F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

The PAX was five strong for our RAAM run. Great weather! The Thang QIC. THE Yankee Agressor Mosey to corner of Grove and Westmoreland. Run to three chopt and back. When first man is coming back, circle back. Meet at the corner of Grove and Westmoreland. Mosey back to shovel flag. Cop 15x Merkins 20x Imperial walkers 15x Flutter kicks 25x Freddy Mercury Moleskin Total distance traveled was 3.6 miles for the full loop. Route was well lit with plenty of other runners out there with us. Everyone acquitted themselves well. Johnsonville led the way followed by Lockjaw, TYA, Newman…

Near-record setting numbers (maybe record setting?) of the faithful and FNGs descended on RVA’s favorite elementary school in the #gloom this morning for #45MOM. After a bit of confusion for who was supposed to Q (a tardy G-Lo and Orville), the PAX fearlessly ventured forth! Without further ado, THE THANG: TYA on Q: (I technically wasn’t there yet, but here’s my best guess) Disclaimer COP: SSH x20 Merkin x17 Imperial Walker x20 LBC x18 Mosey to back of school for #TripleCheck. Split up, groups of 3 Trade off holding #peopleschair, plank, and sprinting to Wimbledon fence Everyone goes x3 Mosey to (surprisingly dusty)…

Twelve of the faithful posted on a beautiful morning at a Huguenot Park, the first posting since the clocks turned back on Sunday. Toga planted a shovel flag, and Döner Kebab took the lead. THE THANG: Döner Kebab on Q – Mosey near gate to soccer parking Quick disclaimer COP 20x SSH 15x Merkin 20x Imperial Walker 20x LBC Jog to rear soccer field Line up on end line for the BEAST 36x Slow Bending Squats 36x Mountain Climbers 36x Freddy Mercury’s 36x Weezy Jefferson’s (on back, legs straight up, bring legs down but stop them 6” above ground, bring…

The THANG: Warm up: jog to baseball field COP: SSH x 15 Windmills x 15 Imperial Walkers x15 Merkins x 15 LBC x 15 jog to soccer field Line up on baseline for modified Arc Loader 1. Bear Crawl to 25, backward Crab Walk to 50, sprint the second half to baseline At baseline, do 10 squats, then plank until everyone finishes 2. rinse and repeat 3. forward crab walk to 25, walking merkin to 50, sprint to finish. 10 squats and plank 4. rinse and repeat 5. zigzags to 50, sprint second half to baseline. 10 squats and plank…

The PAX was six strong for our first RAMM run. Great weather and a good start to our running pursuits. The Thang QIC. THE Yankee Aggressor Mosey to corner of grove and westmoreland. Run to three chopt and back. When first man is coming back, circle back. Meet at the corner of grove and westmoreland. Cop 10x Merkins 25x LBC Planks for 90 seconds Mosey back to shovel flag Moleskin Total distance traveled was 3.6 miles for the full loop. Route was well lit with plenty of other runners out there with us. Everyone acquitted themselves well. Johnsonville and Toga…

The PAX was twelve strong on a starry morning in RVA. Highlight of the morning came early as G-Lo descended on the AO. As he was parking, he nailed the curb and screeched the brakes ala Jim Carey, in Ace Ventura — “Got a package people, coming through”! The Thang Bleeder at Q Mosey to field. Bleeder smoked himself on the 100+ yard mosey and could hardly recite the disclaimer. Bleeder claims it was the cold, YHC thinks it had more to do with conditioning (you be the judge). 20x SSH 15x Merkins 15x Low squats…

Fifteen of the faithful posted at a Huguenot Park for some moonless Gloom. Johnsonville planted the RVA shovel flag, and Chum Bucket commenced with an unrelenting VQ. Mosey down the near soccer field Quick disclaimer COP 20x SSH 15x Merkin 20x Imperial Walkers 20x Windmill 20x Slow Squat Jog to rear soccer field Line up on end line for the Sprawl Suicides Footfire, Sprawls on Command, Plank Medley, Sprint to 20 Repeat, Sprint back to end line Repeat to 50 and back Repeat to far 20 and back Repeat to far end line and back People’s Chair at the shed for 1.5…

Sixteen of the faithful posted for a cold and frosty start to a great workout.  Three virgin Qs led the workout, injecting new energy every 20 minutes. THANG: Q1 – Lockjaw Warm-up lap and mosey to the soccer field -15 SSH -15 Imperial Walkers -13 Merkins Duck, Duck, Loose Goose The PAX formed a circle and assumed a plank.  The goose ran the circumference of the circle, while the PAX rotated through plank, Yankee Aggressors, Southern Gentleman, LBC, and Freddy Mercurys.  Goose names another goose and the cycle repeats until everyone runs. Mosey over to the track and form two…

20 (new record for the 45MoM workout) posted for what was almost a cold wet mess but ended up being a great morning for getting after it. We learned that 45 degree weather is still very comfortable weather. Several tomatoes working out on the basketball courts were in tank tops! THANG: Toga Mosey to soccer field for COP: 20 Split Jumps, 12 Werkins, 14 Toe Touches, 13 Windmills Mosey around track for briefing on The Circuit= stops for 10 chin ups, 10 pull ups, 10 lunges, 10 dips, 10 Derkins rinse and repeat x3 Mosey to soccer field for plank…

Twelve of the faithful and 3 FNGs rolled out of the old fartsack on a Tuesday morning to share a few early-morning forties with their F3 home boys, and this is how we roll(ed) at #notoll: The Thang: Doner Kebab Q – Mosey COP SSH x25 Imperial Walker x20 Slow Bending Squat x15 Merkin x20 LBC x20 Mosey ArkLoader (all to 50 yd line then sprint to end) Bear Crawl Crab Walk Backward Run Karaoke (50/50 each direction) Forward Crab Walk Quick loop around parking lot, then Mosey COP LBC x 20 Flutter Kicks x15 Dolly x15 Rosalita x12 Dead…