F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

11 strongmen circled up and pounded the pavement at the CM this early Thursday morning. Great to see a new clown car with new faces Circle up in the CM parking lot for COP SSH’s Helicopters DQ’s Big Arm Circles Forward and Reverse Inch worm to Merkin Lap around the CM The Thang- “A Circus Ladder” 10 – 360’s right and left 10 – 360’s right and left 10 – Halo’s Clockwise Counter clock wise 10 – 360’s right and left 10 – Halo’s Clockwise Counter clock wise 10 Goblet Squats 10 – 360’s right and left 10 – Halo’s Clockwise Counter clock wise 10 Goblet Squats 10 Swings…

Conditions: As Musket put it: dark. PAX: 11 PAX strong FNGs: None, unless you count Guinea Pig who only joined halfway through Tuesday’s boot camp. DR PAX: None. Warmarama SSH – 25Arm Circles – 10/10Imperial Walkers – 15TTT – 10Burpees OYO – 5 Mosey to rear parking lot of Food Lion, long way. The Thang Ladder: PAX performed 20 reps of each of the following exercises, then run down to second speed bump and back, then add next exercise to previously performed level/s: Johnny DramaAmerican HammerReverse LungeMerkinBig BoyOverhead ClapBurpee Mary Elevens: Crunchy Frogs / WWIIs Mosey to the flags the…

A dozen sweat warriors and one FNG showed up to be Forged anew. Here’s how the 13 got lucky… The THANG: Slaughter Start: Bearpees x50 yards (x1 Burpee every x5 bearcrawl paces)SSH for the SIX Mosey down to culdesac for COP #1: DQ x10 ICBody Builders (8ct Burpee) x10 ICDancing Rockettes x10 ICCopperhead Squats x10 ICDR W x10 ICWilson’s StretchMerkins x5 ICCarolina DD x5 ICDancing Bears x10 IC Mosey back up to the Handicap Rails for COP #2: Partner up, each complete x10 of the following while partner holding legs either does squats or curls for each rep:#1 Jerkins#2 Cliffhanger…

12 of Richmond’s finest met Mary to dust off the cobwebs and start the day COP: SSH’s, Don Quixote’s, Merkins, LBC’s, Scorpion Kicks Mosey to back parking lot at Reveille Triple Check: Partner 1 does Dips on the Picnic Tables, Partner 2 Flutter Kicks, Partner 3 Run to down the parking lot to the wall and Bernie Sanders back. Four Corner, ascending: Corner 1: Hand Release Merkins, Corner 2 Merkins + Flutter Kids, Corner 3: Merkins, Flutter, and Mountain Climbers, Corner 4: Merkins, Flutter, Mountain Climbers, and SSH’s. Rinse and Repeat starting from the top and descending. Mosey back to…

It was a dark gloomy night with thunderstorms threatening and YHC had to decide – should I just Fartsack it for SOT, I mean I’ve finished the Summer tour! I know, I’ll sign up for the Q then I have to post. 8 other suspicious looking characters joined YHC and this is what went down. Mosey to the teachers / bus lot for COP Cherry Pickers, Don Q’s, Helicopters,Hillbillies, LBCs and possibly some others but I can’t remember any. Mosey to back loop around school, lung to the bright light (Tobit), backward lung to the next light Mosey to the…

4s, 5s, and 6s took off on different routes only to converge on a common point at Westham Parkway and Baldwin, taking the same route down by the canal and home. Kudos to Bleeder and Lugnut in their bonus runs into and away from the AO. Announcements: Puppy Pile this weekend – Bring those 2.0s.Saab’s 2.0 is hosting a happy hour this Thursday to raise proceeds for the leukemia and lymphoma society. Sounds like a good time for a good cause and an opportunity to give Saab a hard time. What more does one need?

Some came from the north, others from the south, and some from around the block. Early, on time, and after 6….we had them all. Distances and routes varied across all extremes. One thing in common was the fist pump as the Pax crossed paths interweaving all that Roller Coaster has to offer. The hills were mighty, the humidity high, and the spirit unbreakable. There was rumor of New Market’s measure of success in evading Labrat at all times on the run. Labrat most certainly will not be apologizing. YHC brought his other 2.0 to her first F3 workout. She worked…

9 of the strong greeted the gloom at DaVille for some ground work Mosey to grassy area by basketball court COP Arm CirclesSSHMerkinsLBC The Suck Do the exercise in each station while the rabbit runs to the end of the parking lot and back, then move to the next station Jump RopeSquats (proper squats)Chuck Norris merkinsBattle ropesWW2 situpsJump squatsSomething I can’t rememberSandbag work with Eric Mosey to the wall One burpee for every person that passes the Q on the way Wally World like thing 3 sets of 5 donkey kicksBTTW handstand merkinsMerkins with feet on the wallRun to…

A long time ago in a land far away there lived a man named Fibonacci. That wasn’t his real name of course. It was just a made up name. His real name was too hard to pronounce so he chose a name that was easy to rhyme with “bocce” and “splotchy”. Since today is in fact a Fibonacci day, this workout was dedicated to him and his lasting effect on the world of math. Because of him, we do not have to use those wretched Roman numerals because he introduced the Hindu-Arabic numeral system to Europe which we still use…

13 Strong posted this morning for W Dog. Here’s how it went down: Mosey to Lower Slip Road for COP: SSHx25 // DQx10 // Helicoptersx10 // Arm-circlesx10/Reverso // Merkinsx15 // LBCsx15 // Crabcakesx15 Love Hill: Partner up, one man runs up hill to the amphitheater and back. Other partner rotates through lunges // broad jump burpees // bear crawl Mosey to Amphitheater: Box Jump Burpees on first step. 10/5/3/2/3 Mosey to Rusty Cage: 8 Pull ups // 16 Plank Jacks // 24 LBCs, run to the hydrant and back. repeat 3x. Last round: 10 Body Pulls // 20 Froggers //…

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