F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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An enthusiastic group of eight showed for our first Monday morning workout – affectionately called The Punisher (#ThePunisheRVA).  We planted the ShovelFlag and it went something like this: Tour de AO – a lap around Richmond’s Linwood Holton Elementary School – formerly 13 Acres school. Return to the front parking circle for the COP involving: Imperial Walkers x10 Standing Mountain Climbers x16 Side to Side Hops (Snake Jumps)  x10 Forward Arm Circles x15 Backward Arm Circles x15 Don Quixotes x15 Jog to school bus loop with quick pit stop for 13 Burpees – followed by Ascending Curb Crawls (Bear Crawls and Decline Merkins) at the…

9 Faithful, hit the GridIron this morning to give their best. Following the pre-game gut check, many of the group gathered at the shovel flag to kick off the festivities. The PAX waded off of public land and back to familiar territory for a good beat down. THE THANG Mosey around the baseball field and north along Pouncey Tract Road to end up on the hill near the old schoolhouse COP Crab Cakes x16 Merkins x12 Imperial Walkers x21 Alabama Ass Kickers x8 Copperhead Squats x16 Take a jog over to Striker Park. Heed J-ville’s warning that it is…

#Tclaps to the 5 PAX who posted for this morning’s beatdown under the watchful eye of the Carillon. It was Orville’s first Q since that one fateful morning at #Gridiron where downhill bear crawls happened…no such luck this morning. Orville unveiled a new workout we’ll call #CarillonKiller. Drawing inspiration from Toga’s Q 2 weeks back, it features 5 stations, done twice each, for 6 minutes at a time. The Thang: Mosey to 1st Station: Traffic Circle -SSH x15 -LBC x15 -Burpees x15 -Backwards bear crawl to curb, crawl forward, merkins (rinse & repeat until time’s up) Mosey to 2nd Station: Carillon…

11 Strong posted today for the weekly RAMM run.  M TYA was there at 5:30 sharp with her stopwatch to time the PAX.  Thanks M TYA for helping out this morning! The Thang: 2 timed runs today.  First was a 1/4 mile sprint.  Next was a 3.6 mile loop down Libbie to Three Chopt and back.  Everyone runs the same route today. Moleskin The PAX have been improving so much lately, that the Q wanted to get a baseline of where we were so we could track progress.  In the last four months, the PAX have lengthened the max distance…

7 Faithful posted for a wet beatdown at MOM this AM. The Thang Everyone carries two bricks. Mosey to the front of the school for warm up. -SSH x 20 -LBC’s x 20 -Don Quixote x 20 -Merkins on bricks x 15 -Hello Dollies x 20 Mosey to the Soccer Fields for the BEAST with Bricks. Every exercise done with bricks in hand: -Burpees -Deep Squats -WWII sit-ups -Lateral raise to fly/press -Curl to overhead press -Squat jumps Mosey to tennis courts for some Mary: -Lay flat, put both bricks on legs close to feet….hold feet 6 inches off the…

Eight courageous men entered the SOT on a drizzly morning. Spring break provided a nice hiatus from the smell of Diesel! The Thang: Mosey to track for a warm up lap (its ONLY 1/4 mile) to the back of the school. Disclaimer & warm up 20 SSH 20 Merkans 20 Mountain Climbers 10 Burpees (OYO) 10 Dive Bomb Merkans 25 Forward arm circles 25 Reverse arm circles Mosey to side of school Triple Nickle Repeat below 5x (New to Wilson! Unsure of the amount of time it would take) 5 Derkins (with feet on the wall) Jog around the group…

11 of the F3 RVA faithful made the trek out to NoToll for a light rain workout (note- Sippy LIFO’d, no complaints, that’s a long run from his house) The Thang: Mosey to the front left soccer field. COT- 20 Don Quixote, 25 Side Straddle Hops, 20 little baby crunches, 20 mountain climbers Mosey to the corner of the left soccer field Partner up for FULL Huguenot Park 4 corners (all three fields and the parking lot as the corners) Run to the corner of the parking lot, 10 Prison Cell Merkin Burpees, run to the other end of…

Spring is here at last as 10 veterans and 1 FNG face Dogpile. The Thang: COP: Mosey around the circle twice and COP in the center. 20 SSH 25 Don Quixote 17 LBC 13 Merkins Off to the pull up bars in the woods. 8 pull ups, 16 dips, 24 squats – 3 times Mosey to the bowl behind the amphitheater. Jacob’s Ladder – bear crawl up, execute burpee, run down – repeat and increment burpee count until 7. Off to the North West side of the Carillon with hand off to Wilson for 6 minutes of Mary: Parker Peter…

14 veterans and one FNG posted for a perfect Friday RAMM run.  At start of the run the temperature was 62 degrees warm. The Thang: Today was timed run day.  All pax run same route.  From shovel flag to Grove, left on Grove, all the way to three chopt, turn back down Grove and head back towards shovel flag.  At the 20 minute mark in the run, turn around and retrace your steps back to the shovel flag.  This should get us all back to the start at approximately the same time. Moleskin Lots of mumble chatter pre-run about the…

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