F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

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…

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…

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