F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

On a stormy morning at 6 a.m., 13 brave souls of F3RVA faced heavy rain and 51 degrees, rallying around the freshly planted shovel flag. Amongst the Pax, was our dear Wilson! Great to see the crowd today, I was not expecting more than 6 or so. Mosey to the big circle for a few laps of butt kickers and high knees. Circle up for some side straddle hops, arm circles, copperhead squats, Don Quixotes, flutter kicks, Rosalitas, and Merkins. COP 1: My initial plan was foiled by a dude sleeping in the amphitheater, thinking fast I decided to take…

9 Stallions waded through the swamps of Rockwood Park. The fish swimming around us observed the following : Mosey to basketball court F3 mission statement and core principles Warmarama : 25 SSH IC, 20 IW’s IC, 15 Ukrainian Soldiers IC, 10 Merkins IC THE THANG : Indigenous run from basketball court to side entrance to Forest trail Mosey to workout station Mini Dora : 50 Pull Ups, 100 WWII’s, 150 SSH Mosey back to nearest parking lot Front face crab walk across first parking lot Lunges across next parking lot Crawl bear across last parking lot Mosey to tennis courts…

Six SOJ studmuffins donned their rucks and embraced the soaking suck as they put in a full hour of Rockwood speed-rucking. Two stops were made to first exhaust the quads with ruck squats, then later Mudslide led the PAX working the upper body through a variety of ruck-holding reps. TClaps to these HIM’s not only embracing the monsoon ruck but then going on to conquer the flesh with a truly challenging Florence beatdown. Getting stronger TOGETHER! ~DTH

The Friday morning gab session at Bettie Weaver had 7 members today started with rounded iron that was sharpened throughout the morning. YHC put out the call to the GTE crew to hit the KB bootcamp with some extra ruck weight on their backs and 4 of them, Chaplain, Boberry, House Party and OC, answered the bell. Last Call didn’t have a ruck but had a sufficient bell while Honeymoon picked up what must be one of his kids toys disguised as a kettlebell. After a sufficient non-weighted warm-up behind the school and a prime number of PAX we opted…

YHC was picking his daughter up from daycare yesterday, minding his own business, and along comes Futon talking smack and encouraging my daughter to purchase a book from the book fair after we agreed that we didn’t need any more toys or books. Needless to say, YHC walked away with a $20 Barbie book including a toy microphone and began planning his payback. Please direct any and all feedback on the Q today to Futon. Here’s what went down: Mosey — Sultree Dr to Farnham Ln to Willowmore Trail and back to Clubhouse Warm up — @ Clubhouse Circle up…

Eight braved the cold this morning. The runners (Doozy, Gypsy, Mr. Rogers and YHC) took left on Ridgefield and went for 22 minutes or all the way to the end and back, about 5 miles. Hutton did rucking on account of recovering from his illness and Handshake kept him company. Pigskin and Blue Moon did usual circles around the school. Afterwards there was a fascinating conversation about grooming. Pigskin closed us out reminding to call our mothers (or other close people).

YHC returned to his usual Raider Run terrain for his first weekday post in a couple months. While YHC and Spit ran for 3.5-4ish miles, Corned Beef rucked for about two miles. It was good to get back out there. Numbers, names, and Spit took us out.

Six strong studs started the 1st day of Spring off right at Mumford. No basketballs or glowing rims to be found, as BigData’s colon rests up from a busy week. Instead we did: COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutter kicks, Scorpion Kicks. Fartlek up the street, alternate sprint and jog in between streetlights. 4 corners on the field: 64 LBCs, 32 Reverse Crunch, 16 HRMs, 8 Burpees. Head to middle of field: 4 HRMs, 2 Burpees. Over to blacktop for Dora 123: 100 HRMs, 200 Pickle Pounders, 300 LBCs. Keep partners: 4 rounds of 8 Jerkins. Mosey to…

Well one thing I know my memory is good(I remembered everyone who came out). An even 12 came out for one of my classic weekday sessions. A little mosey to behind the school(I like the openness and amount of lighting), started out with a WARMARAMMA (SSH, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Cherry Pickers, Merkins, LBCS( a little stretch knee to chest or if flexible the shoulder). I decided then ok let’s get the juices and blood flowing with running the lines(forward and bernie back). After completing nearly 3/4 of the lines, heading over to the curb to start the…

A repeat of my last Circus Maximus workout. I got there early so I could set up the KB exercise stations. I printed out and put in 10 clear protective sheets, the 10 exercises. I also brought music. It’s not Summertime yet, but we’re doing politics. “Well I called my congressman and he said quote “I’d like to help you son, but you’re too young to vote” Sometimes I wonder what I’m gonna do ‘Cause there ain’t no cure for the summertime blues” Disclaimer: If you hurt yourself, it ain’t my fault. Warmup: 20 SSHs with Johnsonville…

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