F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

4 Davillians came out to enjoy a cool start to June with a morning run. The loop was through Giles, Giles Farm, Craney Island, then loop back for around 5 miles Colonial 70 training is now in full swing. Opus has a great game plan by following the Garmin half marathon training. After he completed 8 miles yesterday he still came out and ran half of the time. T-Claps brother! SPIT ON THAT!!

With a slight chill in the air, 9 red hot warriors gathered in the Gloom to form what resembles a PAX at Hoedown. With no Q on the sheet someone suggested that we make it a Doozy Q and YHC was willing to oblige. With no plan of attack lets mosey to get us going, on to Bodos place (Bodos was nowhere to be found) DQ’s, Helicopters, Cherry Pickers, Imperial Walkers, 1 penalty burpee OYO for Doozy’s mistake, possibly some other things but I can’t remember. Mosey to corner for 4 corners prostitute Corner 1 – 10 Merkins, Corner 2…

https://www.youtube.com/watch?v=S_LGZUmD2Hk Vinny Baseball was born at Batteau, so it only made sense for it to depart from Batteau. Was glad to be able to have BT experience what others have so eloquently described: “F*$^ me! I’m so tired of being sore” – Hardywood (5/5 rotten tomatoes) “Fun for the whole family” – Upchuck (there aren’t enough tomatoes) I think ‘Ole BT got his groove back. Hero pitches were thrown. Hero cuts were taken. What a beautiful morning for some calisthenics, infield and BP. -Vinny Dykstra

One year ago I came out to my first F3 workout- The Murph. So I figured I’d show some anniversary love by doing it again. Run a mile 10 rounds of 10 Jerkins (no pull-up bar in NewMarket), 20 Merkins, 30 squats Run another mile Finished in record time with 15 minutes to spare so we did some core work, 2 rounds of donkey kicks, finished with a few rounds of curls with rocks (Wilson picked one that was 100 lbs 💪🏻 ) Great work guys! Glad to lead this group and be a part of F3.

13 PAX met at Mount Trashmore on a beautiful morning – enjoying a break from the humidity and temperatures in the mid-sixties. Warm-up included: arm swirls, Abe Vigoda, through the tunnel, slow squats, squats, side straddle hop. PAX moseyed to the hill and did one (or two, depending on speed) sprint up the hill, around a vent, and back down. Mosey to the 1st picnic shelter for 1st round of a memorial workout for the 12 people killed and four injured in the VA Beach shooting one year prior. PAX did 12 reps of four exercises: burpees, plank jacks, merkins,…

Two groups of 10 (and TYA) posted to see Vinny off to Charlottesville (at least that is what I am going with). The encore: COP: Mosey to and around the traffic circle to enjoy the new (and poorly laid) asphalt. Introduce myself to the audience, and away we go. Swirly Hangs x 10 / Helicopters x 10 / LBCs x 10 / Scorpion Kicks x 10. Beast Theater: Mosey to our coupon dealer Penny to negotiate some coupons. Back down to the amphitheater for Beast Theater. On the way up the stairs, carry the coupon as you wish. On the…

9 guys came out for a da-pile hot potato. Spit led things off — COP — DQ, Helicopters, LBC’s, Am Ham, Arm circlesThunderstruck — one merkin every time the word thunder is sung in the song (only 31) Hand off to Helix — Bus loop fun He called it Coming Round the Mountainrun out 10 poles do 10 merkinsadd 10 of an exercise till we get half way round. take away an exercise until we get all the way around.added 10 squats, then 10 mountain climbers, 10 am ham, 10 dirty dogs, 10 burpees (110 merkins) Pavarotti’s turnsashay around part…

3 men showed up to the Anvil on a drizzly morning for a hot potato Q. Mr. Holland with the first Q COP at the chamberSSH x 20Don Quixotes x 10Russian Soldiers x 10Helicopters x 10LBCs x 20Merkins x 10Mosey to back of school for some triple checkPartner 1 – run up the hillPartner 2 – balls to the wallPartner 3 – squatsMosey back to the chamber for more triple checkPartner 1 – run the inner lap Partner 2 – incline merkinsPartner 3 – WW2sQ passed to Opus for yet another triple checkPartner 1 – run the inner lap w/…

Two of New Market’s finest posted on sultree drive with a sultry morning to greet them for the billy madison back-to-school beatdown. Nancy lead off with a typical assortment of COP stretches, merkins, LBCs and such. With sweat angels already on the ground inside of 5 minutes, we were off to the end of the lot to do The THANG. It included boulders to rock our biceps and our shoulders. 3 exercises (1st and 3rd repeat) before each of 12 rotations. 6 rotations were lead by Nancy “the Rock” Lopez and included exercises followed by a run around the perimeter…

4 willing participants showed up without masks at Twin Team, bright eyed and ready to see what Doozy had on the schedule this is how it went Mosey to JRHS student drop off area COP DQ’s, Helicopters, Cherry Pickers, Imperial walkers, Copperhead Squats, Snake Bites (right & left), Rosalitas, American Hammers, Man Killers, (5) burpees Mosey to student parking lot #1 – large perimeter of the parking lot 4 corners, 10 – merkins, 20 – dips, 30 – plank jacks, 40 – Carolina Dry Docks Mosey to lower classman parking lot – large perimeter of the parking lot 4 corners,…

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