Saturday, February 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Although F3 is new to Richmond, I think the number of people who regularly post and the FNGs that immediately come back after their first post says a lot about the formula.  For many of us it’s love at first sight, and days when you don’t post feel like there is something lacking.  All that said, starting each COP warm-up with SSH began to make me a bit nutty.  Enter the blatant theft of a CLT workout to break things up a bit (sorry I can’t find the exact post to cite the source).  8 posted for a great, perfectly…

Three Brave souls posted, the weather was sunny and 70 THE THANG Run: Commonwealth Ave to left on Grove Ave to left E Locke Lane, over Cary Street Road to Pocahontas Ave, We all went down on Pocahontas, then left on Hillcrest to the bottom of the hill. then Left on Charmian Road, then up The Big HIll… Cut over to Dover, just to the Church, Turned left toward Windsor way, then back across Cary Street Road to MM. COT About a 3 mile run. Moleskin Neuman informed TYA and YHC about his exploits in the fine city of Detroit; unfortunately it…

14 faithful & strong men showed up ready to jump into Richmond’s inaugural moving of the blocks at this morning’s 45 Minutes of Mary workout. All were up for the challenge, and some may have even named their block. The party got started after several efforts by Johnsonville to mimic (mock?) TYA’s special Side Straddle Hop technique. More please. THE BLOCKIN’ THANG Head to the stack and grab a block, mosey over to the near soccer field with your block A blockin’ COP: Merkins x12 Block Curls x12 Flutter Kicks x20 Block Military Press x12 Block Lawnmower Pulls x6 (each…

Fifteen of the faithful and two FNGs posted at #NoToll to work off several rounds of Thanksgiving dinner and (at least in the case of me) desserts. THE THANG: Lugnut VQ: Mosey out to the left soccer field for COP SSH x 20 LBC x 21 Imperial Walker x 20 Russian Soldiers x 20 Plank Press Handshake x 10 Mosey to the basketball court for King of Hearts Regular Suicide -10 LBC to plank Backward Suicide -10 LBC to plank Defensive Slide Suicide -10 LBC to plank Lunge – Down and Back Johnsonville Q: Mosey out to main parking area for Chiabatta-style Standing Mountain Climbers on…

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…

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