F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

20 F3RVA regulars and 3 FNGs started the weekend the only way we know how, by escaping the fartsack and posting at Dogpile.  This is what we did, I think: Mosey to middle of field at Carillon for COP.  Exercises were Invisible Jumprope x 20, Don Quiote x 10, Little arm circle and big arm circles x 10, x 5 respectively. Mosey to Rusty Cage fro 1/2 Murph.  Pullups x 50, Merkins x 100, Squats x 150 Mosey back to middle of field for Escalator.  PAX spilt in half. 1st floor – Run to end of field, 2nd floor -…

Several late PAX members rolled in right at 5:30a. HPC started the workout as the last door opened. Mosey around the church. STOP! Pirates! – 6 Burpees on the way commemorating the 6 years Patrick spent in slavery after being captured by YHCrish pirates. Continue to parking lot near pavilion. COP St Pat’s day is always the 17, so: 17x SSH 17x LBC 17x Copperhead Squats 17x Hillbillies 17x Leprechaun Jacks! (crowd favorite) Due to the fact that Patrick lived 1600 years ago, some of the facts may be lore or symbolic.  There is a legend that he chased all…

17 of Friday’s Finest and 1 FNG showed up for some miles, but left with so much more.  YHC switched things up today with a scavenger hunt with a St.  Paddy’s Day theme. Pax divided into Team Honey Do and Team Sippy Cup.  Each team was given their clues and they needed to map the most efficient route to the way point, find the prize, perform an exercise, and move on.  First team back to the shovel flag with all four prizes and all of their team wins. Clues were provided to mask the location, but here is where we…

Six of the faithful posted at CircusMaximus on this cold morning, kettlebells in hand. Johnsonville took Q, gave a stark disclaimer, and the took the pax through a workout along these lines: THANG: warmup with random numbers of ssh, don quiote, imperial walkers, mericans, lbcs mosey to northwest corner of school quick COP arm circles elevens consisting of KB swings, run about 50m, pole smokers plank sequence mosey counterclockwise to faculty parking area southwest of school. waive to police officer elevens consisting of lawn mower pulls (each arm counted separately) and WWII situp with KB press WhiteDeer led plank sequence…

Sixteen convened at Mary Munford for the second annual F3RVA March Madness.  No surprises this year, just a beatdown followed by some hoops.  Here’s how it went down: Single line jog to the basketball courts to claim our space for the next 45 minutes.  Four left hand layups followed by 4 right hand layups.  Line up military style for COP. COP SSH – 20 High Knees – 20 Butt Kickers – 10 Defensive Slide – 10 Floor Slaps – 10 Dive for the Ball Reverse Flutters – 15 The Thang 4 corners.  Break up into equal size groups and disperse…

Two PAX members took advantage of a quick run prior to HDHH.  One more joined wearing denim leggings and accompanied by two of his 2.0s.  Route was fairly simple: – Proceed to Broad Street for quick episode of frogger – Mosey down Broad to West Club – West Club to FitzHugh – FitzHugh a ways then turn around and come back Moleskin YHC wasn’t sure anyone was going to take him up on the run before HDHH.  Leave it to Singer to show up strong.  Ronnie was wearing jeans and athletic shoes and decided to join us.  His 2.0s were…

21, including 1 FNG, came out on a windy winter morning to WDog on the ides of March. YHC aimed to keep the pax moving to fight off the cold. COP – SSH, DON Qs, LBCs, Merkins, Hillbillies. Mosey to Carillon for Assault on the Carillon- Start at the Star- Run up Carillon, 20 of an exercise at a side of the Carillon, back down to the Star. 5 Burpees, then back up again . Timed for 20 minutes. 4 Exercises were Derkins, Donkey Kicks, Jumpsquats, Freddy Mercurys. Partner up to Wheelbarrow up Carillon stpes, 1 Merkin each step. Then…

Five of the faithful posted at SOT on a bitterly cold, windy morning. Johnsonville (YHC) brought out the SF, and the workout went something like this: THANG — brief warmup with ssh. ElizabethWarrenRun 2x around school counterclockwise with lead runner carrying Old Glory and the trailing runner counting to 20 from the time of the last flag handoff to the time trailing runner breaks forward. 20min standard RVA Old Glory (20x mericans, 20x jump squats, 10x burpees, 20x WWII situps). ElizabethWarrenRun 2x around school clockwise with lead runner carrying Old Glory and the trailing runner counting to 20 from the…

Five strong men arrived a the MANNdate to enjoy the sunny and seventy weather (that is a lie, it was COLD this morning) while challenging each other to be better. COP SSH x 30 IC LBC x 10 IC Arm Circles 10 small 5 big IC reverso Turkish Get Up Challenge Timer is set for two minutes. Number of TGUs is increased by one each round. Remainder of the time is filled with secondary exercises. This is done until the number for the TGUs cannot be done in the time allowed. Secondary exercises were: low pulls kettle bell swings clean…

5 frozen fighters (no FNGs… I wonder why?) and their cars slid into the partially frozen parking lot this morning at DaVille and fired up a beatdown to try to stay warm. The sunny and 70 degree fun fest went something like this… Mosey down the Atlee high school road to the back near the football field and circle up on the side of the road. 100 SSHs, 10 merkins IC, 20 imperial walkers, 10 merkins IC, 20 don quixotes, 10 merkins IC, arm circles (10 small / 5 large – reverse), 10 merkins IC Mosey to the road for…