Richmond, VA

Thursday Timberwolf Beast Mode

By Marmaduke on August 31, 2017

When: 08/31/17
QIC: Marmaduke
The PAX: Mr. Roper, McRib, Gumbo, Rusty, Honeymoon, Sparky, Tatu, Wilson, Marmaduke

Nine bodies arose from the Fartsack this morning to get this Thursday underway! After the short mosey to the back of the school, COP was underway, then out of the darkness, here comes McRib – glad you made it out buddy! The Thang COP: SSH DQ Copperhead Squats Helicopters Merkins LBC Mosey to the Football field The Beast – 100 yards, 6 reps every 25 yards, up and back is 1 rotation, total of 6 rotations Exercise 1 – Merkins Exercise 2 – Monkey Humpers Exercise 3 – LBCs Exercise 4 – Mountain Climbers Exercise 5 – Freddy Mercury Exercise…

White Deer Lets His Strength Do The Talking…For Once

By Attila on August 31, 2017

When: 08/31/17
QIC: Attila
The PAX: White Deer, Johnsonville and Attila

YHC final took the plunge and stepped up to Q Circus Maximus. YHC was joined by a pair of faithful members of the PAX. Here is how it went down: COP 25 SSH 25 IW 25 DQ 20 merkins 40 WWII sit-ups 20 Crab Cakes 10 burpees 20 helicopters 20 KB swings 10 halos – each way 10 minute AMRAP 15 lawnmower pulls left and 15 lawnmower pulls right 20 alternating one-armed KB swings 15 weighted squats Farmers carry around bus loop to the pillars of pain Death crawls and sit/presses – 15 sit/presses then death crawl to next pillar…

Tapering…just say no!

By THE Yankee Aggressor on August 31, 2017

When: 08/30/17
QIC: The Yankee Aggressor
The PAX: Lugnut, Swirly, Ronaldo, Sparrow (to be named), L.O.L.A, Upchuck, Circle K, Lab Rat, TYA, Offshore, Rosie, Honeydo

12 stalwarts posted for a Wednesday run. Weather was perfect for a Wednesday afternoon, 79 and sunny….70 and sunny in my mind The Thang: Run the hills for 45 minutes. YHC tried to give directions, but that did not go well…people did whatever they wanted. NMM: 12 is definitely a record for this year at the hill run. After seeing the PAX today attack the hills, everyone seems ready for the BRR. A little 2nd F at TYA’s house post workout…Circle K was the cook. TYA Out

Three-Headed Monster at SOT

By Gumbo on August 30, 2017

When: 08/30/17
QIC: Gumbo
The PAX: McRib, Carmen SanDiego, Gumbo

It must have been a rough fantasy football draft last night as it kept the entire New Market crew away from SOT this morning. No matter, 3 veterans shook off the covers and rose to meet the gloom with energy and enthusiasm. It went a little something like this… Short mosey to the opposite parking area for COP just in case there were any LIFOs…skip disclaimer and jump right in: SSHs x20 IC DQs x10 IC Helicopters x12 IC LBCs x20 IC Mosey to the track for Four Curves on the track. Round 1 – 5 Burpees in the curve,…

Now Playing “Dora” in the Theatre

By Swirly (F3 Corporate) on August 30, 2017

When: 08/30/17
QIC: Swirly
The PAX: Circle K, Conspiracy, Flashdance, Saab, Honeydo, LabRat, Upchuck, TYA, Flipper, Hardywood, Oyster, Best Shot, Scrappy, Sippy Cup, Bootleg, Angus, Swirly

17 strong attacked WDOG this morning and here is what was playing in the theatre …. COP: 10 burpees, Imperial Walkers, Windmills, Helicopters, Russian Solders, Flutter Kicks, APD’s, Arm Circles, SSH’s. Up the steps: Incline merkin Ladder 1-18 Down the steps : Dips ladder 18-1 Dora : Partner 1 run out and around the theatre back to the bottom – partner 2 start the first exercise – 100 Captain Thor’s – 2nd exercise 200 knees – toes sit ups, 3rd exercise 300 LBC’s. Ring of Fire : 10 clerkins 10 workins each – around the horn.. Mossy back to the…

2nd Preblast-Post Reesestrong Crabs/Oysters/Cookout

By Circle K on August 29, 2017

When: 09/16/17
QIC: Circle K
The PAX: All Virginia Region PAX, Ms and 2.0s

9.16.2017 is the date for the Reesestrong 5K. F3RVA was the third largest team last year, with a goal of being the largest team this year. As of the writing of the Preblast, F3RVA is the largest team but there will be a late push by the Chickahominy Chargers team. So get on the website and make sure you sign up for the F3RVA team. F3RVAs own Phonics, and M Phonics organize the event that supports a great cause, Childhood Cancers. If you need additional details, see Phonics There is something for the entire family to do: Two Kids runs,…

Rainy Improv

By Tobit on August 29, 2017

When: 08/29/17
QIC: Tobit
The PAX: Ocho, Rosie, Gumbo, Valet, Wilson, Marmaduke, GED (FNG), Tobit

Seven fearless regulars and one bold FNG descended on NoToll this morning for a wet start to the day. In an attempt to keep the PAX as dry as possible, here’s what transpired…. Mosey to pavilion for COP SSH x 25 DQ x 15 Imperial Walkers x 15 LBCs x 30 Merkins x 12 Onslaught of 11s 11s were slightly modified…perform both exercises at pavilion before running the field and back Round 1: Box jumps and WWII situps Plankorama Round 2: Derkins and Box cutters Plankorama Round 3: Inclined merkins and American hammers Mosey back to the invisible flag for…

It may be August, but it feels like October.

By Phonics on August 29, 2017

When: 08/29/17
QIC: Phonics
The PAX: Emoji, Circle K (LIFO), Rounders, 404 (LIFO), Spike, Phonics

6 brave men arrived in the Atlee High School parking lot as the prospect of hard rain and cooler than average temperatures was the forecast. All member of the PAX were prepared for a beatdown that went something like this. Mosey to bus loop then turn back to flag to pick up two LIFO. Continue mosey to practice field behind Atlee. COP (All IC) SSH Don Quixotes Ball Dippers Arm Circles (10 small, 5 big, reverso) Merkins Foot to hand mountain climbers LBCs One legged APD, switch legs and repeat Burpee Billiards – Like a pool table, 5 burpees at…

Time To Taper

By Lockjaw on August 29, 2017

When: 08/29/17
QIC: Lockjaw
The PAX: Best Shot, The Yankee Aggressor, Big Tennessee, EF Hutton, Marv, Two Can, Sippy Cup, Taxi Cab, Bleeder, Lockjaw, Swirly, Lugnut

Twelve of F3 RVA’s finest ventured out for some quality running in the rain. 3/4 loop of the lake as a warm up stopping at the base of the long narrow path with the steep incline. Run up with 70% effort and jog down for recovery. Repeat until Q calls it (about 15 minutes). Mosey over the the amphitheater and form three columns behind BT, Bleeder, and TYA. Run up the theater’s steps and jog down. Repeat until Q calls it (6 minutes or so). For two columns behind Two Can and Lugnut for a long indigenous people run around…

Good guys, bad guys & Lug Nutz?

By Lug Nut on August 28, 2017

When: 08/28/17
QIC: LugNut
The PAX: Honeymoon, Rosie, Wedding Singer, LugNut

4 strong answered the bell on an awesome Monday morning! The Thang The traditional route through Tarrington with the 5 milers making the loop and 4 miler proceeding immediately up Ashwell. Turn left on Robious and right on Ellesmere. Follow to Brigstock and turn RIGHT. Left onto Twin Team and back to Bettie Weaver. Moleskin In an effort to redeem oneself for the Q where the PAX got lost and ran roughly 9 miles trying to find their way back to the AO, YHC plotted the path for a repeato! Success at last, all members of the PAX returned safely and…

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