Saturday, October 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

It started as a super rainy day in the gloom. But the weather got better. Warmarama 30 SSH IC 15 Thru the Tunnel 20 Michael Phelps The Thang Working thru the Alphabet of exercises. Started with Doc Ock’s Octogon of Doom Dodo Bird Dog Doggie paddle Dolly Dominoes Don Quixotes Donkey Kick-offs mixed with Donkey Kick F3 Ultimate Frisbee with Carolina Dry Dock penalties. Mosey back to flag. Followed by COT and prayer.

7 Strong this morning at Stinkhill. The PAX has continued to show up in numbers. Some mumble chatter about the chances of hopeful LA Dodgers making it to the World Series. However they have a tough Game 7 tonight. Warmarama: Side Straddle Hope IC 25, Imperial Walkers IC 20, Through the Tunnel IC 15, Good Mornings QC The Thang: Slow steady mossy around Stinkhillto the Field. There the PAX endured Black Jack with Merkins and Squats. After that the PAX mosey up Stinkhill for some Mary at the top. American Hammer, Flutter Kicks, Big Boys. After that Mosey back to…

We did not have a volunteer Q for Circus Maximus this week. There was talk of a hot potato Q, but YHC (Johnsonville) seized it and would not yield to others (at least until 3 min left). This is what went down, sort-of: Rapid-fire warm-up with about everything you can imagine, including, but not limited ssh, don quiotes, cherry pickers, burpees, arm circles, etc. Elevens starting with 10 KB snatches per arm on one side of the circus maximus; run to the other side and do 1 mountain climber; continue around the circus maximus to the start. Note that the…

Apparently YHC has developed a reputation of sorts. If, come 10pm on a Thursday, the Q sheet has a blank next to Twin Team, Mr. Holland has a tendency to sign up and give his compatriots a beat down they won’t soon forget – that part’s true enough. But just because today (and maybe one of the days last month) that beat down was a Sisyphus sighting, that doesn’t mean it’s always the default setting! Holland takes umbrage with Rosie on this point…though one must admit that today doesn’t provide much ammunition for Holland’s grievance. The plan *was* to be…

F3 Hampton Roads is turning two years old. We will be converging on our original AO (#StinkHill, Mount Trashmore Park). There will NOT be a #Ironclad workout that Saturday. ALL PAX at #StinkHill. Significant others (Ms) and children (2.0s) encouraged to attend 2ndF (Fellowship) event after workout (see below). If you can get them out of bed, bring your 2.0 with you to the workout. Directions: Shovel Flags (Beginning and Ending of Workout): https://goo.gl/maps/zFdZXjVczsF2 Shelter (2ndF): https://goo.gl/maps/n3fAJRkiPH22 Timeline: 0700-0800: Workout 0800-0810: Circle of Trust 0810-0830: Setup 2ndF event at shelter 0830-until: Fellowship, food (see note below), and games (Cornhole, CanJam,…

One Upper Middle-Ager, One Lower Middle-Ager and One Very Young attacked most of the CSAUP loop at Forest Hill Park for the Wednesday Hill Run/Roller Coaster. TYA was playing tour guide, YHC was rucking with 30 lbs sack and Husky ran/walked the 3 mile loop! This was YHC and Husky’s first time at the Forest Hill Park trail and it was amazing!  YHC thought it couldn’t get any better than North Bank/Buttermilk, but FHP is so much better. YHC thinks that TYA was getting his game plan ready for CSAUP, studying the trail, looking for advantages and setting booby traps…

22 hearty souls launched for a variety of two-wheeled or two-footed exercises…temps were sunny and 70. Routes were varied…some walkers, some 4 milers, some 5 milers, some pseudo-6 milers, and some Kubotas. Walkers…generally out and back on Grove. 4 Milers…Grove to Maple to Park to Granite to Grove and back to the flag. 5 Milers…Grove to Maple to Bremo to Crestwood to Libbie to Grove and back to the flag. 6 Milers…Grove to (hey, Saab, turn on Maple…, hey, Saab, turn on Maple…)…oh, just run on Grove. Kubota run…show up early, run hard, do more. Number-a-ma (false start), Number-a-ma again,…

9 PAX arrived at QQH representing their determination and selflessness to fellow PAX. The weather was gorgeous but pre-beatdown wind chill was at full force and YHC couldn’t wait to get started. At the start YHC continued the Hampton Roads challenge of tackling the F3 Nation exercise list. The Thang Warmarama was bypassed and YHC got things kicked-off with Deconstructed Burpees and PAX eagerly worked their way through Do-ah-diddy. Deconstructed Burpees Routine The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins,…

9 strong.  Gentle stroll with rucks, littered with a few Exercises.   Tatanka from Orlando (Mcgruff’s brother-in-law) guest visit.

3 PAX turned into 6 PAX by 5:31 to continue working through the exercise list on this glorious, gloomy morning. Warmarama:  30 SSHs, Pick up in list at DaVinci Cartwheel x 2 The Thang:  Mosey to football field to start Death Star and finish with Deck of Death. DaVinci Cartwheel Begin in a low squat. Reach across with both hands, placing your left hand next to your right foot and your right hand a bit further off. Push off with your feet, lift your hips over your shoulders into a mini tucked handstand, then (as gracefully as possible) put your…

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