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

Browsing: Richmond, VA

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35 Thankful posted for a pre- Thanksgiving calorie burn and history lesson. The Thang: Mosey to basketball court for COP. Mosey to field, suicide 11’s with Merkins and LBC, Mosey to side of field for triple check. Mosey to tennis courts for animal walk with merkings, stay at tennis courts for four corners. Mosey to side field for 6 minutes of Mary, to shovel flag for COT. TYA took us out. NMM Always good to have a Thanksgiving day beatdown. Perfect morning for a workout and a great pre thanksgiving day calorie burn. I spent a little time on Thanksgiving…

Two arrived on foot for the most recent Punisher. Mosey to the western edge for startup COP with SSHs, IWs, DQs, Russian Soldiers, Suzanne Somers, and APDs. Move to the school wall for two-man Triple Check – three rounds, but two exercises – alternating People’s Chair and mosey to Hermitage Road and back. Jog to the outdoor classroom for 11s with Dips and Bench Kicks. Mosey to the playground for 7s with Pull Ups and Derkins. Slide to the soccer field for 10 rounds of 5 Merkins and 15 LBCs. Mosey south along bus loop to the front yard. Complete…

4 Davillians not still currently in a turkey coma, arrived to take in another Thanksgiving tradition. This how it went down Warm Up – Cotton Eye Joe Cotton Eyed Joe by Rednex (3:14) Start with SSH to music when singing starts. When Banjo (as well as the fiddle) solo starts switch to Hillbillies, then music changes and woman sings, switch to merkins, Then switch back to Side Straddle Hops when man sings again. Rinse & Repeat: Man singing: SSH / Banjo solo: Hillbillies/ Woman singing: Merkins THANG The Black Friday Beast First Stop – Bed Bath & Beyond – Dyson…

9 redwoods assembled for an SOJ beatdown at SOT. The NewMarket clown car of 4 PAX arrived, Hermie shared a story that inspired the Back Blast title, and it was time to start the show. THANG Mosey to front of school COP: SSH, DQs, 5 Burpees OYO, Copper Head Squats, Russian Soldiers, Bob & Weave, Tempo Merkins, Hello Dollies, LBCs Mosey around the school Triple Check: 1st partner touches trees (2, then 4, then 6), 2nd partner Lt. Dan, 3rd partner Boxcutters Mosey around school Curb Crawl – up to 5, repeat 5, back down Mosey to front door Midlo…

4 people showed up before the workout but only two people were there to lift some bells. COP — DQ, Helicopters, Chinooks, Merkins, Mountain Climbers, Merkins, plank jacks, merkins, American Hammers, merkins, monkey humpers Dora — one guy bear crawls to the light and back, the other one starts the following…100 high pulls200 single arm swings300 goblet squats that took a while…finish up with 1 minute of overhead presses1 minute of halos1 minute of lumberjacksNumbers Names AnnouncementsNMS — YHC drove up with a few minutes to spare this morning and noticed someone walking around the side of the building. unusual.…

Four thankful Pax posted at the early 5am boot camp at River Road Church this morning in the gloom. The Thang: Mosey over to grassy triangle that is now decorated with wreaths, bows, and garland for: COP: Helicopters x 15 Russian Soldiers x 15 Don Quixotes x 15 Imperial Walkers x 15 WWII’s x 15 Box Cutters x 15 Hand Release Merkins x 10 Mosey over to small parking lot for: Lindsay: Merkins/Squats 30/10 25/15 20/20 15/25 10/30 Run the parking lot in between sets Mosey to the other side of the church to the big parking lot, stopping for…

Eleven – YHC double counted – eleven men of steel brushed off the pre-Thanksgiving gloom and posted for today’s version of WDog, or as Phonics describes it, math class. Temps held at 70 and the sun shined brightly. According to the drug dealer in the white van, the PAX did the following… Mosey to the Near Circle…making two laps around the circle… (Note #1: YHC crushed the mosey today, lapping BOTH Hardywood and Phonics. YHC doesn’t want to start anything, but it’s clear they have lost a step. YHC says 46 is the new 26. Suck it, formerly fast guys.)…

4 valiant gentleman descended on Heartbreak Ridge to find again that there is no Q. There seems to be a pattern here which needs to be broken soon. COP by Fireman Ed: Lap around the track, 10 Don Quixotes, 10 Arm circles, 15 2 count mountain climbers and 10 merkins First Exercise: Take 5 benches. do 5 dips, then up to 25 dips by the 5th bench Baton is passed to Ronnie: Mosey to front of school – do 5 merkins, crab walk to other side do 4 merkins, bear crawl to other side, and so forth down to 1…

Well we have a short week this week so many F3 brothers showed up this morning to get their work out in! So here is what went down: COP We moseyed to the West end of the High school facing the bus loop and did the following: 25 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles 10 small(+1 as Emjoi did not shout Halt in time…it’s early and YHC understands) 5 big, Reverso 15 10 small and 5 big, 25 Freddie Mercuries and 10 4 count Merkins (20 total). The THANG We mosey to the track for a triple check…

Fourty six redwoods posted on a crisp fall morning. Weather was perfect to be alive and have a morning beatdown. The Thang Mosey to upper parking lot. 20 ssh, 6, burpees on your own, 70 LBC. Mosey to field for the Magna Carta (try saying that with a Boston Accent). Run across the field for 12 merkins, run back and do 15 Lt. Dan’s. Repeat x 5. Stay on field for four corners. The first corner is 5 burpee, second corner 18 carolina dry docks, third corner, 19 lunges and fourth corner was 32 WWII situps, repeat x 4. Mosey to parking lot. Four corners agains, 1 Burpee, 16…

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