Saturday, February 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

Thirteen of the faithful posed on a lovely December morning.  There is nothing like starting the weekend with Gloom. THE THANG: Toga Q: Mosey to track for 800m warmup. Mosey to soccer field for COP: 20 split jumps, 10 plange merkins (hands rotated out), 15 sit-ups Run to end of files to start Al Carmichael: run length of field with rounds of 11 reps for each exercise: merkins, LBC, Imperial walkers, SSH, burpees, split jumps Mosey to hill by cricket field for “The Bear Went Over the Mtn”: partner up with one partner doing exercise (merkins, LBC, side lunges) while…

Three of the faithful appeared for a run on a cool, beautiful Friday morning.  Johnsonville was Q, and here is out it unfolded: The Thang: Depart AO to east.  Run clockwise around AO and take left on Grove.  Run to Three Chopt and back again. COP: 12 Merkins 18 slow squats 20 LBCs 15 Dollies 18 Freddie Mercs CIT The Moleskin: I (Jville) was about 5 min. late, not because I was fart-sacking, but because my mind was wandering when I left the house (as it tends to do). I headed out toward work and, after about 15 min, realized I was…

6 faithful and two FNG’s showed up on the crisp December morning in RVA to sharpen their bodies and minds.  Great day for a workout!!! The THANG: Mosey to corner of Commonwealth and Cary 21x Don Quixote (Windmills) 20x Side Straddle Hops 15x Merkins 25x Little Baby Crunches 20s Slow Squates Mosey to corner of Cary and Windsor way.  Stop at the Windsor Way bus shelter for one minute of dips.  Mosey down the red brick road to Dover Baptist Church field. The Beast (at least most of a Beast, we only did five exercises instead of six. Given  the significance of he…

The Rain Gods have spared the loyal PAX of RVA since our nomadic inception in September, providing us with gloriously gloomy, albeit dry, Commonwealth mornings…until today. Aye, the actively wet gloom was as welcomed to our fold as an FNG, when 12 PAX gathered at #NoToll to meet the morning prepared with new base layers, water proofs, and short pants. The Thang: Mosey to first parking lot gate: 25 SSH 20 Imperial Walkers 25 LBC 15 Merkins 25 Slow Squats Mosey across bridge to NE soccer field: Bleeder Sprints across the width of the field: 2 x 60% speed (plank)…

Although F3 is new to Richmond, I think the number of people who regularly post and the FNGs that immediately come back after their first post says a lot about the formula.  For many of us it’s love at first sight, and days when you don’t post feel like there is something lacking.  All that said, starting each COP warm-up with SSH began to make me a bit nutty.  Enter the blatant theft of a CLT workout to break things up a bit (sorry I can’t find the exact post to cite the source).  8 posted for a great, perfectly…

Three Brave souls posted, the weather was sunny and 70 THE THANG Run: Commonwealth Ave to left on Grove Ave to left E Locke Lane, over Cary Street Road to Pocahontas Ave, We all went down on Pocahontas, then left on Hillcrest to the bottom of the hill. then Left on Charmian Road, then up The Big HIll… Cut over to Dover, just to the Church, Turned left toward Windsor way, then back across Cary Street Road to MM. COT About a 3 mile run. Moleskin Neuman informed TYA and YHC about his exploits in the fine city of Detroit; unfortunately it…

14 faithful & strong men showed up ready to jump into Richmond’s inaugural moving of the blocks at this morning’s 45 Minutes of Mary workout. All were up for the challenge, and some may have even named their block. The party got started after several efforts by Johnsonville to mimic (mock?) TYA’s special Side Straddle Hop technique. More please. THE BLOCKIN’ THANG Head to the stack and grab a block, mosey over to the near soccer field with your block A blockin’ COP: Merkins x12 Block Curls x12 Flutter Kicks x20 Block Military Press x12 Block Lawnmower Pulls x6 (each…

Fifteen of the faithful and two FNGs posted at #NoToll to work off several rounds of Thanksgiving dinner and (at least in the case of me) desserts. THE THANG: Lugnut VQ: Mosey out to the left soccer field for COP SSH x 20 LBC x 21 Imperial Walker x 20 Russian Soldiers x 20 Plank Press Handshake x 10 Mosey to the basketball court for King of Hearts Regular Suicide -10 LBC to plank Backward Suicide -10 LBC to plank Defensive Slide Suicide -10 LBC to plank Lunge – Down and Back Johnsonville Q: Mosey out to main parking area for Chiabatta-style Standing Mountain Climbers on…

Arise!  Nine #Faithful join the PAX on this chilly and frost-covered morning.  30F reads the Mg, but that doesn’t stop the PAX from leaving their marks everywhere….literally…as the PAX used their back-side to thaw out oh-so-many spots in the AO. The Thang: Mosey over to the southern end of the track. 25 x SSH 20 x Imperial Walkers 15 x Squats Mosey over to the center of the soccer field.  Commence the downhill slide from 30…starting with 30 reps, all the way down to 1 rep. 30 x LBC 29 x Flutter Kicks 28 x Hello Dolly 27 x Rosalitas 26 x…

Aye, 9 pax emerged from the Gloom for The ‘Mond’s first Thanksgiving Day Convergence workout. The Thang: Warmup COP at Mary Munford: SSHs, Merkins, Imperial Walkers, Mountain Climbers, Hello Dollies Run down Cary Street to Windsor Way, take Red Brick Road into the heart of Windsor Farms, running to lawn in front of Grace Baptist Church, at Windsor Way and Oxford Road, with a couple of plank stops along the way. 11s on lawn of Grace Baptist: 10 burpees at one end of the lawn, sprint to other end for 1 knee-up, sprint back to do 9 burpees, sprint back…

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