Richmond, VA Archives - Page 1461 of 1461

F3/LEAP Launch Preblast: Building the Blocks in Old Dominion

By Disney on September 19, 2014

When: 09/20/14
QIC: Blue
The PAX: Men of Richmond

This past week, Tim “OBT” Whitmire has been in the capital of the Old Dominion actively laying the groundwork for the LEAP of F3Nation into what will now be F3/Richmond. We have men ready to lead, and now is the time to plant the Shovel Flag and build a great new AO in the Commonwealth. There’s good reason why the men of F3 Nation are passionate about bringing this model of Fitness, Fellowship, and Faith to Richmond: this can have IMPACT on you and the people around you. Having fun and going hard with other men of like mind is…

Invading the West End — Pre-launch Workout #3

By OBT on September 18, 2014

When: 09/18/14
QIC: OBT, Conspiracy, Bleeder
The PAX: Johnsonville, Conspiracy, Bleeder, Toga, Orville, THE Yankee Aggressor, Han Solo, OBT

Aye! Feeling adventurous after two mornings in Short Pump, a record 8 RVA pax planted the #RaiderMade #OBT3000Series ShovelFlag at Mary Munford Elementary in Richmond’s West End for pre-launch workout #3. The Thang: OBT leads jog to Warmup COP on soccer field: SSH; Imperial Walkers; Merkins; Mountain Climbers. Handoff to Conspiracy … Conspiracy leads 11s, featuring a pairing of Merkins (with a Derkin option for the adventurous) and Little Baby Crunches. Handoff to Bleeder … Bleeder heads straight for the tennis courts, where he leads slalom jumps inside the service alley from the baseline to the net on three of the…

Richmond, Meet The Dirty MacDeuce

By OBT on September 17, 2014

When: 09/17/14
QIC: OBT
The PAX: Bleeder, Johnsonville, Conspiracy, OBT

Aye, four pax answered the call for Day Two of the Richmond pre-launch training, gathering once again at Pouncey Tract Park. The Thang: _ Jog to middle school football field for warmup COP: SSH x 20, Larry Craig x 12-plank-Peter Parker x 10, High Dolly x 20-hold 6 inches-flutter kicks x 10 (illustrating how exercises can be strung together with little or no rest to intensify sequences). _ The Dirty MacDeuce: After each set of three exercises, run a lap around the football field track I. Merkins x 12, LBCs x 12, Mountain Climbers x 12, run a lap II.…

Begin the Begin — Pre-Launch #1

By OBT on September 16, 2014

When: 09/16/14
QIC: OBT
The PAX: Nuke (Jack Woodfin), Lewis Biggs (nickname TK), Doug Henigin (nickname TK), Toga (Trent Romans), Orville (Will Wright), Jeremy Derrico (nickname TK)

Aye, six Pioneers posted for the first pre-launch workout of F3/Richmond at Pouncey Tract Park in Short Pump. The #EmotionalPrius arrived early from the West End, carrying OBT and Nuke, who planted the Shovel Flag and did some stretching. The Thang: Jog around parking lot. Warmup COP: Side Straddle Hops (SSH) x 20, American Pushups (Merkins) x 12, Flutter Kicks x 16, Low Slow Squats x 10. Run to backside of Short Pump Middle School, planking along the way to keep the pax together. Middle School Bus Lot — Ark Loader: Lunge Walk; Bear Crawl; Crab Walk; Burpee Broad Jump.…

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