F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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Corned Beef and Hash came over to the west side from the wall this morning looking for a Friday run with Gomer Pyle’s help on the route we were able to get in some running for both paces. Light house and Hash ran at a faster pace and logged about 5.5 miles while the remaining pax ran 4.5 miles and as a special bonus (thank you GP) an additional .5 miles around the school to log in about 5 and 6 miles respectively. The 4.5 mile route is below, Hash and Lighthouse ran further down Pump then returned and caught…

3 locals and 1 traveler met at BWES this morning to see what Doozy might have in store Mosey to the playground for COP Hang from a bar and stretch those back muscles, DQ’s, Helicopters, Imperial walkers, Merkins, LBC’s 5 Pull-ups, 10 merkins (X3) Mosey to basketball area Four corners (prostitute) – 10 Burpees, 20 squats, 30 lunges, 40 calf raises Mosey to JRHS parking lot Parking lot crawls, bear crawl to the first line do 1 merkin, bear crawl to the second line 2 merkins repeto until 10. What goes up must come down crab walk with LBC’s at…

Nine posted for this week’s Punisher. Meet up in the Holton for a few minutes of conversation, then mosey to the nearby tall grass for Circle of Pain with 20 x Imaginary Jump Ropes, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Helicopters, 10 x Suzanne Somers (each side), 25 x Alabama Prom Dates, and 20 x Arm Circles (small only, forward and reverse), with three Burpees before each of the exercises. Restart mosey across the front parking lot and into the grass near the front of the school for Deck of Death. Pick a card from the…

2 Davillains decided to slow thing down today and went for a walk intend of a run. Got in about 2 miles which exploring the newer townhomes of Rutland looking for the cut through to get across the railroad track. Couldn’t find so we will have to ask Spike about that one. Will on the walk Corned Beef and YHC solved all the issues of fatherhood so you are welcome SPIT ON THAT!!

Attila Today was a celebration. Everyone’s favorite bag of hot air and flatulence turns 60 today. The PAX was promised a workout with limited cardio, and White Deer delivered. Here is how it went down: COPWhite Deer SSHHelicoptersMerkinsAPDLBCBoat/canoe60s – matriculate around the bus loop 2x performing 60 reps of 6 exercises, with a run of the bus loop in between lapsCurlsSit ‘n pressesLawnmower pullsKB swingsKB pole smokersOverhead pulls3x checkRun the bus loopMerkinsWWII sit-upsCOT with YHC taking us out HBD to White Deer!   He is loud, obnoxious and vulgar, but there is not a more faithful friend.  If you ever need…

The Forge School welcomed four pupils of the Gloom for a Field trip day. According to the hazy red sunrise, here’s where the PAX ventured to find their beloved beatdown: The THANG: SLAUGHTER START: Bearpees – x10 reps of bear crawl x5 paces followed by a Burpee COP #1: Circle up for the usual Tryhard Warmerama – a comprehensive review of the Lexicon, getting everything stretched and warmed up, top to bottom COP #2: Mosey the 1/4 mile to Tyhard’s House Grab a couple Bricks and mosey to the bottom of THE Stratford HillBRICK DORA:x100 Shoulder Tap Brick Merkinsx200 Brick Am.…

Behold the return of Shark Week, 20 brave souls arrived at the AO for a water filled beatdown. THE THANG Run to the Field at Mart for COP, “Standard Shark Week F3RVA disclaimer” 20x SSH, 10x Merkins, 20x LBC’s, 15x Arm Circles TYA Lead the run to the Field in front of the Church for a BEAST filled with Merkins, Knee Bends, single knee bends & Burpees Swirly Lead the run to the Pool. 100x Wet World War II sit-ups OYO Sharks and Minnows, TYA and Swirly Lead Sharks A long dissertation and discussion of how to actually play Marco…

YHC was able to arrive early to set up a make shift Gym in the Parking lot of First watch, here is what went down for 9 F3RVA brothers: COP Mosey lap around parking lot and circle up for: 20 SSH, 10 DQ, 10 Hill Billys, 10 Russian Soldiers, 10 imperial Walkers, 20 4ct American Hammers, 11 LBC’s, 10 Alabama Prom Dates, 11 dying cockroaches, 10 Scorpions, 20 merkins. THANG 8 stations were set up for the Pax: Station 1- Jump Rope, Station 2 – curls with Band, Station 3 – LBC’s, Station 4 – Shoulder extensions with Band, Station…

Once a month YHC made it a point to continuously improve upon several core exercises… Merkins, Pull-ups, Squats, and running… and when all four powers are combined, you get a MURPH! YHC warned via slack all unsuspecting folks and two studs showed up to prove what they got for the MURPH. Even though the numbers were thin the intensity was not lacking. YHC is happy to report that these studs finished everything in under 40 minutes. Nice work guys! YHC having just toured AO’s the past week all over the beaches of North Carolina came back with all sorts of…

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