F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

A Band of 7 warriors (and one pup) spent 45 minutes in the Prison Yard. This is what (vaguely) transpired. COP – handful of the usual suspects Four Corners – or really two corners, squared with a 1/2 run around the parking lot each time Bear Crawl between spaces and 1 Merkin x 26 Parking Spaces (DTH pointed out it was essentially just a Polar Bears through the parking lot) 2 laps around the parking lot Jump Squats x 5 x 26 spaces 1 lap around Parking Lot 50 WWII’s OYO Run Lap? 100 LBC’s 1 Burpee per parking spot…

Route was North Bank, then Buttermilk. Some did Potterfield v. Some Belle Isle. Some ran the hardstand. Some ran 10. All strengthened. Pavarotti took us out NMS – quiet day enjoying the humidity and slight cool down. Slightly slick stones. Get some!

The 5 core principles of F3 on display across the RVA region today as #HIMs decided to wake up and take the DRP. It was one of those mornings as a Q that you know there is a VERY real possibility that not a single pax may show up as driving rains from a named tropical storm passing right over the area at launch time. Yet on the other hand, it is one of the those mornings as a Q that you know the mission of F3 is to plant, grow and serve small workout groups for men for the…

Four stormchasers braved the remnants of TS Isaias to see what Dr. Tabata, inventor of the beer bong and a gnarly HIIT protocol, had cooked up in his lab for them. Here’s the post mortem: Warmarama: mosey to the parking lot for IW x 20, DQ x 10, Russian Soldiers x 20, WWIIs x 20, Freddy Mercuries x 20 The Thang: Tabata workout: 20 seconds AMRAP, 10 seconds off x 8 for each: merkinssquatsamerican hammersdipsMOSEY ‘ROUND THE FIELDS — DRIVING RAIN NEVER FELT SO GOODflutter kicksmountain climbers Happy Ending: 10 burpees OYO BTTF for 60 Seconds of Mary, numbers, names.…

Three fearsome fellows, and one knucklehead, decided to run in the midst of a tropical storm. NMS In the interest of safety YHC abandoned his original plans and chose a safer “figure 8” loop that remained on the well-lit – yet flooded campus…. All finished Safe, Sound, and Saturated. Saab abides

4 horseman got together for a light run. 6 mile run – Bro Code. Pump, Burnside, Glen Eagles, Shire, Church, Waterford West, Rutgers, Park Terrace, Three Chopt, Pump. Roger Roger took us out. NMS – After meeting up with Gypsy we started on a run. For the first few minutes we talked about whether folks were up for 5.5 or so. 5.5 sounded good. Then Gypsy said, I am surprised that all these AOs are 45 minutes I know a place where they are all 60 minutes (Roger Roger didnt hear him). Looking at the crew, we were solid horsemen…

Warm up Triple Check- One person runs to top of Satan’s Hill and back. One alternating 10 curls and 10 squats with rock. One alternating 10 Jerkins and 10 LBCs. Run up Hill and do 1 Burpee at first mailbox, 2 at the second, 3 at the third-up to the 5th mailbox. Back down the hill. Run up Hill and do 6 WWII’s at the 6th mailbox, up to the 10th. With Rocks 2 rounds of 10 curls, 10 tricep extensions, 10 shoulder press, 10 squats, run to the stop sign and back. Finish with 6 minutes of Mary. Great…

Apparently in search of a little heat and humidity, eleven posted for Saturday’s GridIron. Warmup at the empty end of the parking lot with Invisible Jump Ropes x 25, Don Quixotes x 15, Hillbillies x 15, Helicopters x 15, Suzanne Somers x 10 (each side), Alabama Prom Dates x 25, and….Arm Circles. PAX divides into three groups – two with four guys and one with three. Each group picks an animal name – on this day, these were Honey Badger, Rabbit, and Dog. One guy from each group completes two burpees and then jogs towards the main park entrance finishing…

5 runners and “supposedly” 2 walkers/ruckers arrived to get in their pre Tropical Storm miles Runner – 4 1/2 to 5 mile Route through Giles and Giles Farm, Loop around Craney Island (skip the hill on Ashlar Pl except for Opus). The back on Atlee Station and over the bridge. Run down Atlee to the Bojangles, loop around Rutland to Rutlandshire and Combs Dr back up the bridge and finish with a loop around the Atlee HS parking lot. Walker/Ruckers – Arrival time (no clue), miles (no clue), finish time (no clue). Some photos were posted on FB messenger but…

A cool nine regulars attacked the day with nary a triple check to be had, but plenty of questions.  Here’s what transpired. Mosey to the near Third Church parking lot. COP (IC) Dead Man’s HangDQsCopperhead SquatsMonkey HumpersJazzercisesSSHsMerkinsSuzanne Somers LLBCsSuzanne Somers R Mosey to the far Third Church parking lot Matriculating Down the Parking Lot Merkins + 1 at each parking spot (1,2, 3…14)Reverse Crunches (1,2…12)Jump Squats (1,2…18)2ct Mountain Climbers (1,2…11) Mosey to Silverspring Dr Burpee Road – 1 Burpee per SUV (liberally classified) Cross Forest to Paris Dr WWII Highway – 1 WWII per SUV up to Lindsay Dr Mosey…

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