Richmond, VA

Pre-Blast – BoneThugs 10k

By THE Yankee Aggressor on August 19, 2020

When: 08/21/20
QIC: TYA
The PAX: All are welcome

Ok boys, it is time for the BoneThugs 10k. It is this Friday. Here is the plan: The Route – Old School. Leave Mary Munford parking lot and go east on Grove. Follow grove to Arthur Ashe Boulevard (The Boulevard) and turn around and head west. Take Grove til it ends at Three Chopt. Turn around and head back to Mary Munford. This Timing. BoneThugs and his entourage (five or six of us) are going to launch at 5 am. We plan on finishing right around 6:15. For folks that normally do the four mile route, you should launch at…

Respect The Carillon and Stay Positive

By Flatline on August 19, 2020

When: 08/19/20
QIC: Hot Potato
The PAX: Swirly, Flatline, Hitchhiker, Up Chuck, 3 Others

7 Hardchargers showed be up to WDog this morning with the Q open. Swirly called Hells Bells, stated hot potato, and grabbed the Q. BOOM time to work!! COP on the bricks, in front of The Carillon-x 10 SSH, x 10 Helicopters, x 10 Don Quixote’s, Planks (lots of positions), x 10 Flutter Kicks, x 10 Reverse Scorpion Kicks, x 10 LBC’s, and finally a Swirly Fav…x 10 Merkins. Time to mosey over to The Stage for individual coupon workout Swirly’s Coupon Trifecta- x 10 Burpees (pushing off cinderblock and raising above your head), x 15 Cinderblock Curls, x 20…

Track it up

By Rosetta on August 19, 2020

When: 08/19/20
QIC: Rosetta
The PAX: Rosetta, Wilson, Boberry, Nancy Lopez, Tobit

5 men arrived for what they thought would be a typical F3 workout…… Warm up: mile jog, SSH, imperial walkers, dead man hang, stretching routine which was mostly stolen from my high school track coach who we may or may not have had fired due to a hazing tradition which dated back decades (another story for another time), Form work: on the track for 60m of the following: A skip, B skip, high knees, karokae and a few striders. The Thang: 4x400m w/ ~1min rest between, 4x200m w/ ~1min rest between. 200s were partner efforts for a 400m (2×200 relay…

First Watch joins the block party fad

By Honey Do on August 19, 2020

When: 08/19/20
QIC: Honeydo
The PAX: Last Call, EF Hutton, Honeydo

An elite 3 found coupons waiting in the COP. We did: COP: SSH, Russian Soldiers, Flutterkicks, merkins, IMperial Walkers. Grab a coupon next to the road. Setup for Triple Check: SitNPress, Curls, and Lunge with Cinder block. 60 Block bench presses. Some Alabama Softball players, then leave block behind. Mosey over to Cameron St and down. Way back 10 Merkins on mailboxes on left side, 10 WWIIs on right. Back to HSP (Henrico’s smallest park) and pick up coupon: KB Swings alternating hands, Squats. Over to RRB lot: Bear Crawl half lot, jog rest. Sprint length back to blocks in…

F3 Iron PAX (RVA Style)

By BoBerry on August 18, 2020

When: 09/1/20
QIC: Boberry, Dr. Try Hard
The PAX: All F3RVA PAX

It’s that time of year again. Not only a time where the leaves change and the smell of pumpkins and their related spices are omnipresent. No, YHC is referring to the F3 Iron PAX challenge. This a challenge is amongst F3 nation. A chance to push and better yourself while talking some smack along the way. Dr. Try Hard and YHC will attempt to lead the challenge in RVA this year. It will take place the first 4 weeks of September. We will hold it at NO TOLL each week, same as usual, Tuesdays at 5:30am! If there is a…

Swamp nether avoidance

By Chum Bucket on August 18, 2020

When: 08/17/20
QIC: Chum Bucket
The PAX: E.F. Hutton, Tricycle, Animal, Flea (FNG), Chum Bucket

Four regulars and an FNG posted for yesterday’s Punisher. Heavy rain at the start of the workout, but matters cleared up long enough for 45 minutes of action. Startup of warmup with E.F. Hutton and YHC with additional PAX members arriving via clown car a few minutes after start. COP with 25 x Side Straddle Hops, 15 x Imperial Walkers, 20 x Helicopters, 15 x Don Quixotes, 15 x Hillbillies, 15 x Russian Solders, and 25 x Arm Circles (small only, forward and reverse). Mosey around the school to the outdoor classroom for a Jack Webb-style sequence with Decline Merkins…

Clown Car of 1?

By Nancy Lopez on August 18, 2020

When: 08/18/20
QIC: Nancy Lopez
The PAX: Doozy, Tobit, Fresh Prince, Longpole, Bullseye, Last Call, Doublemint, Bone Thug, Snuff, Flange, Boberry, Nancy Lopez

An even dozen warriors came out to battle the elements of sunny and 70 degrees at No Toll this morning. YHC saw the open Q slot yesterday and decided to make his inaugural No Toll Q. Rolled in from NM with solo, sans clown car. According to the dude lurking the workout this is what went down. COP- 30 SSH’s, 10 DQ’s, 10, Cherry pickers, 10 Helicopters, !5 Arm circles, 10 Merkins, 20 Flutters, 20 Dollies, 20 LBC’s. The work- Triple check- Runner around full parking lot with Merkins and LBC’s for the others. 4 corners lady of the night…

A cool morning at the Ridge

By Ronnie on August 18, 2020

When: 08/18/20
QIC: Ronnie
The PAX: Lighthouse, Gypsy, Attila, Tater, Pinto, Roger Roger, Honeydo, Ronnie

A lucky group of 8 men arrived to find a less humid and rather pleasant morning in the 60s at Heartbreak Ridge. Here’s what went down: Mosey to the basketball court for COP SSH, Russian Soldiers, Arm circles, LBCs, merkins, imperial walkers Next, mosey to the track for 4 corners: 10 burpees 20 merkins 30 jump squats 40 monkey humpers. Step over to the pull up bar for 3 sets of 8 with pax holding plank after 5 Merkins. Switched to burpees between the sets, then to dips between the sets. Why not rinse and repeat the 4 corners – 10…

We already did those.

By Opus on August 18, 2020

When: 08/18/20
QIC: Opus
The PAX: Helix, Outage (FNG), Spike, Yard Sale, Fannie Mae, Fabio, Mr Holland, Opus

8 guys including an Fng (Welcome Outage who works for Dominion) and 2 LIFO’s (YHC included) tackled the workout this morning.When YHC got there after not being able to find his key, Helix had already gotten the whole thing started with the COP consisting of a few exercises including merkins and crabcakes.YHC took over the COP and we did some more merkins, Russian Soldiers, Dirty Dogs, Alternating Shoulder Taps and Imperial Walkers Mosey to the Tennis Court for some 4 cornersRun the court10 merkins, run the rest of the court10 merkins, 20 lbc’s, run court10 merkins, 20 lbc’s, 30 am…

A Great Morning For A Run

By Spit on August 17, 2020

When: 08/17/20
QIC: Spit, Sludge
The PAX: Sludge, Spit, Mud Face, No Idea

With temps below 70 for the first time in months, two davillians came out to start their weekly miles off right. YHC got some extra distance in by starting at Rutland clubhouse. 4 miles for Sludge and 6+ for YHC 1st loop for the upcoming Daville 35 has been finalized SPIT ON THAT Side Note – Mud Face and No Idea were around as well

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