F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

15 Faithful RVA PAX & 1 FNG gathered in the high rent district between Cary & Grove to better themselves on a glorious summer morning.  Sunny & 70…low humidity. Here’s how it went down. The Thang: Mosey around track to Soccer field for COP: 25 SSH, 25 LBC, 15 Merkins, 20 Crab Cakes, 25 Slow Bending Squats Mosey to Bus Loop for Ascending/Descending Curb Crawls: up to 6, repeat 6 and back down…always facing Grove Ave…Bear Crawls and Crawl Bears Mosey back to Soccer field for Ring of Fire: Clerkins as a group to 150, then 10 Burpees OYO Mosey…

The 9 who posted today enjoyed exactly what the forecast predicted. A chilly 75 degree breeze at #SOT! The Thang: Mosey to front of school: 25 SSH 20 Alternating Shoulder Taps (NEW!) 15 Don Quiote 10 DIve Bomber Mosey aroud school to the main field Four Corners Escalator (NEW!) 10 Merkans, 20 LBC, 30 SSH & 40 Travolta’s (NEW!) Reverse and go down escalator. (NOT NEW that Conspiracy debated this was not going down…..) Circle up for Ring of Fire (Dealers choice edition) 10 reps of each Assorted exercises – PAX to you left decides the exercise and no exercise…

I am going to head out for a torture fest on the hills in my neighborhood tomorrow afternoon at 530pm.  For those interested, meet at the top of Hillcrest Avenue — parking is available on either side of the street.  Hillcrest is a half mile west on Cary from Mary Munford on the left side of the road if you are heading west. The neighborhood offers several very steep hills and a long almost half mile with a slow incline.  Plenty of pain to choose from.

Fourteen of the faithful posted in the midsummer humidity to improve themselves.  Johnsonville took Q, and this is how it went down: The THANG: ssh x 25 merk x 15 don quiote x 25 standing moutain climbers (2 count) x 15 Mosey to basketball courts ciabatta (mountain climbers / thrusts) ciabatta (1/2 court suicides) ciabatta (bear crawl, merks x 2, crab walk back) Mosey to near soccer field ciabatta (lt. dans) ciabatta (sprints laterally across field with burpees at ends) ciabatta (lbcs / freddie mercs) Mosey to pavilion ciabatta (dips / merks) ciabatta (scissors / dolly) 10 burpees OYO Mosey back…

10 of the faithful attended The Punisher RVA on a muggy Monday morning. The thang: mosey to the field, COP- 20 Imperial Walkers, 20 Don Quixotes, 20 mountain climbers, 25 LBCs 50 yard warmups – 50%, 75%, 90%, 100%, 50%, 100% mosey to corner of school lot – 4 corners around entire school. 5 burps/10 WWII situps increasing by increments of 5 burps and 10 situps each corner. plank. mosey to field – Ring of Fire Straddled Merk. mosey to parking lot – triple check – chair, plank, run around parking lot. mosey back to field – 5 minutes of…

8 Faithful appeared in the not so gloomy morning and 1 more arrived in the middle of the workout. COP 25x SSH 20x merkins 20x Imperial Walkers 30x LBC 20x Don Quicote 15x arm circle forward and back Go to field in front of Carillon High knees Butt kicker Lunges Back to Circle 10 minutes of Austrian Twist Burpees jump 180 on curb Burpee Run to Hill beyond the VITA Course 5 runs/ish hill climbs Back to Amptiitheather Lindsay’s Dips and LBC’s Head to bottom of love hill Bear crawl and run partnering up Then back to the shovel flag.…

Five of the faithful and two FNGs posted at Pouncy Tract Park at 7AM on a fine, midsummer Saturday morning to make a #DownPainMent.  Johnsonville took the Q, and this is how it went down: COP warmup: ssh x 25 don quixote x 25 partner leg toss x 25 (2 sets) merkins x 15 Mosey to Grassy Knoll 10 minutes of burpees Mosey to Old Schoolhouse triple play wall sit / plank / run (2 sets) Mosey to Hill by Entrance pair up — one person does Lt. Dans while the other crab walks up hill, does 5 merkins at top, bear crawls…

Please return your seats and tray tables to the full upright position, 13 of the faithful ran down back down the normal Grove Ave routes. The Thang Run down Commonwealth to Grove(unless you are Sippy, Marv or Saab, they all ran to the start) Turn Right on Grove, Run to the 4, 5, or 6 mile loops, and run to Three Chopt, then back to the Shovel Flag. Moleskin Lug Nut and YHC were quite happy to have the normal route in front of us in the Gloom this AM. We managed to break the barrier that has been eluding…

21 PAX strong posted for a crisp fall-like morning in the gloom. The Thang: COP 25 SSH 30 LBCs 20 Don Quixote 25 imperial Walkers The Main Thang: – Curb Crawls with Derkins up to 6, repeat 6 and back down – 4 line Indian Run from Grove to Cary – 11s along the trees with Lt Dans & Burpees Triple Check (3 Rounds) Start at the fence facing Cary. First Round Fence Squats/Plank/1 lap to the tree Second Round: Fence Squats/Plank & Reverse Plank/2 laps to the tree Third Round: Single Leg Fence Squats/Arm Raise Plank/1 lap to the tree…

The PAX was 5 strong including an FNG as it entered the gloom on a glorious morning. The Thang Mosey to the track COP 20x SSH 21x LBC’s 20x Crab Cakes 20x Imperial Walkers Track work Karaoke 100 meters 2x jog corners Backwards run 100 meter 2x jog corners Field Trip Mosey past tennis courts and into Old Hundred Mill subdivision for 1+ mile jog Track work 50 lbc’s 25 dips & 1 lap 25 dips & 1 lap 50 lbc’s & 1 lap Mosey to parking lot COT Moleskin Welcome to FNG, Shakira (the hips don’t lie) who represented…

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