Richmond, VA

Who doesn’t love a block party?

By Toga on April 30, 2015

When: 04/30/15
QIC: Toga
The PAX: Conspiracy (LIFO), Splinter, LockJaw, Bleeder, TYA, Wilson, Oyster, Toga, Pucker, Ricky Bobby, Swirly, Garbage Plate

12 posted for a truly beautiful morning just to lift cinder blocks. Fun was had by all, and here’s how it went down: Blocks held overhead for mosey to center of soccer field for COP: 20 SSH, 20 split jumps, 20 Don Quixote, 20 Rosalitas, 10 merkins Mosey to soccer field end line and partner up for blockfest: One partner curls while the other runs half field and back. Flapjack with each partner doing 3 sets. Repeato for military press, tricep extensions, block burpees, sumo squats, and a new exercise where you pass the block between your legs, switch legs,…

Burpees, Beast, and a Reggie

By Lug Nut on April 29, 2015

When: 04/29/2015
QIC: Lug Nut
The PAX: Bleeder, Conspiracy, Donar Kebab, Earthworm, Lug Nut

The Pax was 5 strong venturing into the gloom on a beautiful morning The Thang Mosey down the bus stop lane COP 25x SSH 25x imperial Walkers 25x Crab Cakes 30x Little Baby Crunches Mosey to middle field 10 minutes of burpees Yep 10 min of burpees Mosey to the football field Beast Merkins Monkey Humpers Don Quixote’s Hillbillies Weezy Jefferson Deep Knee Bends Mosey to corner of track Lunge 100 m Jog corner Sprint 100 m COT Moleskin Great to see Earthworm at SOT. He’s always bringing the max. Somehow he survived an automotive tussell with Bleeder on the…

Merkinfest 2015

By Big Tennessee on April 28, 2015

When: 04/28/15
QIC: Brain Tumor
The PAX: Wedding Singer, Loose Goose, Lockjaw, Splinter, Conspiracy, Johnsonville, THE Yankee Aggressor, Swirly, Oyster, Doner Kebab, Sippy Cup, Quickdraw (FNG), Toga, Lugnut, Wilson, Ricky Bobby, Iron Curtain

A strong and dedicated PAX of 18 showed up at NoToll on this beautiful morning for a little modified push-a-rama. THE THANG: COP SSH x 21 Don Quixote x 25 LBC x 30 Merkins x 10 Copperhead Squat x 20 Mosey to parking lot for 4 Corners (x2). The pace was determined by the lead group doing Squerkins. Squerkins x 10 (alternate positions during second loop) Squats AMRAP Military Merkins x 10 (alternate exercise on second loop) LBC AMRAP Mosey to soccer field for the Merkin Ladder. Start at x 20 and descend to x1 with 50 yd sprints…

Time Check

By Chum Bucket on April 27, 2015

When: 04/27/15
QIC: Chum Bucket
The PAX: Conspiracy, Bleeder, Swirly, Wedding Singer, and TYA

PAX of six this morning for The Punisher workout. It went like so: Mosey to initial COP for 15 each of SSHs, Forward Arm Circles, Backward Arm Circles, and Standing Mountain Climbers. Deployment of 13 Acres Baker’s Dozen – designed for 13 exercises at 13 stops on the Linwood Holton Elementary School grounds. Exercises included Squats, Merkins, Hello Dollys, Alternating Lunges, Wide-Grip Merkins, Rosalitas, Squat Jumps, Close-Grip Merkins, Alabama Prom Dates (thanks BT), Standing Donkey Kicks, Carolina Dry Docks, Flutter Kicks, and Mountain Climbers. Complete 13 of the first exercise and 7 of the others (baker’s half dozen) – move…

F3 Arrives in Greece

By THE Yankee Aggressor on April 27, 2015

When: 4/27/2015
QIC: Fudd
The PAX: Fudd, Airborne, Chair Force, Stofferika, Kenny G

Pretty sure this is the first F3 workout that has taken place in Athens, Greece but I might be mistaken on that. 1 LIFO (Fudd) and 4 FNG’s posted to the site of the first modern Olympic games in Athens, Greece. This is where the first marathon was run way back when people were still wearing Toga’s (shout out to the mayor of Grumpsville). For those of you that don’t know your ancient Greek history, the first marathon took place after the battle of……bet you can’t guess……. Marathon!…… that took place 26.2 miles northeast in 490 BC. One badass warrior…

Johnsonville’s Return to Q

By Johnsonville on April 27, 2015

When: 04/25/15
QIC: Johnsonville
The PAX: Earthworm, Lugnut, Wilson, Johnsonville

Four posted to the #Gridiron, F3Richmond’s later Saturday bootcamp. Lugnut planted a shovel flag, and Johnsonville took the Q after a very long “vacation” to allow broken ribs to heal. THE THANG: COP SSH x 35 Merkin x 15 Slow Squats x 15 Partner Leg Pushdowns x 25 Mosey to grassy knoll near Striker fields 10 minutes of burpees Mosey back near SF 2 sets of Partner Leg Pushdowns x 25 Mosey to football field 4 additional minutes of burpees Mosey to entrance of school Modified Triple Play — Pair up. On partner does people’s chair while the other bear crawls about…

Here Comes the Sun & a Red Corvette

By Bleeder on April 25, 2015

When: 04/25/15
QIC: Bleeder
The PAX: Swirly, Splinter, Toga, Conspiracy, Pelosi 5-0, Snowden, Oyster, Lock Jaw, Saab, Sippy Cup, Donor Kebob, Bleeder, Chum Bucket, Wilson

14 strong posted just before Sunrise, including one LIFO, and one Kotter, The THANG Mosey to Circle for some parade Laps 1st COP 20x SSH 20x Mountain Climbers 20x LBC 10x Merkin Mosey to 2nd COP 20x Flutter Kicks Mosey to 3rd COP 20x Rosalitas NoToll 5 Burpees Al Gore Touchdown Mosey to Center of Bridge 50x Deep Knee bends facing east 50x single leg knee bends each leg Watch sun come up to east Mosey Back to Other side of Tolls 4th COP Plank & Dead Cock roach Mosey to Amphitheater, Ten Times Run to top, 10X Durkins, on…

Pick your poison

By THE Yankee Aggressor on April 24, 2015

When: 4/24/2015
QIC: THE Yankee Aggressor
The PAX: TYA, Bleeder, Wedding Singer, Pucker (FRNG), Saab (FNG), Lockjaw, Sippy Cup, Conspiracy, Swirly, Brain Tumor

10 strong and fast posted for a Friday morning run, including one Friday Run New Guy and one FNG. Weather was a little chilly for this time of year, but perfect for a run. The Thang: Pick your poison – 4, 5, and 6 mile loops with a .3 mile extra credit at the end. Everyone head towards Grove and take a right. 4 mile loop run to Sauer and turnaround, 5 mile loop run to Thompson and turnaround and 6 mile loop run to Roseneath and turnaround. All run to Three Chopt, turnaround and head back to shovel flag.…

Fantastic 50!

By Lug Nut on April 23, 2015

When: 04/23/15
QIC: Ricky Bobby
The PAX: Wedding Singer, THE Yankee Aggressor, Pucker, Scream, Bleeder, Oracle (FNG), LugNut, Lockjaw, Swirly, Fudd, Johnsonville, Doner Kebab, Orville, Brain tumor, Splinter, Garbage Plate, Ricky Bobby

The Thang 17 came out this fine morning for a little shake and bake in the gloom! The warm-up count and cadence was a little off due to the extreme overnight aging of the QIC and first time Q jitters. One (FNG) Oracle- posted and received a good first timer beat down. Hope he won’t be one and done! Mosey to trees @ corner Grove and Commonwealth COP Fantastic 50 25 don Quixote 25 side straddle hop 15 LBC 20 Imperial Walkers 25 side straddle hop Mosey to street Double Applesauce – Indian run to Cary Street Mosey to Tennis…

Surprise, surprise, surprise

By Lug Nut on April 22, 2015

When: 04/22/15
QIC: Lug Nut
The PAX: Brain Tumor, Wedding Singer, Chum Bucket, Sunshine, Lug Nut

5 strong men posted to the Gloom, here’s how it went down The Thang Mosey to the field behind the school COP 20x SSH 25x Hillbillies 20x Crab Cakes 30x Little Baby Crunches Mosey to the track Joey Logano 4 laps around track, each corner do 40 lbc’s Leaders rotate back to last guy each lap 40 hello dollies 40 deep knee bends 40 carolina dry docks Triple Nickle Moses Malones step jumps (on tire) jog around press box Mosey to parking lot Johnny Cash Rotate through Pax (2x) COT Moleskin BT was a little disappointed when…

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