F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Six strong posted for a Sunday Morning jaunt on the trails.  The route was north bank to buttermilk  and back. NMM Sticky morning today, was drenched with sweat five minutes into the run.  YHC opted for the bike shorts and no shirt to start out.  I know that it is not a good look, and I would much rather cover up my 55 year old body…but, the weather dictates the outfit.  The rest of the PAX started with shirts on, but finished the day shirtless. Saab’s M has been hitting the trails for the past several months.  He finally convinced…

Spent a great Saturday morning beatdown w/ some outstanding Americans (Dreamliner & Bachelor Pad) to sweat together in memory of those who have paid the ultimate sacrifice for our nation. The Thang 20 side straddle hops – In Cadence (IC) – 10x Mericans 20 shoulder circles (each way) – IC – 10x Mericans 20 imperial walkers – IC – 10x Mericans 20 Don Coyotes – IC – 10x Mericans Mosey 1/4 way around the water. B.L.I.M.P.S. round 1 (5x Burpees, 10x Lunges, 15x Imperial Walkers, 20x Merkins, 25x Plank Jacks, 30x Squats). Mosey 2/4 way around water B.L.I.M.P.S. round 2.…

28 showed up this morning for the Opus VQ at Dogpile — here is what went down… COP — Hillbillies Helicopters Don Quixotes Combo exercises — 5 Plank Jacks, 5 merkins 5x 5 WW2 Situps, 5 Freddie Mercuries 5x 5 flutterkicks, 5 scissor kicks 5x 5 copperhead squats, 5 pistol squats Mosey to the bathhouse for a triple check– 1 person runs to the service road and back, 1 does Donkey Kicks, 1 does an ab exercise of their choosing Mosey to the hill behind amphiteatre — supposed to be a mountain with a partner consisting of 100 jump squats,…

14 warriors emerged from the gloom: some, to defeat Twin Team Hill; others, following the olfactory siren song of coffee emanating from the back of Hardywood’s vehicle. One was drawn in all the way from NC. Either way, we got sweaty. Mosey across Robious to Twin Team, COP @ bottom. SSH, DQ, helo, something on the ground (YHC forgets). PAX ran to the top of Twin Team, marking five spots along the way. On the way down, perform 20x of prescribed exercise at each marked spot. From the top down: burpees, WWIIs, lunges, 2x flutterkicks, merkins. After PAX completed one…

2 PAX showed up for Ruckhill. Warmaram: with back packs 20 Good mornings to stretch out the Hammies.. The Thang: 2.5 miles of fast paced Ruck around the Hill and Lake. Nothing too strenuous. Fast and steady was the key.  Scully was sore from Slothill and McGruff still had a lingering chest cold.

22 of RVA’s Finest Road Scholars came forward to tackle distance with speed.  Four early bird runners, and six bikers did their thing, and the remaining runners did the following routes: East on Grove and North on Hamilton. Hamilton to Westwood and take a left.  Westwood turns into Malvern. 4s take Malvern to Grove and home. 5s and 6s head west on Patterson. 5s take a left on Lexington and a right on Albemarle.  Left on Grove to the VSF. 6s take a left on Seneca and a left on Grove to the VSF. Marv took us out. NMS Perfect…

7 Grown men and one feisty 2.0 showed up for a beatdown this morning. Here is what transpired… Hallelujah Run around the church COP– Hillbillies Helicopters Combos (not the snack) All IC — 5 SSH, 5 Merkins 5x (no stopping between exercises) 5 WW2 situps, 5 Freddies 5x 5 flutterkicks, 5 scissors 5x 5 copperhead squats, 5 pistol squats 4x 1 minute toe taps on curb 30 seconds on, 30 seconds rest 40 seconds on, 20 seconds rest 50 seconds on, 10 seconds rest 1 minute full on. Triple Checks at the benches– derkins, ww2s on benches, touch a car…

Three of the faithful and one FNG posted at CircusMaximus with kettlebells in hand. Johnsonville (YHC) took the Q, and this is what went down, more or less — warmup with 25x ssh, 25x imperial walkers, 25x don quiotes, 25x flutter kicks, plank sequence, long-time arm circles mosey to sidewalk by bus loop for ciabatta lawnmower pulls, alternating arms. mosey about 1/2 way down bus loop toward pump rd for ciabatta kb swings. mosey to end of bus loop. run a brisk lap. ciabatta merkins (feel the burn!) Chum would have been stronger on round 8 than round 1 (that…

https://youtu.be/Xf3mRZ7SHu0 According to Phineas and Ferb, there are 104 days of summer.  What a better way to spend the summer than challenging yourself to visit all 24 F3 RVA AOs.  Although procrastinators can wait as late as August 6 to start, it would be best to spread this challenge out over the entire summer.  Once you complete the tour, you will have done the following: 14 bootcamps 7 runs including a trail run and evening run 2 Kettle Bell workouts 1 bike ride Don’t let not having a kettle bell or bike prevent you from participating in this challenge.  Borrow…

YHC arrived to 45MOM with Big Blue posted and 2nd to arrive with TYA following close behind…..and the PAX quickly swarmed the parking lot! 23 F3 Soldiers posted-22 RVA and 1 ATL…for what can always be an amusing yet thrilling Q by YHC. 0530…time to mosey. COP at the basketball courts….x10 Russian Soldiers, x 10 Don Quixote’s, x 10 Box Cutters, x 10 LBC’s, x 10 Flutter  Kicks, x 11 Copperhead Squats (for you TYA), and x 12 Imperial Walkers. Let’s go….mosey to corner of the basketball court. Ascending 4 Corners…….Corner 1, x 10 Freddie Mercuries and bear crawl to…

1 2 3 325