F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

8 Faithful arrived at the AO for some Spider running. THE THANG From Parking lot, Run across lake, to University Drive up to Westham turn left, head toward Ridge Road, Take Ridge which turns into Westham Station, go across the Bridge to the South side of the river, take the off ramp back to the on ramp back across the bridge, back to the flag for the most part. Moleskin A B-A-beautiful morning for a run, so much so that Swirly decided run around UR twice before returning to the Flag. 48 total PAX that posted in F3 RVA, Off…

11 Faithful and 3 FNG posted for a F3 show of respect at DaVille for the ladies State Softball champs on the longest day of the year. It went something like this: Short Mosey to front of High School to circle up for disclaimer and a few warmup exercises. Moroccan Nightclub x40, SSHx30, Imperial Walker x25, Mountain Climbers x20, Knerkins x15, Front Arm Circles x10 (small) x5(big) Mosey to the middle school field for a show of respect in a game of Softball. At home base Pax runs to 1st Base and does 10 Burpees.  Run to 2nd Base and…

26 men posted up at NoToll, 2 second timers- Buzz Kill and Hasselhoff, 2 recommits – The Scream and Pelosi 5.0,  6 FNGs and 17 regular hardcore’s COP – Run to the field, 20 SSH, 10 Merkins 3 rounds of Triple Check:  Run – Merkins – Box cutters 3 more rounds of Triple Check:  Run – Plank-to elbows – LBCs Ran to next field for 4 rounds of “Ring of Joy” 25 decline Merkins than run around the field 2. 25 dips and Merkins than run 3. 25 Jump Ups on the bench run do the first 2, on to…

3 PAX opted for a completely flat AO to start their week off right at Punisher. Weather was literally perfect for a start of summer beatdown: COP – SSH, Merkins,  Crunchy Frogs, Flutterkicks, Imperial Walkers, Don  Qs. Run up Hermitage, Burpees at every tree until end of school. Mosey to benches- 20 Dips, 10 RL step ups, 10 Derkins, 10 LL step ups. Repeato. 3rd set change to box jumps from step ups. Mosey to Basketball court. Suicides just running. Then add exercise per suicide. Go 5, 10, and 15 reps.  1st Merkins, WWII situps, Carolina DDs, finish with Burpees.…

12 men showed up for this very special V x 2 post. This was the first AO for Batteau and the first Q for YHC. COP: 25 SSH, 25 LBC, 20 Merkin, 20 DKB Mosey over to one of Forest Hill Park’s namesake features for a little Monday fun. The Thang: Valley of Doubt – Modified Jacob’s Ladder with 1 merkin top of the hill, run down the valley, 1dip, run up the next hill, 2 merkin, back down the valley 2 dips, repeat to 10. Triton’s Revenge – Complete a loop around the pond. Perform a burpee at lamp…

8 Sunday warriors showed up this morning for trail day, in the glory and splendor of a beautiful sunny Father’s day morning with temps in the 50’s.  With our normal meeting spot being roped off, we borrowed the parking strip used for Dogpile as our makeshift starting point.  Other than that, the run took us on the now familiar and crowd pleasing route of Buttermilk to Forest Hill Loop, and back home on Buttermilk.  As a bonus, we got to return up Love Hill to complete the run!  Can YHC get a what-what!  Mileages varied between 8 and 9 miles,…

21 strong men showed up for what YHC hoped to be a creative beat down. Quick lap around the VITA track to warm up the legs. COP: 18 SSH, 18 Don Quixote, 18 LBC’s, Merkins W: 20 Burpees(OYO) A: 50 SSH L: 2 min wall sit T: 15 Squats D: 15 Merkins I: 30 SSH S: 30 Burpees (OYO) N: 40 SSH E: 1 min wall sit Y: 30 LBC’s T: 15 Squats A: 50 SSH R: 15 Merkins Z: 15 Arm circles (both directions) A: 50 SSH N: 20 Cross leg lifts (each leg) Line up for box cutter run – do…

The road immediately prior to the Boulevard bridge is blocked off to cars. Assuming this will be the case tomorrow morning, let’s all just meet at the Dogpile AO start (parking lot near amphitheater) at 7 am. We’ll then take Love Hill down to the trail. (Ran Buttermilk trail ad nauseam today and it is fairly clear with just a few minor obstacles.) Saab out

Five (5) of the faithful posted to F3Richmond’s late-Saturday workout. The weather was sunny and 70 — really — and the humidity low. It was a perfect morning. Johnsonville (YHC) planted a SF, and took Q. This is how it went down, more or less: COP 30x slo’mo SSH (increasing cadence) 10x slo’mo merkins 20x slo’mo squats 10x slo’mo Alabama prom dates (left) 10x slo’mo Alabama prom dates (right) Mosey up to center of track. COP 10x scapula merkins 10x 8 count deconstructed burpees (pan pax count) Mosey onto track 2x 220m run 10x burpees 10x lt dan 2x 220m…

There are bike rides and a walk to benefit the American Diabetes Association on September 24th.  Rides are 10 mi, 25 mi, and 100k.  The routes are loops beginning and ending at Innsbrook.  More info here: Richmond Tour de Cure, http://main.diabetes.org/site/TR/TourdeCure/TourdeCureContentHybrid?fr_id=11465&pg=entry. YHC is forming an F3 Richmond team!  Join our team here: ADA F3 Richmond, http://main.diabetes.org/goto/f3richmond Registration is $20.  There is a minimum fundraising requirement of $200 per person.  YHC pledges to satisfy any team members fundraising requirement for F3 RVA members.  Time to empty the offshore accounts!  Additional fundraising is most welcome.

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