F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

YHC arrived at 05:15 to see Swirly pacing in the parking lot. No Big Blue. Swirl Y ran over from DP. Spit’s car was already there. Spit banged out 9 plus miles today, including 4 before Breakfast Club. Sounds like Early Risers training to me. On the way back, YHC had to wait the whole time for the Six. Conveniently, I was the Six. At one point Double Mint noted that PAX members keep thinking he is me. Sorry brother, you ain’t me. Plus, it’s not really a compliment – for you that is. Great job today fellas – way…

9 Davillians and one sojourner showed up to assist YHC in closing out his fifth Q of the week. Spoiler alert, there was a theme! Mosey to slightly different part of the parking lot for COP: SSH, LBC, Merkin, Freddy Mercury’s, arm circles, DQ. Mosey to field for 4 corners: run to first corner, 40 LBC’s, bear crawl to second corner, 40 SSH, run to third corner, 40 Freddy Mercury’s, bear crawl to start, 40 low, slow squats. Adjourn to picnic area and count to 25! Skullcrushers (25 each leg), derkins, dips and calf raises, plank for the six. Mosey…

Nine of the faithful posted at GridIron last Saturday. Yes, it is horrible how untimely this post is. But, sh** has been crazy. In any case, YHC (Johnsonville) took the Q that morning, and this is sort-of kind-of what went down — COP Warmup with SSH, DQ, Imperial Walkers, merkins, LBCs, etc. Mosey toward pillars stopping at the bus road for traditional curb crawls up to 6 and back down. Standing mountain climbers. Continue mosey to pillars. Line up against pillars. AMRAP rounds for 45 seconds, with 15 seconds rest. Last 4 move to next available pillars between AMRAPs. Rotate…

A mighty 9 posted for the Twin Team episode of the Week of Wojo. What awaited the PAX was a heavy humid ground and pound beat down. Kicking it old skool on an elementary school black top never disappoints. The PAX seemed concerned about the the many tolls a week of Q-ing can take on YHC, but before I could truly wallow, it was 5:30 and it was Go-Time. Mosey to the Bus Loop for COP COP Welcome, F3 Disclaimer, Exercise time. 10 DQs (Saab Style)15 Russian Soldiers20 Imperial Walkers15 Windmills , Helicopters The Thang Exercise 1- Unnamed Countdown Workout…

18 strong posted at RAMM for either a normal run, an early run, or a ride on two wheels. Routes: 4 milers: Commonwealth to Monument to Arthur Ashe Blvd and back 5 milers: Commonwealth to Monument to Allison St. and back 6 milers: Commonwealth to Monument to J.E.B Stuart monument and back A simple route from a simple Q! Numberama, Namearama, Announcements and Wedding Singer took us out. Announcements: Get your Dogpile and Mosey On T-shirts on order while you can! Next Roller Coaster/HDHH is July 24 at Palani Drive at 6pm. Continue to pray for Helix’s daughter and several…

Eight men shook off the fartsack and fought through the humidity to help YHC with his first Anvil Q. Mosey to area by flagpoles for COP: SSH, merkins, arm circles, LBC’s. Mosey to inner courtyard, where we would stay for the rest of the time. Pull out the cards, time for some fun. PAX took turns selecting cards, first set of exercises was ranger merkins, mountain climbers and alternating side squats, do 5, 10, 15, 20 LBC’s, then 10, 20, 30 and 40 LBC’s. Repeat this sequence with squat thrusts, oblique crunches, and backward lunges, then standing lunge, Helix squat…

11 humans and one canine posted for the The Forge episode in the Week of Wojo. While crossing the Willey Bridge you could just feel the punch of the SOJ humidity hit right in the face. YHC knew the PAX would get soupy this AM. Mosey downhill to the circle, past the football stadium, stop at each parking lot light for 2 burpees. A lucky 13 = 26 burpees buy-in. COP 12 DQs15 Imperial Walkers15 Russian shoulders15 Arm Circles and reverso The Thang Mosey up to the nearest parking lot (Bus Loop according to Google Maps). Exercise 1 – Triple…

Reunited and it feels so good! 3 noble warriors fought through the malaise of the midweek. Here is how it went down. COP 25 SSH15 IW15 DQ15 helicopters20 HRM40 2x LBC AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 secondsHigh pullsHalosKB swings Weighted squatsOverhead shoulder pressesAMRAP challenge/version 2 – rotation of 4 exercises, same drillSkull crushersSit ‘n pressesWeighted American hammersOverhead pullsCOT with YHC taking us out Ground and pound day with YHC nursing a sore Achilles. Solid…

10 Warriors rose from the Fartsack to hit the pavement running this morning at Timberwolf. COP Helicopters x 10 SSHs x 20 Copperhead Squats x 10 LBCs x 30 Flutters x 10 Mosey to bottom of Bus Lot Partner up – Dora Partner Run to bottom of hill and back Other Partner Exercises – 100 Curb Merkins, 200 Squats, 300 LBCs Lunge Forward to Light Pole, Lunge Bakcward to Second Light Mosey to Light Pole Alley LightPole Alley YHC and each Pax gets to call and exercise at each pole. Start at First pole, do called exercise, run to last…

Eleven ESPY watchers posted for 45 MOJ (Minutes Of Jena). Blood flow was on the brain. Here’s how we worked it out. Foreplay: Backwards mosey to COP – Imperial Walkers / Helicopters / Arm Circles / Alabama Prom Dates / Scorpion Kicks Hubba Hubba: Cult of Personality (was called). Three rounds of 12 minute sets. Each round has two unique exercises. 15/15 10/10 5/5. Traverse to the other side and back. AMRAP. Round 1: Merkins and 2-count Mountain Climbers. Run across field and back. Round 2: Rosalitas and Hello Dollies. Bear Crawl across tennis court and crab walk back. Round…

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