F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

20 F3 Faithful and 3 FNG (23 is a new DaVille record) showed up in the foggy gloom for a beatdown that went something like this: Mosey to area behind parking lot for COP. Invisible Jump Ropex50 IC, LBCx45 IC, Invisible Jump Ropex40 IC, Flutter Kickx35 IC, SSHx30 IC, Freddie Mercuryx25 IC Mosey back to far side of parking lot.  Q selects PAX member to lead the PAX to any parking spot and Q randomly uses numbers and words of parking space to assign exercise.  Exercises performed: Grabber 64 WWII situps, Emoji 15 Burpees, BB 75 squats, Abacus run to…

Well maybe Chum Bucket is alone, but there were ten at NoToll who were ready to get after it.  Here’s how it went down: Mosey to main lot of COP and disclaimer:  Mtn Climbers, Don Quixote, Merkins, Hillbillies Mosey to first field for something like a Crossfit WOD called Kelly:  Run a lap, 30x box/bleacher jumps, 30x muscle ups, ab fun and repeato x5. Mosey back to flag for 5 minutes of Mary NMM:  First, YHC was a bit concerned after reading the backblasts that it would be lonely at NoToll and going through the Kelly (you actually do wall…

9 fleet footed warriors posted for a Tuesday Spider run. Weather was 70 and sunny. The Thang: Down the hill to the path that follows CCV. Follow the path until the end and head across the Huguenot bridge. Take Riverside drive west until it hits Cherokee. Turn back around and head back to the shovel flag following the same route. NMM: This was the second time YHC did this route. The first time I got terribly lost coming back. Today, I carefully watched the first several turns to make sure I knew the route, fortunately, I got it right this…

Two faithful hit Batteau this morning and here is how it went down.. Warm up : 20 SSH, 10 Windmills, 10 Helicopters, 10 Imperial Walkers. 10 Arm Circles Bench work:  Dips on the bench while partner runs to the tree – repeat 3 times – switch to sit ups on bench – run to tree – repeat 3 times. Curb Crawl : Bear crawl to the curb incline merkin crawl bear back decline merkin 1-5 and back down to 1. Tennis Courts : 4 corners – 20 merkins – 20 – 2 count American Hammers – 2- Carolina Drydocks -…

5 stalwarts escaped the fart sack this Monday morning and attacked the day with a roller coaster of a run.  It was great to get Aisle 5 out to River Run for the first time – we hope to see him back again soon as he continues to log the miles. YHC has been fartsacking and basking in the rays of the sun for the last two weeks on vacation – with a few workouts mixed in but certainly not maintaining my pre-vacation routine, so what better way to jump back into the saddle then to sign up to Q…

PAX of 1 for this morning’s offering of The Punisher.  No matter, it went down like this: Mosey to the sideyard for Seal Jacks x 20, Imperial Walkers x 20, Four Count Leg Kicks x 10 each side, Arm Lifts x 20 Jog around front for, along the width of the school gym, High Knees down and back x 2, Butt Kickers down and back x 2, Half sprint down and back x 2.  Down and Bear Crawl down, Crab Walk back, Bunny Hop down, and Duck Walk back. Head to the bus loop for Curb Crawl variant. Bear Crawl…

Four GridIron regulars, including our good friend PigSkin from F3 Charlotte, gathered at the appointed time for a workout that went, sort of, like the following: Thang: x25 SSHs IC x25 IWs IC EMOM 10 (PAX together): x20 Merkins (odd minutes) x20 Pole Smokers (even minutes) Partnered up for KB Farmer’s Carry and Mosey to Pillars Bus Loop EMOM 10 (PAX split squads): x3 – x5 Burpees and x20 CDDs Mosey to bars for x5 Elbows to Knees x25 KB Pullover and Press x25 APDs x25 KB Pullover and Press x25 APDs Partnered back up for Farmer’s Carry and Mosey…

14 faithful rolled into Dogwood Dell for a cool summer beatdown.  YHC hasn’t had the Q at Dogpile in a while so there were a lot of things to do plus a look at the exercise list have me some ideas too. THANG Mosey to the first Circle for COP 10 Abe Vigodas-  1 burpee 20 Seal Jacks – 2 burpees 15 arm circles foward/Reverse sobriety style – 3 burpees 20 Hillbillies with optional Jville hop – 4 burpees 15 dancing chilcutts – 5 burpees Mosey to the pull up bars for a modified Cindy – 5 pull ups/10 merkins/15…

16 Runners and 2 Bikers showed up to cover some miles.  Relatively cool and slightly misty weather was a welcome relief to the heat and humidity of recent days. The Thang: East on Grove to Malvern.  North on Malvern to Broad.  West on Broad and take a left on Willow Lawn Drive. 4 milers come back on Monument to Commonwealth.  5 and 6 milers continue on to Patterson west bound and 5s take Granite to Grove and 6s take Maple to Grove to come home.  6s finish up with a victory lap around the school for precise mileage. YHC took…

Toga here.  Remember this pre blast for the Saturday 8/6 0700 Convergence and subsequent Grow School?                           Pre Blast- Saturday, 8/6 Convergence and Grow School                     Well here is the prequel to that event.  We’re having a special 2nd F event to meet with Gnarly Goat and maybe get some insight into what he’s got planned for Saturday morning.  We’ll meet at The Answer Brewpub at 530 and stay until… I look forward to seeing lots of you there! The…

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