F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Arise!  Nine #Faithful join the PAX on this chilly and frost-covered morning.  30F reads the Mg, but that doesn’t stop the PAX from leaving their marks everywhere….literally…as the PAX used their back-side to thaw out oh-so-many spots in the AO. The Thang: Mosey over to the southern end of the track. 25 x SSH 20 x Imperial Walkers 15 x Squats Mosey over to the center of the soccer field.  Commence the downhill slide from 30…starting with 30 reps, all the way down to 1 rep. 30 x LBC 29 x Flutter Kicks 28 x Hello Dolly 27 x Rosalitas 26 x…

Aye, 9 pax emerged from the Gloom for The ‘Mond’s first Thanksgiving Day Convergence workout. The Thang: Warmup COP at Mary Munford: SSHs, Merkins, Imperial Walkers, Mountain Climbers, Hello Dollies Run down Cary Street to Windsor Way, take Red Brick Road into the heart of Windsor Farms, running to lawn in front of Grace Baptist Church, at Windsor Way and Oxford Road, with a couple of plank stops along the way. 11s on lawn of Grace Baptist: 10 burpees at one end of the lawn, sprint to other end for 1 knee-up, sprint back to do 9 burpees, sprint back…

THANG Quick Stretch.  Run around school to corner of Westmoreland and Grove.  Left onto Grove, run to Three Chopt, cross street and head back down Grove.  When you see first runner heading back down Grove, turnaround and head back to shovel flag. COP 20x Hello Dolly                                                                                                            …

On the last day before the arrival of OBT, 12 of the faithful posted on a foggy, balmy morning at #NoToll. The Thang: Warm up Mosey to the parking lot. COP: SSH x 20 Merkin x 20 Imperial Walker x 20 Slow Squat x 15 Mosey to the far end of the soccer field with the finest grass in the greater Richmond area for a modified Ark Loader. – Karaoke facing left to the 50, 10 burpees, sprint to the end line, plank until PAX finishes. – Karaoke facing right to the 50, 10 burpees, sprint to the end line,…

In honor of his namesake, Cousteau made some interesting discoveries on his first day out.  17 posted for Cousteau’s #VirginQ at #GridIron, and he did not disappoint. THANG: Q= Cousteau Warm-up mosey COP: Side-Straddle Hop (Jumping Jack); Merkins, Hello dollies into flutter into hold, Supermans, Bicycles, Burpees 10 Agility Drills: Ladders/hurdles 1: every foot 2x 2: inside ladder, right/left side 3: left to right(two feet inside) 4: facing left/facing right (two feet inside) 5: out and in (hopscotch) 2x Sprint to end cone, shuffle to next cone, defense back peddle, bunny hops. 5 merkins, build to 10. Walking lunge 50 yards/back peddle 50 yards to…

Seven faithful showed up in the #Gloom this morning at MM for a morning jog.  Weather was awesome, 70 degrees and sunny! The Thang Quick stretch.  Run to corner of Westmoreland and Grove.  Left on Grove.  Run to Three Chopt and back.  When you see the first guy coming back, turnaround and head back to the shovel flag. #6MOM 1 minute plank 15x Hello Dolly, with a hold at the end 20x Rosalita 20x Freddy Mercury 1+ minute plank COT and out into the day Moleskin Abacus slowed his pace down and held court with Johnsonville and TYA.  A…

Sixteen of the faithful, plus one FNG, posted at Mary Munford Elementary School.  Bleeder planted a shovel flag and commenced to induce Gloom. THE THANG:   Bleeder on Q: Mosey around school building counterclockwise to northwest corner of premises: COP Quick disclaimer 20X SSH 15X Werkins 15X Knee Bends 20X Imperial Walker 25x LBC Bleeder awarded Orville with the restrictor plate. Mosey to soccer field. THE Pyramid OYO 10 Burpees Run Loop around Soccer Fields PLANK UP TIL EVERYONE IS DONE. 20 Burpees 20 Merkins Run Loop around Soccer Fields PLANK UP TIL EVERYONE IS DONE. 30 Burpees 30 Merkins 30 LBC Run Loop…

Twelve regulars (with no brave FNGs) post for a crisp, dark, late Fall morning #NoToll: THANG: TYA Q: Mosey to back parking lot for COP 20 Windmills 20 Side Lunges (each side) 20 SSH 15 Merkin 30 LBC Jog a loop across the back soccer fields and back to to the bleachers. Teams of 3 complete 90 of each exercise followed by a lap around the soccer field and plank up until full PAX returns The exercises: Dips Decline Merkin Mountain Climbers Burpees CHUM BUCKET Q: Jog to rear soccer field for variation on #TripleCheck Retained teams of 3 and…

The Gloom was gloriously cold … and the 7 Faithful and 1 FNG were loving it. 24 degrees was the starting temp, but with the quick pace from the outset, the PAX did not take long to forget about the cold. TNT and his rucksack came to visit from Columbia/Lake Murray SC, always great to see connections from across F3 Nation. THANG: Earthworm’s virgin Q Mosey to front Diamond for COP: Welcome and Disclaimer 20 SSHs 12 Squats 20 Windmills 12 Back Lunges 15 Imperial Walkers Mosey to LF Pole for Pole to Pole and First to Thirds: 50% run to…

3 faithful and 3 FRNG’s (Friday Run New Guy) ventured out into the cold and gloom in RVA today for RAMM run. The Thang Run around school to corner of Westmoreland and Grove.  Take a left of Grove, run to Three Chopt, turn around, run back to shovel flag.  When PAX see the first guy coming back down Grove, turn around and run back to shovel flag. COP 10x slow merkins 20x little baby crunches 2+ minute plank.  Countdown by abacus COT and then Led out by Bleeder. Moleskin A little cold and windy to start out, but thankfully we…