F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

No designated Q, no problem. Three noble warriors, three mighty KBs and off we went. Here is how it went down: JohnsonvilleCOP30 SSH20 IW20 cherry pickers20 arm circles, each way10 2x merkins20 APDsDora meets triple check Stage 1 – rotation of a run, lawnmower pulls and 100 combined snatchesStage 2 – rotation of a run, skull crushers and 200 combined KB swingsStage 3 – rotation of a run, overhead pulls and 300 combined haloesAttila3x check with bear crawl, sit ‘n presses and high pullsMosey to the parking lot15 American hammers with KB10 merkin rowsCOT with YHC taking us out Great…

YHC thought that it was just going to be he and TYA for the Roller Coaster run this evening, but as YHC pulled into the parking lot behind Palani Drive, he was happy to see Posh already parked and ready to go. Not far behind, Ronnie showed up ready to go and then, the man himself, TYA pulled in and met us at the corner ready to start, except, his running shorts were on inside-out. Now, if you don’t already know, TYA has some challenges with running attire. Well, this attire looked like Florence Griffith Joyner with her underwear outside…

9 adventure-seekers rolled into the parking lot on a refreshingly cool morning for a kettlebell tour that went something like… Mosey to the front of the school building COP All IC – 20 SSHs, arm circles, 10 don quixotes, 10 plank jack merkins (PJMs), 20 freddie mercuies, 20 copperhead squats Mosey to the front of the parking lot. Parking Lot Tours Partner up. One partner headed clockwise around the parking lot. The other partner headed the other way. Tour #1 – Kettlebell swings – 20 kettlebell swings at the first corner, 15 at the second corner, 10 at the third…

Eight strong mosey into a brisk gloom The Thang Mosey around the school to front parking lot COP – 20x SSH 10x Helicopters 10x Cotton Pickers 1 Arm Circle ( for Hardywood) Escalating Four Corners – Field Trip Style 5 merkins 10 monkey humpers 15 LBC’s 20 copperhead squats Corner 2 – x2 Corner 3 – x3 Corner 4 – x4 The field trip consisted of a 2.75 mile loop, 1st to the corner circle back for the 6, and relaunch as a PAX after completing exercises at corner. COT Moleskin Knowing the plan to run the streets around the…

13 showed up for a Swirly Q and this is what happened: 10 Burpees OYO Mosey to Pump House Road for COP. Line up on side of road. SSH, DQs, Copperhead Squats, Merkins, LBCs. Bear Crawl to other side of road between exercises. Mosey to Nickel Bridge. Run across bridge stopping at every light pole for 2 burpees all the way to Buttermilk Trail. PAX returns with first person to trail. Mosey to bottom of hill on Pump House road. Up the hill via, Bear Crawl, Bernie Sanders, Lunge and Mosey to brick building. Chicken Pecker Line of Fire. 5…

Sixteen wandering Westhamers promptly departed from the Commons at 5:29, leaving behind at least 1 just-in-time PAX member to locate the crew. TYA inquired and everyone was excited when YHC announced his claim of the Q. Off we went: The Route West around the baseball field, left on College, right on Lakewood4 milers right on Wood, right on Hampshire (whoops, Baldwin), across to Ridge Top, stopping at Chandler5 milers right on Wood, right on Westham, right on Woodberry, right on Horsepen, left on Devon, right on Ridge Top, stop at Chandler6 milers continue on Lakewood to a right on Westham,…

19 SOJ Champions and 1 FNG surrounded the gloom this morning wanting to continue their quest for excellence and bask in the glory of victory after taking The Ghost Flag back at Field Day. 05:30:01, Wilson asked who had the Q. YHC responded and a snarky comment was made about being late. 5 burpees to start. Wilson commented again, well 5 more burpees. Quiet ensued. Time to Mosey…. COP: x 10- Don Quixote’s, x 10 Russian Soldiers, x 25 SSH, x 15 Copperhead Squats, x 15 Box Cutters, x 20 LBC’s, x 10 Merkins, x 10 Booya Merkins. And done.…

Could be the name of the workout or what is about to happen on Monday. 13 dudes showed up to take on the last Q of YHC’s quadragenarian life. Parking Lot Tracers Circle up in the wettish grass arm circlesDQcrab cakesplank jack merkinsdying cockroachball dippersdiamond merkinsbird dogsplank jack merkins Mosey over to the Wall5 DKs, bear crawl to sidewalk, jump to basketball courts, run one suicide, jump to sidewalk, bear crawl to wall, 5 DK’s, wait for 610 DK’s, crab crawl to sidewalk, lunge to courts, run one suicide, lunge, crab crawl, 10 DK’s15 DK’s, bear crawl, jump, one suicide,…

YHC is celebrating another year of life, so a birthday-themed workout was on tap for 5 rugged maniacs. Here is how it went down: 11 BOYO and then mosey to the front of the schoolCOP44 SSH15 DQ15 IW15 Helicopters10 2x merkins10 Suzanne Somers – each leg44 LBC11 BOYOMosey to the tennis courts for a series of partner wheelbarrows, with a set of 11 derkins at the end, rinse and repeat 4x for each PAX memberMosey to the hard courts11 BOYOSeries of 4 corners, with 10, 15, 20 and 25 reps of the following at each corner (4 rotations)WWII sit-upsHand release…

Eight of the faithful posted at GridIron on a comfortable spring morning. There was much yammering initially, and YHC had to threaten punitive burpees to get things moving. We started with a longer-than-usual COP to get warmed up. The COP included SSH, Don Quiotes, Cherry Pickers, sm. arm circles to helicopters to lg. arm circles, merkins, Susanne Sommers, side planks, and LBCs. Mosey to the bleachers for forties (derkins/bench kicks). Pair up into teams and grab one coupon per team. Mosey to end zone of nearest Girdiron. Line up on sideline. One partner runs across field and back while the…

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