F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Daily Archives: September 16, 2014

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.…