F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Eleven of the faithful, and one FNG gathered at GridIron to start the weekend with a dose of RedPill.  The weather was sunny and warm, but slightly cooler than the average August morning in Richmond.  This is how it went down: THANG: ssh x 30, merkins x 12, don quiote x 25, hillbillies x 25 mosey to grassy knoll for 10 minutes of burpees mosey to track, 400m run, planks / back bridges, 400m run (arrival of Swirly, Isle5, and Bleeder from Dogpile) mosey to pillars for 40 seconds on each of 12 pre-set stations, including ab wheel, merkins, pole smokers, pistol squat on TRX (left), pistol squat on TRX (right), ww2 situps,…

9 Faithful appeared in the gloom this morning. THE THANG 20 SS 20 EW 20 LBC 15DK 4 corners 10 Burpes 20 LBC 20 Merkins 20 squats 4 times 7 over hand pull-ups 7 crunches 7 underhand pull ups 7 dips run to tree 4 times sprints brick patio up stairs bear crawl down steps 10 WW 2 sit ups – 4 times Bear crawl to middle – ring of fire 10 Merkins . THE MOLESKIN Glad to have Aisle 5 gather Wilson this morning, Wilson claimed that he would not have gotten out of bed if Aisle 5 had…

We are mixing things up a little this Sunday.  Meet at the Newby’s Bridge Road gravel parking lot adjacent to Pocahantas State Park on Sunday, August 16 at 7 AM.  Directions and other parking info can be found here.  Let me know if you want a spot in my clown car. I will post the trail map on the link above shortly. Johnsonville

12 Faithful arrived for today’s run. It was a perfect temperature for a run or for flying. THE THANG Run Backwards to Grove, turn right, Run to the Boulevard, Return for the 4, 5, 6 , 6+ mile loops, then back to the Shovel Flag. MOLESKIN YHC arrived early in the gloom to get some bonus mileage in before the PAX arrived, YHC thought someone would have had the same idea. Wearing enough reflective clothing, YHC could easily be spotted in case Jville showed. The two 747’s that tried landing on Commonwealth this morning has YHC rethinking the amount of…

12 posted for a lovely RVA morning block party at Mary Munford Elem.  Here’s how it went down: Thang: Quick disclaimer then half PAX runs the full block with 5 burpees at each corner.  The other half of the PAX completes 12 burpee block presses, 12 goblet squats, 12 Russian Twists: repeato x2 then switch as soon as the runners return. With the PAX now warmed up, begin 12 alternating shoulder presses, 12 lunges with block twists, and 12 sit-ups with blocks on chest: repeato x2 12 woodchoppers, 15 2 count quick hops on bricks, 12 sit-ups w brick over…

The PAX was 11 strong moseying into the gloom on a beautiful and slightly damp morning. Mosey to the trailers COP 25 X Imperial Walkers 20 x Jumper Squats 21 x Crab Cakes 30 x LBC’s Mosey to the football field 10 Minutes of Burpees On the track Wallanaka track exercise Split into 3 groups Run to group and do the appointed exercise until PAX returns Rinse and Repeat x2 plank merkins squats lunge flutter kick mosey to basketball court Old School hoops practice Defensive slides x 3 Inchworm suicide 1 full suicide per missed free throw 6x Mosey to…

An eager group of eleven posted at the former 13 Acres property for this week’s episode of The Punisher.  The rain held off long enough for the PAX to finish the following: Mosey around the front parking lot for the initial COP including:  Imperial Walkers x 25, SSH x 25, Moroccan Nightclub (borrowed for RVA) x 50, Prisoner Squats x 25, and Plank Dips x 10. Jog to the school’s outdoor pavilion for: Whole Lotta Rosie (another borrowed for RVA) – Mountain Climbers x 30, LBCs x 42, Mountain Climbers x 30, Russian Twists x 39, Mountain Climbers x 30,…

Nine of the faithful convened at the Pumphouse Parking Lot near the banks of the James River in Richmond for an early Sunday trail run.  The weather was a perfect 68 degrees F (the average August temperature in Richmond being more like 98 degrees F, day or night). Bleeder had started about 15 minutes ahead of the PAX.  The PAX pursued Bleeder running east along the Northbank Trail and crossing the footbridge to Belle Isle.  The PAX then diverted clockwise around Bell Isle, taking the loop through the easternmost woods.  The PAX crossed the “drawbridge of death” onto the south bank of…

Fourteen strong posted south of the river for a lively beatdown at No Toll.  Weather was a comfortable 72 degrees, 100% humidity and heavy downpours throughout the workout. The Thang Quick warmup on the basketball courts.  Air Jordan layups; 4 right hand, 4 left hand.  Mosey to back parking lot for COP.  25xSSH.  20xDon Quixotes (10 slow, 10 fast).  15xImperial Squat Walkers.  Mosey to first set of tennis courts. Commence Arther Ashe 5 Setter.  Line up on sideline and complete suicide, touching each doubles alley and stopping at the sideline after each leg for an exercise.  Progressively increase exercise count from…

On a wonderfully cool and non-humid morning 6 Faithful gathered for a beatdown at the Dogpile, The Thang: COP: SSH (25x), LBCs (25x), Imperial Walkers (25x), Merkins (15x), Freddie Mercury (20x), Plank pushups (10x each arm). Whamo springs:  One Pax throws frisbee–everyone sprints until Frisbee lands and does an exercise until reaching the disk.  Exercises included: Lunges, Crab Walks, Bear Crawls, Broad Jumps, Duck walks, Walkout pushups, Jacob’s Bowl:  Run down hill, Bear Crawl Up, 1 x Burpee, repeat up to 7 Burpees. Hate Hill–Aka, Love Hill starting at the top and ending at the bottom.  Partner up–one partner runs down…

1 433 434 435 436 437 463