F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Slowing things down at NoToll

13

18 soldiers congregated at Huguenot Park for an SOJ beatdown that went something like this:

THANG

Short mosey (to wait for McRibb), circle up for a COP: SSH, DQs, Copperhead Squat, Tempo Merkins, FlutterKicks, BoxCutters (slow count at the end)

Mosey to North Soccer Fields for Merkin Ladder: run width of field, 2 merkins, run back, 4 merkins…repeato by 2s up to 16, repeat 16, then come back down. Plank-o-rama

Mosey to bleachers for Triple Check: muscle ups, dips, 40 LBCs (pace). Plank-o-rama

Partner up for Love Field: Partner 1 runs width of field and back to partner, Partner 2 Bear Crawls, swap…repeato, alternating bear crawls & lunges

In honor of 750 Jump Squats the week before, 25 Jump Squats OYO

Mosey to end of field, repeat Love Field going full length of field with same partner.

Abbreviated Beast: jump squats, box cutters, merkins

Mosey back to flag for 3 min of Mary: American Hammers, Hello Dollies (slow counting), 20 LBCs OYO

COT – Gumbo took us out

Naked Moleskin:

Today’s workout was not easy.

YHC had no idea that slow-counting the BoxCutters would lead to so much complaining. Wow.

The Merkin Ladder smoked many of the PAX, YHC included, so 15 min in and many of the PAX were gassed. #crowdpleaser

Don’t get into a bear crawl competition with McRibb unless you’re betting on McRibb. He & Gumbo completed Love Field before they could even start lunging. Respect.

Good to see Posh back out for his 3 post since his first last week. Keep up the strong work!

Announcements:

Sept 30 – F3 RVA convergence @ GridIron @6am + 7am

Bear Creek in Dec

Trail running training “opportunity” in Powhatan this weekend – see Hardywood

Hammers & Ales 10/7 – Viral helps Richmond Community Toolbank and Hammers & Ales is their big fundraiser of the year. BBQ from Buz & Needs & Stone Brewing beers for a good cause!

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    • PS, our Love Field prowess was all due to McRib. I was just the lucky beneficiary. Dude bear-crawled over 50 yards in the time I ran to the end line and back. Respect

  1. Nice work DK. Slow counts especially suck when you don’t know they are coming, so for all PAX but the Q. TT has the Q next week, who will incite the mumblechatter of NoToll?
    Thanks for keeping us on the field, Hardywood looked especially comfortable without shoes on those soft fields all morning.

  2. Yeah buddy, way to bring it DK. Big ups to our main man JVille, who has replaced his gluten intake with a need for speed. Thanks for the push Honeymoon and Rosie. You keep the merlot near the rim of the glass. Big ups to Posh for the 3rd time out. Well done!

    Yes, there’s a little trail run on Saturday night in Powhatan. If you have any interest in stretching your legs give me a shout. Be super.

  3. Nice job DK! Slow burn into the merkin ladder got the blood flowing nicely this morning. As always, I enjoy a good bear crawl when offered.

    Great job to all today!

    McRib

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