F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

13 veterans and 3 2.0 FNGs took on GridIron on a beautiful March morning, and it went something like this: THANG Mosey to Football field for quick disclaimer COP: SSHs, DQs, Arm Circles forwards & backwards, Hand Release Merkins, LBCs Mosey to pavillion next to beach volleyball courts Jacob’s Ladder: 1 burpee up top for every 5 dips down low. Ascend to 5 burpees, 25 dips and descend back to 1 & 5 Mosey to parking lot for parking lot tracers Mosey to Secondary Football Field for Polar Bear Challenge: AMRAP: Polar Bear or Bear Crawl for 2.0s…LBCs when your…

21 warriors rejected the fart sack and blazed a trail into Dogwood Dell for a beatdown that went something like this… Mosey to Swan Pond and find a location in the neighboring field COP (All IC) 100 SSHs 20 LBCs 10 Don Quixotes 10 Imperial Walkers 10 Copperhead squats Arm circles 65 SSHs Mosey to swan pond at the bottom of the hill – Partner up – One does dips while the other runs up the hill and does 10 burpees and returns – switch – continue until down to 1 burpee, rotate dips & copperhead squats at the bottom…

19 fighters parachuted into the parking lot this morning in order to engage in a beatdown together. The side bumps & laughter were interrupted by the call to arms and then into the workout that went something like this… Mosey to across the field to the far corner and back. COP (all IC) – 50 SSHs, 5 merkins, 20 imperial walkers, 5 werkins, 20 LBCs, 65 SSHs, 5 merkins, 10 don quixotes, 5 werkins, 20 copperhead squats, 5 merkins, arm circles, 50 SSHs Mosey to the pavilion and find a table. Crush It! 5 Skullcrushers one way / Turn / 5 Skullcrushers…

17 descended upon Mary each to run their selected distance, Prior to the saying “let’s go,” TYA was gone in an instant. With some of the PAX running to Three Chopt and return, It would take a lap around Mary as a 4-miler to earn. 5 and 6 milers however, had a different route to take, Down Iris, up Towana, and for some – a lap around a lake. Dutch and Phonics were, without question, the ones to try and out pace Although the remaining PAX were strong in running their own race. Rigid-Bleeder on his bike, and TwoCan in…

20 men took up residence in the Rise & Shine Diner at 6:30 am for a Third F throw down that went something like this… YHC started by stating, “Welcome to F3. My name is The Carpenter. I am not a certified trainer for this spiritual workout. You may think I am because I serve as a pastor but the only real certified trainer is Jesus. Jesus has given us his spirit who he called the great comforter or counselor. I like to call the Holy Spirit the great trainer. He will be our trainer today as I lead. This…

6 strong came out to the Circus on a non-spring like morning. What went down was: COP- SSH, Merkins, Flutterkicks, DQs, Arm Circles. 30 Swings. Mosey past the cars to length of parking lot for The Beast. 6 Exercises were: Halos, Curls, Swings, Tricep curls, Situp presses, Cleans. Mosey to grass for Mary- Several rounds of Boat-Canoe. American Hammers, then 40 KB Swings. 15 more Situp presses. 2 min of Turkish Getups. 20 Swings, 20 AL honeymoons, 10 Merkin rows. COT & Atilla took us out. NMS – Smaller numbers at CM today. Apparently Cheetah was supposed to come but…

12 wayward souls emerged from the fartsack and posted for a Thursday morning beatdown.  Last vestiges of winter were apparent. The Thang: COT (take out by YHC), 6 minutes of Mary, backwards run to the tomato haven.  Double triple check, run to fence and back twice, balls to the wall,  and LBC’s  Mosey to the tennis courts.  Elevens.  First round jump squats and merkins, second round burpees and WWII setups.  Second round instead of running from end to end, run 1/2 way, bear crawl the rest of the way, run 1/2 way back and crab walk to the line.  Mosey…

1 brave F3 soul and the women’s track teams from UR and VCU showed up for a Wednesday evening hill run.  Weather was sunny and 70 and all the track ladies had their racing garb on.  TYA let the ladies lead the way and followed them for a 45 minute jaunt around Hillcrest. The Thang: Three extended loops around hillcrest.  West Hillcrest to Old Orchard to Hillwood up and back, to Chairman, to Pocahontas to Poplar, to Virginia, to East Hillcrest and repeat x3.  Loop is about 1.6 miles with a few hills along the way. NMM: Pictures of the ladies…

The week started with a PAX of six posting for The Punisher. The Thang:  Mosey to the Hermitage Road side of the schoolyard for the warm-up COP with 30 x Imaginary Jumpropes, 25 x Hillbillies, 20 x Don Quixotes, 10 x Leg Kicks (each side), and 15 x Arm Circles (small then large, forward then reverse). Jog to the blacktop.  Elbow Plank in the grass at the edge in a line.  First PAX member completes 50% sprint to the other end of the blacktop, calls out “go” to the next guy in line, then jogs back and assumes Straight Arm…

6 troopers threw their cars into parking spots in the front of Washington Henry elementary school, opened the doors, took out their kettle bells and launched into a F3 birthday beatdown this morning in the gloom. The fun-filled activities went something like this… Mosey to school entrance for COP all IC 5 merkins, 30 invisible jumpropes, 5 merkins, 20 copperhead squats, 5 merkins, 20 don quixotes, 5 merkins, arm circles (10 big / 5 small – reverso), 5 merkins, 10 sit-up presses with kbs, 5 merkins, 10 american hammers, 5 merkins Mosey to the parking lot Swing & Goblet Squat…