F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

COP apparently everyone else is rucking routine warm up with ssh’s, merkins and the like. THANGdan’s dojo training with a mix of kicks and punches, short mosey to track, checked the field – it was wet. Beast straight up style on the hard top with merkins, mountian climbers, ww2’s, squats, and burpees dora with merkins, lbc’s and squats, ring of fire COT number/name-arama, announcements, and YHC took us out with a word to our Father. thanks for entertaining gentlemen

6 exquisite gentlemen linked up at 5 to conduct 45 minutes of exercises in the latest edition of First Watch, F3RVA’s earliest workout. Temperatures were 70 and sunny. According to Ronnie’s Girl in her orange Miata, the following might have happened: Mosey to the COP by heading west, nope, east around the parking lot. Circle up on the backside of the lot. SSHs x51 (4 count)Dead Man HangDownward DogRight leg high, left leg highPigeon R/LHRMs x10LBCs x15Flutter Kicks x10Frederick Mercury x10 Mosey to the truck and grab a block. Slow mosey to the Triangle. Partner up. Dora 100, 150, 200.…

It was 5.28 AM, and Cookie was the only one in the Old Hundred parking lot. Cookie was about to set the AC to 72 and take a nap. But as soon as Cookie closed his eyes, he heard the sound of a car, and Ponch jumped out with his high spirit and ruined Cookie’s nap. As per the two little birds at the Old Hundred parking lot, here is what went down. WarmeramaRun around the schoolSSHArm CirclesMerkinsLBCsFlutter Kicks The 4 Corners (Lady of the Night Style)10 Merkin Pull Through20 Lawnmovers – Each Arm30 Squarts40 Alabama Prom Dates Dora100 Scull…

14 PAX completed this morning’s beach season abb burner, including two FNG’s and a brother from down range. Here’s the Thang: WARMERAMA: Mosey onto the BBall court & circle up Welcome & Disclaimer Variable IC Reps and a Perimeter mosey Mosey out to the plush Field #1 SIX PACK OF DIAMONDS: Reps completed at each corner of half the soccer field, with x6 Rounds completed x6 WWII x12 DTH’s x18 Am Hammers (2-ct) x18 LBC’s x12 Dr.W’s x6 Kimchi Twists BUDDY COUNT-DOWN: Partner up to complete reps from 5 down to 1, with sets separated by a run between sides…

15 of Richmond’s finest converged at the lowest point basin in the area. It’s all uphill from here. After an exchange of a 30# ruck plate, off we went. Around the lake and through the trail to climb University. Right on Westham and a right on Patterson. 4s take a right on Three Chopt and return down Boatwright. 5s turn on Honaker to Boatwright. 6s go to Maple and bring the Grove/Toana route home. Observations: Running on the freshly paved road was a nice treat compared to the bombed out roads. Lines and all! You need to watch out for…

A merry band of 13 gathered for part Deux of Handshakes Q’s at Heartbreak. Long mosey to the upper fields around around to the far left corner for a COP Partner Up for a Touch-a-Pole. 14 poles from what YHC counted (not including those that were excluded) P1 completes and exercise while Partner 2 touches 2 Poles, repeat x 6 PLT’s Mosey to the top of Heartbreak, Bear Crawl down Mosey to the Rusty Cage, partner up, 3 rounds of 6 Jerkins Mosey to the Benches for Bench Kicks and Derkins – R1 30 Bench Kicks, 20 Derkins, R2 20…

YHC was feeling spry and suggested we do the Omega Hill run. Route: behind Maymont, up stairway to heaven, back to parking lot, up love hill, down pipe, across canal to western point dead end, back up pipe, down love hill to parking lot. 3.5 miles per lap. Most folks completed 2 laps. I’m not sure if you can pack more trail elevation in such a short span in the James River system. We all left with tired legs. The route is named because it is in the shape of the named Greek letter Ω (kind of). Moleskin. This run…

YHC was ready for a cool morning workout and below is what went down: COP We mosey to the West Entrance of Atlee High School and form up by the bus loop. We square up for 20 SSH, 10 DQ, 10 Ukrainian Soldiers, 10 Imperial walkers, 20 American Hammers, 20 LBC’s, 10 Scorpions and 20 merkins. THANG With 4 in the PAX we set up four stations. Station 1(S1) – runs lap on inner loop as the timer. S2 – Squats or Lunges, S3 – Bench Dips, and S4 – 40 merkins. We rotated through each station to complete a…

30 Stallions came out to attack the dark hours and celebrate the one year anniversary of the Alamo. Many of you know that YHC accepted a promotion in December and has been living in St. Louis, but just so happened the anniversary fell on a date that I was back in town. After a conversation with Warby yesterday, we decided that I was going to hijack the Q and surprise the PAX to run it back. So cool to see genuine excitement from you all (looking at you OC). For context, a year ago, I reached out to the Chubby…

4 swift of feet joined YHC for some off the books elevation change on the best hills SOJ has to offer. Since we made it official with a COT, I should give the PAX their deserved data points. I don’t want Heist or Swoop to miss out since they are near the top of the leaderboard. YHC and Doozy rolled around Tarrington for a bit before Yeehaw, Swoop and Heist joined us for a trip to check on Gumbo’s old house followed by a venture up Twin Team. 5 miles, EHing some ruckers, and a coffeeteria (with another EH) we…

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