Author: Bleeder

  • Sunny and 70 in RVA again 2x

    Leap

    44 faithful posted at 0600 for a Swirly beatdown, and 41 Faithful and 3 FNG posted for the 0700 for a Bleeder COP and a TYA breakdown to TYA, LugNut, Swirly and Bleeder

    THE THANGS

    1st Beat Down
    Mosey to COP
    20x SSH
    10X Don Quixote
    10x Helicopters
    10X Merkins

    Run the VITA trail with Merkins & Knee Bends every stop

    Mosey for Some Curb Crawls,

    Burpee Shuffle

    The Indian Run back to Shovel Flag

    Abacus took us out at the COT

    2nd Beat down

    Mosey to Amphitheater

    18X SSH
    15X Merkins
    77x LBC’s
    164x Armcircles

    TYA breaks the PAX into groups, Lug Nut, TYA, Swirly, and Bleeder lead groups rotating around the AO to the Cage, Trees, Carillon Green, and Amphitheather for various routines and exercising, in not particular order including a Beast, Pull -ups, Honey Do Pull ups , Pac man, Touch a tree, and Dip Ladder.

    Marv took us out at the COT

    Moleskin:

    First and most important, thanks to all of you for participating in this Convergence and all the other F3 activities, You guys are awesome. Swirly, TYA, Lug Nut, thanks for your Q help today could not have done this without you guys.

    With 44 & 44, a total of 50 guys with most double dipping today. All making it happen in the rain, many picture perfect images happened today, the insync SSH at the start of Swirly’s Q at 0600 to the Amphitheater at 0700 with men on every step.

    Welcome to the FNG’s Red Baron, Sarge, and Soprano, great day to come out for an initial taste of what it is to be F3.

    Flashdance, you have no idea how happy YHC was to have you mention that you missed the arm circles at 0600. YHC had them in the deck, needless to say:a team

    TYA was asking Hardywood about the new shoes he and Swirly had be demoing; He was complaining that he need something to protect his toes. Hardywood made a simple suggestion; “TYA, it helps to actually pick up your feet when you run.”

    Announcements

    Virginia Beach F3 Launch: Nov 5th, Email Johnsonville to coordinate a Saturday workout or Clown Car down through Dec.

    Sign up for the Bear Creek race Dec 4th.

    Lost and Found is collect clothing next Saturday at Dog Pile.

    Bleeder Out

  • Logging miles

    8 Faithful arrived at the AO for some Spider running.

    THE THANG

    From Parking lot, Run across lake, to University Drive up to Westham turn left, head toward Ridge Road, Take Ridge which turns into Westham Station, go across the Bridge to the South side of the river, take the off ramp back to the on ramp back across the bridge, back to the flag for the most part.

    Moleskin

    A B-A-beautiful morning for a run, so much so that Swirly decided run around UR twice before returning to the Flag.

    48 total PAX that posted in F3 RVA, Off Shore and TOGA were surely working out somewhere in the Nation of F3, so YHC is calling it 50 for the day!

    Bleeder out

  • The Loops


    13 Faithful Posted at two AO’s with the weather 70 and Sunny.

    THE THANG

    At River Run

    3.7- 4.9 mile loops around Tarrington and Betty Weaver Elementary. Up Hill both ways.
    COT by Bleeder

    At Punisher

    Mosey to COP
    16X Don Quixote
    32X LBC
    8X Merkin

    Mosey to Bus Loop
    Curb Crawls Latter up and down to 8 Merkins

    Mosey to Corner of AO

    Four Corners around the AO for 30 Minutes
    1st Corner 32x Box Cutter
    2nd Corner 16x Merkin
    3rd Corner 32x LBC
    4th Corner 16 Lt. Dan’s

    Restrictor Plate if you lap someone, 10 burpees

    Mosey Shovel Flag
    16x American Hammer
    16x Rosalitas
    16x Alabama Prom Dates

    COT by FUDD

    Moleskin

    The similarities between River Run and Punisher, both are on Mondays, and center around a local Elementary School. The similarities pretty much stop there.

    As Bleeder was entering the AO at River Run, he was almost positive that he saw Swirly leaving the parking lot to head to Punisher. Both AO’s were secure, no Seal Team presence to be seen. Thanks Swirly!

    The discussion of Shark Week at River Run was a good start to upcoming interesting week. TYA’s muttle chatter—apparently lack thereof– at the Punisher was noticeable until after the COT when Fudd thanked those that helped on Saturday for the Amish(non-Amish) Shed raising Party, Special thanks to Toga for getting there early to help lift Fudd’s wood before everyone else. Apparently, early morning wood has the most ants.

    Bleeder’s run was interrupted by shoe tying competition which included a mid-run weight loss challenge; Bleeder finished first at both. It should be noted that the signs in Tarrington need have the words added “Leaves of three, let it be.”

    TYA reported that Punisher was in need of Grass Cutting services, Lab Rat, Hardywood, Honey Do; here’s your chance to show off the F3 mowing prowess.

    Despite the Clear instructions from the Q at Punisher, Fudd questioned the Q on the restrictor plate and it’s functionality. To quote SAAB, “It’s a Fricin’ Triangle People!”

    TYA and Bleeder out!

  • The Original Hit by the Original Artist

    Sunny 70
    16 Faithful posted this early morning in a not so gloomy gloom. 13 RAMM runners and 3 RAMM GearHeads. The Q’s gave directions and it was supposed to look like this.

    THE THANG

    Starting at the School Parking lot, Run toward the Boulevard on Grove, 4 mile loop Turn at LaFayette, 5 Mile Loop turn at Roseneath , 6.2 Mile loop turn at Boulevard, Back down Grove to Three Chopt, then back to the Shovel Flag.

    GEAR THANG

    Intervals, Hills, and Gear changes and back to the Shovel Flag

    COT in Silence

    Moleskin

    Kudos to the six individuals who opted not to Drive to the AO this morning, Ricky Bobby and Abacus were vying for furtherest distance away( Out by Collegiate and Somewhere near Daville), Sippy and Saab were a close 3rd and 4th both running from their neighborhoods that are nowhere near the AO, with NoTools riding in from Worldwide Head Quarters on Hamilton. Followed by MARV, who moseyed his way into a still strong 6th place from his house.

    Stifler’s mom discussions were abound this morning, Rumors of late night dinners and other intesinal combatants were to blame for the emergency procedures that apparently were executed or not executed this morning, the details of the incidents were sketchy at best. Thankfully there were no Seal team members with clipboards to document the actual occurrence. ( Today the role of Stifler’s Mom is going to be played by Pucker, a Jville Understudy)

    It was an awesome site to see the huge crowd of Runners crossing Libbie at a serious pace to finish their loops under the 45 minute Window. Leading the Pack were Rosie and Dutch, both of whom came flying by Lug Nut and YHC with a glamorous comment “Only a Half mile to go!”

    The reports on the GEAR group came in intervals, Ricky Bobby taking the Q, The Group did a series of Intervals and hit the hills around of UR before heading back to the Shovel Flag, Abacus was proving to be a machine in cranking as if he was just using the Throttle in a race car. He was able to give a pointer or two on the cadence and Level pedal strokes. NoTolls reported back in at Worldwide HQ that he rode over 30 miles this morning, rumor has it he saw Saab on the South side of the River just before crossing the Nickel Bridge and then again as he was coming back across the Mayo bridge in Downtown Richmond somewhere near the Federal Reserve building. (THIS JUST IN —- TYA Reported seeing Saab Crossing Lake Charles in Louisiana at 8:15 this morning) ( NOTE to self – New F3 RVA T-Shirt idea design – Where in the world is Saab? — Saab does abide)

    With the unofficial start of Summer this weekend, Today was the first time this year YHC was able to run over 4 miles, the last time YHC was able to do that was in November before YHC accident tripped over a Horseshoe(it was NOT Lucky). Thanks to Lug Nut for sticking with YHC today, Not sure who was helping who today, (Pretty sure YHC was not helping Lug Nut.) YHC was happy to say that no pain in the problomatic left knee while running was a major step in the right direction. YHC is looking forward to a Summer of Running, with the occasional Bike throw into the mix; Thanks to the bike, YHC was able to recover and run again this early(Against all medical advice/ common sense) or even a have chance to make the BRR. Thanks to everyone in F3 RVA for the support through some cold frostbitten days on the Bike; YHC could not have done it without you guys!

    When we talk about leadership, it comes in many different forms. Celebrating the lives that were given for our country this memorial day, it is just one way people demonstrate the gratitude of a grateful nation. Being a leader, somedays is just about being thankful for what you have, and realizing that many pieces that had to fall into place in order for us to be where we are today. The moment of silence in the COT today was for many reasons; Honoring those who gave their lives, showing that I don’t possess the words or the ability properly and adequately express my gratitude, and ultimately every person has to clear their mind for what they want and/or need; Silence gives everyone that chance of reflection.

    Peace out. Bleeder

    Announcements:

    New F3 RVA Shirts – Get them before they are all gone — http://f3.mudgear.com/collections/va-richmond

    Spider
    daville

    Normal Schedule through the Weekend. Check @F3Richmond for any changes the Q’s may have for the Holiday on Monday times.

  • Down by the Lake with Sea Bass

    Seabass
    10 Faithful and 2 FNG’s arrived at W-Dog this am. Here’s how it went.

    THE THANG

    COP
    25X SSH
    15X Merkins
    25X Don Quixote
    55X LBC’s
    10X Each Leg, One Legged Screamers

    Mosey to the Lakes

    Curb Crawls Indian Run Latter

    Mosey round part of the Lake( Avoid Family of Geese)
    to the Stairs

    Bunny hop up the stairs

    Bottom of the Steps 30 Dips.

    Top of the Steps 30 Deep knee Bends

    Top of the Steps 30x Box Cutters

    Bottom of the Steps 30x LBC’s

    Run the Loop

    Until Stopped

    Mosey back to the Flag

    Ring of Fire 10 Merkins

    Superman

    COT by Fudd

    Moleskin

    Welcome to Swingline and Sea Bass( Q reserved naming rights), Glad to have you guys out. Circle K keep up the recruiting effort, YHC is sure you know a few more guys named Ryan.

    After speaking to Lug this morning, YHC realized We forgot to meet run and meet the SOT pax halfway between SOT and WDOG. Kudos to the 20 total guys that rose early and got it done before the rest of Richmond was awake.

    Although, the mumble chatter was light YHC heard a few groans as the description of the Curb Crawl- Indian Run started to take shape. YHC is certain that Swingline and Sea Bass will bring gloves to the next workout. YHC did ask if they had them. Interestingly, both FNG’s put their water bottles up after Sippy Cup arrived and heard his F3 name.

    With the weather warming up, it’s time to ask every guy you know to come out to F3. We need to ask them, not because we need more guys working out, but because you never know where someone is mentally. They might just be working out in the am anyway or in a ho-hum sad clown state or they could be a dark place in need of a hand; we can change their lives.( for the Better, TYA) The impact we make today will have ripple effects for years to come. The strength of the PAX is not measured in Pounds lifted, minutes per mile run , Bear crawls to Heaven or total miles run. It’s measured in THE WILL POWER to make a difference in the lives of others.

    TYA is still recruiting for the BRR please contact him for more details.

  • Which building is Gryffindor?


    4 Gear Heads and 16 Runners Plus a LIFO arrived for some serious Sunny and 70 Cardio work. All exchanged pleasantries in the normal fashion before heading in their groups specified direction.

    THE THANG

    Down Grove for some indian run Gears Style; right on Three Chopt Left on Tawano Left into Univeristy of Richmond for several loops and gauntlet/hill intervals.

    Moleskin

    NO Tools explained to the other gear heads that the wind would be a factor in todays ride, which gave chase to the Indian style sprint down grove. Happily, Ricky Bobby’s new ride came in handy for the more road oriented spectacular that become todays ride.

    As we entered the University, The Sheik took the lead and proceeded to give everyone pleasant tour around his Alma Mater , as we climbed the hill on the other side of the lake, admiring the stunning architecture, NO tools proceeded to ask “So, which building is Gryffindor?”; which was followed by, as you can imagine, several more Harry Potter’s styled jokes, Was Snape’s office near the Cafeteria, followed by my personal favorite, Can you also play soccer on the Quidditch field? The Pax passed several buildings and fields where the Sheik spent time playing football, Studying, etc. At one point The Sheik exclaimed I did my best work in that building right there. Not knowing we had just passed the Cafeteria, NO Tools said, “Was that your dorm? Never mind, I’d rather not know.”

    As we looped around the campus, The Gear PAX discovered that a road Closed sign may appear to be quite similar to a field closed sign; However, unlike the city, A massive barricade followed by a 6 foot fence, will actually stop the PAX from trying to cross; The gauntlet through the building challenged the PAX bike evasive maneuvering skills. Ricky Bobby was glad to report that his new bike could navigate the right angle turn effectively.

    On the Loop back to Three Chopt, No Tool made an attempt to run across the Baseball field; but the field was closed(no signage was apparent.)

    The Hill Climb back to Three Chopt was quite effective at wearing down at least half the PAX, whilst the other Half was ready for more.

    Announcements:

    New AO’s and Workouts coming online

    April 6th W Dog- Dogwood Dell, Adding to the Wednesday Morning workouts.

    April 7th Circus Maximus – Godwin , A Kettle Bell/Block Workout ( Limited Running?)

    MARV is starting a Running group on Tuesday mornings – More Details to Follow

    POST WORKOUT:
    Abacus reported that he faced the Winds NO Tools mentioned as he was ridding to the AO from Daville! He busted a wheel on the Ride and Limped back to the MM. Ricky Bobby lent him a wheel to make his way back home.

  • Trenches, Snow, Bikes…

    3 Bikers and 13 non-gear folks arrived in a Snow covered AO. Here’s how the Gearheads hit it.

    THE THANG
    Departing MM heading into Windsor Farms towards the trenches, Going off-road to do some trench work, followed by a Carytown and Fan Tour, back to the Shovel Flag.

    Moleskin

    When looking at options for a snow filled morning, The Fat Tire bike seemed like a good choice; however, since no snow appeared to be actually sticking to the road, and the Trenches made for an interesting ride had there been more light, and YHC’s memory of riding through the trenches as a child actually seemed less intimidating; but as The Sheik eloquently said” You have got to be Kidding me!” with the first drop into the snow infested trail.

    YHC was fighting the weight of the monstrous wheels for the latter part of the Ride, The Sheik and No Tools had very little issue riding their particular rides. Perhaps YHC should consider the use of helium in the tires. Clearly the Nitrogen isn’t doing the trick, after taking some wedge out, the bike does corner a tad bit more effectively; however, the centripetal force does give the impression the bike is making the Earth rotate off-axis while trying to execute a simple left or right turn.

    No Tools continues to impress with his riding ability, always being on look out for the Motorized vehicle that would end a day poorly for any biker. Lights on bikes can only be but so effective. Thanks for looking out for us!

    Various Announcements

    Fudd is still looking for golf teams (and sponsors) for the charity he is coordinating to support suicide prevention. To that, TYA is looking for 4th man for his team…

    Still have open slots for BRR (9 and 12 person teams). There will be a mountain house we’ll be renting for use afterward.

    Lab Rat will be hosting the happy hour in Mechanicsville this month (following the new F3 AO he is coordinating!) Word is, if you get a couple beers in him, he drops his quiet demeanor and becomes a bit chatty.

    Weight challenge and running-mileage challenge this month. Not too late to sign up for one or both.

    Friday – Run/Gears around MM (don’t let a little frozen precipitation dissuade you)
    Saturday – Saab Q for Dogpile, DK Q for GridIron (Looks like potential for a double-dip folks).
    Sunday – Trail run (chip-away at those 100 miles, and/or prep for the BRR). Shorter routes are also an option for those not accustom to longer runs.

  • ALL PAX: 1 Month Weight Loss Challenge “March FATness : BURPEE Busters”

    F3 RVA: YHC has been fighting a bad knee, which has not helped my usual daily calorie burn. YHC have joined the Weight Loss Challenge, Anyone from RVA Game to Step up!

    March FATness : “Burpee Busters”

    (see what YHC did…. “March MADness : BRACKET Busters” … so clever)

    WHO: Any and all F3 Nation PAX willing to commit to losing a individually selected, predetermined amount of weight through disciple and hard work.
    WHAT: 1 Month Weight Loss Challenge! You vs You. You determine the weight loss (most PAX chose 10lbs which is a little less than a third of a pound per day). Hit the goal, or you owe 200 burpees
    WHEN: March 1 – April 1 (32 days)…. 35 days if you want to start now!
    WHERE: Honor system on weigh-in (start and finish). ON 4/2 Saturday, ***200 chest-to-ground penalty burpees straight *** are owed by all PAX not meeting the weight loss they themselves committed to lose. If you are in SOB / Area51, this will be done after the Stonehenge workout together. Other F3 Nation Brothers, coordinate amongst yourselves to meet together at your preferred location, should any penalty burpees be required, or do on your own. You vs You… don’t cheat… honor yourself!
    WHY: April race season is around the corner! (Spartan Race OCR, Charlotte Racefest Half-Marathon, Battefrog OCR, Ultimate Challenge Mud Run… all in back-to-back-to-back-to-back weekends), lose the weight and don’t carry it around as an obstacle for these events. Have the beach body you want for the Summer. Does YHC really need to provide you with a list of reasons to lose weight (other than if you don’t need to lose any)? Stop.
    HOW: Post more, eat a healthy diet, get liposuction, drink less beer, whatever… it’s up to you but try to do it in a safe and healthy way (#asif).
    BONUS: Madame Tussaud (@MadameTussaudF3) is concurrently running a April Merkin Challenge where you can see how many merkins you can do in the month …10,000 merkins = 323 per day. OR choose the amount you would like to do.
    Tracking is be done on a spreadsheet that was set up by MT (#accountabilitysheet)… check it out here, log it yourself, or one of us can log it for you. But declare your starting weight and target weight (or just amount of weight you want to lose if you prefer) by 3/1 for accountability. If you are in SOB/A51 then there is a channel on Slack we can add you to (contact Wingman @trentjones).

    https://docs.google.com/spreadsheets/d/1mGbXGtbmr1mxQeTrAZlIhSvefEcdZYhW5Jo3decBB68/edit?invite=CKqPxZAI&ts=56d1b643#gid=0

    Questions? Contact either J.R.R. Tolkien (@JRRTolkienF3) or Madame Tussaud (@MadameTussaudF3) for details on either challenge. Hope you will participate and these challenges will help you kickstart your weight-loss, keep you accountable, and make you better over the next month.

  • Dark Territory


    3 hard charging GEAR heads and 13 others( with out bikes) arrived at the AO in the cold gloom.

    THE THANG

    The route was as follows: turn left on Grove to Libbie, Turn Right on Patterson, Left on Malvern, Right on Boulevard, Right on Grove back to the Shovel Flag.

    COT by Lab Rat

    MOLESKIN

    As the Sheik and YHC gathered, The sheik putting together the vast assemblage of his gear, another fellow Gear Head pulled up, Welcome Ricky Bobby( He wants to go fast); a tomato walked up with yoga matt in hand to whisper to the Gear heads to please respect the neighbors. The Sheik and YHC looked at one another, both wondering, Are all the neighbors above 50? Politely shrugging our shoulders went back straight back into welcoming Ricky Bobby to the RAMM Gears fold. Ricky Bobby held his own keeping up with YHC and the Sheik, Ricky Bobby was riding a standard mountain bike.

    The Sheik decided that the ride needed a small fireworks display, and timed it just as the PAX was on Libbie to release his headlight into the spokes of his front wheel. The display was epic; although the celebration was short lived when the Sheik realized that his headlight was no longer functional. Unfortunately, the Route took the PAX into Dark Territory along Malvern north of Broad. Ricky Bobby and YHC managed to light the way and keep the Sheik reasonably safe.

    Upon Return down grove the PAX caught up with several of the RAMM regulars, The Sheik using some serious stealth maneuvers managed to wake up most to the Fan area.

    In celebration of a safe trip home, YHC shared a few Cuban cigars with the fellow Gear Heads to take home.

    Several PAX members mentioned some upcoming Running events, BLAH BLAH BLAH, etc.

    Lab Rat encouraged people to come out and see the Dog Jumping competition at River Rocks.

  • Cuban missile crisis averted

    1 faithful posted in Havana, Cuba with F3 Corp approval

    The Thang

    Stationary bike 45 minutes all out, nothing left in the tank.

    Series of Merkins, incline Sit-ups and leg raises

    COT

    Moleskin

    YHC posted for a workout in Havana, Cuba. Enough said.

    Bleeder out