F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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9 standup men of the West End of RVA posted in colder-than-expected temps on this Tuesday to tackle the gloom. The Q rolled in hot, and the pax took off toward the track. Here is the summary of what happened… more or less. Mosey around the track to the grassy end near the road for warmup COP: Invisible jump rope x20, Russian Soldiers x15, Imperial Walkers x15, Kickbacks x15, Merkins (slow all the way up, slow all the way down) x8 Mosey to the football field for the Beast. At at least 2 plank-o-ramas somewhere in here: LBCs, Merkins, Flutter…

Nine regulars posted for Saturday’s installment of GridIron. We formed our start-up circle there in the Pouncey Tract Park parking lot and got to it with Invisible Jump Ropes x 40, Imperial Walkers x 15, Don Quixotes x 15, Russian Soldiers x 15, Merkins x 10, Rosalitas x 20, and some Arm Circles. Mosey across the Tomahawks’ home field to reach the north driveway for Short Pump Middle School. Nearest the intersection with Pouncey Tract Road, we completed 11s with Curb Toe Taps and Freddie Mercuries (both two count) – perhaps a poor explanation of what we were about to…

Five PAX posted for last week’s Punisher. With a start time 30 minutes earlier (6:00 PM) and the clock change to Daylight Saving Time, we had a decidedly non-gloomy time of it. Warm-a-rama in the Holton school yard with conversational Invisible Jump Ropes, IWs, DQs, Hillbillies, and Russian Soldiers and Arm Circles in cadence. Move to the northeastern edge of that portion of the school grounds for a Jack Webb – start with one Merkin and follow with four fresh air Shoulder Presses and add one Merkin and four Presses for each round until completion of 15 / 60. Pause…

PAX managed to show up for the Ruck edition of Stinkhill. Spit and YHC got some early morning mileage in before hand. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnels, Michael Phelps, Arm Circles The Thang: PAX moseyed with their ruck sacks to the field next to the Brown’s Mound. There the PAX partnered up and used heavy sand bags for the following. Partner A did Thrusters with sandbags and rucksacks while Partner B moseyed as fast as possible around the side walk loop. Next the PAX switched to Squats with the rucks and sandbags again the other partner…

Bracket challenge is back again this year. Pretty simple. Give me $10 and you might get it back. Splitting the pot this year to top 2 spots. Yahoo again. 67% goes to the winner33% goes to first loser$10 per entry by cash, venmo, paypal, zellebbischoff78 at gmail dot compassword is sunny70 https://tournament.fantasysports.yahoo.com/t1/group/126349/invitation?key=74b7ea567bcbe64a&soc_trk=lnk

A lucky 7 showed up for the first TRAILZZZZ DAY we have had in a while. We all took full advantage of the dry trails by doing whatever we wanted. Lug Nut busted down the OG Loop, while TYA came in and went right back out for another. The rest of the pax enjoyed Forest Hill. Title comes from running in front of then behind then in front of then behind, etc. Sally on the bridge coming back across. Finally, Offshore said enough is enough and sit/stayed long enough to get me across. Beautiful morning for the trails again, they…

6 River Run regulars posted this morning to run off the green beer and start the week right. No Q, no route, no problem… Consensus was up Twin Team, right on Brigstock, out 23, back in 22…YHC asked for a loop around by the high school first to “build momentum” for Twin Team (i.e., delay the pain)…and off we went. Twin Team never disappoints. In fact, it kicks you in the gut and lets you know the weekend is over real quick. Great running with Orange Crush – strong partner work as we each took turns pulling and being pulled.…

13 strong at Hoedown this morning for a crisp workout to start the week off right. COP: Quick warmup jog to the rear office lot followed by 10 Don Quixotes, 20 SSH’s, 20 LBC’s, and 10 HR Merkins. The Thang: Start up – Mosey to the back church lot and partner up. Run to far end, partner one does 15x Squerkins, return & 15x for partner two. People’s chair for the six. Repeat with 30x PLT’s, 45x Willson’s Dying Cockroach and 15x BooYah Merkins. The hammer – Mosey to the asphalt hill at Tuckahoe and enjoy a Dora. 100x squats, 200x box cutters,…

Seven leprechauns came for all the green Batteau had to offer. Here’s what we found at the end of the rainbow: Vinny Q: SSHs x 20. Imperial Walkers x 15. Russian Soliders x 15. LBCs x 15. Merkins x 10. Stay on the tennis courts for Crab Walk 11s. One exercised per side. Doubles line to doubles line. LBCs and Squats. ABBA Q: Mosey to playground. Partner up for 5 by 5s. 5 Pull-ups timed the dips. 5 rounds each. Mosey to the grassy knoll for more 5 by 5 fun. 5 Flutter Kicks at the bottom and 5 Merkins…

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