F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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3 SOT regulars or what used to be the regulars found themselves together at The Source to see what Doozy had on the books for today Mosey to bus loop COP DQ’s, Dead man Hangs, Helicopters, Cherry Pickers, Imperial Walkers, Russian Soldiers Mosey to Door #1 Alternating doors – Merkins and Squats 33 doors total with 20 having an A and a B side. The number on the door is the number to do. PAX liked it so much we cheerfully decided to do it again but with SSH’s and Plank Jacks instead BTTF – Hold 6″ for a Ab…

5 Gents and a dog hit the streets of Midlo on Sunday and crossed paths at a safe distance. Rosie is rumored to have hit 13 miles, Gumbo knocked out 10 plus, followed up by Hitchhiker and Honeymoons 7.5 miles. Duke got 4.5. Strong work gents, love seeing things getting back to normal slowly!

7 Beasts showed up to NM clubhouse today for a hot potato. Passing the tater became quite the game this morning as several PAX had options up their sleeve. COP – SSHs, Copperhead Squats, Merkins, Arm Cirlces, LBCs, Scorpion kicks, Flutters Wilson- 4 Corners – 10 Merkins, 20 WWIIS, 30 LBCs, 40 Squats POG – Escalating Mailbox Suicides – All the way up to 6! Beaker – Dora – Runner and 400 SSHs Hermes – Build a beast – An array of kickboxing, merkins, WWIIs, and jump squats! Back to the Flag – Round of Mary Numberama, Namearma – Hermes…

8 socially distant regulars and 1 travel warn social distancer + 1 happy dog came together for a Doozy Q at No Toll and this is how it went Mosey to back tennis courts for COP DQ’s, Helicopters, Copperhead Squats, Snake Bites (L&R), Inverted Scorpion kicks, Regular Scorpion Kicks, Merkins Mosey to pavilion at the soccer fields elevens, 10 incline merkins cross the field for one squat jump, so on and so forth Mosey through the back woods to the MACC parking lot for some 4 corners Corner 1 – 10 Rosaletas, Corner 2 – 20 Hello Dollies, Corner 3…

A hearty crew of five with two 2.0s welcomed another beautiful day at Heartbreak Ridge. Here’s how it went down: SSH Imperial walkers Arm circles Don Quixote Merkins Holly Dollys LBCs Next, mosey to the track-side pull up bar. Each man does pullups while the pax does incline merkins. Quick saunter to the track for four corners. First corner 5 burpees, 2nd corner 10 merkins, then 15 jump squats and finally 20 two-count mountain climbers. Reapeto – except increase reps to 10, 20, 30 and 40. Mosey to the other side of the school. First – wall sits and balls…

Today is the Feast day of St Elmo, patron saint of sailors and abdominal pain. 8 holy pilgrims joined to celebrate his life. St Elmo, back in the day. St Elmo’s Fire — Play ye olde song from back in the 80’s — during the verse, crush some LBC’s, during the chorus spell the words “St Elmo’s Fire” with your legs. During the bridge hold 6 inches. COP — Imperial Walkers, SSH, Copperhead Squats Time for some history — St Elmo was alive in the late 200’s and was martyred in 303 right before TYA was born. St Elmo was…

Dirty Dozen descended upon UR for the often used, but newly anointed “El Duderino” route. (See instructions from prior week below….) https://f3rva.org/2020/05/05/like-choking-a-goose/ Announcements: Thoughts go to out to EF Hutton’s dad who is undergoing abdominal surgery today. Saab abides

YHC was excited for a true sunny and 70 evening at Punisher and 73 degrees with minimal humidity, it was perfect for the Tabata 10! Here is what went down: COP We had a quick warm up of 20 SSH, 10 DQ, 10 Russian Soldiers…time to roll as we have 40 minutes of 4 minute Tabata sessions with minimum rest between. The THANG The Tabata is a 4 minute work session of 8 reps of 30 seconds (20 seconds of a AMRAP workout followed by 10 seconds of rest). We did the following 10 Exercises: Merkins – 10 reps then…

A guideline-friendly ten made it out for Saturday’s GridIron. Warmup in the parking lot with 25 x SSHs, 15 x Helicopters, 15 x Don Quixotes, 15 x Imperial Walkers, 10 x Suzanne Somers (each side), and 15 x Arm Circles (small only, both ways). Mosey across the wooden bridge into the park and halt at the hill. Complete three Burpees followed by a Crawl Bear for ten hand placements and a Bear Crawl back. Pause briefly for everyone to finish round one and begin round two. Repeato for ten rounds. Jog around the pickleball courts and through the treeline to…

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