Richmond, VA

Over the Hill(s)

By Wedding Singer on May 7, 2015

When: 05/07/2015
QIC: Wedding Singer
The PAX: Lockjaw, Garbage Plate, Splinter, Brain Tumor, FNG- Ponzi (Chris Judd), The Yankee Aggressor, Toga, Doner Kebab, Wedding Singer, Swirly, Fudd, Bleeder, Conspiracy, Pucker, Lug Nut, P Squared, Quick Draw, Snowden

Bleeder planted the flag and 18 faithful posted for Lockjaw’s 40th birthday. The thang: Mosey to center field, COT: 40 side straddle hops, 40 little baby crunches. Mosey to corner of field, Over the Hills – pair up. First guy runs the 1 K loop around the school, second guy attempts 40 burpees. Second guy runs 1 K loop, first guy attempts 40 burpees. Plank. Mosey to circuit track – 1/4 mile loop. First guy does 40 pushups, second guy runs. Switch and repeat. plank Mosey to corner tennis court – first guy takes a lap around full basketball and…

Where’s Wilson????

By Wilson_RVA on May 6, 2015

When: 5/6/2015
QIC: Wilson
The PAX: Loose Goose, Wedding SInger, Kozar (FNG), Ricky Bobby, Lug Nut, Clooney (FNG) & Wilson (LIFO)

Six brave men started the mosey on a BEAUTIFUL morning, then Wilson came rolling in as if he were auditioning to drive for Bleeders race team. Then it became 7! The Thang: Once Wilson got caught up to the PAX he reversed directions…….yes with Weinkie in hand. Mosey to rear of school for COP. At this point YHC was tying his shoes and did not realize we had TWO FNG’s. Wedding SInger GLADLY pointed this out and started the disclaimer. Once YHC got his bearings straight, it was all about getting started! Burpees – 6 OYO (kind of) SSH -…

Steph Curry MVP

By Döner Kebab on May 5, 2015

When: 05/05/2015
QIC: Döner Kebab
The PAX: TYA, Choo Choo, Splinter, Conspiracy, Toga, Brain Tumor, Lug Nut, Shooter (FNG), Lock Jaw, Ricky Bobby, Iron Curtain Viral, Loose Goose, Wedding Singer, Bleeder, Swirly, Rapunzel (FNG), Sippy Cup, Oyster, Wilson, Döner Kebab

F3 started in Charlotte…so did Steph Curry. Curry’s Plays of the Year (Click it, you’ll be glad you did!) In celebration of Steph Curry being named the NBA’s MVP, 21 strong gathered in South Richmond this morning for a Steph Curry-themed workout. It went down as follows: The Thang: COP – 30 SSH, 30 LBCs, 15 Merkins, 15 Imperial Walkers, 30 Slow Bending Squats Mosey to NE Soccer Field Burp & Merk up to 5, repeat 5 then descend for 30 total Merkins Line up on side line for The Davidson Wildcat: Burp & Merk up to 8, with a width…

Dude, Where’s My Flag?

By Chum Bucket on May 4, 2015

When: 05/04/15
QIC: Chum Bucket
The PAX: THE Yankee Aggressor, Swirly, Bleeder, Wedding Singer, Conspiracy, and Fudd

Seven strong for a warm, clear Monday morning that went like so: Mosey from front parking lot around to the bus circle for the COP – 15x Ball Dippers,15x Hello Dollys, 15x Carolina Dry Docks, 15x Don Quixotes, and 15x Imperial Walkers Jog to front field for running warm-up including 30 yards (the width of the school building) x 2 High Knees, 30 yards x 2 Butt Kickers, 30 yards x 2 at 60%, 30 yards x 2 at 70%, and 30 yards full go. Jog to front parking lot for Clock workout – 12 stations along the parking lot…

Ladies, Welcome to the PAX

By Conspiracy on May 2, 2015

When: 05/02/15
QIC: Conspiracy
The PAX: Hardywood (FNG), Loose Goose, Swirly, Conspiracy, Wilson, Garbage Plate, Splinter, Crumpet, Snoden, Saab, and Bleeder

A PAX of 11 strong posted in the gloom to meet their match: the ladies. Probably the most hyped workout ever at F3 RVA, the ladies were hand-picked and harvested specifically to throw down a challenging 60-minute workout. 8 feet in length, and ranging from 3 inches to 8 inches in diameter, these were not your average ladies. Inspired by Chum Bucket at the F2 a few weeks back, YHC decided to bring every gimmick possible to get the PAX out this AM. THE THANG Mosey over to the far circle, navigating around the dell and through tents set up…

Standing Firm

By Earthworm on May 2, 2015

When: 05/02/15
QIC: Earthworm
The PAX: Johnsonville, Cheetah, Groh, Wilson, Conspiracy, and Earthworm

Three of the PAX #PreGamed at 0640, a fourth joined us at 0700, and two #Double-Dippers (one with the #Ladies) sped over from the #DogPile for some #GridIron action on another beautiful morning in the West End. The Thang COP – 25x SSH, 25x Don Quioxtes, 25x Deep Slow Squats, 25x imperial Walkers, and 25x Standing Side Crunches (“Bobbleheads”) Mosey to the #Mound for 10 minutes of Burpees Mosey to the pavilion at the parking lot for Dips Tabata Mosey to field events venue inside track for 25x LBCs, 25x Rosalitas, 25x Dollys, and 25x Alabama Prom Dates Mosey to…

Peppermint anyone?

By THE Yankee Aggressor on May 1, 2015

When: 5/1/2015
QIC: THE Yankee Aggressor
The PAX: Bleeder, Pucker, Saab, Lockjaw, Sippy Cup, Conspiracy, Swirly, TYA, Loose Goose, Wilson (JIT)

10 dedicated strong runners showed up to RAMM this morning for a quick morning stroll. Weather was 70 and Sunny (or maybe 50 and raining). The Thang: PAX run from shovel flag to Grove Avenue. All take a right on Grove, three routes, 4, 5 and 6 miles, dealers choice. 4 mile loop turn around at Sauer, 5 mile loop turn around at Thompson, 6 mile loop turnaround at Belmont. All run to intersection of Three Chopt and Grove, turnaround and run back to the shovel flag. Moleskin The PAX continues to complain that the mileage that the Q is…

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…

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