F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

Nine pax gathered this morning at DaVille’s flagship AO to greet the day.  A promise of movement was given as the Q mentioned that gloves would be a good idea.  The Q also made the decision to follow his watch this morning, since neither his wife nor TYA were present to tell him he was wrong….which allowed time for Abacus to float in to the parking lot and round out the pax: Warmup:  Parking lot tracers (obviously) COP: SSH Imperial Walkers with increasing cadence Don Quixote’s….obnoxiously slow arm circles Merkins LBC THANG -Burpee Blvd:  Starting at Atlee Station, run down…

14 F3 giants and 1 eager FNG posted to NoToll this last day of February 2017, maybe expecting a little rain but certainly expecting a beatdown and YHC tried to deliver with the tried and true Old Glory. After a quick disclaimer and brief explanation for the FNG, the PAX was off and running to the back of NoToll and for 2 laps (1 mile) around the fields with OG leading the way. After a brief moment to plant the SF, YHC set the timer for 20 minutes and the PAX went to work with Hardywood and Rosie taking the lead…

Take the bat cave entrance, cross the shopping center, and down Westham Station Road (WSR). Take a right and ascend Panorama, then down. Continue down WSR to Old Bridge Road – go up and ascend Highland at the fork. Back down to the fork and ascend Old Bridge. Return to WSR.  4 milers head back to the SF.  5 milers climb Panorama and back.  6 milers continue out WSR and climb South Ridge Road to the top; then return to the SF. Sippy Cup did a fine job taking us out. NMS: YHC was contemplating a Mardi Gras themed run…

Two Redwoods Posted this am at Batteau, neither of which had signed up to Q, but both willing jumped into the role with a hot potato COP SSH 25x, Crabcakes 20x, Don Quixote 20x, Freddie Mercuries 20x, Merkins 10x, Imperial walkers 20x, 5 Burpees OYO. Mosey to the rock pile. Grab rock and carry it down the steps to the lake. 3 sets of 20x crossover pushups, mosey up steps to the platform and 1 min of step ups with rock. Mosey over to grass near tennis courts for Throw a Rock, Touch a Tree. Lift rock up and throw…

An unsuspecting crew of 6 posted for some slightly different exercises at The Punisher.  Here’s how it went down: Mosey to basketball court for standard issue warmup COP. First evolution = 10 yd escalator run.  PAX completes an EMOM of escalating 10 yd shuttle runs.  Min 1 = 1 10 yd run, min 2 = 2 10 yd runs, …. up to 17 before we couldn’t finish within the minute 2nd Evolution= ground and pound for time: 4, 30 sec sets of merkins (30 sec rest between sets), repeato for bench hops and squats 20 sec sets of core exercises…

RVA PAX.  One of the best things about F3 is the 2nd F.  As part of YHCs contribution to this wonderful thing we call F3 RVA, March HDHH will be held at Splinter’s house on 3/15.  M’s and 2.0’s are welcome. YHC will be grilling burgers and dogs for everyone to enjoy.  Drinks will be available for those who enjoy liquid refreshments.  In order to prepare the appropriate provisions, please register your intent on the form below. For those interested in doing some hill repeats, we will meet in front of YHCs house at 5:30.  Others are welcome to arrive…

Five of the faithful and two Kotters posted on a glorious pre-spring morning at Gridiron. Johnsonville took the Q as leadoff hitter, and this is how that went down (more or less): THANG: Warmup with ssh, merkins, imperial walkers, and LBCs Mosey up to track. 10 burpee broad jumps along track. Hillbillies in cadence 10 burpee broad jumps along track. don quiote in cadence 10 burpee broad jumps along track. 25x pole smokers 10 burpee broad jumps along track. Run 1/4 mile around track OYO. 10 burpee broad jumps along track. arm circles in cadence Next in the Q batting…

6 brave souls braved the cold to take on Murph Monday! On this cold morning for the Murph Monday here is how it went down….. Mossy around the school and the track for a mile to get to the main playground. 10 rounds of the below with each round consisting of the following exercises. 10 pullups 20 Merkins 30 squats After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in…

One shy of 11 PAX arrived for a trail run along the scenic James.  Here is the rundown: Route A:  North Bank, cross at the new bridge, then take Buttermilk trail on back. Route B:  Above, but add-in Forest Hill loop Route C:  Above…repeato YHC can’t begin without making mention of TYA who is on the DL today, and thus the inspiration for today’s BB title.  Get well Brother. Most of the PAX opted for option A, while Lab Rat, Hat Trick, and Saab ventured off through Forest Hill.  TClaps to HT for both pushing through the miles and expressing…