Thursday, October 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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An eager eleven came out to Mary on a beautiful crisp fall morning for an old school beatdown. COP: SSH, Don Qs (saab approved), Russian Soldiers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks. The Thang: Start at corner of Grove & Westmoreland. Run up Westmoreland stopping at each large tree for 5 HRMs all the way to Cary. Partner up for 3 sets of 20 PLTs. Over to school side for Triple check: Donkey Kicks, Reverse Crunches, & run to fence & back. Mosey to Tennis courts: few rounds of Bear Crawl & lunge then run back. YHC did not make PAX…

Another Q, another fabulous five to tackle the morning with an enthusiasm unbeknownst to mankind. Here is how it went: COPSSHIWCherry pickersHelicoptersArm circlesScorpion kicksMerkinsLBCAPDKB ladder – series of four exercises, starting at 10 reps and moving down to 1 (which really turned into 10), followed by a chaser of 10 lawnmower pulls (each arm)Squat thrustersCurlsSit ‘n pressHalos5x checkRunWeighted lungesRomanian dead legsOverhead pullsFlutter pressesCOT with YHC taking us out Great work by the PAX today. Gypsy dropped by to do all running activities during the 5x check. Good to see our brother as he trains to kick tail. Announcements Happy Hour…

3 cool guys (literally) took on the day the right way with a killer potato COP — Mr Holland (lots of fun exercises) Mr Holland — triple check 1) run the track2) accomplished and strong? 3) sit up pressesYardsale 11’s 1 deep squat, karaoke to the other side, 10 calf raisesyou know the rest of the drillOpus triple check1) bear crawl out, run back2) DK’s3) HalosDon’t drop the frickin soapHold kb away from bodywhen you drop it run lap and do 10 merkins — repeato 3xboat canoes just because Fun cold potato this morning! KB’s are hard when one hasn’t…

8 of F3’s finest men gathered to celebrate a guest Q. Little did they know while one Keydet was down for the count from a Geri Covid Booster that the a younger Keydet had done a back end deal and grabbed the Q. This is what transpired: Round 1 – Mailbox Challenge – various exercises at mailboxes: Merkins on the Left and WWII’s on the right from S Ridge to River and then opposite on the way back. Mosey from Ridge down to the bottom of the hill doing various exercises at political yard signs (opposite exercises at opposing candidates).…

After being out of the loop recently, YHC signed up for the Q to jump start things. After posting I then realized that comes with writing a backblast , minor changes to Wordpress or how my computer treats it were ironed out and here we go. With my name on the Q sheet the PAX did not know what to expect but with some renewed Q-drenaline going we were able to knock out some miles on the track. Mosey down to the lower parking lot to try to get out of the wind, no such luck, with a warmup featuring…

4 strong posted for WDOG this morning and here is how it went down. Warm ups – Mossy Practice field by the outdoor stage : team up groups of 2 – 1 partner run to the fence and back – the other begin the exercises with the coupon – exercises include – block burpees – overhead press – curls – bench press – squats Rusty Cage : 3 sets – burp ups – chin ups – pull ups Jerkin bar : 3 sets jerkins and dips Mossy Pole smokers : 5 leg lifts run to the end pax holding 6…

3 guys showed up for something a little different. Here is what transpired COP — not sure what we did — didn’t write it down… Spider merkins8 sets of 8 different merkins on a curb. Sometimes we had one hand on the curb, then we had two, then one foot, etc. BeasticideRun the damn beast but run it as a suicide. 6 of each exercise always returning to the start after every stop.Jump Squats, SSH, LBC’s, Merkins, IW’s BurpeesBack to the Flag for some stretching, numbers, names, etc. Great time with the boys this morning! Beautiful weather for a beatdown!

Prime numbers suck, but we still welcomed a late arriving Handshake with open arms. A small, but mighty PAX assembled at Heartbreak Ridge for a boot camp beat-down. Here is how it went down: COPSSHDQIWHelicoptersArm circlesSuzanne SomersMerkinsLBCMosey to the tennis courts for 4 sets of partner wheelbarrows with 10 derkins at the endMosey to the black top for a four corners with 10, 15, 20, & 25 reps at each corner, repeating with the following exercisesHRMReverse crunchesMonkey humpersCrab cakes (2 count)Mosey to the front of the school for a 5x checkRunWall sitShoulder tapsWWII sit-upsStorm squatsCOT with YHC taking us out…

The dark and cool gloom was conquered by 7 bearers of Light. The Journey: Q arrived about a minute late, but the PAX had already started a brief warm-up loop in the parking lot. Long mosey to the lush and very water saturated rear field of the AO. 4 Corners-esqe Leap-Style Circuit: Corner 1: PAX lines up single-file adjacent to a corner while maintaining an exercise, and last man does an exercise then runs to the front of line.Last Man: 10 Hand-release Merkins | PAX: WW2’s100x Monkey Humpers at the arrival of the next corner Corner 2: PAX lines up…

We have had some veteran complicated routes on Spider Run lately. YHC did some recon on Monday afternoon to confirm some distances for the 4, 5 and 6 milers. TYA had mentioned that we need some Grove Avenue workouts and with the Hill up UR drive, this makes for a nice workout route so here is the Plan. Everyone starts up UR drive then a right on Campus Drive, this turns into Towana Road and becomes the access road after you cross Three Chopt. We all stay on this road until we reach Grove Ave and you run East on…

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