Richmond, VA

SOJ Swolt Sweat

By Tryhard on August 11, 2020

When: 08/11/20
QIC: Dr TryHard
The PAX: Long Pole, Snuff, Tobit, Wilson, Rosie, Boberry, Lastcall, Bullseye, Mr Roper, Bone Thugs, Doozie, Nancy Lopes, DTH, (&Cooper)

A noticeably gloomier NoToll welcomed 13 veteran warriors to top up on the F’s. Here’s how DTH brought the pain: The THANG: Warmerama on the BBall Court: Descending Merkin SuicidesStart with x5 reps at each stopping point (not including baseline), make your way down to x1 …makes x60 merkins total COP #1: Circle up at Center CourtWelcome & F3 DisclaimerDQ’s x10 ICImp Squat Walkers x10 ICDancing Bears x10 ICT-plank Arm Circles x10 ea side ICSweat Angels x10 ICKimchi Twists x10 ICFreddie M’s Slow to Fast x20 IC COP #2: Mosey over to the playgroundRUNNING DOWN THE CLOCK: Perform descending Burpee Reps from 12…

Predictable Pax

By Honey Do on August 11, 2020

When: 08/11/20
QIC: Honeydo
The PAX: Atilla, Ronnie, Howler, Lighthouse, Handshake, Probation, Fireball (Houston), Honeydo, Pucker

A total of 9 PAX eventually made it out to Hearbreak Ridge on another muggy morning. Fireball from Houston joined us for: COP: SSH, Russian Soldiers, Merkins, Helicopters, Flutterkicks, Scorpion Kicks. Triple Check: Chicken Peckers, WWIIs, & run the loop. Mosey off to basketball courts in back. 10 merkins at each hoop, with bear crawl between all 6 baskets. Down to the Jerkin Gym: 4 sets of 8 Jerkins. Over to the benches: 30 Benchkicks & 20 Squats. 2 more rounds increasing both by 10 each time. Head over to namesake Heartbreak hill for Fireball: Run up 3 burpees, back…

Saab Does Intervals

By Saab on August 11, 2020

When: 08/11/20
QIC: Saab
The PAX: Splinter, Hitchhiker, Swirly, Big Tennessee, Circle K, Swiper, Faceplant, Bodos, Marv, Wedding Singer, EF Hutton, Shiplap, Kubota, Saab

A fearsome fourteen descended upon Spider Run not expecting the unexpected. They say, keep your friends close but enemies closer. Same goes for intervals – which YHC despises. Yet they are a necessary evil. Route: PAX stays together and conducts several climbs up various hills surrounding UR…1 minute up then mosey back down. The PAX climbed more hills this morning than most conventional runners do in a week. Saab Abides

Batteau By Yourself

By Faceplant on August 10, 2020

When: 08/10/20
QIC: Faceplant
The PAX: Faceplant

One lone PAX at Batteau this morning ready to do battle against the fart sack. Thankfully YHC did a quick read through the Exicon and Lexicon and was fresh full of ideas. YHC started out with some light warm-up stretches, then quickly proceeded to do the first exercise – Burp Back Mountain. This usually requires two but since there was one, it was modified and YHC did everything. Started out at the bottom of the big hill, did 10x burpees then Bernie Sanders up to the first light pole, then run back down, and repeat the run 5x. Do 10…

Preblast – Cornhole Tourney – Spread the Word

By EF Hutton on August 10, 2020

When: 10/3/20
QIC: PAX
The PAX: PAX

Gents, Lots more info will follow regarding the 2nd Annual Inaugural Retreat, but wanted to get the word out now about the associated Cornhole Tournament to be held that day, October 3rd, as well. We will plan to start the tournament slightly earlier than last year, shooting for a 2:00 pm start. The rules are the same as last year, see YHC with questions. Double elimination bracket style tournament. It is highly encouraged/ mandated that you find a partner from a different nano-region than your own and come up with a great team name. Please sign up on the monthly…

Ran out of my shorts

By Nancy Lopez on August 10, 2020

When: 08/10/20
QIC: Nancy Lopez
The PAX: Hermie, Aisle 5, Bullseye, Nancy Lopez

YHC was back to the gloom after a week of vacation. Signed on the Q sheet dotted line to ensure my attendance. YHC was coming in right at the bell to find Bullseye running up the hill wondering if he would be solo. 5:30 and mosey. Aisle 5 almost took out the Pax coming in hot and when we returned to the flag Hermie had appeared. According to the frogs this is what went down. COP- 20 SSH, 10 each DQ’s, cherry pickers, Jazzercise, Helicopters, arm circles forward and reverso, IW’s, 20 MErkins, 20 LBC’s, 10 scorpion kicks. Mosey to…

Fat Man & Little Boy

By Garbage Plate on August 10, 2020

When: 08/10/20
QIC: Garbage Plate
The PAX: Wojo, Honeydo, Hitchhiker, Handshake, Malpractice, Bodos, Shiplap, Corned Beef, Greenbow, Florence, Garbage Plate

11 strong gathered at Hoedown this morning to start the week off right. COP: Mosey to the side church lot for 20 SSH, 10 DMH, 5 DQ, 15 LBC, 10 MK, 10 Scorpion Honeydo Kicks, 10 bonus HC. Jumped right into a regular Dora, partner up for 100 HRM, 200 jump squats, 300 box cutters with the timer running around the church building. Mosey back to Hoedown central lawn for some Fat Man & Little Boy (40lb & 10lb coupons). The PAX circled up for Q led core work including Supermans, back extensions, hip dips, LBC, WWII, MK, Carolina Dry…

Is F3 RVA turning into a walking club?

By Wilson_RVA on August 9, 2020

When: 08/9/20
QIC: Wilson
The PAX: Wilson, Aisle 5, Boberry & Exit Row

Four studs arose from the fartsack to finish the week with a run or a walk. Three were dead set on walking and one was……debating. Aisle 5, Exit Row & YHC were planning on their 4.5 mile plan and Boberry was wavering and patiently waiting for more runners, but NONE showed up. Still convinced OTB should be re listed as a walking AO with running optional. At 6:01 Boberry was set on running and we all went off in our different directions. Walkers got in 4.5 miles (getting faster each week) and the SOLO runner logged 6 miles. Great job…

Second Time Trying

By Spit on August 8, 2020

When: 08/8/20
QIC: Spit
The PAX: Work Release, Bone Thugs, Doublemint, Corned Beef, Wilson, Mr. Rogers, Shiplap, Choppa, Bodo's, Hitchhiker, Seymour, Aisle 5, Phonics, Opus, Shakedown, Hermes, Boberry, Bulkhead, Upchuck, Swirly, Helix, Rosie, Handsake, Snuff, Hardywood, Probation, Gypsy, Flex Seal (F3 Hickory), Skull (F3 Hickory), Spit

38 of RVA’s finest and 2 visitors for F3 Hickory arrived on a humid Saturday morning to enjoy YHC second attempt at team rotation competition. This how it went down Slaughter Start – 10 Burpees OYO Afterwards YHC called for a quick Numberama to get the group size and ask the PAX to split into 4 teams of about 6 to 7. (we started with 26 PAX) Mosey to the stage with the coupon are kept COP (Thanks Opus) – IKR, Crabcakes, Merkins, AST’s, Imperial Walkers THANG Coupon Beatdown Brewfast Comp While Opus ran the COP, YHC took the team…

Courage

By Gomer Pyle on August 8, 2020

When: 08/7/20
QIC: Gomer Pyle
The PAX: Mister Rogers, Gomer Pyle

2 warriors jumped out of the fart sack and into the gloom for a 5 mile run. Route- Pump, Carisbrook, Oakway, Weathervane, Turnbridge, Gayton, Ryandale, Timberly, JRP, Glen Eagles, Summerwood, Pump. Prayers for folks who need courage – to overcome challenges from all walks of life whether addiction or bad situations. NMS – Courage was the topic today and what it takes to face bosses, employees, yourself to overcome what is challenging you. Thanks for the discussion and setting the example, Mister Rogers.

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