Thursday, December 12
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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YHC is so glad to see the expansion that is happening in RVA! Below is another opportunity for you… As I mentioned this morning during announcements – there will be a new Wednesday workout beginning April 6 @ Dogpile  5:30 – 6:15 AM   – (DK will you please put this on the spreadsheet – thanks bro).. We will meet @ the same spot we do for Dogpile on Saturday mornings.. Also coming soon on Wednesday’s late afternoon-early evening – training for the BRR on Hillcrest (same as last year) … Stay tuned – TYA will make an announcement regarding…

11 PAX and 1 FNG braved a chilly morning for a GridIron beatdown. It went something like this: THANG COP: 25 SSH, 20 Crab Cakes, 12 Merkins, 20 Copperhead Squats, 20 Imperial Walkers Mosey to Soccer field. Partner up. Dora 1-2-3: Team performs 100 merkins, 200 lbc, 300 squats while partner runs to base of hill, bear crawl up, 2 burpees @ top and run back to partner Mosey long circle around to front of school. Triple Check: people’s chair, plank, run to cone and back Mosey to bus loop. Modified Blimp: 50 lung strides, 25 crawl bear, 20 right…

10 Faithful and 1 FNG posted on a perfect morning for a beatdown at #ThePunisher.  Here is how it went down. Mosey to side of school for COP. SSHx25, Don Quixotex25, Front Arm Circlesx25, Backward Arm Circlesx25 Mosey to BBALL Courts-Suicide followed by 5 Burpees (repeat x 3) Plank when complete Mosey to far corner of school property.  Run around entire perimeter of property with ab exercises at each corner. Corner 1 (LBCsx25,) Corner 2 (Flutterkicks 2 countx25), Corner 3 (WWII situps x 25), Corner 4 (Freddie Mercury 2 count x 25)  Finish at BBALL court with planks. Right hand…

10 strong and a triple-hate FNG started their day off on the trails.  It was 40 degrees and a hint of rain as the PAX started off on Northbank. THE THANG:  Northbank – Belle Isle – Buttermilk loop.  The PAX ran up the new section of trail on Buttermilk. NM:  YHC was pleased to see such a great turnout this AM for the trail run.  Although the forecast called for rain overnight the trails were just about perfect and the PAX saw nobody else on the trails until Buttermilk.  Not a single biker in site, Aye! Splinter set the pace…

A crew of 9 descended upon Dogwood Dell on a chilly Saturday for a mixed bag of beatdowns. This is what transpired COT: DQ’s, SSH, Flutter Kicks, LBCs, Merkins Carillon: Top to bottom…Merkins at top, WWIIs at bottom. Extended the distance at the bottom a bit to promote more running Touch a Tree: Touch tree and perform exercise that corresponds with tree number. First round (trees 1-3) – Burpees. Second round (trees 4-6) – Merkins. Amphitheater: Standing jump up to each tier with 3 squats between each. Descending: Gerkins (18 down to 1) Up and down hill: Partner performs flutter…

14 PAX ignored the erroneous weather reports and headed to MM for a little running tag. The THANG, Rules: –split into 3 groups based on pace –stay within the grid of Commonwealth Ave, Monument Ave, Malvern Ave, and Grove Ave taking any route you want –no 180 degree turns –try to catch the group wearing the flashing heel lights.  If you do catch them, exchange the lights onto your shoes, and the new group becomes the pursued, heading off in the opposite direction. –Return to the flag after 45 min. –The initial group being pursued is given a head start…

3 Bikers and 13 non-gear folks arrived in a Snow covered AO. Here’s how the Gearheads hit it. THE THANG Departing MM heading into Windsor Farms towards the trenches, Going off-road to do some trench work, followed by a Carytown and Fan Tour, back to the Shovel Flag. Moleskin When looking at options for a snow filled morning, The Fat Tire bike seemed like a good choice; however, since no snow appeared to be actually sticking to the road, and the Trenches made for an interesting ride had there been more light, and YHC’s memory of riding through the trenches…

A fairly large number descended upon MM to get a jump start to their day. This is what transpired… (Pre-meeting – F3 Corporate Office…) COT: SSH, DQ, Flutter Kicks, Merkins, LBCs. Perform Burpees between each (ascending count) Incline/Decline Merkins off benches next to school (10 each) Groups of 3: One person bear crawls 10 yards, performs 10 merkins, then bear-crawls backward start. Meanwhile, remaining 2 in rotation perform flutter kicks and LBC’s, respectively Sprint back and forth across tennis courts 4 corners around track: Group 1 – burpees (15…should have been 5), group 2 – Squat Jumps, Group 3, Merkins,…

It’s time for some 2nd F. Why not launch a new F3 AO, while enjoying some coldbeer, hot eats, and a campfire. Lab Rat and I have been talking about establishing a new F3 AO in Mechanicsville to increase the F3 RVA Pax and the F3 footprint in the RVA area.  Come check out Da’Ville for March 2016 HDHH at Atlee High School, 5:15pm.  The plan is to meet at Da’Ville for a 30-35 minute F3 workout to check out the new AO site.  While we are working out, Lab Rat is going to be tending to his home brew,…

Richmond PAX.  I am Co-Chair for a golf tournament coming up in April that will benefit the American Foundation for Suicide Prevention.  Details are below.  Great marketing opportunity for F3 (Swirly, this is where being “Corporate” comes in to play) as well as to enjoy a round of golf at a very nice private course. There will be an open beverage cart on the course and a reception afterwards with drinks and hors d’oeuvres.  Feel free to email me with questions at rogerhartjr@msn.com. Thanks for your support! Fudd The American Foundation for Suicide Prevention (AFSP) Virginia Chapter and Willow Oaks Country Club are…

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