Author: Bleeder

  • Road blockage


    1 faithful with a bike, 1 FRGNG(Friendly RAMM Gears New Guy) with a bike, and 14 others that opted to go bike-less.

    THE THANG

    Ride down Grove through VCU to Belvidere around Battery Park, back up Main to Road Block, cut over to Grove, down to Three Chopt, back to MM to the virtual Shovel Flag.

    COT by Lab Rat

    MOLESKIN

    KUDOS to TYA for joining the ever growing Bike version of F3, Two notes, 1) TYA does not have any lights or reflectors on his ride, 2) choses to wear dark clothing as well. In the past, YHC has been almost hit by a car while running, YHC can’t imagine what would have happened if Biking speed were involved.( the Metal carnage would have been huge!) Carytown Bike Co. has the lights, please go get them.

    The term Freight Train was used to Describe YHC Speed ability when any decline presented itself. The Sheik is actually much more impressive than YHC when the Downhill race is taken up. The brakes tremble with fear.

    As TYA and YHC wear headed back on Main Street, 3 cop cars, 1 fire engine, and 1 Ambulance were positioned to blocking the Route, with a quick change, we headed back over to Grove were the RAMM runners were in full force.

    More names are being adding to the list of those that are willing to join the Gears group when the weather warms up( FUDD, Loose Goose, It is true that only the older guys can handle the cold); however, YHC looks forward to that day!

    Announcements

    SEE TYA to sign up for the Blue Ridge Relay— Toga, It’s still in September.

    Ask Wedding Singer about the Earth Day 5K race.

  • Off Script, Sort of…


    Two faithful arrived, surrounded by 18 other Faithful who opted not to bring bikes, for some RAMM GEARS.

    THE THANG

    After briefly listen to RAMM’s Q described routes, which included Dog legs, Round-a-bouts and some form of Monuments.

    RAMM Gears’ Q opted for riding down Grove to Boulevard then back to Three Chopt and back until we hit about 10 miles then back to the Shovel Flag.

    COT With the RAMM Group

    Moleskin

    KUDOS to the Sheik for making the continual appearances with Bike in tow. Although today may not have been the best day to forgot ones helmet. With Temps just above freezing, Patches of ice were frequent. Both riders maintained steady control, with only minor slippage in one area.

    As we came back by the RAMM group giving words of encouragement, YHC realized TOGA was giving us a Bird Signal. Looking for birds this early in the morning can be challenging, but apparently TOGA knows how to flick one!

    As we passed Big Ben and Parliament for the third and fourth times on our ride; The Sheik commented that Gravity seemed to be effecting us more and more, especially on the climb from 195 to Malvern on Grove. We manage to make our loop and circle back to catch Lug Nut on his way back to the Shovel Flag. On our Trek back down Westmorland, YHC realizes that TYA was just turning at Grove. The Sheik suggested we drop into stealth mode and do a Fly-by at Close Range with TYA; It was surprisingly successful.

    Anyone is welcome to join the RAMM Gears! Thanks to DK for getting on the F3RVA weekly Calendar

  • Tuesday, Bloody, Tuesday

     

    15 of the faithful appeared in the Gloom for a beatdown at noToll. Here’s how it went down.

    THE THANG

    Short Mosey to the Basketball Court

    20X SSH

    10X Merkins

    50X LBC’s

    30X Don Quixote

    30X Imperial Walkers

    4 Corners for 30 minutes

    every corner 20X Merkins, 30X Box Cutters, 50X LBCS

    Lunge,  Crab walk & Bear Crawl between each corner

    Then a Quick game of PACMAN

    Short Mosey back to the Shovel Flag

    3 Minutes of Mary

    40X LBCs

    40X Bama Prom Date

    Ricky Bobby took us out in the COT

     

    Moleskin

    As YHC arrived at the AO, and cranked the tunes from PANDORA,  U2’s Sunday, Bloody, Sunday was heard;  Swirly upon hearing the song said, how appropriate for a Bleeder Q. YHC did plan to take this Q,  It’s been exactly two years since the “Bleeder incident.”  YHC is happy at this point to be able to walk( & bear crawl)  Thanks to all you guys for continuing to grow F3 like you have! YHC would not be any where close to physically normal;  OK,  Normal is definitely a relative term here.

    Sippy approached YHC as the PAX was starting to gather wondering, given YHC lack ability to shake prolonged knee injuries, if we were going to run much.  Sippy looked slightly dismayed with my response that we would run, but not very far.  YHC assured him that there would be plenty of activity;  however, it should be noted that no one in the PAX was wearing short; most must have expected little activity and dressed accordingly.

    Thanks to TYA for announcing to the PAX that YHC birthday was yesterday.  Another year older & wiser perhaps, but still no respect like TYA and Ricky Bobby!

    Lug Nut made Circle K look early as they both arrived in LIFO fashion.

    PACMAN was a good change of Pace,  Sippy first introduced the concept to YHC at Dogpile.  YHC adapted it for the noToll crowd!

    SOT – DK Q— something about wooden spoons….

    Hump Day Happy Hour this Wednesday at Postbellum – DK is also the Q —- more wooden spoon stories…  Times for most 5-7,  some may arrive earlier.

  • Guinness Curls in the AM

    11 Faithful posted for the Punisher Kettlebell beatdown

    Lunge to Curb and back to COP

    25 Don Quixote
    25 LBC
    25 Imperial Walker
    25 LBC

    Pick up Kettle Bell

    30x Swing kettle bell between Legs
    Figure 8s
    30X Lifts Right hand
    Figure 8s
    30X Lifts Left Hand

    30x Lawn Mower Rows left and Right

    Prisoner Cell in Parking spot Plank walk

    30 Bicep Curls Left and Right

    Pass Weight to the Left

    Tricep Curls

    Russian Twist

    20X no Weight
    20x with Weight, then pass to the Left
    Repeat 4 times

    20X WW Sit Ups

    Return Weights to Curb

    10X Merkins
    10x Diamond Merkins

    Superman

    Lunge to Curb and Back

    COT

    Moleskin

    Kudos to our Brothers from NC hitting the Punisher for a Monday AM workout, Guinness and Jack Sparrow. Welcome back to RVA.

    Once again the KettleBells have hit RVA, This time around YHC was not the only one to bring some heavy metal(Top 40 Music was also available) to the AO this Morning. Brain Tumor and Lab Rat brought Kettle Bells, they were massive; however, after they saw Toga’s HUGE 45 pound Ball of Solid Metal, both explained that their’s were much lighter and not really made of Metal. The Tone and Fitness logo needs to worked into the next KB workout.

    The Kettlebell workout is still much a work-in-process, YHC is still mastering the non-impact workout; YHC is open to suggestions.

    The music selections for the Morning seemed to be generating a lot of mumble chatter; Although it was not enough distraction to avoid realizing that a 45 pound KB might not be the best choice for a 45 minute workout. TOGA did later declare that a Kettlebell was better than a CinderBlock to workout with for 45 minutes.

    BT, Lab Rat, Swirly and YHC stayed a punisher for some further discussion of the workout and the plan for the remainder of Christmas week. Lab Rat and Circle are working on a Mechanicsville launch. Anyone have any friends from that end of town please get them on board!

    On Tap later this week:
    TOGA on Q for #noToll
    Lugnut on Q at #SOT
    Saab VQ at 45MM
    NO RAMM on Friday Christmas DAY

  • From whom the Kettlebell Tolls


    7 Strong posted today for a non-running, non-burpee, Beatdown at SOT. The Gloom was prevalent this morning as the the dense fog increased before the dawn.

    THE THANG

    Mosey to First COP

    30X Don Quixote
    12X Merkins
    30X Imerial Walkers
    30x LBC’s
    30X Hill Billies

    Pick up a Kettle Bell Weight of PAX’s choosing

    Exercises with Kettle Bell
    Lifts’, Rows, Knee bends, Bicep Curls, Tricep Curls, Figure 8

    Pushorama
    Merkin, Wirkin, Diamonds

    Back to Kettle Bell

    Repeat Lifts, Bicep, Tricep

    Russian Twist
    Without weight 20X
    With Weight 10X

    Pass weight to Left

    Without Weight 20X,
    Pickup Weight to the Right, 20X

    Repeat process 4x

    Six minutes of Mary

    75X LBC
    20X Hello Dolly’s
    20X Rosalita

    Superman

    COT

    Wilson took us out in relaxed “Hey God, it’s me, Wilson” prayer

    MOLESKIN

    After the first Mosey, which was about two feet, YHC announced to the PAX that my knee had suffered an injury last week, and that YHC was on restrictions with anything to do with running or even mentioning the word running. Fudd asked how the injury occurred, YHC explained that the knee had been hit by a lucky horseshoe last Thursday. Fudd seemed disappointed that he was going to running all over the AO this AM. When the PAX looked over toward the curb and witnessed the row of Kettle Bells placed on the curb, a few groans and mumble chatter were heard.

    KUDOS to Rosie for picking up the heaviest KB of the lot, and keeping with it through out most of the Exercises. YHC was curious to see who would have the courage to to pick up the lightest hot pink kettle bell(still 10 Lbs). Wilson made the courageous decision that he would opt for the lighter KB after the first series of exercises. On a side note, Wilson was apparently not willing to run to the AO because of the erie feeling that Fog was putting out this morning. (Note to self, Put up sign for Wilson at AO without naming him directly as to embarrass him, Caption should read, “Lost Balls, If Found please return to Wilson’s Wife”) (Also, Should ask Aisle 5 if he saw any evidence of them as he ran home in the Dark.)

    YHC is pretty sure this is the first KettleBell workout to hit RVA. Swirly mentioned that the Stock clerk at Dick’s was probably pretty annoyed that they are having to restock so many Kettle Bells at once. Thanks to Swirly for making the KettleBell Suggestion, Anyone who wants to use them for a workout(and ruin the Shocks in their car) is welcome to use them.

    Announcements:

    All RVA F3 Members are invited to Attend the Christmas Party at LugNut’s Office at 3106 Lanvale Ave, on December 17th at 4:30-6:30PM.

  • Putting up a Christmas Tree at NoToll


    10 strong souls posted in the gloom, and that’s putting it Mildly.

    THE THANG

    Mosey to water Tower and to the First COP

    COP

    25X SSH
    24X DonQuiote
    25X Deep Knee Bends
    24X LBC’s

    Mosey to corner of Field

    Merkin Ladder 1-10 around outer part of the Fields and parking Lot. (2 laps – 1 mile) using the four corners as each rung on the ladder

    Next evolution 11-20 Merkins, Using the four corners of the Parking lot.

    Circle up at the end of the Ladder-

    Do Merkins to Failure, then Merkin on knees to failure.

    Mosey to Bleachers for some Triple Check

    Pair up in teams of three- One does dips, one Planks, and One Runs a lap around the parking lot.

    Mosey back to the Shovel Flag

    COT

    Moleskin

    When YHC arrived at NoToll this am and having the Merkin Challenge Month in the rearview mirror, YHC thought about how to pound out a few more merkins; realizing that Christmas Trees usually need a ladder, the Merkin Ladder was needed to help put up a tree.

    KUDOS to South Cream, It was his second time out and he plowed through the entire set, Swirly did run back to check on his as he appeared to be face down in a puddle.

    TYA arrived a few seconds late, but to even it out his Bass Pro Fishing Rain gear was a few decades early, circa 1972. He was quoted in saying that this was the hardest post ever!

    No announcements, however, it’s my understanding that Johnsonville is putting together a form of challenge that includes Burpees… are you kidding me Burpees really?!….. Burpees Seriously Burpees!!!!!!!!!!! sign up on the Spreadsheet Jville is putting together.

  • PAX clocked on Radar

    10 Strong and 1 FRNG posted this cool November Morning.

    THE THANG

    Mosey to the Corner of Westmorland and Grove to start the 4,5 & 6 mile loops (Malvern, Roseneath, Boulevard to Three Chopt) back to the Shovel Flag.
    COT Marv took us out.

    Moleskin

    Welcome to Little Miss Sunshine(LMS) glad to have you out there! Sip, Marv, thanks for running with him this morning!

    The PAX was officially clocked at 13 MPH on the Police radar check point set up on at Mary Munford on Grove. YHC had no idea if this would actually work, YHC had confidence the PAX would have the speed, but would it actually register on the Radar Display. Mission Accomplished! What’s interesting about this is the fact that if YHC had tried to get a group of guys together a little over a year ago, YHC probable would have talked TYA into it, but unlikely anyone else. Introduce F3 into the mix and you guys make it happen, that was AWESOME, Completely Stupid and Utterly Pointless(CSUP), but AWESOME. The point is; it’s more about accomplishing things that you could not do by yourself. (Yes, YHC did try to run by the Radar but nothing appeared, with a Car seems to work just fine)

    Announcements

    NOV 21 DOGPILE WORKOUT 6AM & 7AM Q by OBT and Dredd—– CANCELLED BACK TO NORMAL WORKOUT SCHEDULE

    PUB Run Next week 11/18 Lock Jaw Qing

  • Friday Run, Characters Welcome

    YOung TYA
    7 faithful and 1 FRNG appeared in the Gloom for a great run

    THE THANG

    Starting at Mary Mumford run to Woodlawn, Thompson, and the Boulevard and back to Three Chopt back around school for 4M,5M,10K loops and back to the Shovel Flag.

    Moleskin

    BT arrived in style, dressed as a much younger TYA. TYA went with the Older TYA costume. The PAX enjoyed the overall display of Patriots loyalty and celebration of their Thursday night victory over the Dolphins.

    Swirly and YHC enjoyed a conversational pace run. We both wondered if Conspiracy should sign Loose Goose up for Gridiron for the next 20 Saturdays.

    Welcome Termite! He and the Older TYA had a strong steady pace going today. Termite invited PAX members to play water polo Wednesdays and Sundays, He advised it’s helpful if you know how to swim. YHC commented that if you don’t, it’s more like Hydro Burpees.

    Off Shore went the full 10K plus, way to go! Saab Leading the long distance group in his usual laid back power strides! Sippy is continuing to work on his calf, He said give it a month before he’s back to normal.

    Announcements
    Great Pumpkin Run Tomorrow, Just show up and Participate, Lewis Ginter Botanical Gardens Bring the Family
    Punisher Shirts are available for Pre-Order
    OBT and Dredd will be in Town on 11/21 for a Workout and Q-school Following the Workout.

  • Splinter Held for Questioning


    7 Faithful posted in the Gloom this am. Here’s how it went down.

    Mosey to COP
    25X SSH
    10X Merkins
    25X Imperial Walkers
    25X LBCs
    15X Arm Circles

    Mosey to Black Top
    Bleeder Sprints

    4 corner of ABS
    30x,40x,50x,60x LBC’s, Flutter Kick’s, Box Cutter’s, Freddie Mercury’s

    PACMAN
    One person Bear Crawl(PACMAN) on one side, Others Crab(GHOSTS) from opposite side. 3 rounds

    Mosey back for Triple Check

    Ring of Fire
    merkins, WWII sit ups.

    COT Fudd took us out.

    Moleskin

    A very pleasant morning for a workout; No one fell or injured themselves. However, Splinter was detained momentarily by the Richmond Police Department for questioning during his role as PACMAN. Come to find out that the Patrol car was in search of 3 individuals scaring people with their faces painted or wearing Mask. As a side note; Toga, TYA and Chum Bucket were no where to be seen this morning.

    PACMAN turned out to be an interesting Saga, Splinter was the only PACMAN that made it across the BLACKTOP; other were captured by Ghosts. Well Done, Splinter!

    Announcements:
    Great Pumpkin Run Oct 31st
    Punisher T-shirts are available for Pre-Order– A Perfect Christmas gift.

  • Zombie Walk Down Hill

    9 Faithful appeared in the gloom at Dogpile

    Bleeder Q
    Mosey to COP

    25x SSH
    10X Merkins
    25X DonQuixote
    30X LBC
    15X Brazilian Dance Party

    Mosey to VITA Trail
    Alternating between stations, 5x Burpees, 10X Merkins for one lap of VITA Tral

    Handoff for Sippy Cup Q
    Mosey over to the pullup bars. Max pullups + 5 jump up and lower down followed by Max steep incline merkins with feet on parallel bars. Alternate until Q says stop (~3 sets).

    Mosey to the top of Love Hill. Zombie walk down Love hill to the area near the stone steps, with two plank “breaks.”

    Pac-Man on the amphitheater steps 4x.

    Bunny hop up 3 steps, then 5 x Merkins, to top of amphitheater. Do same on the way down.

    LBC’s until everyone finished, and then 10x more.

    Mosey to flag.

    Moleskin.

    When will daylight savings time come? It was cloudy this morning, and most of the mumblechatter related to not being able to see clearly. This AO is so great, it’s just a shame that we can’t make full use without headlamps. The pullup bars were especially challenging as seeing a dark bar against a dark sky was tough.

    The weather made it quite pleasant in the dark. Sippy’s light came in quite handy as we headed toward the pull-up bars, YHC was wonder if Sippy was headed for the drain Pipe trail toward the pump house. YHC’s ankle was never so happy to see the pull-up bars!

    YHC did announcement that the GORUCK Challenge was starting in a couple of hours. No takers.

    Coffeeteria post workout at Ellewoods, LG, Viral, Goldberg and YHC enjoyed some coffee, conversation and a COKE Zero( not sure where Goldberg picked up the COKE Zero)

    Announcements:

    Great Pumpkin Run next Weekend
    Punisher Shirts are now available to Order— Just in Time for Chirstmas!