F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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A familiar number for this KB AO, but some different faces. With no Q on the schedule, YHC served as host. On a humid and dark morning, 3 noble warriors and their assorted weights tackled the gloom. Here is how it went down: COP30 SSH15 Russian soldiers15 helicopters15 HRM20 Suzanne Somers, each leg25 APD30 2x LBCCatch me if you can – KB style in the bus loopOne man does 10 burpees then runs to catch up with his partner who is double barrel carrying 2 KBsRinse and repeat 3xTriple checkBear crawlLawnmower pullsHalosAMRAP challenge with four exercisesDecreasing rest intervals for each…

What started as an evening idea that got passed around to a few amigos, developed into a plan of action…a plan of destiny. For today there would be some redemption and soreness. Saab arrived with a heart full of enthusiasm and vigor. According to legend it went a little something like this. Mosey to other side of the parking lot and Swirly started us off. 4 Corners Corner #1 5 X 10 sets of merkins, corner #2 5 X 10 sets of merkins, corner #3 2 X 25 sets of merkins and corner #4 5 x 10 sets of merkins.…

9 mostly young warriors headed out to the gloom of Huguenot High to get a good beatdown. And in honor of Scrooge’s special birthday, we embarked on a 21 themed workout. I was initially disappointed to not see Scrooge at the COP. But right after I made a comment about it, he showed up 30 seconds later:) COP – Run to bottom parking lot, 21 SSH, 21 Freddy Mercuries, 7 Don Quixotes, 7 Helicopters and 7 arm circles First Exercise: Four corners with 21 heels to heaven, 21 hand release merkins, 21 2 count mountain climbers and 21 WWIIs; mosey…

A strong 9 posted in the darkness of MannDate with bells in hand – 7 regulars and 2 Summer Tourists, including a clueless Q trying to recall old KB exercises. It came back like riding a bike, sort of, and it went something like this: Mosey (walk with KBs held high overhead) around the parking lot and over to the lighted area by the front door of the school for COP, including: Don Quixotes (sans KBs)Helicopters (sans KBs)Halos IC both directionsGoblet copperhead squatsStaggered merkins – IC first with right hand on KB then with leftLBCsSit and press THE THANG 11s…

Come one, come all! Many of you have gotten to know Mouse Trap over the past 4 months as he quickly became a fixture after his April debut at Twin Team.  Here’s your chance to come and support a brother (read: bring your mumblechatter — he’s gonna do his best Major Payne impression THIS FRIDAY 8/14 at Twin Team. Mouse Trap doesn’t pass a chance to post for others’ VQs and he’s probably successfully EH’ed more FNGs to F3RVA in his time with us than any other PAX member, so let’s return the favor for him! It may or may…

3 determined runners posted somewhere near launch time for a hot run. Everyone went on different jaunts, Lug put in 8.5 miles, Swirly 5.5 and TYA 4.5. Saab stopped by on his way home for a little 2nd F post run. Ok, so if anyone reads this post and are signed up for the summer tour, I might make them mad. I know a ton of people are on a quest to hit all the AO’s during the summer months. YHC is completely supportive of this quest and loves the opportunity to reconnect with PAX the are not typically at…

Twelve of the faithful posted at GridIron last Saturday at 0700. Johnsonville was the self-appointed leader for the morning, and decided to give the PAX a mosey-tour around the AO to reminisce through some of the pain induced over the last 5 years. YHC invited the PAX to make suggestions as memories came to them. Here is a summary of what went down (as best as I can recall): Mosey through the parking lot and across the footbridge. COP near the sand volleyball court. SSH in cadence. Mosey around back of the sand volleyball court. Per a suggestion from White…

Twas darkness and eerie silence that welcomed a handful of veteran gloom gladiators at WDog this AM. Little did they know that their Q was confined for many hours the day prior awaiting Jury Duty with only the F3 Exicon to keep him company… Here’s how DTH delivered bright novelty into an otherwise gloomy and mundane morning: The THANG: Mosey to COP #1: SmurfJacks x15 ICDQ’s x10 ICClock Dans x2 rounds (Lunge Rt leg 1-6, Lt leg 7-12, Squat between Lunges for 4-ct IC) …LIFO Hardywood appears and has no idea what’s happening…Angle Grinder x10 IC (Plank, touch knee, M, touch…

That was the question of the morning, as it was evident early on that Lab Rat neither posted nor read the backblast for No Toll from yesterday. I guess we can find out the answer potentially tomorrow at Mary or TWolf since we got round 2 in today. It was a nice morning, with a breeze and lower humidity. Seems like the southern terminus did not get the thunderstorm that we got in DaVille last night. It had the hard chargers ready to run this morning….right past the Q like they knew where I was going. Upchuck was quick to…

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