F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Another splendid morning at the GridIron as the Pax enjoyed a temperature in the 60s.  We started with 6 of the Faithful and an FNG but added 2 Double Dippers at Half Time to make us 9 strong.  After a quick ambulation to the near WildCat GridIron Goal Post and a disclaimer we got right at it as follows: The Thang: Slaughter Starter – 20 Burpees OYO x25 SSH and x25 Don Quixotes Mosey to the Track and drop to our 6s at the 50 yard sideline of upper football field – x25 Alabama Prom Dates and Back Bend/Bridge/Arch Holds.…

A much needed rain shower cooled temps and welcomed 7 faithful and 2 FNG’s to our third iteration of the Lucky Horseshoe.  Here’s how it went down. THE THANG: Mosey to the corner of the soccer fields near River Rd. COP SSH x 20                                                                                                                …

Three strong posted for a good start to the week at the Punisher on the North side of Richmond.  Weather was sunny and 70, with no humidity. The Thang: One PAX run around the school, other two PAX do appointed exercise, switch when runner comes back.  Exercises completed were merkins, curb dips, LBC, flutter kicks, freddy mercury and alabama prom dates.  Mosey to parking lot.  Bear crawl from curb to curb 10 Merkins at the curb, crab walk back, 10 more merkins.  Rinse and repeat x3.  Lunges from curb to curb, 10 dips each side, repeat x 2. Naked Moleskin…

7 strong and eager rolled into the south side of Richmond today to play some ball.  Here is how it went down The Thang: Mosey to front of school for COP.  20x Don Quixote (Thank BT), 20x Through the Tunnel, 20x Side Straddle Hops, 35x LBC, 20x something else.  Mosey to side of school at bus drop off.  Curb crawls, escalate up to 10, repeat 10 and then back down to one.  If you finish early take laps around the front circle of school.  Mosey to baseball diamond for the PETE ROSE.  9 rounds of exercises and running bases.  9…

14 of RVA’s faithful PAX met on a beautiful August morning for a good ol’ fashioned #NoToll beat down.  It went something like this: The Thang: Mosey 20 yards for COP: 25 SSH, 25 slow bending squats Mosey to NE corner of soccer complex for Over the Hills & Far Away: 1-2 sets of exercises followed by loop around entire complex (0.5 miles). 10 burpees OYO + loop 20 Imperial Walkers + 15 Merkins + loop Bear Crawl half width + mini plank-orama + Backward Run width + mini plank-orama + loop Zombie Walk (forward lunges) 3/4 width + mini…

5 strong souls moseyed into the gloom on a beautiful 66 degree morning. Mosey to the center of the top football field COP 25 X SSH 30 X LBC 20 x Crab Cakes 25 x Imperial Walkers Mosey to the bus loop Modified Dora 1 2 3 (sprint style, partner) 50 merkins 100 LBC 150 Squats Zombie Walk and Mosey to lower football field Beast Merkins LBC V ups Mountain Climbers Jumper squats Freddie Mercury Mosey to front of school bleachers Triple Nickle Run uphill 5x monkey humpers Run downhill 5x dips on bleachers Rinse & repeat 5x Mosey to…

11 strong men including two FNG’s posted on a beautiful 61 degree morning @ Dogpile! YHC would recommend long sleeves as the weather starts to move to fall. Might want to locate the snow gear and get it ready! THE THANG: Left parking lot right at 6:00 and took a lap around the VITA track. Mosey to the island by amphitheater for disclaimer and warm up! 25 SSH 20 Alt. Shoulder Taps 20 Imperial Walkers 20 Don Quiote’s 30 LBC 15 Peeing Dog **NEW exercise** Mosey to pull up bars for “Hanging Around” 4 rounds Under hand & Over hand…

RVA PAX, Here is a unique chance for us to participate in a GoRuck event brought to you by Team SPEARHEAD.  F3 groups participate in GoRuck events regularly and often have F3 only, custom events.  This event will raise funds for Richmond-based organization: Veterans and Athletes United www.vetsau.com. What is GoRuck?  Look here, but be sure to watch some videos to see it in action:  http://www.goruck.com/event-landing Here is all the info about the event:  http://www.teamspearhead.com/2015/07/26/rlb004/ Team SPEARHEAD’s Mission: Team SPEARHEAD is A grassroots organization dedicated to uniting ruck enthusiasts for training, team events, social events, and philanthropy with a specific focus on honoring the United…

12 Faithful posted this morning at the Top of Hillcrest The THANG Ran continuous loops of Hillcrest until the appointed time of 0615. Marv took us out in the COT Moleskin YHC arrived early to leave his car at the normal starting point for the run with a sign for directions to Hillcrest, Aisle 5 and Wilson were kind enough to drive me there. In prep for the BRR, a hill workout was needed. TYA suggested that we modify the run to accommodate just that. Last Wednesday afternoon’s hill workout was so much fun, why not try on a friday…

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