F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

It’s a cold one for this Lazy Veterans Day. Most of the chatter was me asking questions about my impending VQ. Then it began… Warmarama: Side Straddle Hop IC, Good Mornings, and Imperial Walkers IC After the warmarama, PAX mosied to the park and partnered up for two laps of Catch Me If You Can, with Merkinsx11 (for Veterans Day). PAX then mosied on around the lake stopping for Burpees, Squats, American Hammers, Carolina DDs, WWIIs, Planks, Sits, Divebombers, and Lunges. Once the PAX reached the playground, they partnered back up for 121 Merkins and laps around the playground. PAX…

5 warriors greeted the dawn of a new day.  According to legend it went a little something like this. COP:  20 X, merkins, SSH, merkins, IW, merkins, FK, merkins Lightpost Lollygag Trifecta:  Run down the path and at each light post complete the following exercise 5 squats, 10 merkins, 15 flutter kicks.  The next 1/3 of the loop shift to 3 burpees, 5 v-ups, 10 monkey humpers.  The final 1/3 10 decline merkins, 10 lunges. Cool Water: 3 rounds of the following exercises.  10 Incline hand release merkins, 20 dips, run the stairs up to the parking lot. Mosey to…

It was a beautiful fall morning without fall sports for YHC.  Grateful to climb back in the saddle and Q Gridiron.  Here is how it went down: COP Parking lot tracers 25 SSH 15 IW 10 Cherry Pickers 15 helicopters 10 2x merkins 10 2x scissor lifts (each leg) 25 2x LBC Mosey to the playground for 4 8x jerkins Mosey to the bus loops to perform the following 4x: 1 minute pole sit 25 pole smokers 25 reverse crunches 1 minute elbow plank 25 APD Bear crawl 6 pillars Bear crawl 20 yards Mosey to the tennis courts for…

Short on numbers but strong in resolve, a determined trio posted at StinkHill this morning and started the weekend off right. Warmarama SSH.                25.                   IC TTT.                 20.                   IC Imp. Walkers. 20                    IC Merkins.          30.                   IC Big Boy Situps 25.            …

Little did Lab Rat know, but today was the Marine Corps birthday.  Seems only fitting that a squid should take the Q to talk about how awesome vets are on a day to celebrate the Corps.  Luckily, 1 marine and 18 others came out to join him. COP-  Run around the circle and do some karaoke plus backwards run.  To loosen you up, Spit!  Then a bunch of the usual stuff.  If you’ve seen one LR COP, you’ve seen them all. THANG- -Give me 5:  Mosey up the long awaited open carillon steps and circle up.  All Vets (even Marines)…

15 PAX were present for YHC’s HOF Q, a heartwarming sight to behold. Lady Glitter Sparkles (LGS) was present per the usual for HOF posts, but whether she was a welcome guest will have to be left to the PAX who had to carry her during the workout. Warmarama (IC): SSH – 30 Through the Tunnel – 15 Arm Circles – 10/10/9 (miscounted, but who is in charge here!?!) Toy Soldiers – 15 The Thang: Indian Run w/LGS around the block. Grab 6 coupons and then mosey to the pond. YHC thought to try something a little different with three…

13 Strong including one FNG. Welcome F3 Splint. Warmarama: SSH, LBAC, Prisoner Squats, Mountain Climber, Merkins. Mosey 1 Lap Insecticide: 20 Dying Cockroaches, 20 Jiminy Crickets, 15 Dying Cockroach, 15 Jiminy Cricket, down to 5. Leg Burn: 15 Imperial Walkers,  30 Leg lounges, 35 squats, 5 burpees Mosey 1 Lap PAX divided to find steps and picnic benches to perform sets of box jumps, dips, and incline merkins. PAX then circled back to flags to alternate between burpees and Mary exercises. Short and slow mosey to cool down. Back to the flags for Flutter Kicks, Freddy Mercury, and Box Cutters.…

12 Choir boys arrived to rainy like conditions but F3RVA App showed Sunny and 70. A little mumble chatter and the PAX got to work This how it went down Mosey around church pending the Jett Clan’s arrival. A couple of loops around Mudface’s truck as a warm weclome. COP (ALL IC) – SSH, Merkins x5, DQ, Merkins x5, Helicopter, Merkins x5, LBC’s, Merkin x5, Dying Cockroach, Merkin x5, Arm Circles (forward), Merkins x5, Arm Circles (Reverso), Burpee x5 OYO THANG Bear crawl to the pavilion   Friday Morning Dance Party (F3 Style) Q selected several songs from a playlist (2…

3 able-bodied men arrived at the Twin Team parking lot for a Rosie led partial tour of the AO.  With the other 2 PAX being Radar (FNG from Tuesday) and Doozy, he of only a handful of workouts, YHC took the Q. Warmarama w/ SSH, Helicopters, IW, merkins, LBC Mosey around to the are near the football field for a 6 pack.  1 pullup run to sidewalk 5 WWII – repeato to 5 and 1. Parking lot 4 corners – start w/ 5 burpees, 10 jump squats, 20 merkins, 30 Freddie Mercurys, back to the start for 40 mountain climbers.…

A two man army attacked the KB with vengeance this morning.  Here is how it went down: COP 25 SSH 15 Cherry Pickers 15 helicopters 10 2x merkins 25 2x LBC Mosey down the back drive toward the practice fields – stop for 20 lawnmower pulls with each arm Learn the fields are in no condition for workout and Mosey back down the back drive towards the bus loop – stop for 20 lawnmower pulls with each arm Cumulative beast – add an additional exercise for each leg High pulls High pulls, sit ‘n presses, KB swings High pulls, sit…

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