F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Monthly Archives: September, 2014

Variety is the spice of life, and this past Saturday the Richmond PAX were provided a veritable smorgasboard F3 style, from the Beast to the Kak-a-Laky Choo-choo. In prep for the final installment of the RVA launch, YHC and STH met early to recon the AO and plan our buffet of pain. As we rolled into the parking lot for the launch, the #Gridiron shovel flag had been firmly planted, with the PAX eagerly awaiting the beatdown they knew to be in store. 19 PAX launched into the crisp, Fall Gloom, and here is what they did: STH Q Cicle…

The shovel flag was planted for the first open weekday F3 workout in Richmond, and 15 of the  faithful posted with spirits high.  The AO was Mary Munford ES which had a lovely, swampy feel due a long night of rain.  Bleeder got us going… The Thang: Q ~ Bleeder Run to warm-up COP:  20 SSH, 10 merkins, 15 slow squats, 15 LBC, 12 Imperial Walkers Some AO recon by Bleeder the THE Yankee Aggressor yielded a great round of 11s with merkins and LBCs done at a perfect series of trees on the perimeter. Run to soccer field for: bear crawl…

Aye!  It was a perfect morning in Old Dominion and so 24 redwoods gathered to firmly plant the RVA Shovel Flag.  Here is what they accomplished: The Thang: Quick Welcome & Intro #disclaimer Run past pop warner pre-superbowl prep and over to Short Pump Middle School First field closed – mosey down to second COP SSH x 20 Merkins x 10 Squats x 15 Imperial Walkers X 12 Mountain Climbers x 15 Mosey to baseline Run down field Run back Bear crawl to 40, sprint remainder – planks Bear crawl to 50, sprint remainder – planks Backwards run down Karaoke R and…

This past week, Tim “OBT” Whitmire has been in the capital of the Old Dominion actively laying the groundwork for the LEAP of F3Nation into what will now be F3/Richmond. We have men ready to lead, and now is the time to plant the Shovel Flag and build a great new AO in the Commonwealth. There’s good reason why the men of F3 Nation are passionate about bringing this model of Fitness, Fellowship, and Faith to Richmond: this can have IMPACT on you and the people around you. Having fun and going hard with other men of like mind is…

Aye! Feeling adventurous after two mornings in Short Pump, a record 8 RVA pax planted the #RaiderMade #OBT3000Series ShovelFlag at Mary Munford Elementary in Richmond’s West End for pre-launch workout #3. The Thang: OBT leads jog to Warmup COP on soccer field: SSH; Imperial Walkers; Merkins; Mountain Climbers. Handoff to Conspiracy … Conspiracy leads 11s, featuring a pairing of Merkins (with a Derkin option for the adventurous) and Little Baby Crunches. Handoff to Bleeder … Bleeder heads straight for the tennis courts, where he leads slalom jumps inside the service alley from the baseline to the net on three of the…

Aye, four pax answered the call for Day Two of the Richmond pre-launch training, gathering once again at Pouncey Tract Park. The Thang: _ Jog to middle school football field for warmup COP: SSH x 20, Larry Craig x 12-plank-Peter Parker x 10, High Dolly x 20-hold 6 inches-flutter kicks x 10 (illustrating how exercises can be strung together with little or no rest to intensify sequences). _ The Dirty MacDeuce: After each set of three exercises, run a lap around the football field track I. Merkins x 12, LBCs x 12, Mountain Climbers x 12, run a lap II.…

Aye, six Pioneers posted for the first pre-launch workout of F3/Richmond at Pouncey Tract Park in Short Pump. The #EmotionalPrius arrived early from the West End, carrying OBT and Nuke, who planted the Shovel Flag and did some stretching. The Thang: Jog around parking lot. Warmup COP: Side Straddle Hops (SSH) x 20, American Pushups (Merkins) x 12, Flutter Kicks x 16, Low Slow Squats x 10. Run to backside of Short Pump Middle School, planking along the way to keep the pax together. Middle School Bus Lot — Ark Loader: Lunge Walk; Bear Crawl; Crab Walk; Burpee Broad Jump.…