F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

  5 strong men posted to the Gloom, here’s how it went down The Thang Mosey to the field behind the school COP 20x SSH 25x Hillbillies 20x Crab Cakes 30x Little Baby Crunches Mosey to the track Joey Logano 4 laps around track, each corner do 40 lbc’s Leaders rotate back to last guy each lap 40 hello dollies 40 deep knee bends 40 carolina dry docks   Triple Nickle Moses Malones step jumps (on tire) jog around press box Mosey to parking lot Johnny Cash Rotate through Pax (2x) COT Moleskin BT was a little disappointed when…

Brain Tumor was EH’d to Q at yesterday’s Punisher. I guess the headlock wasn’t strong enough….it was a soft commit, anyway. No matter, the F3 Richmond Pax is resilient and strong and any number of us can pick up Q at a moment’s notice. Here’s how 13 Faithful stayed fit and sharp at this morning’s NoToll: The Thang: Mosey 100 ft to COP (thinking BT might show): 20 Mountain Climbers 20 Slow Bending Squats 25 LBCs 25 Imperial Walkers Mosey to Robious and back to parking spaces under light: The Lindsay (40’s): Rocky Balboa + Sky Boxes Mosey to Basketball…

Nine showed for this morning’s Punisher experience.  The heavy rains halted long enough for the PAX to get in some solid work like so: Mosey to the rear blacktop for COP with 20 SSH, 15 forward and back arm circles, 15 mountain climbers, and 15 standing mountain climbers. Run past old house, around gardens, and return to the front parking circle. Commence 1K5K – pick a partner and take turns running and completing exercises – 100 prisoner curb hops, 200 decline wide-grip merkins, 300 flutter kicks, and 400 LBCs with the fastest among us working back down from 400 LBCs…

11 with an FNG posted for a beautiful Spring morning at DogPile. Here’s how it went down: 20 ssh, 20 mtn climbers, 15 sit-ups, 10 clerkins, 20 hillbillies, 20 don Quixote, 15 sit-ups Mosey to VITA course for one loop stopping at every apparatus for alternating 5 burpees and then 10 merkins. Mosey to base of carillon for The Towering Inferno part deuex. Run up steps and wheelbarrow across landing, run to bottom and carry partner to planters. Flapjack with each partner completing each exercise 4x Mosey to pull-up bars for: 5 pull-ups, 10 diamonds, 20 sit-ups, 5 chin-ups, 10…

After the 0640 PreGame, four of the PAX were fully prepared to put in some work at the GridIron. All were eager to hit the ground running, but YHC mixed things up a bit. The PAX hit the ground … but then pretty much stayed there for the next hour. Pure courtesy, of course, as there was genuine concern that our faithful DogPile Double-Dippers might otherwise endure another week of trying to locate us at our expansive playground. Success was achieved as we added 2 Double-Dippers at the mid-way point.  So here’s how it went: The Thang: COP: X25 SSHs,…

Eight of the faithful posted at Mary Munford ES on a wet Friday morning to put their bodies through the paces.  Johnsonville planted a VSF and took Q. THE THANG: Indian Run 1000m warm up. 5 x 1000m intervals OYO with 2.5 minutes rest in between. COT MOLESKIN: There seems to have been a mild expectation on the part of the PAX of a gentle 3-4 mi. run this morning.  Like TYA the prior week, Johnsonville decided to dish out some speedier work for the overall betterment of the PAX (or maybe just himself). Loose Goose showed up with a pair of colorful light…

11 faithful posted for a dedication workout in honor of Elizabeth Pryor. The Thang: Mosey to the corner of the school near Grove and Commonwealth. COP – quick dedication to Elizabeth Prior who passed in a tragic car accident at 2:45 PM on Monday, April 13th, just on the other corner from the PAX. Plank for moment of silence. 25 Side Straddle Hops, 20 15 Don Quixotes, 20 LBCs Mosey to front field. 2 double sets of 11s (version 1 or 2, not sure) running the distance of the fields and using all 11 of the trees as the exercise…

10 PAX represented at the SOT this morning.  Weather was 70 and Sunny, but the ground was a tiny bit wet from a soaking rain the past two days. The Thang: Mosey to large field behind the school.  COP 20x mountain climbers, 20x Don Quixote, 25x SSH.  Mosey to corner of field near posts.   Q called for a Deion Sanders through the posts.  What he really meant was Barry Sanders.  Huddle up at base of hill on track.  Triple nickel up the hill to the fence, 5 flutter LBC at top, 5 flutter LBC at bottom.  Repeat 5x.  Round…

Aye, 16 Faithful and 1 FNG posted to NoToll on a glorious Spring Virginia morning to better themselves physically. They just barely beat out a full day of pollen-rinsing showers. Here’s how it went down: The Thang: COP: 25 SSH, 25 Hillbillies, 20 LBC, 25 Slow Bending Squats Mosey to NE Soccer Field Darrell Greens (AKA Devin Hesters) Pair up and chase partner down to lighted pole, roughly 2/3 field. Runners had the following head starts: 1 Burpee, 2 1-thousand count, 1 1-thousand count Swap Darrell Green & runner each time. Mosey around parking lot to SW Soccer Field Blimp…

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…

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