F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

Little did Lab Rat know, but today was the Marine Corps birthday.  Seems only fitting that a squid should take the Q to talk about how awesome vets are on a day to celebrate the Corps.  Luckily, 1 marine and 18 others came out to join him. COP-  Run around the circle and do some karaoke plus backwards run.  To loosen you up, Spit!  Then a bunch of the usual stuff.  If you’ve seen one LR COP, you’ve seen them all. THANG- -Give me 5:  Mosey up the long awaited open carillon steps and circle up.  All Vets (even Marines)…

13 Strong including one FNG. Welcome F3 Splint. Warmarama: SSH, LBAC, Prisoner Squats, Mountain Climber, Merkins. Mosey 1 Lap Insecticide: 20 Dying Cockroaches, 20 Jiminy Crickets, 15 Dying Cockroach, 15 Jiminy Cricket, down to 5. Leg Burn: 15 Imperial Walkers,  30 Leg lounges, 35 squats, 5 burpees Mosey 1 Lap PAX divided to find steps and picnic benches to perform sets of box jumps, dips, and incline merkins. PAX then circled back to flags to alternate between burpees and Mary exercises. Short and slow mosey to cool down. Back to the flags for Flutter Kicks, Freddy Mercury, and Box Cutters.…

12 Choir boys arrived to rainy like conditions but F3RVA App showed Sunny and 70. A little mumble chatter and the PAX got to work This how it went down Mosey around church pending the Jett Clan’s arrival. A couple of loops around Mudface’s truck as a warm weclome. COP (ALL IC) – SSH, Merkins x5, DQ, Merkins x5, Helicopter, Merkins x5, LBC’s, Merkin x5, Dying Cockroach, Merkin x5, Arm Circles (forward), Merkins x5, Arm Circles (Reverso), Burpee x5 OYO THANG Bear crawl to the pavilion   Friday Morning Dance Party (F3 Style) Q selected several songs from a playlist (2…

3 able-bodied men arrived at the Twin Team parking lot for a Rosie led partial tour of the AO.  With the other 2 PAX being Radar (FNG from Tuesday) and Doozy, he of only a handful of workouts, YHC took the Q. Warmarama w/ SSH, Helicopters, IW, merkins, LBC Mosey around to the are near the football field for a 6 pack.  1 pullup run to sidewalk 5 WWII – repeato to 5 and 1. Parking lot 4 corners – start w/ 5 burpees, 10 jump squats, 20 merkins, 30 Freddie Mercurys, back to the start for 40 mountain climbers.…

A two man army attacked the KB with vengeance this morning.  Here is how it went down: COP 25 SSH 15 Cherry Pickers 15 helicopters 10 2x merkins 25 2x LBC Mosey down the back drive toward the practice fields – stop for 20 lawnmower pulls with each arm Learn the fields are in no condition for workout and Mosey back down the back drive towards the bus loop – stop for 20 lawnmower pulls with each arm Cumulative beast – add an additional exercise for each leg High pulls High pulls, sit ‘n presses, KB swings High pulls, sit…

Took a lap around the church to wait for the Mudface clan.  No sighting of Mudface so we circled up. Warmup:  Side Straddle Hops, Merkins, Arm Circles, LBC’s, Helix Squats and Hillbilly’s. Mosey to the Picnic Shelter.  Pair Up – One runs to the road while the other does skull crushers, sit ups with feet on bench, heals to heaven and LBC’s.  Each person runs 4 times and does 4 exercises.  Mudface and his crew posted during this exercise to greatly increase the size of the PAX. Mosey to the field for 4 Corners.  I wanted to do a Wilt…

Four of SE Hinton’s S-outhsiders rose from the depths of REM sleep to attend a hot potato Q at Midlo. the thang: Singer – mosey down hill to parking lot – SSH, Don Q, Slow Squats, mountain climbers, merkins, flutters Singer – Dora, partner one runs up stairs, partner 2 does 100 merkins, 200 two-count mountain climbers, 300 squats Rosie – mosey up stairs to school, follow school around performing exercises of the number of each door. starting at 20ish to 30, even numbers do monkey humpers, odds do merkins, 31-33 or 34 – lunges, dips, plank jacks Bullseye -…

23 studs and a visitor at the end – hit Mary this morning and here is how it went down. COP : Merkins – SSH’s, Windmills, Helicopters, IW’s, Copperhead squats Track work: Partner up run the track opposite ways – meet in the middle 10 merkins of some variation – run back to start 10 merkins of some variation – repeat 4 times for four full loops. Wilson’s Boxing Cockroach – partner up – 3 sets of 20. Triple Check : run the length of blacktop and back – SSH’s , captain thors Army crawl – across the front yard…

8 Warriors were ready to roll as the clock struck 530 this morning at Timberwolf.  But wait, there are headlights coming, its Rosie, so 3 burpees OYO as Rosie emerged from the car, then the PAX was off and running. COP- SSH x 20 5 Burpees OYO Imperial Walkers x 20 5 Burpees OYO LBCs x 20 Merkins x 10 Arm Circles x 15 5 Burpees OYO Mosey to Track The Prostitute – Start at corner 1, exercise, move to corner 2, repeat exercise every-time you cross a corner, all the way up to 4 corners. Corner 1 – 25…

4 studs posted for the Wed night hill run (Roller Coaster) and here is how it went down. Kubota and Husky – 2 short loops Swirly – 3 long loops TYA – 2 Long loops All at different launch times 🙂 Great job guys – beautiful night for a run. See y’all in the gloom

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