Wednesday, December 11
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

YHC was motivated to get the Tuesday started this morning and with 6 total this warm morning here is what went down: COP 20 SSH , 10 DQ, 10 Helicopters, Arm Circles 10 small 5 big, Reverso, 10 small 5 big, 10 Russian Soldiers, 20 LBCs, 20 merkins. THANG Dirty MacDeuce (new version below). YHC did some research and found a 4 rep gem with the following: 10 Step ups (each leg), 20 Wide Merkins, 30 Freddie Mercuries Lap (Run Outer bus loop) 10 Step ups (each leg), 10 Diamonds Incline 10 Decline, 30 Flutter Kicks Lap (Run Outer bus…

A balmy 60’s and less-gloomy-than-usual NoToll welcomed 18 brothers to taste and see the goodness of turf perfection. Here’s how we embraced the moist lushness: The THANG: Partner Carry (alternate as needed) to COP #1 in the Parking Lot: SSH, DQs, Russian Soldiers, Cherry Pickers, NoCheat Merkins, FreddieM’s, Starfish Crunches Mosey over to Field #1 for The Crossing: Low crawl x20 pacesBearpees x20 paces (Burpee every 5 BC paces)Lunge x20 paces Repeato to reach the end of the field Return across Field via Quarter Pounder: Sprint out to complete exercises, then run backwards to beginning25 yard line – x25 WWII’s50 yard…

No Q at 10 pm last night and YHC was still at the office. Sign up for Q and beat myself down out of anger at the current boss. Subsequent apologies to the PAX. Here is how it went down: COP30 SSH15 IW15 DQ15 Helicopters20 merkins80 LBC40 APDMosey to the bus loop for 10 minutes of burpeesMosey to the black top for 4 corners with 10, 15, 20 & 25 escalating reps at each corner, exercises includedHRMWWII sit-upsCrab cakesMonkey humpersMosey to the track for intervals, 30 seconds on, 30 second mosey, rinse and repeat until clock expiredCOT with YHC taking…

You are looking live at an unseasonably warm December day on the campus of the University of Richmond. This morning, fourteen men, and an energetic K-9, have gathered by the duck pond of one of the Southeast’s most expensive universities. Over the next 45 minutes, they will motivate themselves to run for forty-five, yes, forty-five consecutive minutes…beginning right here at 5 Richmond Way, and ending right here at 5 Richmond Way. Some of these men will decide to run six miles. Other’s four. Another group will trundle for five miles. But the story of the day is the addition of…

Seven gunslingers rode into Batteau looking for a tough fight…or beat down, hot potato style! COP-Swirly: SSH, Copper Head Squats, DQ’s, Imperial Walkers, Helicopters, Hip Flexers (sorry, not certain of the F3 name), Merkins Bleeder: Mosey to bottom of hill to lake path. Run to first light post perform 10 Merkins, 2nd light post perform 20 squats, 3rd post perform 30 Box Cutters. Rinse and repeat till completed full lap around lake. Faceplant: Partner up. Start at bottom of hill, one partner begins the trek uphill stopping at each street light for Burpees, starting With 5 at the first, increasing…

Three PAX posted for the first Punisher of December at the usual time of 6 PM Eastern and two hours before the network TV broadcast of a 1964 (respect) holiday-themed, stop motion animation program involving a reindeer. Initial mosey under the trees for COP with Imaginary Jump Ropes, DQs, Hillbillies, Cherry Pickers, Helicopters, and Arm Circles. Jog to the eastern edge of the front school yard for Triple Check alternating Al Gores, Reverse Planks, and weaving around the holly bushes and back. Mosey around the school to the outside wall of the second grade classrooms for sequence involving 10 rounds…

The SOJ crew has decided plant a HDHH on this side of the river to see if anyone is willing to cross it to join us for a drink or two. Late notice but I think word has leaked out over the past few weeks. No pre-run or workout, just straight to the bar on Wednesday This Wednesday 12/11 – 5:30ish – ?? at the new O’Tooles in Midlothian, 13919 Midlothian Turnpike

8 arose on an early Sunday morning to kick the day off the proper way! Route was from Urban Farmhouse out to Timberwolf and back. Awesome effort by all!

While the rest of the trailoholics were off frolicing in the woods, I made sure that the downtown trails were secured. Picked up a Sunday semi-regular in the Gentleman Farmer (cant remember his real name) and we ran Forest Hill. It was glorious, but ET’s was lonely. Lab Rat Apologizes…

5 Warriors and a speedy dog hit the misty morning at River run this morning. Some got 5 plus, some got 4 plus, some got 3 plus, fun was had by all!

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