Author: Bleeder

  • Return to Normal?

    Please return your seats and tray tables to the full upright position, 13 of the faithful ran down back down the normal Grove Ave routes.

    The Thang

    Run down Commonwealth to Grove(unless you are Sippy, Marv or Saab, they all ran to the start) Turn Right on Grove, Run to the 4, 5, or 6 mile loops, and run to Three Chopt, then back to the Shovel Flag.

    Moleskin

    Lug Nut and YHC were quite happy to have the normal route in front of us in the Gloom this AM. We managed to break the barrier that has been eluding us for several weeks. Perhaps Conspiracy passing us early on helped us maintain proper form. Conspiracy was asking for directions, which Lug Nut replied with a cross street that was in the opposite direction of our run.

    TYA arrived early to get in a full 10K this AM. Nice job!

    Honey Dew hit the Five mile loop trailing slightly behind BT and Swirly, Strong showing Honey Dew!

    The Rogue group was in the AO this morning, One of them cam over to inquire if we could share the AO this morning, YHC responding that we were “just running” today.

    Another run group was sprinting down Grove as the first few F3 men were reaching Three Chopt, Lug Nut and YHC yelled at one of them that we recognized. Maybe Next week!

    Annoucements:

    Dogpile 6 am and Gridiron 7 am tomorrow.

    BRR run Sunday 7am, Meeting at the Pump House near Dogwood Dell.

    Shirts are still available for DogPile until Monday, Please order them now!

  • A Happy 4th Beatdown

    6 Faithful were joined by 2 LIFO’s in a Forth of July Firework set up Dogwood Dell.

    The THANG

    Mosey to COP
    20x SSH
    20x Don Quixote
    20x Imperial Walkers
    20x SBS
    15x Arm rotations
    15x Arm rotations

    Mosey to the World War I Monument( The Carillion)

    Steps with 10x Merkins and 10x World War II sit ups

    5 sets

    Mosey to the Pull up Bars, 5 pull ups, 10 Dips, 15 Pole smokers

    5 sets, with a run to Carillion between each.

    Mosey to the VITA Track,
    Alternating intervals 5 burpees, 10 LBC’s

    One loop of the Track,

    Mosey back to COP for a Bear Crawl to a Ring of Fire.

    Mosey to Shovel Flag

    COT

    Moleskin

    Swirly reported seeing the GORUCK crowd heading out of Dogwood Dell just before 0600. He was wondering if a whole new group of F3er’s were going to join in the 4th of July beatdown.

    Several Members of the PAX are heading to various regions of the Outer Banks, in a related development Shark week starts tomorrow. Chum Bucket seems to be the only individual that was willing to venture into the water next week. YHC thinks his Plan for swimming is best illustrated below.

    For those still in townNext week, Fudd in joining the Folks that have Q’d the Punisher, be prepared to run!

    Announcements
    TYA is leading a BRR run Sunday Morning 7am.
    Dogpile T-Shirts are available ORDER NOW!

  • Monument Ave… Distance Optional

    This morning 8 Faithful F3 men met at 5:30 at Mary Munford for the Friday run.

    THE THANG
    Run Commonwealth toward Monument then Head east into the rising sun. The four mile turnaround was told to be Sheppard, the five was told to be Davis and the 6 was told to be Allen, and back to the Shovel Flag.

    Moleskin

    For the first time in recent memory, the group got away from Grove Avenue and ventured north to Monument Ave, the home of the Monument Avenue 10K and possibly one of the more scenic running trails on the East Coast. The four mile turnaround was told to be Sheppard, the five was told to be Davis and the 6 was told to be Allen. Questions, There was some post run discrepancy on the actual distance from the turnaround…Belmont may have been a better marker for the 4 milers and who really knows about the 5s. Either way, it was a good jog with some hills, including a nice steep incline to end the run up Commonwealth. Some of the PAX added loops on the new track at Mary Munford.

    Announcements

    Order Dogpile Shirts now if you want one!
    BRR Trail run Sunday, Post tomorrow to find out what time.

  • LeMans of Malvern


    12 runners posted this morning for a running beat down.

    The THANG

    Run to Grove down to Boulevard, and Back to Malvern, then return to the 195, and repeat 3,4,5,6,7 times depending on your distance, then return to the Shovel flag

    Moleskin

    With the 24 hours of LeMans this weekend and Audi’s dominance over the past 15 years of the most grueling sports car race in the world. YHC thought a repeat of the hill from 195 to Malvern would be a grueling exercise for the pre-race activity. The Rings in the Audi logo represent the Hills we all must climb! If you can hit them all; the level of confidence can be strong enough to be conquer any challenge or face any obstacle, even have the confidence to wear the world’s ugliest running shorts in public!

    Good to see Cheetah out for a run this morning! Thanks for bringing him out Jville!

    Conspiracy was stretching mid run! Hope all is well there brother, YHC has a good understanding of Leg issues.

    On one of the Hill intervals, YHC was able to catch up with Sippy,(We had a brief conversation, not that YHC caught him)

    Party at TYA’s Flip House on June 22nd( A house that TYA has renovated and is selling, which is the definition of flipping) On a side note, TYA is thinking of re-introducing the TV show about a dolphin called Flipper. In this show, the Dolphin will actually buy houses and remodel them for sale. YHC suggested having a Dog do all the HVAC, plumbing, and Electrical work. TYA , let us know when the Pilot is ready. TYA will share the address for the house with the PAX shortly.

    Tomorrow
    Dogpile & Gridiron, Bring a friend!

    Anyone that wants a Dogpile T-shirt, please let YHC know before we start the Pre-order. Toga you want one right?

  • Rain, what rain?

    Rain running

    15 Strong posted as the rain was starting to drop.

    The THANG

    Mosey to first COP

    15X SSH
    15X Imperial Walkers
    15X Don Quixote
    15X Flutter Kicks

    Mosey to Field

    The Beast
    6X each 6x running the field. LBC’s, Merkins, Freddie Mercury, Werkins, APD’s, Burpees

    Mosey to Other Field

    Running and Pole Smoking Team up in Pairs 3X

    RING fo Fire 2x 7 Merkins

    Mosey to Shuffle Flag

    COT

    Moleskin

    The rain was light enough to not cause any issues, but heavy enough to make every surface; grass, pavement, wooden bridges, really anywhere we had to hit the ground; soaked. The good news was that it’s always Sunny & 70 in F3 RVA Land!

    Conspiracy continues to monitor correct form throughout the workout. He was kind enough to highlight the men that were doing exercises correctly!

    Chum Bucket appeared at the beginning of the Beast. Although several cars were pulling in as the PAX headed to the First COP. YHC was not taking notes at that point.

    The beast on a larger field is quite beastly, especially when ending with Burpees.

    On the backwards running, several runners including YHC, were more backwards skipping; not really sure which is fastest, but skipping is definitely easier on the knees.

    Several folks have been asking about Sippy’s workout on Saturday. The hills were killer; it was reported that Fudd had been seen during the workout or post workout. YHC wondered if we had lost anyone in the Woods. Hopefully, we will see the RTD article in July with a full run down on the EPICness of Sippy’s beatdown.

    Splinter’s Virgin Q is tomorrow at Source of Truth. Come out and see!

    Thanks to everyone that has ordered F3 RVA shirts, Several requests have been made for the Dogpile Shirt. If you want one please comment on this back blast and I get it put on the mud gear Store, we need 12 to Execute the order. AYE! for one, AYE! AYE! for two, etc. etc.

  • Sippy Cup leads the PAX up and down those hills!

    In attendance (22!)
    Hills
    22 faithful and a newspaper reporter gathered on a surprisingly sunny morning for the YHCs VQ. On the agenda—trails and hills and a few merkins along the way.
    The THANG.
    COP (SLIMS)
    30x SSH
    25x LBCs
    25x Imperial walkers
    15x Merkins
    25x Slow bending squats

    Crab-Bear-Merkins
    Start with feet at center of circle, 5 merkins, flip over, backwards crabwalk to edge of circle, flip over, 5 merkins, crawl bear back to center of circle. Repeat 4x.

    Mosey to down to the pump house

    Hill runs #1—the pump house
    Partner up. 1 partner runs up hill to the street while other partner does sumo jump squats. Flapjack and Repeat

    Hill runs #2—the Pipe
    Partner up. #1 runs up the pipe hill and back to the street via the trails while #2 does a repeated 2 merkin curb crawl on a single curb.
    Flapjack and Repeat

    Hill Runs #3 Street to pullup bars
    OYO Run up pipe hill all of the way to the pullup bars. 10x chin ups, 10x down under pullups, and 20x mountain climbers. Run back downhill.
    Repeat, but switching grip on the chin/pullups.

    Mosey to the flag via the hidden staircase.
    COT.

    Moleskin.

    The PAX arrived early for the workout today and planted 5! shovel flags, a strong showing. Even Chum Bucket was a few minutes early. No doubt we wanted to have an impressive show for the reporter. Toga’s appearance was surprising. Evidently his camping trip was cancelled due to “rain.” Tclaps to J’ville for making the effort to come to #Dogpile even though he was Q for the gridiron workout right after. Conspiracy was a LIFO and somehow tracked us down in the woods.

    There was a fair bit of mumblechatter during the initial Crab-CrawlBear-Merkin exercise. Evidently the PAX had expected to start out the workout with more running. YHC was happy to oblige! And the PAX responded impressively.

    YHC’s GPS watch read over 3.1 miles for the workout, and he estimates that over 80% of that was on a slope. That’s kind of like running a 5K up and down a mountain in addition to doing all of the other exercises. Outstanding work, gents!

    YHC’s goal for his VQ was to show everyone some new parts of the AO. There are so many possibilities, and YHC is looking forward to seeing how we use this great location to further our fitness.

    YHC gives a lot of talks as a part of his job, but it still was quite unnerving leading the COP for the first time—there is something about standing in the middle of a circle with people behind you that’s a bit scary. YHC still needs some tips about knowing how to count out LBCs and still breathe at the same time—tricky!

    Although there were no FNGs today, YHC was happy to work out with a few PAX he hasn’t met before—Cowboy, Camper, HoneyDo, Goldberg, and Ronaldo. It was good to see Haggis back with us as well. And specific Tclaps to Chum Bucket today for helping me clean up my signs and loaning me the pen. Also to Toga and TYA for coaching me on how to lead a Q.

    Finally, I think we made a good showing for the reporter—let’s hope the article will help us get some more men out to join us at the dogpile!

    The predominant emotion today by YHC was gratefulness. I’m so grateful that Wilson, Toga, and others EH’d me a few months ago right during a #Dogpile workout, and I’m looking forward to many more days in the gloom with you all!

  • 8 minutes to post time

    The flame of 8 brave souls could not be put out by a little rain. (curb crawls on the other hand…)

    The THANG
    COP

    SSH 25x
    Mountain Climbers 20x
    Don Quixote 20x
    Imperial Walkers 20x

    Mosey to Bus Loop

    Curb Crawl Latter
    1-7 7-1

    Mosey to Basketball courts bleeder SprintS

    Mosey to football field

    Teams of 3 or 2
    Triple triple check

    One team on the tire and rope sledgehammer the tire and jump rope

    Others on the line

    Lunge down to 50ish run back

    rotate

    Run to 50 U.S. Line 5 burpeea
    To the 100 5 more run back

    One minute of Mary
    30x Freddie Mercury

    Mosey back to Shovel Flag

    COT by Swirly

    Moleskin

    Swirly and YHC rolled into SOT early so that YHC could put the tools in place that made the SOT T-shirt famous; LugNut had already arrived and planted the Shovel Flag. The beginning of Summer for some has us out of bed a few minutes earlier for some reason!

    Wilson arrived just before the first Mosey to claim that he has only been awake for 8 Minutes. Nice to be that close to the AO.

    DK was in rare form, inserting his squat imperial walkers on his own.

    Chum Bucket was LIFOing this am, he wished he had stopped for Gas versus arriving in the middle of the Curb Crawls. I can recommend Exxon gasoline products, especially for high performance F3 vehicles that might been running a few minutes late to an AO.

    Swirly noticed Splinter was working hard in the Curb Crawls, Splinter you can thank your SOT buddy LugNut for introducing them to the PAX.

    On the ride back to north of the River, YHC thought somebody was following him with their brights on; but it was only TYA driving without his shirt on. Even on a dark rainy day, It doesn’t appear that your skin has seen the light of day.

    Annoucements

    Bring a friend to Saturdays Dogpile, Sippy’s VQ

    Order T-shirts, They make the AO that much more enjoyable!

  • Catch me if you can

    CMIYC

    2 Runners going for extra credit, and 12 others followed at the normal appointed time.

    THE THANG

    Run to Grove turn Right, run to The Boulevard, turn around, run to Three Chopt turn around, and then run back to the Shovel Flag. Shorter distances prevailed because of time constraints.

    Sweaty COT

    Moleskin

    Lug Nut and YHC left a note on YHC’s car with the directions, and CATCH ME IF YOU CAN. We were going for 10K this am. We did make it, Sippy, Marv, and Saab all managed to catch us. Both Marv and Sippy ran back home. Sippy lives close to Dogwood Deil. Marv, any interest in running to Dogpile in the morning?!

    LugNut started strong out of the gate, it took YHC 2 miles to reel him back in. The hill back up to Malvern, YHC managed to pull away, until Libbie. We were neck and neck. Lug Nut pulled away during Mile 5, but YHC was able to come back even at Mile 6 back to the Shovel Flag. Always helps when you see someone you know to give that extra burst of energy!

    Wedding Singer was seen early on in the run, but disappeared before the gathering back at the Shovel Flag. It was reported that he was fighting with some food that he had consumed the night before. Hope you feel better soon, It is always a comforting factor to see Wedding Singer at regular workouts. YHC thinks Singer has the record for most consecutive workouts. Swirly is a close second.

    Johnsonville was a Kotter today, Good to see him back in action, hopefully his physical issues are only some minor soreness. YHC would note that at one point in F3 RVA history Johnsonville had attended the most workouts, not to poke you in the ribs or anything Johnsonville, but lets get that record back in place!

    The weather this morning felt pleasant for a few steps, but as the distance increased the heat and humidity became much more apparent. Most were soaked in Sweat by the time we returned to the Shovel Flag. Kudos to the PAX for making out today!

    YHC is sure that Fudd and Toga’s schedules must have them globetrotting. Everyday they are not there, YHC feels like the gap between them and YHC is closing. OK, it’s a big damn gap, but YHC is one stubborn mule, one step at a time.

    TYA and Swirly had some serious pace this am and finished long before time expired, Both continue to build speed, YHC thinks will have the fastest BRR in F3 from Virginia!

    TYA was again questioning YHC’s wardrobe choices this morning, The interesting fact was that M Bleeder had similar comments when YHC got home. Who knew that a Bright Yellow Shirt, Bright Green Shorts, and Red & Black Compression socks could make such a fashion statement to get that kind of attention. And YHC thought that the fashion police was only after the F3 Khaki Short Fad.

    Announcements:

    T-shirts for Gridiron and SOT should have been shipped this week,

    Pre-orders for 45MoM and noToll are available to order — http://f3.mudgear.com/collections/va-richmond

    Next Saturday at Dogpile, Sippy Cup’s VQ — A writer for the RTD will join us for the workout. Let’s get as many people as we can to join the workout!

    Regular Workout Schedule:
    http://f3nation.com/schedules/richmond-va/

  • Home Run King hits Burpees…

    12 Veterans and 1 FNG posted for a beatdown in the gloom at 45MoM. Here’s how it went down:
    45MoM
    The Thang

    Mosey down the block, around the school, back down the block to the soccer field for COP:
    Burpees x 10
    SSH x 20
    Burpees x 9
    Don Quixote x 15
    Burpees x 8
    Freddie Mercury x 20
    Burpees x 7
    Sumo Squats x 15
    Burpees x 6
    Merkins x 12
    Burpees x 5
    LBC’s x 20
    Burpees x 4
    Imperial Walkers x 15
    Burpees x 3
    Flutter Kicks x 15
    Burpees x 2
    Hello Dollies x 15
    Burpee x 1

    Mosey to the track for 4 corners:
    Split into 3 groups of 3 and 1 group of 4 for 2 rounds of one exercise in each corner: 10 pullups, box jumps on the stairs, incline lat pulls, dips. Rotate when the pull up group is done.

    Mosey to the tennis courts:
    Tunnel of Love: Each man faces another, links arms and squats down. All men in a line forming a tunnel with their arms. The two men at the end break off and bear crawl through the tunnel to the end where they link up again. Progress from one end of the court to the other end.

    Suicides on the tennis court: baseline to the end of the first court and back, then to the end of the 2nd court and back…..rinse and repeat through all 4 courts.

    Mosey to the Flag for 8 minutes of Mary:
    Russian Twist x 20
    Flutter Kicks x 20
    LBC’s x 20
    Rosalitas x 20

    Ring of Fire: form a circle….everyone in plank position. Each man does 10 merkins while the rest hold the plank and sing “Ring of Fire” by the Man in Black.

    Mosey to the Flag for Numberama, Namerama, and a prayer.

    The Moleskin

    T-claps to everyone for putting out big time today! After some late night tweets yesterday, YHC knew he better bring the pain today if the PAX were to be satisfied. Wilson reiterated this when he posted and mentioned that he got out of the fartsack and crossed the river in expectation of a good beatdown. I hope you were satisfied Wilson. Bleeder upped his wardrobe by posting with a golf shirt tucked into khaki shorts, with a stylish brown leather belt to complete the preppy ensemble. He mentioned he had a tee time to make post workout and to hurry up and get started on time. Hopefully the golf course doesn’t mind the mud, grass, and sweat stains that you left with.

    Some grumbling was heard from the PAX due to the 55 Burpees that were completed during the COP. YHC has often wondered why the warmup is referred to as the “Circle of Pain”, given that we usually do some SSH, Don Quixote, and a couple of other benign exercises until we Mosey off to where the real pain begins. YHC decided to change things up today and give new meaning to the term “Circle of Pain”.

    This is the second time YHC has used the Tunnel of Love, and the PAX embraced it with gusto. Some discussion took place on the topic of what it means to “put out” depending on whether one is speaking to a male or female. It was decided that we should refrain from yelling that to the ladies who were working out next to us, although TYA looked tempted.

    Big welcome to FNG Bambino (aka Chip McGraw)! Bambino saw one of Wilson’s posters at Capital One and decided to man up and post to one of YHC’s signature beatdowns. Way to put out! T-claps to Wilson for putting up the poster. YHC told Bambino that not all of our workouts are as strenuous as today’s, and to try and post to one of Toga’s workouts as those are typically much milder 😉

    Announcements

    2nd F tonight with a BrewThru run. From Chumbucket:

    For those so inclined, we’ll meet at The Answer Brewpub at 6 PM. This establishment is located at 6008 West Broad Street in the same shopping center as Mekong (and run by the same guy). The entrance is located off of the back parking lot. We’ll have a beverage at The Answer first and we’ll then jog from The Answer to Strangeways located at 2277 Dabney Road via, roughly, Broad to Libbie to Bethlehem to Dabney with a couple of shortcuts – total mileage is 1.8 miles. There are a couple of places along the way for some burps and merks.

    RAMM tomorrow…TYA is Q

    Regular Dogpile and Gridiron workouts on Saturday with Orville and Johnsonville as Q’s —– TYA is confirmimg a writer from the Richmond Times Dispatch will BE AT DOGPILE!!!!!

    The Punisher on Monday will start at 7am as opposed to the normal 5:30 start time. Everyone is encouraged to bring their shovel flags to plant at the corner of Hermitage and Laburnum in honor of Memorial Day and our country’s warriors…. both past and present.

    Rugged Maniac (next iteration) is coming up on Oct 10. Plan is for F3 guys to run this as a team. TYA has reserved 20 slots and is collecting info from anyone who wants to sign up. $41 per entry.

    F3 Tshirts are still available for 45 MoM and NoTOLL. Order on the website.

  • Punisher, Part Duex

    The magnificent 7 arrived at the AO this morning to a beautiful Sunny and 72. Here’s how it went down.
    M7
    THE THANG

    Mosey around parking lot to
    COP
    SSH 20x
    Merkin 15x
    Imperial walkers 20x
    Crab Cakes 15x

    Mosey to Black top
    4 Corners 4x
    Burpees 5x
    Merkins 10x
    Crab Cakes 20x
    LBC’s 40x

    United States Map Plank Walking

    Bleeder Sprints

    Mosey back to Parking Lot
    4 corners 1x
    Burpees 5x
    Merkins 10x
    Crab Cakes 20x
    LBC’s 40x

    Mosey to corner of AO
    4 corners all AO 1x
    Burpees 5x
    Merkins 10x
    Crab Cakes 20x
    LBC’s 40x

    Mosey to front of School
    Triple check
    Six minutes of Mary

    Mosey to Shovel Flags

    COT

    Moleskin

    Wedding Singer happily returned from his trip to France. YHC greeted him with the customary French greeting, he response was in Franglish. He did manage a full countdown in French.

    Chum Bucket was struggling with his shovel flag, the dirt was not cooperating, TYA suggested using YHC’s shovel flag to dig a hole for Chum’s shovel. He did manage to get into the ground when we started to run.

    Splinter’s sprints on the Black top were impressive, Loose goose commented that He takes two or three strides for every one of Splinters.

    Four corners in a triangle shaped parking lot makes the PAX wonder if the Q realizes a triangle has three corners. This is the advantage of being the Q, If the Q says it has four, guess what? It has four. YHC appreciated the PAX quick acceptance of their reality.

    Announcements

    Chum Bucket is taking the lead for this weeks Happy Hour, best advice bring running shoes, look for info coming from him on that.

    T-shirts for NoToll and 45 MoM are available to Pre-order.