Tuesday, October 8
F3RVA
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F3RVA
Always 70 and Sunny
»Category: "Richmond, VA" (Page 3)

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Bonus Mile

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By on Richmond, VA
  • When: 10/5/24
  • QIC: Big Rig
  • The PAX: Big Rig

Premature Acceleration is going to be long runs for the next few weeks. Today was not an exception. The plan was to get 6 miles in before Goyne Hard started, I got a good run around the neighborhood, then on to the Thomas Dale Football stadium. The gate I usually sneak in was locked. I headed back towards Iron Bridge Rd then decided to go back to find another way in. Found an open gate and snuck in a lap on their cushy track. Then I had to push the pace to get back to the flag in time for…

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Broga… Back at Goyne Park

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By on Richmond, VA
  • When: 10/5/24
  • QIC: Mudslide
  • The PAX: Big Rig, Beaver, Mudslide

2…. At the end 3 came to iron bridge for a little broga. Big rig and I were still heated up from the run earlier(I was pouring with sweat and soaked). I have a few people I follow via YouTube for yoga workouts this morning was one from Travis Elliot. We did a short, almost 12 minute power yoga session with sun salutations, warrior 1 and humble warrior at the end stretching for the groin and hip area. Once I am warmed up, a pose I can do is double pigeon(yes there is such a thing). That feeling when you…

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Kotter Q

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By on Richmond, VA
  • When: 10/5/24
  • QIC: Florence
  • The PAX: Big Rig, House Party, Beaver, Mudslide, Florence

5 men assembled for a Kotter Q with a little taste of the Academy. Here’s what happened : Mosey to football field Disclaimers and F3 Mission Statement Warmarama Academy Style : YHC leads the rep count. If the number called out by the PAX is incorrect or there’s bad form or someone moves to the next rep too son then all PAX restart the count back at 0 : 25 Squats (No mistakes on these) 25 HRM’s (Had to restart back at 0 three or four times) 25 Butterfly Situps (Had to restart one time I think) THE THANG :…

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Gerry Meandering…

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By on Richmond, VA
  • When: 10/3/24
  • QIC: Saab
  • The PAX: Choo Choo, Beaver, SugarSock, Hitchhiker, Pucker, BT, Shakedown, Upchuck, TYA, OBT, Seymour, Anthrax, 1-800, Swirly, Saab

A formidable 15 descended upon Mary to see what geriatric-friendly workout would be dispensed. After paying homage to the Esther Williams and the Land O Lakes butter lady, the pax partook in the following: Run out and back stopping for burpees while partner performs rotation of dips, derkins,and incline merkins. Triple check: balls to wall, WWIIs, Bernie out and run back Descending Dora’s: LBC’s (300), Flutters (200 2-count), Merkins (100) Courts: Bear Crawls, Crab Walks, Polar Bears, Crawl Bears…stopping in between the course for a few minutes of Mary (abs) Finish with some burpees NMS: This is the most extensive…

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Out and back

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By on Richmond, VA
  • When: 10/4/24
  • QIC: 1-800
  • The PAX: Pigskin, Hitchhiker, OBT, BT, Swirly, The Yankee Aggressor, Swiper, Saab, Splinter, Chippendale, Bootleg, Garbage Plate, No Tools, By Product, Wheelie, Mongoose, 1-800

17 runners and riders met in the teacher parking lot at Mary Munford for this week’s edition of RAMM and RAMM Gears. While the riders discussed their route, YHC issued the runners their routes. Route 4s: https://onthegomap.com/s/cj288qej 5s: https://onthegomap.com/s/7jv72bdj 6s: https://onthegomap.com/s/8lljrb17 Announcements OBT launching tabata workout on Mondays at St. Christopher’s track, starting this Monday, 10/7. See PreBlast for details. TYA leading group to the Bridge on Saturday 10/26. See TYA for details. Prayers Continued prayers for Fudd’s sister Mary and family. Prayers also for the people and communities impacted by Hurricane Helene. YHC took us out.

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Put some Udder Cream on that Broke Clown!

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By on Richmond, VA
  • When: 10/4/24
  • QIC: Dr Tryhard
  • The PAX: Orange Crush, Rosie, Bullseye, Rodeo Clown, Brickhouse (FNG), Last Call, Senior Frog, Don Draper, DTH

The gloomy hill of TwinTeam beckoned 9 fearless warriors to sup at her table of adversity. It’s DTH on Q, so all talk of cigars and sherry in the Lounge were quenched with more reps and running than anyone predicted. Here’s how we snuck a finger full of the secret sauce (AKA, udder cream): The THANG: WARMERAMA: Mosey laps and circle up in front of BWE Welcome & Disclaimer A smattering of DTH top to bottom IC Reps F3 REVIEW: Mosey up to the TwinTeam Culdesac PAX Plank up for a low-hold review of the F3 Mission, Credo, and 5…

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Raintree Lake and a Joke

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By on Richmond, VA
  • When: 10/4/24
  • QIC: Whitesnake
  • The PAX: Mr. Rogers, EF Hutton, Handshake, Gypsy, Lighthouse, Blue Moon, Upchuck, Whitesnake

A rabbi and a priest went for a walk in the park, and strolled by a large lake. Suddenly the rabbi said: “Let’s go in and do some ‘baptism’, the water looks really clear!” “But we don’t have swimsuits” the priest told him. “So what?” replied the rabbi, “Let’s go into the water as God created us.” The priest thought for a moment and then agreed with him. They took off their clothes, laid them on a piece of grass at the edge of the lake and went in for a short dip. After a few minutes they left the…

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BeaverQ

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By on Richmond, VA
  • When: 10/4/24
  • QIC: Beaver
  • The PAX: Choo Choo, Toll Booth, Beaver

Mosey long way to COP -DQ’s, DeadMan Hang, Arm Circles, Reverso Scorpions, Freddie Mercs, Wilson’s Wife, Fudd’s Wife, Merkin’s The Thang Redbone!   Nancy Kerrigans, burpee for every “Come & Get Your Love”. Choo Choo thinks this should be in the Iron Pax Challenge.   Triple check -1st man Curls, 2nd man shoulder press, 3rd man (timer) runs across soccer field and back. Carry coupons to hill Coupon Carry  Uphill – Burnies and Downhiil – forward 20X’s Rifle Carry coupons back to flag Plank on coupons for F3’s mission and 5 core principles. Numbers and Names Announcements-Daddy Daughter Dance coming…

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Don’t Skip Leg Day

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By on Richmond, VA
  • When: 10/4/24
  • QIC: Lurch
  • The PAX: Tzatziki, Stud Finder, TSG, Oyster, Hermey, Crabgrass, Mudslide, Lurch

Leg day is an essential part of a well-rounded workout routine. What better place to ensure the legs get a good workout than Satan’s Hill? Warmup CoPMoseySide Straddle HopsHelicoptersWindmillsWater WheelsUkrainian SoldiersImperial WalkersStanding Quad Stretch OYOKnee Pulls OYOMerkins Cocaine Bear CrawlBear crawl to the back of the parking lot stopping at each white line to do a Merkin. Mosey BTTF for a Triple Check1. Runner to the back of the parking lot2. Side Hops over parking lines3. Copperhead Squats Mosey to Satan’s Hill for a Triple Nickel5x Wojo Squats (slap pavement on each rep)Run to the top of Satan’s Hill5x Wojo…

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A Hearty Appetizer

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By on Richmond, VA
  • When: 10/3/24
  • QIC: Boberry
  • The PAX: Big Rig, Crabgrass, Boberry

The latest edition of the Graveyard Shift featured quite the beatdown in preparation for round 2 at Timberwolf. After a standard warm up we got straight on to it: run 2 laps on the track 25 merkins run 2 laps on the track (faster than the last 2) 25 merkins rinse and repeat until we reached 3 miles and 150 merkins. Great push today by all pax present!! NMM I’ve really been enjoying this AO. A lot of great options. But the best part is the group of guys out there pushing each other a little extra each week!

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