F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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All eight of the PAX were able to find their appropriate new parking spots, and met at the new hang out spot for 45 Minutes of Mary! Rumor was one of our own indicated he would lead this morning but he may have given too much blood and bowed out. The potato was ready and waiting and Swirly picked it up to start it off. In the light of the 100,000 lumen light fixture the Swirly led us in some stretches. Next the THANG started, everyone found a pole along the perimeter of the parking lot and there was a…

5 STRONG SOJ regulars posted at Timberwolf on a perfect morning to wake up the wolf. The last few weeks, attendance has been light with no one slated to Q, so there’s been a lot of potato’s in the air. After three weeks of tossing it around unprepared, YHC stepped up to take on just his third Q since joining F3 in July. Time to lead! Here’s what went down…then up…then down again Warmup: SSH x 30, DQ, Helicopter, Jazzercise (I practiced to try and match Nancy’s perfect form), 3 count butt-kickers, 3 count calf raises, cherry pickers, stretch C/R/L,…

The Forge was blessed with 2 HIM’s on IR fighting off the Fartsack to be with their brothers. Doublemint’s hernia surgery went well and he spent the time walking the perimeter listening to a podcast on how to remove hickies, while YHC created a routine for the day that would keep Fresh Prince from any sprints, jumps, or lunges… ie, a massive amount of arms and core. Here’s why the PAX wont be reaching anything overhead today: The THANG: COP #1: Rapid Fire Slaughter Start with a KNOLL LADDER before Fresh Prince’s predicable 0538 arrival:  Up and down the knoll, each…

Warmup: SSH, Hand Release Merkins, Heals to Heaven, Arm Circles Workout: Partner Wilt – One partner runs bus loop while the other does exercises. Switch places after each loop. Together do a total of 100 of each exercise: Sit Up Presses, Demon Crushers, Boat Canoe, Lawn Mowers (each side). Partner up. One Partner runs the bus loop while the other does 40 of each: Lunges with 2 kettle bells, single arm curls (each arm), Halos – each direction and Merkins with your KB. Numberama, Namarama, No announcements. Prayer by Yardsale. A little mumble chatter and we all headed out. SYITG.

A six PAX looking to build six packs that would rival Pigskin’s assembled at Circus Maximus today. Here is how it went down: COPInvisible jump ropeRussian soldiersCherry pickersHelicoptersArm circlesScorpion kicksMerkinsLBCKB four corners (5, 10, 15, 20 reps at each corner)KB lunges with sit ‘n pressKB lunges with curlsWaiters carry with squat thrusters3x checkRunOverhead pullsSwingsWaiters carry around the bus loopSome Mary with flutter presses and KB hammersCOT with YHC taking us out Great work by the PAX today. Congrats to Homer on moving up in KB weight. Thanks to everyone who helped or donated during yesterday’s blood drive. T-claps to Pigskin…

5 guys came out to do a modified run this morning. Here is what went down — 4 miles total — every half mile we stopped and did exercises which included merkins, plank jacks, squats, jump squats, crunches and dry docks Clint taught Labrat the correct way to pronounce Italian cities he had been pronouncing wrong all his life. Fun times had by all!

4 Dogpile veterans skipped the snooze button and showed up ready for cooler weather and a potato beat down. Warmarama: Swirly leads the pack:  Mosey to the circle.  Deadman Hang, DQ, SSH, Imperial Walkers,  Merkins, Planks (all of them).   The THANG: Swirly:   Mosey to the amphitheater.   Descending Dips to the bottom.    Now back to the top with Ascending Merkins.   Swirly passes the Q to Hitchhiker.Hitchhiker:  Mosey to the field for a modified Beast.  Round 1: 3 burpees, Rounds 2: 3 jump squats, Round 3: 3 merkins, Round 4: 3 WWII.  Hitchhiker passes the Q to Oyster.Oyster:  Mosey to the Penny Stage to grab a Coupon.  Partner up for a Dora.  50 curls,…

Pulled into SOT to find 8 eager PAX with an empty Q sheet. A Hot Potato was called. According to the early arriving bus drivers here is what went down. Wedding singer took the reigns first. COP- Various exercises were performed with differing degrees of difficulty. Dora- 100 Merkins, 200 Squats, 300 flutter kicks. Runner to the sidewalk from opposite end sidewalk. Singer called on a pass to YHC. YHC having a momentary lapse of judgement offered to go last and write the back blast. Bullseye called for it next. Run to back of school down hill. Triple check with…

A cool 6 arrived with copious amounts of time with a lone 7th coming in hot. Off to the small triangle park for COP. Helicopters, Don Quixote, Arm Circles, Hill Billies, Dead Man Hangs To the pointy tip of the park for triple check – Run the triangle, mountain climbers, and elbow planks. Mosey to the parking lot and pick up some coupons for the following: Lindsay 1 – Overhead press and squats with coupons A lunge walk to shake out the arms. Lindsay 2 – Dips and Curls incrementing to 15 curls Single set of 20 curls Lindsay 3…

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