Author: Bleeder

  • This too shall pass

    Keep Calm

    4 gather for Earthworm’s Pregame Gut check, John the Baptist and his leadership style were discussed.

    4 was reduced to 3(Cheetah was prepping for Soccer later in the day) then 4 more Strong members joined for the first COP, 1 LIFO was added mid COP, and three more were DD’s appeared mid way and if YHC math works that’s 11.

    The THANG

    Mosey to Soccer Field

    COP
    20X SSH
    15x Merkins
    20X Don Quixote
    30X LBC’s
    20X Imperial Walkers
    20X Flutter Kicks

    Mosey to Track
    Merkin Ladder from 20 to 1, with 50 yard run between each set around track.

    Mosey back to Soccer Field
    The Beast (Dealer’s Choice)
    Burpees
    LBC’s(Fudd)
    Alabama Prom Date(Swirly)
    An Exercise that Chum Picked(don’t remember the actual exercise)
    An Exercise that Conspiracy picked(don’t remember the actual exercise)
    An Exercise that Johnsonville Picked(not sure he knew we were doing a Beast, because I had to ask what exercise he said three times)

    Monkey Rolls

    Mosey Back to Shovel Flag
    COT

    Moleskin

    Earthworm and Johnsonville wrapped up an eight week session on Leadership in the bible, YHC attended a few of them, it adds a great deal of perscpective what we are doing. Tclaps to them for leading that 3rd F effort in RVA.

    YHC was backup Q for TYA, He was fighting a medical issue; hopefully, it has “passed”, Speedy recovery to him.

    Welcome Pig Skin, up from Charlotte, visiting family in Richmond. In my Brief conversation with him, He has been doing F3 for a three+ years. He received “Respect, Respect” in the COT, Thanks for joining the RVA Pax!

    Mumble Chatter was light in the First COP as we moved to the Merkin Latter, Complaints became evident to YHC in the transition. Jville continues to battle his current physical limitations, but does continue to Post on Saturdays but is unable to perform many of the exercises.

    The Double Dippers arrived just in time for the beginning of The Beast, Complaints were heard from most of the double dippers, as the beast launched with Burpees.

    During the intervals Fudd commented that Toga’s Dogpile workout was intense. YHC has never been to a Toga workout that wasn’t intense.

    During the Monkey Rolls, YHC needs to apologize to Groh, YHC slipped and dropped an elbow square onto Groh, sorry about that. Tclaps to the other groups for executing impressive intervals of rolling, jumping and dodging on each other.

    Post Workout Coffeeteria

    Several of the PAX convened at the Daily Grind for a shot of Caffeine. Conversations about UVA reunions, FBI agents, and other various activities were discussed. YHC had to wash off whatever fertilizer product YHC had rolled in. Apparently, sweat and fertilizer can turn into hydrocholic acid at room temperature.

    Next Workouts at 0530
    Monday Punisher, Chum Bucket on Q
    Tuesday noToll, GUEST Q, Freeloader
    Wednesday SOT, Lugnut on Q,
    Thursday 45MM, Loose Goose on Q
    Friday RAMM, TYA on Q

  • Mutha Hill

    Seinfeld
    Seven runners posted this am for a run in very pleasant weather.

    The THANG
    Normal run routes, 4,5&6 mile loops, but instead of going all the way to Three Chopt, repeat the Hill between Granite and Libbie three times increasing speed with each interval, then run back to the Shovel Flag.

    Moleskin

    TClaps to Sippy for running to the AO again!

    As we gathered this morning, a tomato seemed to be joining our group until BT, recoginized her and she said “I think my group is across the way”. BT mentioned a Seinfeld episode reminded him who she was.

    The Hills were a bit of a Mutha for YHC when they are repeated in quick succession.

    Sippy and Saab appeared to matching each other step for step.

    Conspiracy posted even though his legs were being Problematic, YHC has a very clear understanding of legs issues. Way to push it!

    As when re-entered the AO, the PAX noticed Garbage Plate working out with the rogue crew that had assembled, Several of the PAX wanted to go encourage GP as he was doing burpees.

    Wilson was promoting his Golf outing next Friday, Helping him raise money, Info can be found here http://www.forethecause.org

    Tommorrow Toga Q’s Dogpile 0600
    TYA has Gridiron 0700(Bleeder is back in case of medical issues)
    Earthworm has the pre-gridiron Gut Check 0640.

  • Here Comes the Sun & a Red Corvette

    14 strong posted just before Sunrise, including one LIFO, and one Kotter,
    Nickel Bridge
    The THANG

    Mosey to Circle for some parade Laps

    1st COP
    20x SSH
    20x Mountain Climbers
    20x LBC
    10x Merkin

    Mosey to 2nd COP
    20x Flutter Kicks

    Mosey to 3rd COP
    20x Rosalitas
    NoToll 5 Burpees
    Al Gore Touchdown

    Mosey to Center of Bridge
    50x Deep Knee bends facing east
    50x single leg knee bends each leg

    Watch sun come up to east

    Mosey Back to Other side of Tolls
    4th COP
    Plank & Dead Cock roach

    Mosey to Amphitheater,

    Ten Times
    Run to top, 10X Durkins, on each level Back done, 10x

    Mosey to Carillion
    Triple Nickel with LBC’s

    X’s & 0’s

    Pair up Bolt action, And Plank
    Jog to end of Field, Lunge Back
    Run to the Shovel Flag,

    COT

    Moleskin

    TClaps to Kotter Snowden, Welcome back!

    As we ran the circle a couple of times, to give the Chum(LIFO). Sippy and Swirly gain extra credit for running to the Workout. YHC only put in one mile before the 1st COP- delivering the Blue tooth Speaker the center of the Bridge.

    Running toward the Tolls, several comments were made that they had failed to bring their Passports for crossing the River, YHC informed them that we were only going half-way. With the number of Leg exercises being handed out, Conspiracy inquired if this was part of YHC rehab schedule( That was the case, excellent deductive reasoning there)

    YHC was happy to report that last week’s adventure into Canada did produce a 3rd place trophy for Team Schultz & Co.
    Audi

    As the Ten times “durkinfest” was taking place, it was noted the Conspiracy began to complain that this was a challenging workout(Complain might not be the right word, Asking YHC if YHC had thought about the Exercises beforehand. Gee, running out to the center of the Nickel Bridge with a Blue Tooth speaker to play “Here comes the Sun” by the Beatles before the entire workout, so we could all be watching the Sun come over the horizon at the exact right moment… hmmmm)

    Toga reported that he and Wilson happened to run into each other in the Atlanta airport. Both managed to not recognize each other at first sight, without the F3 gear on and in broad daylight, I guess will all look different(Normal).

    Getting the brand new Stingray Corvette to arrive at the end of the workout for a photo op, YHC had nothing to do with that. It was good to know that Wilson’s knowledge of Corvette’s included it’s current 0-60 time.
    Vette

    Coffeeteria

    Snowden, Chum Bucket, Lockjaw, Saab & Pelosi 5-0 arrived at the Carytown Starbucks for the daily dose of Caffeine and F3 Chatter.

    Announcements:

    Hardywood Four Miler tomorrow 5:30
    If you want to order a F3 RVA T-shirt you will need to do this today for Source of Truth and Gridiron.

  • She’s a Brick….HOUSE!!

    bricks

    7 Faithful posted for a wet beatdown at MOM this AM.

    The Thang

    Everyone carries two bricks. Mosey to the front of the school for warm up.

    -SSH x 20
    -LBC’s x 20
    -Don Quixote x 20
    -Merkins on bricks x 15
    -Hello Dollies x 20

    Mosey to the Soccer Fields for the BEAST with Bricks. Every exercise done with bricks in hand:

    -Burpees
    -Deep Squats
    -WWII sit-ups
    -Lateral raise to fly/press
    -Curl to overhead press
    -Squat jumps

    Mosey to tennis courts for some Mary:

    -Lay flat, put both bricks on legs close to feet….hold feet 6 inches off the ground for the duration of the Hero song, sung by Fudd and TYA.
    -Merkins on bricks alternating with raising right hand (w/brick) at the same time as the left leg, then a merkin, then raise left brick while raising right leg. x 10 on own
    -Bricks on legs, 6 inches in air for another rendition of Heroes
    -20 LBC’s in cadence, with bricks held beside head

    Mosey to baseline for bolts with bricks:
    -50%
    -75%
    -100%
    -75%
    -75%
    -100% to the cars

    Moleskin:

    TYA remarked during the Beast that Toga would be upset that he missed this beat down. YHC ventured that I seriously doubted that, since he was on a cruise ship somewhere, no doubt with a cocktail in hand….(#its5oclocksomewhere). Bleeder countered by saying he was stuck on 95 somewhere. If that’s the case then, yes TYA, I bet he wishes he had been there.

    The PAX noted that the bricks felt light at the start of each exercise, and got progressively heavier as we moved through each exercise. This is a highly scientific process called “weakness leaving the body” and it involves PAIN!!!! YHC was impressed with the PAX today. They are starting to eat the PAIN for breakfast and ask for seconds!!

    Announcements:

    -Burgers and beers (or Glenlivet or some old beer) at Fudd’s house tomorrow night. 7102 Pinetree Rd. Come whenever. If you get there before I get home from work there is a zip line in the backyard. Weight limit is 250 lbs.

    -Earth day run on April 18th. How many times have we announced this??

    -TYA having a different kinda of Run tomorrow come check it out!
    -Orville is Q somewhere on Sat, the other place doesn’t have a Q yet. Clear?

    Written by Fudd

  • Follow me…Which way to the pull up bars?

    bear

    Spring is here at last as 10 veterans and 1 FNG face Dogpile.

    The Thang:

    COP:
    Mosey around the circle twice and COP in the center.
    20 SSH
    25 Don Quixote
    17 LBC
    13 Merkins

    Off to the pull up bars in the woods.
    8 pull ups, 16 dips, 24 squats – 3 times

    Mosey to the bowl behind the amphitheater. Jacob’s Ladder – bear crawl up, execute burpee, run down – repeat and increment burpee count until 7.

    Off to the North West side of the Carillon with hand off to Wilson for 6 minutes of Mary:
    Parker Peter
    Hello dollies
    Rosalitas
    Lbc’s
    Side plank dips
    Cross leg lifts (a wilson’s wife exercise)
    Superman
    Russian twist

    Mosey onward and Pelosi 5-0 suggests Love Hill. Partner up and one runs the hill while the other lunges up the hill. Switch roles and repeat. Same approach with walking push ups and then bear crawls. Keep rotating through the trio while a partner runs…you get the idea.

    Form two columns and Indian run back up the hill to the shovel flag for COT.

    Moleskin:
    The much anticipated Fudd Q will have to be rescheduled due to a personal emergency. Lock jaw took over Q duties and away we go.

    The Q’s SSH paid homage to missing Pax with the style of a TYA stork strokin’ out and the counting capacity of Fudd. YHC got better from there especially with an aid of a “Wilson Weinke”.

    The Pax was strong this morning accompanying the fine Spring weather. It was good to finish the workout in daylight unlike previous weeks. Exciting events on the horizon with the new Punisher workout, HDHH, and the Twilight 4 miler.

    Welcome aboard FNG Bull (friend of Wilson).

  • Cell Block D, The Great Escape

    Great Escape

    13 Prisoners were Transferred to Cell Block D to soon become Freemen

    The THANG

    30x Skull Crushers, When first person is done, Scream Escape, rotate to next station,
    Balls to the Wall
    Freddie Mercury
    High Jumps on fence

    Plank up

    Six Minutes of Mary (in 3 Mins)
    All men set Free to go about the day.
    COT

    Moleskin

    TClaps to TOGA for the Suggestion that we bring the Blocks back, YHC was most appreciative of the suggestion. It made the Prison theme workable without using Johnny Cash.

    As the pre-workout crowd was gathering, LugNut stepped up with an effective attempt at an EH. Note to self, a light on your ankle can be a effective leadership tool in the gloom. It appears that Ankle Light Man was leading a different group around the AO.

    Kotters to Loose Goose and Orville, Glad to have you guys back in the fold at 45 MM.

    Scream is hosting a T-Shirt Design Summit at UR on Friday in the Dining Hall, TYA and YHC plan on being there, If you can’t make it, and have design suggestion, Keep Calm and Send them on. Any ideas are welcome.

    The post workout F2/Fellowship was great to be able to stand outside, It did feel Sunny and 70. Many of the Faithful hung out until close to 7am, when YHC said, I gotta go get my kids!

    Announcements

    TYA is gathering Hard Commits for the Blue Ridge Relay in Sept.

    Next workouts
    0530 Friday Mary Munford RAMM- It’s just a run.
    0600 Saturday Dogwood Dell Dogpile
    0700 Saturday Pouncey Tract Gridiron

    This would be the one to Leave Comments on, in case you were wondering. You are free to do so.

  • Cell Block C

    13 Prisoners were Transferred to Cell Block C

    The THANG
    30x Chest Press, When first person is done, Scream Escape, rotate to next station,
    Flutter Kicks
    Werkins
    Inverted Plank

    Plank up,

    All Prisoners Escaped

  • Cell Block B

    13 Prisoners were Transferred to Cell Block B

    The THANG

    30X Triceps, each arm; When first person is done, Scream Escape, rotate to next station,
    Merkins
    LBCs
    Deep Knee Bends

    Plank up in Center Court

    All Prisoners Escaped

  • Cell Block A

    13 Faithful posted in the gloom to become prisoners in Cell Block A

    The THANG
    Mosey to COP

    25X SSH
    15X Merkins
    20X DonQuixote
    55X LBC

    Run The Loop
    Break in 4 Groups of 5 or lessun The Loop
    Cell Block
    30X Curls When first person is done, Scream Escape, rotate to next station,
    Mountain Climbers
    Dead Cock Roach
    DRY DOCKs

    Planks up then,
    All Prisoners Escaped

  • All about the Love

    scooby
    13 veterans posted in the gloom for a beat down from Fudd’s VQ. Here’s how it went down.

    The Thang

    Mosey around the school to the Tennis Courts for COP: 20 SSH, 20 Merkins, 20 Don Quixote, 15 Mountain Climbers, 20 Hello Dollies

    Mosey to the basketball courts for 650/1K:
    Partner up, 1 guy exercises while other runs around the track. 50 burpees, 100 Merkins, 200 Body weight squats, 300 LBC’s.

    Mosey to Tennis Courts,
    -Tunnel of Love from west end of the court to the east: two lines of men lock arms and take turns bear crawling through the tunnel created by the arms.
    -Kack-a-lacka Choo-choo from the east end back to the west end: all men line up in plank position and take turns jumping over each man in line.
    -3 Wind Sprints the length of the tennis courts to finish up: 75% effort #1, 100% effort on 2 and 3.

    Moleskin by Fudd via email from TYA in Alexandria this morning

    -Tclaps to Wedding Singer…how many has he done in a row now?
    -Tclaps to Pele as well….how many other kids would come out on their spring break for a beat down at 5:30 am??

    Moleskin by Bleeder

    Amazingly, Pele came downstairs this morning and was dressed and ready without a word from his Father to get up and get ready. He wants to dominate on the Soccer field this spring, he knows F3 can help make that happen!

    For long distance Mosey to the first COP; was Fudd trying to just go further than a normal TOGA Q? The disclaimer pointed out that TOGA’s workouts seemed more certified for Fitness instructors than most. Fudd’s cadence during the COP, in true VMI Keydet fashion, was well executed especially for a VQ.

    Digging through the BackBlasts, Fudd discovered a routine that both Johnsonville and TYA have used to bring on the pain to the PAX. As the PAX moved to the next evolution, we ended up running through the Tomatoes exercise area. Fudd almost paused there, but realizing we are sharing the AO, decided to continue moseying to the other end of the Blacktop.

    Tclaps to Fudd for the Tunnel of Love, being close to six months into RVA F3 workouts, that’s two days in a row of something brand new in the workout routine; that’s awesome from Virgin Q’s. But not sure if you can put the Tunnel of Love and the Battle Rope into the same exercise, might be moving into a Shady Grey area there, perhaps for people in there Fifties.

    Announcements:

    -TYA mentioned the backblasts and said some of the PAX had found it difficult to access those. Fudd mentioned that Conspiracy set him up with a free service that emails the backblasts whenever they are posted. Fudd regrets that he has no idea how Conspiracy did this. Perhaps Conspiracy could post instructions when he gets a break from whatever job he does everyday??

    -Run tomorrow, 5:30 at Mary Mumford. TYA is Q
    -Hump day Happy Hour next Wed at American Tap Room