/ Schedule
6 Beast hit the streets of New Market to get the week started off! COP – SSHs, DQs, Helicopters, Cooperhead Squats, Merkins, Flutter kicks Mosey to top of the Hill: 4 Corners – Round 1 20 Merkins, 40 WWIIs, 60 Dry Docks, 80 Squats Round 2 – 10 Burpees, 20 Crunchy Frogs, 30 Merkins, 40 WWIIs Mosey to bottom Love Hill – Broad Jump, Lunge, Bear Crawl Grab A Coupon Curls, Overhead Press, Jerkins, Rows, Rock Copters Lunge back to the flag Welcome FNG Abignale!!
4 regulars and a blast from the past posted at Twin Team. Yes YHC realizes that this is Monday and this post should have been entered on Friday. COP to the back of BW at the playground DQ’s, Helicopters, Cherry Pickers, LBC’s, Merkins, 3 set of 10 pull ups and 15 Merkins OYO Head to Twin Team in search of the Beast part Tres To the top of the hill give a brief history lesson on the search for the Beast 5 stops down the hill with 6 exercises at each stop back up the hill with same stops and…
Five warriors eschewed any mayday on this May Day and stepped into a brisk Dapile morning for a solid beatdown. Thang Mosey to side of Atlee near temporary canopy for COP: invisible jump rope IC – regular (x 10), right foot (x 10) left foot (x 10)SSH IC – regular (x 10), Nancy Kerrigan (right x 10, left x 10)Richard Kimble OYO x 6Series of superman hold variations Head to end of practice soccer field, slaloming through poles on the side of the road en route. Tabata (8 sets, 20 sec on / 10 sec off) for 4 rounds of…
17 Warriors posted in the gloom today! Along with an FNG, a beat down occurred. COP – SSH, DQs, Imperial Walkers, Merkins, Copperhead Squats Mosey to Tennis Courts Doras Round 1 – Runner, 100 Crunchy Frogs, 200 SQUATS, 300 LBCs Round 2 – Runner, 100 Merkins, 200 Dry Docks Round 3 – Runner – 100 WWIIs Mosey to Lake Partner up, Alternate with Partner at each light. 3 Burpees and 10 LBCs One complete lap. Mosey to back ponds. Love Hill – Runner, Bear Crawl, Lunge, Broad Jump Burpee – Repeato Back to the flag! Numberama, Namerama, YHC took us…
YHC discussed doing this loop after our Tomato Run Race the previous weekend. See map below as this works out to a 4.1 mile route and has a long uphill route through Giles. As this was a recovery run we still ran a clip of about an 8:35 minute mile, YHC took the extra time at the return to stretch for about 5 minutes while Phonics, Hash and Spit ran for an additional 1/2 mile. Namerama, Numberama – Phonics took us out. Moleskin We stayed a little longer to catch up and review the race last weekend, and what will…
Ten Titans beat the allures of the comfy bed to meet in the gloom for a 4.5 brocode run in prep for the beach bodies competition. The route was north on Pump and back on JRP. YHC took us out. Prayers for Clint and Christine. NMS – Next week is the official anniversary of this AO. Its been fun seeing it grow and great to have some new brothers out. Welcome Homer and Offshore. YHC likes Brocode because it gives folks (most folks anyway) a chance to chat, at the expense of a fitness bending workout. Somehow Ziggy still rated…
PAX – the time has come! Please click the link below to access the Mudgear order form. You can choose whichever style shirt you want and order as many as you want. Just be sure to put YOUR F3 nickname into the field titled “F3 Name” at check-out (limited to 11 characters). Let me know any questions, and PLEASE spread the word at COT’s. Best, Dr Tryhard https://f3.mudgear.com/products/f3-rva-shirt-pre-order
11 warriors posted for a SOT style beat down. According to the bus driver here is what went down. Mosey to bottom lot. Some of the facts may be fuzzy due to the delay in posting BB. COP- 20 SSH, 10 each: SSH, DQ’s, Deadman hang, Imperial walkers, MErkins, flutters, some more stuff but it was 48 hours ago. Run lap with 6 stops and perform 10 merkins at each then lap and 15 WWII, 3rd lap 20 Squats, 4th lap 25 of something. Triple check with runner going around the stadium stairs . Others perform merkins, flutters, dollies. Etc.…
Much better than ok due to scenery, flatness, and simplicity but OK due to the shape of the route’s similarity to the state of Oklahoma. East on Grove. 4s turn left on Strawberry, 5s on Allen, and 6s on Harrison. Everyone turns left on Park and left on Nansemond with a final right on Grove to come back home. Marv took us out today. Thoughts and prayers go out to Bleeder and his family.
3rd F: (Faith) See Slack Channel for 3rd F to connect to the next Virtual meeting 2nd F: (Fellowship)Double Mint posted:Gents – the 2.0s and I are heading out to Evergreen/East End Cemetery again to clear some brush and haul some logs in service e to others — we are on the 11-12:30 shift; volunteers also welcome for 9-10:30. Hope you can make it!https://f3rva.org/2021/03/30/3rdf-service-opportunity-historic-evergreen-east-end-cemetery-cleanup/ 1st F: (Fitness) The Thang:1 mile warm up to the parking deck: a few side straddle hops and some Don Quixote. today’s main event is:run up the flight of stairs to the top of the parking…