quixote
    30X LBC’s

    Short Mosey down the street to a friendly neighborhood pool
    Instructions on Pool Safety – shoes off
    10mins of Triple Check
    Dips, Merkins, 2 short laps in the pool

    100x World War II sit-ups, the wet kind, feet on the edge of the pool, body in the pool (try not drown)

    Game of modified Marco Polo

    Mosey back to Field at Mary
    Plank-o-rama
    Superman

    Mosey back to the Flag
    Ring of fire- 10x Merkins

    COT Mary took us out

    Moleskin

    Although YHC ran to the AO this AM, YHC made the decision not to post an additional Back Blast. The 2 Lifo’s did some version of a four corners drill, and missed the opportunity for drowning.

    At One minute to 0530, YHC announced that gloves would not be necessary for the workout, Splinter, in what can be described as a celebratory move, threw his gloves over his shoulder in the general direction of his vehicle; during the first COP, in Plank position, he proclaimed that his hands were now dirty, YHC re-assured him that they would soon be clean.

    The Pool Q was something that YHC has been waiting to bring it to the PAX for quite some time; as good fortune would have it, Thursday Q slot was empty earlier in the week, and the weather was mostly cooperative and as good fortune would have it, the Discovery channel’s annual Shark week happened to coincide which helped bring the thought of adding the Jaws theme music to the pool activity. The neighborhood had already been put in code orange Land Shark Alert.

    Welcome to Reluctant Yankee from F3 New Orleans, you picked a unique day to come out Brotha!

    Pre-workout, Upchuck was giving a thorough description for TYA’s new Wilson inspired running gear. Although his lunch was not agree with him yesterday, the shirt performed as delivered, and TYA did not look like he had swam during his run as he normally does.

    Although the fountain was not operational this morning, MARV has put in his request for a corresponding fountain lake to TYA to add to his new backyard. YHC looks forward the Pre-move-in party.

    Also, When YHC walked back by the pool this morning post-workout; there was a spoon at the bottom(which can be retrieved at the owner’s leisure) which begs two questions, 1) Did anyone see DK at the workout this morning. & 2) What exactly did one expect to use the spoon for at a workout — next time, YHC will make this announcement, “You will not need gloves nor spoons during the workout.” just to alleviate any confusion.

    Announcements

    Upchuck is riding the Capital Trail this Saturday starting at Three Chopt, see him for details

    Convergence Sept 30th – Gridiron

    A Super Hardywood announced- Egghead RVA – https://www.eggheadrva.com/ is looking to do some test orders of 10 – 15 people for breakfast catering. He’ll be specializing in easy to eat and clean up foods. He’s starting with sandwiches and quiches. If you’d like to reach out to Nate directly, you can reach him at eggheadrva@gmail.com

    Skinny Bitch Bleeder out

  • Batteau Burn

    6 faithful posted for an unsuspecting Bleeder Q

    THE THANG
    Mosey to COP on Tennis court
    SSH, Merkins, LBC’s, Arm Circles, Imperial Walkers 10-25x of each,

    Mosey to Stairs behind tennis Court. head toward the bottom of the stairs

    Starting with 5 merkins, run to Mid-ish point up stairs, 10 Dips, Run to top for 15 jump Squats. and back to the bottom, repeat increasing 5 each per interval until 50 Jump Squats at the top

    Mosey back to the Virtual SF, Merkin ring of Fire.

    COT, Scrappy took us out.

    Moleskin

    Sadly, Swirly shared the news about Circle K’s father passing, Our thoughts and prayers go to him and his Family. Arrangements are as follows : Visitation will be Wed 7/19 @ Blileys Funeral Home on Augusta 6-9pm. Funeral will be @ 3pm Thursday at Our Lady of Lourdes Church.

  • I just felt like running


    9 Runners arrived at Spider Run for a 70 and Sunny run in RVA.

    The Routes

    6ish Miles, Head to Westham Parkway to Westham Station, Hit Panorama up & down, run across the bridge, do the cloverleaf, and back to the bat cave with a loop around the lake option.

    5ish Miles, Same as the 6 Mile with removing Panorama.

    4ish Miles, Same as 5 miles, just clear the water under the bridge.

    COT Best Shot took us out

    Moleskin:

    Arriving at the AO, YHC noticed Wedding Singer had opted not to have a repeat victory in the Home Run Derby, but instead focused on his training, with a brief intro of the route, Singer was off before the clock struck 0530 to ensure he got in his extra miles.

    Toga’s smiling face ran up to the group just before the actual start time, YHC had just explained all routing options; Toga kindly, politely and graciously inquired if anyone was had signed up to Q. YHC explained the route again, and Toga commented that as long as he could see and or hear another PAX member he would be ok. When YHC arrived at the finish line, a positive and enthusiastic Toga was giving instruction on either Stretching, YOGA, or how to test the elasticity of his shorts; laying on curb with some odd pelvis infection, which he even claimed was a great exercise when coupled with Kegels.

    Best Shot and Scrappy were at the AO early, Best Shot gave Scrappy(his 2.0) the instruction to run with Splinter if he wanted to put in six miles. Scrappy opted to run with Best Shot as he came to the bridge; he thought he was going to puke had he tried to stay with the lead group; no splashing was seen or heard.

    Announcements:

    Hump day Happy Hour at the Answer tomorrow night. Come say good bye to Toga, again…

    Bleeder out

  • Bridge vs Bridge

    4 runners posted at varied times, but all with strong legs for some Trail running action.

    Lab Rat and YHC ran ButterMilk to Potterfield(LB)/Belle Isle(YHC) and back on North Bank, We came across BT and Phonics who were running shorter legs on the North Bank.

    Coffee at ET was enjoyed by BT, Lab Rat and YHC. BT gave a excellent review of Hamilton and Chicago Cubs Baseball.

    TYA was missed, no socks were wrung out on the patio.

    Bleeder out

  • A Diablo Sandwich and a Hot Potato

    6 Redwoods posted this am for a Hot Potato Q, and a post Discussion about the Diablo Sandwich.

    THE THANG
    Bleeder Mosey to COP
    20x SSH
    10X Merkins
    29X LBC’s
    15X Knee Bends

    Mosey to the Tennis Court for 4 Corners – Merkins, LBC’s, Box Cutters, Burpees with some Bear Crawling

    Swirly Mosey for Pull-ups and Incline & Decline Merkins 3 Sets

    Splinter Mosey to Trees for a Merkin – Knee bend Latter up to 20

    Flipper Mosey to Tennis courts for Crawl Bear and Bear Crawls

    Swiper and Shakedown Triple Check and Six minutes of Mary rotating.
    COT
    Swiper took us out.

    MOLESKIN

    Good to have Swirly and Splinter back in action from their vacations and Travel schedules. Swirly’s “Smokey and the Bandit” movie quoting ability was impressive post beatdown.

    The Hot Potato Q always has the ability to push folks, especially when the veterans bring their Superpowers into play. Always pushing the limit on what each person can do when they Q their strongest exercise.

    Announcements

    Hump Day Happy Hour at the ANSWER

    Reese Strong 5K Weekend after the BRR, Sign up now.

  • Thunderstruck and Reporting from Ghana

    As a Sunny and 70 day brewed, 5 brave souls decided to be Thunderstruck by a Wednesday afternoon Storm for a Hill Run on the HillCrest Loops of various shapes and distances.

    NMS

    Shake Down was patiently waiting on the top of of the hill in high Truck, YHC arrived with 2.0’s, Theta and Pele in tow, The run commenced at 5:30 PM, during the first loop UpChuck joined the PAX and proceeded to run with Shake Down and Pele, leaving YHC in the dust, ( more like a wake.) At some point Pele, decided that he no longer wanted to run loops, and made the executive decision that he could run home, which by all accounts was roughly the same distance as YHC and Theta both ran.

    As a side note, it was reported that at 0630, Herbie (TYA’s 2.0) called home to report that she had arrived safely in Ghana and that this was the time the mission workers told the youth they could check in with there Parents. M TYA had to ask, “Your dad is went with you, right?”

    Announcements:
    Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047 .

  • The Union Jack

    FlagShortly after 0530 Greenwich mean time one lone PAX member headed out in the London heat to add a few miles to his monthly mileage total.

    THE THANG

    Cut through Green Park to Hyde Park for a 5 mile loop.

    Moleskin
    Pele and I have worked out on several occasions on this trip across the pond, after witnessing the changing of the guard yesterday, an early morning run was in order. We were fortunate to have a guided tour of the guard museum. Our tour included a description of why the uniforms were red; which the guide quickly pointed out that The colonist cheated by wearing greens, tans and blues to defeat the English, because they were camouflaged. I almost said we just worked harder at winning, but I thought it best to continue an allied tone.

    Until London calls again, Bleeder out.

  • Distracted wild animals

    5 runners posted at varied times and paces for some Wednesday Hill running action.

    THE THANG

    Standard Hillcrest Loops 1.67 each with a 3rd loop going to Virgina Ave to make 5 miles and a bonus round for those that had the time.

    Moleskin

    Wednesday hill running is coming back in vogue as the term BRR gets passed around the PAX( Please see the Back Blast below this one for more information)

    Honeydo, Swirly and TYA were all crushing it this afternoon. Lug Nut started early and was finishing off the Hills to head to the Shop Night to work on the race team latest creation and to fine tune the old reliable one(hmmm didn’t you blow the engine during the last race somewhere in the middle of Ohio -Keep forgetting the name of that track)

    YHC is happy to report that the month of May reintroduced miles to YHC’s legs, 47+ miles for the month. That’s the most distance YHC has had since the 2015 BRR. The knee seems to be cooperating this time.

    No bears were sighted during the run, but YHC did think that the hiking pole idea might be the most effect method of distracting a bear. The Doberman’s that YHC passed during one of the up hill segments appeared to be taken with the nearest fire hydrant. Avoiding two doberman’s has become a normal challenge of the Wednesday night activity on Hillcrest. The term F3 could stand for Flight,Fight or Finish, if the doberman’s suddenly become interested in the runner’s du jour.

    Bleeder out. Does someone have a band-aid?