As temperature warmed up, it drew a group of seven to enjoy the beautiful spring morning. We kicked off with a quick warm-up before diving into the crowd favorite —cul-de-sacs. At each stop along the way down, we did 20 Merkins and 20 two-count LBCs. On the way back, we switched it up to 20 Carolina Dry Docks and 20 Heels to Heaven. We covered 3.5 miles. Fantastic effort all around!

Showed up to WTH expecting a Pigskin beatdown only to find out we were not invited to his OYO Wall Street Journal: Am I fit for my age workout.. Come on man.. Seriously?! You are Pigskin..you have elevated to a singular name status like Prince or Madonna.. we all want to be as fit as you at 71. We show up to your beatdowns knowing damn well we are 20, 30, 40 years younger than you but going to be crushed. You are fit.. don’t care what test you need to take to prove it to yourself. So.. while the…

Three on time pax and another racing in after going to Gridiron by accident, took off in search of the famous three notch markings on King’s Highway. As we entered the Three Notch neighborhood, the Pax realized we’ve never been to the closest neighborhood to the AO. Made of 3 cul-de-sacs, we warmed up in one and the ran to the next and started a round of 3 exercises. Starting with 20 merkins at the first, added 20 squats and the second and then added 20 reverse crunches at the third. We repeated the sequence with 20 lbcs, then added…

Rain was anticipated, so when I arrived earlier than usual to find an empty parking lot, I presumed I’d be exercising solo. However, within three minutes, three additional F3 warriors arrived, unfazed by the looming rain, embodying sheer fortitude and resilience. Anticipating rain, we headed to the parking deck, where we alternated running up and down, doing 20 Merkins at every turn during the first round, 20 Heels to Heaven in the second, and 20 Jumping Squats in the third. After that, we had just enough time to return to the Flag, accumulating 3.5 miles in total. Ultimately, the rain…

A trio from the far west end followed the garbage man this morning and according the smell, we did the following: We followed the garbage truck from Pocahontas to Short Pump Park and did some warmups under the Pavilion-SSH, Ukrainian Soldiers, IW, Merkins, LBCs and Flutters. We then went to the Pergola courtyard and did some triple checks. First one: timer does the small loop, others do HRM and Squats. Second: timer runs to pavilion wall and back, others do dips and incline merkins—we shared a bench even though there were many to use—we are the cutest. We finished with…

Four showed up on early morning for some running and a bit of bootcamp. Pinto entertained everyone with stories about his trip to Canada and women crashing into his already hurt shoulder. We ran the culdesacs doing 15 Hand Release Merkins and 30 LBCs on the way down and 15 Carolina Dry Docks and 30 Freddie Murcuries on the way up. Overall, 3.8 miles.

Nobody signed up to Q so I volunteered. My suggestion was to go to the Parking Deck at Dave and Buster’s. I can take a short cut and the rest take the longer route. Which works out good, at least for me. After a few warmups exercises, we ran up one set up stairs, across the top level, down the other set of stairs, ran back up the stairs, across the top level, down the stairs and did 20 merkins. OYO. I completed 5 rounds and Lighthouse did 6 rounds. After that, we ran up the stairs and took the…

We always enjoy a warm dry workout as we are leaving winter. 5 brothers crept out in the gloom this morning to keep working on ourselves. Left home base and headed towards the senior apartments at the end of Three Chopt Rd. stopped at first shopping center and did a little warm up: 10 SSH, 5 Helicopters, 5 Don Qs, 10 merkins, 20 LBCs. Time to keep moving towards our future home. Stopped again did 20 Merkins run touch pole across parking lot and back, 20 two count American hammers, run to pole and back, 20 two count Imperial walkers…

We started with a miscommunication, causing Pigskin to miss COP. After running to W. Broad Village, we did some Arm Circles, DQs, Cherry Pickers, SSHs, Mt Climbers, Flutters, and Merkins. Pinto then led us straight to Pigskin. Now that the crew was together and warmed up, we got to the main event: BLAMPS.  This was called because I enjoyed BLIMPS, but couldn’t think of an exercise beginning with the letter I.  So, we did BLAMPS: 10 Burpees, 10 Lt Dans, 20 American Hammers, 10 Merkins, 20 Plank Jacks and 10 Speed Skaters – running around the perimeter of the parking…

As promised.. No track at WTH for the 5 pax that came to get some good ole fashion run focused bootcamp. Ran over to the gazebo at the Goose lake. Did some standard warm ups with SSH, Toy Soldiers, Copper head Squats. 1st round: Run the Goose loop back to gazebo then do 10 of each Derkins, WW2, Dips 2nd round: Run the Goose loop back to gazebo then do 10 each of Incline Merkins, step ups, WW2s. 3rd round: Run Goose loop back to the gazebo then do 10 each of Merkins, WW1s, step up knee ups. back to…