F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Those of you that have made the commitment to join in on the Blue Ridge Relay here is a quick update…. The hotel rooms (Thurs Night), vans, and house (Sat night) have been booked! (Thank you Bleeder)… TYA will register our team soon and be in touch with all of us about further details. (Thank you TYA)… Hey -BRR – Corporate is coming !!! Be prepared to begin training soon…. Yep this is you against you except for when we are running against Christmas and that other fairy cheater team…. Then it’s us against them – let’s go!! If you…

7 very strong posted this morning @ SOT and here is how we rolled… Warm ups: Helicopters, Windmills, Imperial Walkers, SSH, LBC’s, Touch the sky. Like Hill : (The cousin of love hill) – partner up run up the hill and back – partner 2 does the exercise and switch.. Exercises : Broad jump burpees, Russian Solder’s, Walk out merkins. Repeat back down the hill… 4 corners : 20 box cutters – grapevine – 20 Carolina drydocks – lunges – 20 flutter kicks (2count) grapevine- 20 merkins. Bus loop: Runners run the loop 1 time around – Bleeder rides bike…

18 Faithful RVA PAX and 1 FNG gathered at NoToll to welcome the month of March with an early morning beatdown. It went something like this: THANG: COP – 28 SSH, 14 Merkins, 28 Flutter Kicks, 14 Grandpa Don Quixote, 14 Hillbillies Mosey to poles Lindsay (40’s): Pole Smokers + Imperial Squat Walkers Mosey to soccer field, circle up under lights Guantanamo: 1 round Shimmy to bleachers Lindsay (40’s): Dips + Monkey Humpers Mosey to adjacent soccer field LugNut’s 4 Corners: Round 1: 5 Merkins + 10 Mountain Climbers each corner Round 2: 10 Merkins + 20 LBCs + extra…

After having caught enough flak for only Q’ing for runs, YHC decided to finally Q up a “real” workout.  Just to put an exclamation mark on it, he declared this would be a “NO-RUNNING” beat down.  YHC, Mr. Rogers, and FNG Tom (Sassy) fell out of the clown car early to find a shovel flag planted, weights already on the tailgate, and 4 smiling F3 regulars ready to roll.  Fudd, Rosie, Offshore and Circle K filed in to fill out the Pax, and we got to work.  It went down something like this: COP: SSH IC: X29 Imperial Walker IC:…

Five of the faithful posted to #GridIron on a beautiful Saturday morning for an honest workout. Johnsonville planted a VSF, and took the Q. This is how it went down, more or less: COP. Disclaimer. 25x SSH; 10x Merkins; 25x Vee Ups; 10x Single-leg Alabama Prom Dates; 25x Imperial Walkers; and 10x Hillbillies. Mosey to picnic pavilion near parking area for Elevens consisting of Box Jumps, run the full length of the parking lot, Incline Merkins. Rinse and repeat in the style of Elevens. Mosey to playground. COP. 35x LBCs and 10x Lt. Dan OYO. Elevens consisting of Lat Pulls…

4 fast F3 PAX posted for a Sunday Morning trail run. Weather to start was 35 degrees and sunny….warming up the whole way. The Thang: Northbank trail to Belle Isle, Belle Isle outside loop to Buttermilk. Buttermilk back to the shovel flag. Naked Moleskin: At yesterday’s coffeetaria at Ellwood’s Wilson asked “who’s posting for the Sunday trail run”. It was understood by the PAX that he was asking because he was planning on being there. Saab responded to Wilson immediately “You asked me the same question a couple weeks ago”. That week, Saab posted because he knew Wilson was going…

F3 RVA: YHC has been fighting a bad knee, which has not helped my usual daily calorie burn. YHC have joined the Weight Loss Challenge, Anyone from RVA Game to Step up! March FATness : “Burpee Busters” (see what YHC did…. “March MADness : BRACKET Busters” … so clever) WHO: Any and all F3 Nation PAX willing to commit to losing a individually selected, predetermined amount of weight through disciple and hard work. WHAT: 1 Month Weight Loss Challenge! You vs You. You determine the weight loss (most PAX chose 10lbs which is a little less than a third of…

If you were at today’s workout, just the title has planted an insidious  song in your head.  In case you weren’t, the video will help you catch the vibe. COP 20x Russian Soldiers 10x Don Quixotes 10x Don Quixotes (focusing on getting the extra stretch) Arm circles 20x Imperial Walkers 30x LBCs 2x Plank walk outs 10x Merkins Head to the amphitheater for the Cupid Shuffle.  Play the Cupid Shuffle.  Start in Decline plank.  For every “down, down” do 2 merkins.  For every “to the left” or “to the right”, move in the appropriate direction maintaining plank.  For “now kick” alternate…

A mix of runners and bikers showed up for a Friday workout from Mary Munford… Route: All PAX travel West on Grove and then make a left on Oak Drive to Cary St, then make a slight hop over to HillCrest (TYA’s hood). Make a counter-clockwise loop through the neighborhood. 3 milers make 1 loop, 4 milers make 2 loops, etc. Return on same street (if one does not lose their way of course…) Moleskin: With BRR in the distant future, and Lockjaw’s inspirational challenge for 100 miles next month, Q felt it was time to hit some hills in…

7 Faithful met for a scheduled J-Ville beat down but were met with a pleasant relief in the form of an Aisle 5 number 2 Q. Thang: Mosey to the front of the school under the lights for the COP: In cadence: 12 SSH, 12 Windmills, 12 Hillbillies, 12 Arm circles Forward and 12 Arm Circles Backwards, 24 LBC’s and 24 Merkins. Mosey to the school doors for triple check: partner in threes: 1 step up on benches, 1 tree hugger dips, 1 run the loop switch and repeat 3 times. Mosey in shuttle step format to the Basketball courts…

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