F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Twelve regulars (with no brave FNGs) post for a crisp, dark, late Fall morning #NoToll: THANG: TYA Q: Mosey to back parking lot for COP 20 Windmills 20 Side Lunges (each side) 20 SSH 15 Merkin 30 LBC Jog a loop across the back soccer fields and back to to the bleachers. Teams of 3 complete 90 of each exercise followed by a lap around the soccer field and plank up until full PAX returns The exercises: Dips Decline Merkin Mountain Climbers Burpees CHUM BUCKET Q: Jog to rear soccer field for variation on #TripleCheck Retained teams of 3 and…

The Gloom was gloriously cold … and the 7 Faithful and 1 FNG were loving it. 24 degrees was the starting temp, but with the quick pace from the outset, the PAX did not take long to forget about the cold. TNT and his rucksack came to visit from Columbia/Lake Murray SC, always great to see connections from across F3 Nation. THANG: Earthworm’s virgin Q Mosey to front Diamond for COP: Welcome and Disclaimer 20 SSHs 12 Squats 20 Windmills 12 Back Lunges 15 Imperial Walkers Mosey to LF Pole for Pole to Pole and First to Thirds: 50% run to…

3 faithful and 3 FRNG’s (Friday Run New Guy) ventured out into the cold and gloom in RVA today for RAMM run. The Thang Run around school to corner of Westmoreland and Grove.  Take a left of Grove, run to Three Chopt, turn around, run back to shovel flag.  When PAX see the first guy coming back down Grove, turn around and run back to shovel flag. COP 10x slow merkins 20x little baby crunches 2+ minute plank.  Countdown by abacus COT and then Led out by Bleeder. Moleskin A little cold and windy to start out, but thankfully we…

No question on the Q’s this morning in the #gloom, as both Orville and G-Lo had nightmares that they’d oversleep. We had 18 faithful with bright eyes for #45MOM #smokefest, another great outing on a cold RVA morning. Oh – and tomatoes popped out of the ground again… maybe they are of the cold weather resistant kind. On to the thang… G-Lo on Q Mosey the PAX on over to opposite side of school. COP with SSH X 15, Imperial Walkers X 15, LBC X15, Windmills X 15 Mosey over to tennis courts for 4 corners of pain #4COP Split…

A lucky thirteen posted for a beautiful morning in sunny (#TheGloom) south-side Richmond.  Some new methods were embraced with some likely to fall by the wayside. THANG: Mosey to back lot for warm-up COP: 20 squat jacks, 15 merkins, 20 Russian March, 20 windmills Mosey to back soccer field for: Bear crawl to midfield, run to finish, rinse and repeat Wheel barrow to midfield, run to finish, rinse and repeat Backwards run all the way and run back Mosey to bleachers for team 3 check: 10 steps up ea leg, 10 derkins, 10 LBC run across soccer field and repeat…

The #GridIron had a bit of a lean showing for Richmond’s first sub-freezing bootcamp.  6 faithul, 1 FNG & 2 guests from Charlotte…cheers to everybody for coming out! The Thang: Mosey to soccer field COP:SSH, Merkin, Imp walkers, LBC, ?? Mosey to Parking Lot behind School,  Bear Crawls, Crabs, lunges 2-3x Mosey to Tennis courts – suicide machine Mosey back to front of school for triple :pair up in threes – with chairs, elbow plank, and Run to Cone. Q to Döner Kebab mosey to track for vuvuzelas (run to burpee) 1 x 400 + 4 burpees 1 x 200 + 6 burpees (twice)…

The PAX was five strong for our RAAM run. Great weather! The Thang QIC. THE Yankee Agressor Mosey to corner of Grove and Westmoreland. Run to three chopt and back. When first man is coming back, circle back. Meet at the corner of Grove and Westmoreland. Mosey back to shovel flag. Cop 15x Merkins 20x Imperial walkers 15x Flutter kicks 25x Freddy Mercury Moleskin Total distance traveled was 3.6 miles for the full loop. Route was well lit with plenty of other runners out there with us. Everyone acquitted themselves well. Johnsonville led the way followed by Lockjaw, TYA, Newman…

Near-record setting numbers (maybe record setting?) of the faithful and FNGs descended on RVA’s favorite elementary school in the #gloom this morning for #45MOM. After a bit of confusion for who was supposed to Q (a tardy G-Lo and Orville), the PAX fearlessly ventured forth! Without further ado, THE THANG: TYA on Q: (I technically wasn’t there yet, but here’s my best guess) Disclaimer COP: SSH x20 Merkin x17 Imperial Walker x20 LBC x18 Mosey to back of school for #TripleCheck. Split up, groups of 3 Trade off holding #peopleschair, plank, and sprinting to Wimbledon fence Everyone goes x3 Mosey to (surprisingly dusty)…

Twelve of the faithful posted on a beautiful morning at a Huguenot Park, the first posting since the clocks turned back on Sunday. Toga planted a shovel flag, and Döner Kebab took the lead. THE THANG: Döner Kebab on Q – Mosey near gate to soccer parking Quick disclaimer COP 20x SSH 15x Merkin 20x Imperial Walker 20x LBC Jog to rear soccer field Line up on end line for the BEAST 36x Slow Bending Squats 36x Mountain Climbers 36x Freddy Mercury’s 36x Weezy Jefferson’s (on back, legs straight up, bring legs down but stop them 6” above ground, bring…

The THANG: Warm up: jog to baseball field COP: SSH x 15 Windmills x 15 Imperial Walkers x15 Merkins x 15 LBC x 15 jog to soccer field Line up on baseline for modified Arc Loader 1. Bear Crawl to 25, backward Crab Walk to 50, sprint the second half to baseline At baseline, do 10 squats, then plank until everyone finishes 2. rinse and repeat 3. forward crab walk to 25, walking merkin to 50, sprint to finish. 10 squats and plank 4. rinse and repeat 5. zigzags to 50, sprint second half to baseline. 10 squats and plank…