12 F3 brothers showed up for a Monday morning workout to start the week off right and here is what went down: COP We do a short mosey to the Lido deck looking down over the parking lot and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Helicopters 15 Arm circles (10 small 5 big), Reverso, 20 4ct American hammers, 20 LBC’s, 10 scorpions and 20 merkins. THANG We mosey up to the soccer field and YHC had to layout the Killer B course with glowsticks spaced 10 yards apart for 40 yards. We…
6 Beats posted on Satans Hill this morning for a humid betadown! COP – SSHs, DQs, Helicopters, Imperial Walkers, LBCs, Merkins, Stretches Mosey to the hill! Triple Check! – Runner to top of Hill and back. WWIIs and Squats! 4 Corners around the block. 10 Merkins 20 Monkey Humpers 30 Mountain Climbers 40 Dying Cockroaches Mosey to bottom of hill. 40 Jump Squats then Hallelujah through the trails to the lower lot. Grab a coupon – Triple check number 2 Runner to top of lot and do 10 Jerkins – Overhead press and Bench Press Dealers choice for a quick…
High humidity and 100’s of senior citizen walkers welcomed 4 PAX to the latest edition of Rock N Roll. We were all eager to put in some work and explore the grounds of this new F3RVA outpost. Here is a brief summary for your viewing pleasure: Mosey to the large parking lot for warmups consisting of:Walking Russian Soldiers, Walking Helicopters, Walking Arm Circles, Walking Drunken Hillbillies, Lunges, LBC’s, Dead Man Hang. Mosey to the baseball field for exercise one: 10 rounds of Burpees w/approximately 30 seconds rest in between. PAX either did 7 or 8 per round, dependent on age.…
…’cause a two-lap party don’t stop. At least, that’s what was reported by a pair of SOJ stallions at River Run this morning. Here’s how it went. Mosey from BWES to the Swamp (800m)4 x 800m at speed, 400m recoveryMosey BTTF (800m) Prescribed mileage is 4, adding a 400m intro and another 800+400 lap gets you to 5. numbers, names, announcements, YHC took us out. NMMS: it was great to run with Singer this morning. The track can be a tough one to do OYO, so it’s great to have some mutual accountability and support out there to prevent track-sacking.…
7 studs posted for a run on a perfect July morning in RVA. Route was North to South, stop at the swimming hole for a dip in the river. Great morning for a run. Nip/Tuck from F3 New Orleans was in town for a couple days doing some college touring with his sons. Perfect morning to get up and hang with the F3 boys for a trail run and swim. When we got into the water, he thought we were going to cross the river on the water. Not the plan, but a great idea. We will have to do…
19 Warriors emerged from their nice warm beds and ventured onto the University of Richmond for a Tuesday morning run. Weather was as nice as its going to be for this time of year in RVA. The route was one we haven’t done for a couple of years. From the lake run up to the main entrance, take a right onto campus and run up to Three Chopt. Back down to the main entrance, over to Boatright Drive and up to the top of the hill to Three Chopt Again. Repeat this loop as many times as possible. Each segment…
19 warriors met up to cap off the week on a nice low humidity summer morning. This is how it went down, more or less. Five Burpee Start to wake up the PAX Mosey to COP. Disclaimer. Side straddle hop x2. Pick up blocks Rusty cage. Triple check: P1 five pull-ups, then block curls; P2 Abyss Merkins with blocks. Runner to fire hydrant and back. Mosey to Pipe Loop. Triple check: Block sit ups & Block presses. Mosey to base of Love Hill. 2 Partner evolutions, switching at big rock Runner out 100 strides. Partner carries both blocks Runner with…
5 gloom warriors posted for Satan’s hill with only YHC supporting the NM crew. YHC was excited to see Rosetta and even more excited to see many at the bottom the bottom of the hill but alas the runners had descended on SH for run and were not in the mood for a beat down. With the clock striking 530 we were off. Never the less good to see SH with a strong 5 without any New MArketeers!!! The Cul-de-sac tour was in order. A quick warmup with the usual exercises. Run up Otterdale to other entrance. Run each cup-de-sac…
Corned Beef and Hash came over to the west side from the wall this morning looking for a Friday run with Gomer Pyle’s help on the route we were able to get in some running for both paces. Light house and Hash ran at a faster pace and logged about 5.5 miles while the remaining pax ran 4.5 miles and as a special bonus (thank you GP) an additional .5 miles around the school to log in about 5 and 6 miles respectively. The 4.5 mile route is below, Hash and Lighthouse ran further down Pump then returned and caught…
3 locals and 1 traveler met at BWES this morning to see what Doozy might have in store Mosey to the playground for COP Hang from a bar and stretch those back muscles, DQ’s, Helicopters, Imperial walkers, Merkins, LBC’s 5 Pull-ups, 10 merkins (X3) Mosey to basketball area Four corners (prostitute) – 10 Burpees, 20 squats, 30 lunges, 40 calf raises Mosey to JRHS parking lot Parking lot crawls, bear crawl to the first line do 1 merkin, bear crawl to the second line 2 merkins repeto until 10. What goes up must come down crab walk with LBC’s at…