F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

It was an honor to be the first Q for this F3 Hampton Roads Running group with 3rd F Bible study afterwards.  The experience was all the more impactful in that we welcomed 3 FNGs to our fold! The Thang: PAX started running on the Suffolk Seaboard trail in two trailblazing groups. The first group was bent on beating land speed records (YHC will call them “The Fasties”), the second group focused on dominating the trail in a slower fashion (YHC will call them “The Vigilant Vigilantes”).  For this occasion, the PAX were informed that the outrun was to be…

Four Pax, including Raleigh’s own, Darby shook off the gloom at RuckHill this morning for an invigorating Ruck up (and down) StinkHill. In a desperate, but likely futile, attempt to keep up with Scout in this month’s Quad P challenge, YHC dispensed with the typical Warmarama and led the group in a leisurely mosey to the base of the nearest StinkHill steps where we began our ascent without hesitation. At the summit, rucks were removed for a quick round of 20 Thrusters and, with the clock ticking away, we then rucked across the peak and then proceeded down and up…

Valentine’s day beatdowns can only mean one thing, do the exercises that you despise as much as possible. Not wanting to disappoint the PAX, I decided to do just that with my nemesis, the Burpee. Also in the spirit of Valentine’s Day, YHC decided to partner our BearCountry favorite, “Deck of Death,” with our Quad P challenge, flights of stairs. Here’s how it all went down. Warmarama: SSH (14, IC) Don Quixotes (14, IC) Good Mornings (14, IC) Hillbilly Squats (14, IC) Shoulder Circles (14, IC, each direction) The Thang: Mosey to bleachers for Deck of De-Light. It…

A warmer than expected, muddy post-Valentine’s Day beat down at the duck pond. WARMORAMA: SSH, Arm Circles, Imperial Walkers, Squats THE THANG: 1x WU Lap around the pond. 1X lap stopping at each bench/landmark to do 14x exercises of variety. LAZY DORAs: 100 Burpees, 200 LBCs, 300 Squats. Partner did a variety of Ab exercises while they waited their turn Guantanamos to finish COT Philippians 4:8 New International Version (NIV) 8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

The gloom was greeted by 5 PAX at #DuckDuckGoose for another beatdown brought to you by This Day in History.  February 13th of 1861 saw the first action to later be awarded the Congressional Medal of Honor.  Colonel Bernard J.D. Irwin led a small group of men more than 100 miles to rescue a group of 60 soldiers under siege by Apache warriors in southeastern Arizona.  The Congressional Medal of Honor was not actually created until the following year in 1862, and Irwin was not granted the award until 1894, but his actions in 1861 were the earliest to be…

Seven PAX came out this morning to Sloth Hill for a simple step beat down.  From what I can tell it was successful, although Three for One needed more…so he ran back home. Nice work Three for One. PAX included YHC (Cowboy), Scully, Gracie, Dreamliner, Screendoor, Three for One, and Sunshine. Things started nice and easy, but …..it quickly became more like Stinkhill. Warmarama 30 Arm Circles – IC (15 Forward / 15 Reverse) 20 Hillbilly Walkers – IC 20 Abe Bigoda – IC 20 Side Straddle Hops – IC  The Thang Mosey to 1st Set of Steps – at bottom 25 Situps; at top 25…

Newest AO and 3rdF (FaithSneakers): This week we launch our newest AO (FaithSneakers). This is a 45 minute run workout (6:00 pm (1800) to 6:45 pm (1845)) at the Suffolk Seaboard Coastline Trail (Directions on Schedule Page: http://f3rva.org/schedules/hampton-roads-va-schedule/). This will be followed by a 45 minute 3rdF (Faith) study (6:45 pm (1845) to 7:30 pm (1930)). For more information, contact SpaceMonkey (chris.wohl77@gmail.com, 804-380-0373). This AO will run for 10 weeks (through April 12, 2018). In anticipation of this run/3rdF AO ramping up, we will be discontinuing the extra credit run on Thursday mornings (#EarlyBird). Colonial200: Information: http://f3rva.org/2018/02/10/colonial200-pre-blast-2/ Runner Legs/Distance: https://docs.google.com/spreadsheets/d/1wXItA0sdvzD7xcuojK1sUr9YI0UnE2WsNAWzZpKhZHI/edit?usp=sharing…

Spots are starting fill up to run the Colonial200 but we still have room for anyone wanting to have an absolute blast (with some running mixed in). It’s time to turn those SCs (soft commits) into HCs (hard commits). If you have been on the fence (or not even considered it yet), now is the time. To help your decision making, SpaceMonkey and YHC have assigned runners to legs. Now, you will know exactly how many miles you are committing to when signing up. All you have to say is “I want to be Runner X” (and complete the action…

12 Strong mustered at Stinkhill this morning. Weather was great the spirit was high. The conversation was positive. Warmaram: SSH 25 IC, Imperial Walker 25 IC, Abe Vigodas 25 IC, 25 Merkins. The Thang: Mosey to the benches and tables past Browns Mound. Aiken Legs 4 rounds of 20 Squats, 20 Box/ bench Jumps, 20 lunges, 20 Split jacks. Mosey to Stairs. 3 Rounds of 25 Crunches, 25 Freddy Mercury’s, 25 Flutter Kicks, the up and down stairs. At the Summit of Stinkhill Circle of Rocks. 20 Thrusters, 20 Goblet Squats, 20 Over Head Press, 20 Bent over Rows, and…

Weather was perfect, PAX were ready, YHC was feeling anxious and ready to show PAX how to feel the same … The Thang: Warmarama-Side straddle hops, in cadence (IC) x 15, Shoulder circles (IC, 10 each direction), Air squats (IC, 10), Don Quixotes (IC, 10) Good mornings (IC, 10), Mosey to the running track where YHC told the PAX that the theme for the workout was about being anxious and that each PAX would experience some anxiety during the beatdown. Partnered up, ready for first activity- 1 Person ran a lap around the track, partner did shoulder circles (anxiously…

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