Richmond, VA

Fudd’s Swan Song

By Fudd on June 27, 2019

When: 06/27/19
QIC: Fudd
The PAX: Offshore, Scar, Doozy, Pucker, Kubota, Rosie, TYA, Saab, Hitchhiker, Fireman Ed, Keymaster, Slurpee, Aisle 5, Swirly, Honeydo, Marmaduke, Nancy Lopez, Vinny, Wilson, Slippin Jimmy, Fudd

21 of Richmond’s finest posted in the hot and sticky gloom to what will be YHC’s last 45MOM Q for quite a while. For those of you that didn’t know, YHC is moving to Colorado this weekend for good. Dubbed by TYA as “the longest goodbye in the history of mankind”, YHC wanted to end things where he started……at 45MOM. YHC’s first every F3 workout was at 45 MOM on a Thursdy in October 2014. The exact date escapes me……do Big Data’s records go back that long? Orville was the Q that day and it was quite a beat down.…

“Don’t look at me in my eyes!”

By Tryhard on June 27, 2019

When: 06/27/19
QIC: Dr TryHard
The PAX: Don Draper, Double Mint, Splinter, Marv, Flange, Tobit, Handshake, Swiper, P Trap, Chaplain, Kona (FNG), Glory Days (FNG), Mr Roper, Last Call, Fresh Prince (FNG), Seadoo, Oyster, DTH

YHC arrived early only to find the Forge AO already teaming with Summer Tourists and FNG’s. All together 18 veterans and 3 FNG’s paid homage to another glorious sunrise in the best way we know how… The THANG: Mosey down to 2nd parking lot for COP #1: SSH x20 ICDQ x10 ICBody Builders (8ct Burpee) x10 ICNo Cheat Merkins x10 ICDR W x10 IC Mosey down to Handicap Rails for COP #2: Partner up, each complete x10 IC of each of the following:Copperhead Squat / DipsCopperhead Curl / JerkinsCopperhead Kneeling ShoulderPress / Cliffhanger Merkins Mosey to Grassy Knolls for COP…

Ditch the kettlebell.

By Opus on June 27, 2019

When: 06/27/19
QIC: Opus
The PAX: Opus

YHC showed up super early for this one and waited for someone else to take on the kettlebell challenge today. No one did, so YHC went for a run that went something like this. Run South on Pump for as long as the sidewalk allowed. Take some side jaunts into various neighborhoods to get to 4 miles. See ya in the gloom!

Dora Up that Kettlebell

By Spit on June 26, 2019

When: 06/26/19
QIC: Spit
The PAX: Doozy, Glide, Emoji, Mudface, Chewy, No Idea, Spit

A lucky 7 arrived at Washington-Henry to enjoy a Dora of a day. This is how it went down Mosey over to the bus loop COP (ALL IC) – Burpee OYO, SSH, DQ, Tempo LBC’s, Heels to Heaven, HRM, Arm Circles Dora 1-2-3 – Partner Up (change partners each set), first partner runs a lap around the bus loop, second partner does exercises, switch, rinse, and repeat. Set #1 – 50 Snatches, 75 Renedage Rows, 100 Goblet Squats Set #2 – 25 KB Burpees, 50 Demon crushers, 75 Situp + Press Set #3 – 25 Pistol Squats, 50 High Pulls,…

42 Second Headstand Day

By Bodo's on June 26, 2019

When: 06/26/19
QIC: Bodos
The PAX: Sippy Cup, Slippin Jimmy, Hardywood, Conspiracy, Cornbeef, Swirly, Wheelie, Offshore, Faceplant, Handshake, Toto, Swiper, Vinny, Bodos

14 strong posted this morning for WDog. Here’s how it went down: COP: SSHx25 // DQx10 // Arm-circlesx15/Reverso // Helicoptersx10 // Merkinsx15 // LBCsx15 // Crabcakesx20 Mosey to Rusty Cage: Triple check. Pull-ups // American Hammers // Run to the Hydrant and back Mosey to Amphitheater: Start at bottom step with 1 Incline Merkin // 1 Dip // 1 Box Jump, work all the way up to 18 Incline Merkins// 18 Dips // 18 Box Jumps COP to wait for the 6: PTLsx20 // WW2sx25 // Mountain Climbers x25 Final YHC Birthday Exercise in honor of my grandpa, who every…

Big Numbers @ SOT

By Marmaduke on June 26, 2019

When: 06/26/19
QIC: Marmaduke
The PAX: Mousetrap, Nancy Lopez, Bullseye, Hacksaw, Cerrano, POG, Splinter, Wedding Singer, Marv, Wilson, Honeymoon, Tobit, Recall, Lugnut, Hermes, Beaker, Marmaduke

17, thats right, 17 Warriors posted at SOT on this steamy Weds morning! 530 hit and the PAX took off. COP SSH x 15 DQ – Slow x 5 Imperial Walkers x 10 Merkins x 10 Arm Circles x 15, reverso LBCs x 30 Helicopters x 10 Mosey to the track Millennium – Track Style YHC calls an exercise, PAX does it until a member hits 100 reps and calls it out, PAX jump to their feet and run a lap around track. Repeat 10 times. (modified after 9 due to time) Planks, wall sits, and Hallelujahs to recover. Exercises…

Feels like Home

By Phonics on June 25, 2019

When: 06/24/19
QIC: Phonics
The PAX: Chum Bucket, Swirly, Phonics

Three posted to Punisher on this sunny and at least 70 evening. The beatdown went something like this. COP 25 SSH – IC10 Helicopters – IC10 Don Quixotes – IC5 small, 5 big Arm Circles – IC, Reverso10 One Legged Lunges – IC, switch legs for 10 more IC5 Merkins – ICLower to 2 inches and hold. Then 5 more Merkins – ICRaise up to normal plank position – 5 more Merkins – IC20 LBCs – IC10 Heels-to-Heaven – IC20 APDs – IC Mosey to Bus Loop Variation of the Triple Sprints – Two stand on one side of bus…

The Fab Five

By Fireman Ed on June 25, 2019

When: 06/25/19
QIC: Handshake, Fireman Ed
The PAX: Handshake, Fireman Ed, P-Trap, Conspiracy, Corned Beef

5 Fantastic athletes showed up wondering who would take the lead on this nice warm morning. It went a little something like this: Handshake Q: COP: 20 Side Straddle Hops, 10 Don Quixotes, 10 Merkins and 20 (?) Freddie Mercuries. First Exercise: Indian Run around Quioccasin Middle School Second Exercises: Pole Running – each PAX grabbed a pole and alternated between flutter kicks and leg lifts while a PAX ran down and up the bus loop. Did that a few times and my abs are looking good right now. Passed to Fireman Ed for Q: Third Exercise: Run to…

Fourth Annual F3RVA Home Run Derby — the part of Big Al was played by Rosie today.

By Gumbo on June 25, 2019

When: 06/25/19
QIC: Gumbo
The PAX: Gumbo, Redbird, Doozy, DTH, Flatline, Honeymoon, Marmaduke, Bullseye, Hacksaw, Nancy Lopez, POG, Cerrano, Recall, Kryptonite, Merlin, Last Call, Tu-Pop, Sugar Sock, Vinny, Splinter, Marv, Offshore, Bodos, Don Draper, Sippy Cup, Rosie, Flange, Opus, Wilt, Fudd, Mr. Roper, Mousetrap, Wojo, Shakedown

34 men posted, 33 men stepped up to the plate for the Fourth Annual F3RVA Home Run Derby and the results were much the same as the previous 3 years…LOTS of Burpees and a few bombs. With McRib unable to go for the 3-peat, Rosie stepped up his game to keep the trophy with SOJ for the 3rd year in a row with 2 bombs. Marv, Kryptonite and Fudd each had 1. That’s right, 33 batters, 99 swings and just 5 home runs. But, on the bright side, we did get 87 Burpees in! For those checking the record books,…

How dedicated are you ?

By Swirly (F3 Corporate) on June 25, 2019

When: 06/25/19
QIC: Swirly
The PAX: Circle K, 7-eleven, TYA, Saabski, Kubota, Faceplant, Tobit, Wedding Singer, Lugnut, Swirly.

Swirly’s board 6/25/19. 10 strong posted this morning for Spider Run and here is how it went down.. Oak route 4.5.6 milers . The humidity was 100% out there this morning but that did not hold back the 10 that showed up to attack the day. Saabski and Kubota ran from their houses so they got some extra in – well done ! 7 – eleven set a personal best she ran farther today than she ever has 4 plus miles – awesome job!! 7 eleven gets credit for today’s BB title. She has been working extremely hard this summer…

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