Tuesday, September 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

The Iron PAX eagle landed once again at Twin Team and boy did it deliver for the elated 8 that posted. One would think that someone active in the construction world would not struggle to find a standard 38-40 lb cinder block, but….. YHC found himself at Home Depot on a Thursday night. With brief mumble chatter regarding the early launch at 5:15 and the workout that awaited the PAX, it was time to boogie. Slow mosey with coupons to the Rapids Stadium Track for brief COP: DQsImperial WalkersCopperhead SquatsArm Circles in both directions The Thang – Iron PAX Challenge…

17-18 Knights Templar cast aside superstition and embraced a run on Friday the 13th. Today was a dry brewery tour making our way into Scott’s Addition and seeing the sights. North on Commonwealth and East on Broad. Turn left on Roseneath. 4s turn around at Veil. 5s and 6s head up to Moore and go past Vassen to Blvd. Turning right on the Blvd, the 5s take it to Grove and home on Grove. 6s, turn right on Leigh, a left on Roseneath, and a left on Broad before turning right on Blvd again enabling them to check out Ardent…

6 came out to Mechanicsville ES at staggered times to complete Week 2 of the Iron PAX Challenge. For some these was the second time there were completing the challenge. This is how it went down: Mudface and Chewy arrived at 5am to get started The rest of the PAX around 5:15 THANG IronPAX Challenge Week 2 – “Meatloaf’s Massacre” Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the track and the playground Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run…

Another gloomy Forge morning welcomed 5 vets to test their strength – in a you versus you world, here’s how we won: The THANG: Mosey to COP #1: x5 Merkins at each light running down to the culdesacF3 Welcome & DisclaimerDQ’s x10 ICImp Squat Walkers x10 ICCrab Cakes x10 ICMtn Climbers x10 ICLBC’s x20 ICFreddie M’s x20 ICFlutters x20 IC Mosey to Parallel Bars for COP #2: x3 Burpees every light en routeBearcrawl 75yards up rampModified Cindy – complete AMRAP in 10 minutes of the following: x5 Jerkins, x10 WWII, x15 Ball Dippers Mosey to Amphitheater for COP #3: Traverse…

https://www.youtube.com/watch?v=DsqvVCm7VqY Seventeen steely eyed quants gathered at the hardpan known as 45 Minutes of Mary for a brief discussion on biscuits and the ‘ville where they are made. No time for questions, off the Q went with nary a sound. Regardless, the hoi palloi followed to home plate for a welcome, disclaimer, and reminder that the only barrier to entry is counting to 20. The following recap is close enough to reality: COPDon Quixote x10Burpee x1Copperhead Squats x15Burpee x2American Hammers x20Burpee x3Swimmers x10Burpee x4High Knees x15Burpee x5Imperial Walkers x20Burpee x6Freddie Mercuries x20Burpee x7Jump Squats x10Burpee x8Something else xSome numberBurpee x9Something…

5 grizzled veterans showed up for a Doozy Q at Timberwolf to learn a couple new steps for some and a refresher coarse for others. COP – Mosey to the bus parking lot Cherry Pickers, DQ’s, Helicopters and Man Killers Mosey to end of lot for Bat Wings (Arm circles X20 IC, Reverse X20 IC, Seal Claps overhead X20 IC, Seal Claps In front X20 IC arms up the whole time. With Shoulders primed and ready move to the wall for ascending balls-to-the-wall – start in balls to the wall position walk down and out to plank position 10 merkins…

3 men and YHC showed up for a promised workout, and instead got this: COP–SSH, merkins, helicopters, DQ, LBC’s. Pick up KB and mosey to track at the back of school. First up, find a partner for catch me if you can, one partner runs the track, the other lunges doing figure 8’s, when they meet, switch off, keep going until the lunger finishes one lap. Switch over to four corners (of an oval), walking doing around the worlds between stops: 20 goblet squats, 15 halos, 20 clean and press, 15 American hammers. Mosey to front of school, which is…

5 strong posted for Roller Coaster this evening and here is how it went down… Husky and Kubota – 1 shorty loop TYA – 1 long loop – 1 short loop Circle K – 1 long loop – 1 medium loop Swirly – 1 long loop – 1 medium loop – 1 shorty loop Well done guys ! Especially coming off BRR – strong work! Nice to see TYA’s doggie Bagel – great to have Circle K back out with us on a Wednesday night – always a pleasure to see Husky and Kubota. It was surprisingly warmer than expected…

On the evening of September 10th, YHC sat at his kitchen table reading the F3 blog, looking up exercises (new ones…not just the standard issue Merkin), practicing the proper cadence sequence, making note cards (it’s not just for Wilson) and designing a 9/11 themed work. Come 530am Wednesday morning following the mosey and circle up for warm-up all planning efforts vanished from YHC’s brain and the PAX was left with mush and duhhh…The plan for the warm up was alternating exercises first 9 reps, then 11, then 9, then 11. That would have been cool…What came out was a hodge…

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