F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

2 PAX arranged to meet at the Currituck Lighthouse in Corolla for an 8am beatdown on a beautiful July morning (no breeze).  Here’s how it went down: The Thang: Mosey to the point on the Currituck Sound beyond the Walehead Club. COP: 25 SSH, 13 Merkins, 25 Russian Soldiers, 20 Slow Bending squats, maybe some others? Mosey loop around Walehead Club back to the point. 4 corners: 5 burpees, 20 LBCs, 20 monkey humpers, 10 Box cutters. (10 minutes) Lunges around perimeter of 4 corners. Mosey loop around Walehead Club back to bridge in front of Walehead Club. Ascending, Descending…

A great group of 8 showed for our Monday morning offering. The THANG: Mosey to the northwest territory for the start-up COP – SSH x 25, LBCs x 25, Don Quixote (full extension) x 20, Forward Arm Circles x 15, Backward Arm Circles x 15. Jog to the soccer field for the Merkin ladder – high knees for the length of the field for 20 Merkins, butt kickers back for 19 Merkins, rinse and repeat the runs and Merkins, reducing the count by one each time, until all have climbed down the ladder. Stroll to the bus circle for Plank…

Rolling into No Toll this morning and seeing the faithfully early Swirly & Oyster but a smile on my face! Thanks guys! The Thang: Mosey to back parking lot for COP. 20 SSH 10 Dive Bombers 20 Imperial Walkers 15 Mountain Climber Merkans B.O.M.B.S – Pair up – 1 runs around the field & 1 does exercise – tag until done! 50 Burpees 100 Russian Twists (each side- totalling 200) 150 Merkans 200 WWII Situps 250 Squats Ring of Fire 10ea (rotating & dealers choice) Bonus round when burpees called out. PAX does burpees! 3 minutes of Mary – LBC’s…

Guys, Article is up:  http://www.richmond.com/life/health/fitness/article_3a5c846b-ef3b-5c71-b41a-a8ae3fc4f3ed.html Fitness: F3 offers more than just workouts for men By MARIA HOWARD Special correspondent | Posted: Saturday, July 11, 2015 10:30 pm Fitness After running trails in the woods of Byrd Park, Paul Salvucci (foreground) and other F3 participants drop for side planks near the park’s historic pump house. Matt “Sippy Cup” Hartman offered words of encouragement to the 20-plus dripping-wet guys he was leading. “One more hill, guys. One more hill.” The group was three-fourths of the way through an hourlong boot-camp-style workout that had taken them up and down the hills of Byrd…

8 strong and eager PAX set out on this humid Richmond morning. The Thang: Following Marv’s lead, we ventured back to Monument Avenue to hit one on the better running routes in Richmond.  4 Loops mapped out, 3, 4, 5, and 6 miles.  All loops head North on Commonwealth until you reach Monument, turn right on Monument.  Turnaround points are Thompson for 3, Sheppard for 4, Davis for 5 and Allen for 6.  After turning around head back to Commonwealth, turn left and back to the shovel flag for the finish. Moleskin Great run today, but two strange things at…

Aye, Tomorrow is Sunday, and TYA are organizing another fun-filled trail run for the BRM crew, F3 guys, and any friends/family members they want to bring along.  We are planning do the buttermilk/north bank loop + rinse and repeat. Please meet a the Pump House parking lot at 4p.  Bring water. Johnsonville

5 faithful convened at Dogpile in the Gloom for a solid weekend beatdown.  The weather was 72 and breezy with a light rain.  It couldn’t have been any better. The Thang: Mosey from the shovel flag towards the Nickel Bridge and circle back to grassy area for COP: 25 x SSH 20 x Copperhead squats 20 x Don Quixote 10 x Merkin 20 x Flutter Kicks Mosey over to the front of the Carillon for a merkin/lunge circuit.  Partner up:  one runs up the steps to top of Carillon and lunges to other side, down steps and back to start…

Five of the PAX, including a DoubleDipper, gathered at the GridIron in the rainy and refreshingly cool Gloom.  In light of the recent F3 RVA emphasis on running it seemed appropriate to audible to a ground and pound. So the PAX hit the dirt as follows: The Thang: COP (1st half):  Five six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Dead Bugs Erectus, x25 Alabama Prom Dates, etc.) with some random slow deep squats, deep squat ISOs, and Downward Dog based stretches adding flavor…

2 PAX arranged to meet at the Currituck Lighthouse in Corolla for a 7am beatdown on a beautiful July morning.  Here’s how it went down: The Thang: Mosey to the point on the Currituck Sound beyond the Walehead Club. COP: 25 SSH, 15 Merkins, 20 Box Cutters, 20 Slow Bending squats, 25 Russian Soldiers Mosey loop around Walehead Club back to the point. 10 minutes of Burpees: 10 burpees per minute Mosey loop around Walehead Club back to the point. 6 Minutes of Mary: 20 Flutter Kicks, 20 LBCs, 5 Dr. W’s, 20 Plank-Ups (10 on each side) Mosey to…

11 Posted for a lovely, humid (why are we all talking about the weather in every post) morning in RVA.  It went something like this: Mosey to soccer field for COP: 20 split jumps, 20 hillbillies, 15 werkins, 15 situps Mosey to tennis courts for arc loader= lunge to end of second court and run the rest.  Repeato 4x Mosey to track for “The Circuit” = 10 chin-ups, 10 cinder block swings, 5 pull-ups, 10 dips, 10 derkins.  Repeato 3x Mosey back to soccer field for 11s on the trees= heals to heaven and sit-ups Mosey to SF for 20…

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