Saturday, February 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

29 of Richmond’s finest braved the soaking fields of Dogpile for some light exercise COP: Don Quioxtes, Merkins, LBC’s, SSH’s, Russian Soldiers, etc The Thang: Four Corners – Ascending 4 corners, first corner 10 Merkins, second corner 10 Merkins + 20 Squats, third corner 10 Merkins + 20 Squats + 30 WWII’s, fourth corner 10 Merkins + 20 Squats + 30 WWII’s + 40 SSH’s then descending back through the exercises Triple Check – Partner 1 Runs the Triangle Loop, Partner 2 completes Lt. Dan’s, Partner 3 completes Flutter Kicks. Jerkin Gym – Partner Up – Each Partner does 5 Pull Ups then together they…

Eight eager warriors said no to the Fartsack and yes to the rainy gloom of GridIron. It went like this: Mosey to High jump area of track for dry ground COP of: SSH, Imperial Walkers, Merkins, Flutterkicks, Hillbillies. Head to far entrance for Curb Crawls: Up to 6 then back down. Head to front of school for Dora 123 of: 100 Burpees, 200 WWIIs, and 300 Jump Squats. Then off to Jerkin bars: 4 sets of 8. Then 3 Sets of 25 PLTs. Indian Run around old school house and courts then back to flag. Some mary and then 40…

9 PAX braved the mire for a random workout that seemed to go on forever. Warmarama (IC) SSH – 27Arm Circles – 12/12Hillbilly Walkers – 18Through the Tunnel – 13Burpee – 11 OYO Mosey parking deck, second floor. The Thang F3 Dice with various exercises on them. Roll both, one die’s number = the other die’s reps. Run to far side of garage, rinse and repeat, made our way up the parking garage all the way to the top. Slow mosey down one level and partner up for a Dora: 100 HR Merkins200 Mountain Climbers300 LBCs For Quad P, run…

10 Davillians arrived at The Creek to enjoy some laughter, wet butts, and yeah a workout too. This is how it went down While the PAX was completing SSH, YHC started with the disclaimer and the fact today’s COP would be a little different. Wednesday night UNC defeated Duke 88-72 in the best rivalry of all American sports. As YHC is a lifelong UNC basketball fan, today’s COP was focus on this historic beatdown COP – The following exercises were completed while the PAX mosey around the AO including a little tour of the Ashcreek neighborhood. ALL IC Slaughter Start…

18 runners and ruckers showed up for another beautiful morning here in the Pacific Northwest. Yeah, we get it…your weather sucks. Give us back our 20 degrees and clear winter days like we should have. Enough already with the rain. Despite the dreary start, it was actually a nice morning for a run. We ran the always popular Reverse Carillon route. It’s nice to call it out, because nobody bitches and everybody either knows where to go or tags along with somebody that does. Work got done, that is all. Bleeder heard BT and Lab Rat coming behind and finished…

5 PAX were out on this beautiful rainy morning, which led to a 3rd change in planned Q. One for dry conditions, one for wet and one for storming (which forecast said 100% chance but never happened). Warmarama (IC) SSH – 25Through the Tunnel – 12Imperial Walkers – 15Michael Phelps – 15Then a mosey around the lake Thang 1 PAX does burpees while others do AMRAP on assorted exercises: Step UpsAbyss MerkinsLBCsShoulder TapsRound 1 – 15 Burpees, Round 2 – 10 Burpees, Round 3 – 5 Burpees 1 Pax does 10 4×4’s while others do AMRAP on assorted exercises using…

Intro: Despite a foreboding forecast, 16 frost-hardened gloom warriors posted to 45MOM, only to find YHC’s shovel flag standing proud, Old Glory snapping her welcome in a balmy 70 degree breeze.  The THANG: Mosey to COP #1: (Black Top) Sweat Party: Hands up with continuous high knees, drop for a 5-count merkin set on hearing “Drop”, jump back up to continue high knees, repeato – Merkins included Chuck Norris, Werkin, FingerTip, Diamond, & Dive BombersDancing Bears x15 IC (Bear crawl position, Raise Rt Arm + Lt Leg, then opposite, 4 count)Copperhead Squats x15 ICHigh-speed Freddie M’s x15 IC …to redirect the abundant Mumble…

6 PAX showed up in the gloom this morning. Chatter started to flow about the Duke/UNC game but 530 put a stop to that really quickly. Mosey to Basketball Courts COP: SSHx 20 DQ x 10 ArmCircles x 15 Both Ways LBCs x 25 Imperial Walkers X 20 Mosey to the track 4 CORNERS AROUND THE TRACK Round 1 – 10 Merkins, 20 WWIIS, 30 Merkins, 40 WWIIS Round 2 – 10 Monkey Humpers, 20 LBCs, 30 Monkey Humpers, 40 LBCs Round 3 – 10 Carolina Dry Docks, 20 Flutters, 30 Carolina Dry Docks, 40 Flutters Round 4 – 50…

4 men awoke to a winter wonderland and decided it was a good morning to hoist some iron. In between freezing we did this: COP- SSH, LBC’s, Hand release merkins, arm circles, SSH again, Don Quixotes Mosey to bus loop, time for Dora 1-2-3. 2 teams of 2, 1 partner farmer carry around the loop, the other works on 100 halos, 200 good mornings, 300 lawnmowers. Stretch for the last 5-10 minutes. COT, numberama, namerama, YHC took us out. NMS There are several new PAX at MANNdate these days, so YHC thought it would be helpful to have a day…

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