F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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COP We worked out! Honeymoons dad got a great cancer report, and Parker’s Wife had a great ultrasound. Sorry so short, today is meant spending with family. I hope you all enjoy some family and friend time over the next few days. Duke

Hoping to see some holiday slights, off we went on our light tour of Monument. Commonwealth to Monument and head east. 4s turn at the Blvd, 5s at Allison, and 6s at Stuart Circle all returning back on Monument and take a left on Sauer to Grove. Bodos took us out in style. It was great meeting up for coffee afterwards with such a large group. The workouts and the second Fs build a strong camaraderie that YHC is thankful for everyday, but especially this time of year.

The clock was sitting at 5:28 am and all was quiet at Bettie Weaver. Just when YHC was considering a run, Santa Chaplain showed up with some Christmas cheer. The reindeer mumble chatter said the Q went to this tune : Warmarama : 20 SSH IC, 10 Cherry Pickers IC, 10 Don Q’s IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC THE THANG : Merkin Jax – Done in a 1:4 ratio – 1 Merkin to every 4 Plank Jax. Ascend up all the way to 5 Merkins and 20 Plank Jax then descend all the way back down.…

No Atilla today. YHC filled in for him. Homer was in Florida enjoying a much more pleasant temperature and so in honor of his absence, no burpees. Warmup with SSH, IW Russian Soldier, Cherry Pickers, Don Quixoti, Run around island 20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of KB exercises. Swings and Curls Press and Rows Single Leg Deadlift (both sides add up to 20, 16, 10 and 6) and Triceps Same leg goes up as the arm with the kettlebell Run around island Racked Lunge (both sides add up to…

4 dutiful husbands sought a brief respite from the capitalistic shopping orgy to find quiet, peace and meaning in the cold, cold gloom. Mosey to the lower cul de sac for warmups – SSHs, Don Quixotes, helicopters, imperial squat walkers, etc. Lightpole 11s to the lower lot: mirkins and jump squats. Lower lot 4-corners: 10 burpees, 20 WW2s, 30 mirkins, 40 2-ct mountain climbers. Up against the wall for the Pigskin special: 3 rounds of alternating donkey kicks, people’s chair and balls to the wall. Mosey to the amphitheater for a Dora: box jumps up and run around, with 100…

11 Strong posted for the night before the night before beatdown courtesy of YHC. 10 SOJ Faithful and 1 traveler from Boston (my BIL). COP We did various warm up exercises. The thang: Run 2 light poles perform called exercise and run 1 pole back and perform called exercise again. Repeato, Start with 1 Burpee up to 23 squats. Pax all took turns calling their favorite exercises. Ended doing a full loop around school with 23 being right where we started. 23 days of December. Lots of mumble chatter including Bob Ross comments which caused me to call for 100…

14 friendlies and one shape-shifter showed for a display of feats-of-strength and an airing-of-grievances, of which there were many. This is what transpired more or less… Deadman Hang, Merkins, Scorpion Kicks (much maligned), Ball-Lickers (Fan Favorite). Dips and Merkins/Derkins, station to station, 4 iterations. Descending Doras (LBCs, Flutter Kicks, Merkins) with run/bernie across courts. Chicken Peckers, B-Crawls, run out and back (3 iterations). Courts: Bear Crawl, Crawl Bear, Crabwalk, Polar Bear, then classic suicides. Feats of strength: Pax performs exercise while member does pull ups. Announcements/NMS: Bodos’ house guest could not reconcile the concept of attending a pre-dawn workout in…

10 Warriors took to the lots of SOT with a new exercise pulled from the Lexicon. COP – SSHs, Randy’s, Squats Mosey around AO stopping at various locations for random exercises that keep that kept us dry. We also explored the lower lot so Singer could figure out how large the lot was. Great workout, if you haven’t done Randy’s look them up, sound easy but are not. Appreciate the PAX indulging me. I hope everyone is enjoying the holiday with family! Duke

7 strong came out to a beautiful and wet morning at W Dog for a pre-Christmas beatdown. After listening to some mumblechatter before 5:30 rolled around, YHC decided to switch some spots up to make sure the PAX remained dry, but still feel some pain. Here’s how it went down…. Mosey over to the Penny Stage to grab a coupon to bring it over to the amphitheater. A quick warmerama: SSH x 20 Helicopters x 10 Arm Circles x 10 Cherry Pickers x 10 The Thang: Triple Check Round 1 P1: Lap around the Amphitheater P2: Curls P3: Shoulder Press…

While the rest of the RVA F3 PAX was celebrating the 12 days of Christmas with Rosie, a smaller PAX assembled for some ground and pound at a more geographically friendly AO. Here is how it went down: COPSSHRussian soldiersDQHelicoptersArm circlesMerkinsLBCAPDOne man DORA – each man completes are reps, dividing the reps into 5 units with a run across the football field in between100 HRM200 2x flutter kicks300 LBCJack Webb5 Bernie Sanders up the small hitMaryReverse crunchesAmerican hammersRing of fireCOT with YHC taking us out Great work from the PAX. Plenty of announcement with happy hours and convergences. Check Slack. …

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