While many were hoping it would rain harder, the truly hard rain held off while 20 of the core team represented for f3 RVA’s 9 Year anniversary convergence. 5 Burpee start, Mosey around the school with a bonus 20 dips on the picnic benches COT, Welcome, disclaimer. All IC: 25 SSH, 10x Don Quixote, 10x Helicopter, 10x Merican, 10x diamond, 10x Wide Arm, 10x arm circles, 10x LBC, 15x Hello Dolly, 15x Rosalita, 20x Heels to Heaven, 15x Flutter Kick, 10x Asphalt Angels, 10x Australian, 10 x Alabama Prom Date. Mosey to football field. Bonus run across the nicest basketball…
3 men of F3 wanted a little bit of 70 and Sunny before the 9-year anniversary convergence. We got it done! Warmarama: 1 mile run, DQ, Imperial Walkers, Arm Circles, Cherry Pickers, Helicopters, Michael Phelps, Jazzercise. The Thang:Mosey to the Amphitheater:Ladder Merkins to the Top. 1-18Ladder Dips to the bottom. 18-1Mosey around the Amphitheater:Mosey to the Stage for a Triple Check:Run to the Gate and BackFlutter KicksLBC Mosey around the Amphitheater:Mosey back to the stage for a Triple Check:Run to the Fence and BackSpicy Alabama Prom DatesAmerican Hammers Mosey BTTFNumberama: Namerama NMS: We got it done!! Weather was actually perfect.…
8 IronPAX enthusiasts gathered at Satan’s Hill this morning to take a turn at the Cindy 500. With a soundtrack from the 90s, this is how it went down: That emoji was appropriate as at least one PAX spilled a little merlot this morning. That was especially awful. TCLAPS to everyone who did the hard thing and showed up today. Prayers up for YeeHaw, Wildcat, and their families. Also prayers out to those struggling with mental health. Reach to someone today you haven’t heard from in awhile!
8 Redwoods gathered in the gloom for a dark run in the park for the Brookmont run: . 5 milers head out or the batcave, Left on Raintree, right on Falconbridge, around the park to the right, exit thru turtlecreek, right on Cox, left on Brookmont, right at crowncrest and left on pump. 4 milers go left on Cox, right on ridgefield, and back thru the batcave. EF Hutton took us out. Prayers for healing and reminder to reach out to check on your brothers. Coffeeteria at Dunkin’ 9 year convergence Sat at Crucible Sit N Sip cancelled NMS…
Four Twin Team regulars gathered in the gloom to get in a 5K that featured some exercises along the way. 530 hits and 5 burpees to get started. And what better way to kick off a 5K than with a trip up Twin Team. At each driveway up the hill, perform 10 merkins. Head through Tarrington, perform more exercises including more burpees, American Hammers, WWIIs, and ball dippers. Make our way back to JRHS with a sprint around the swamp track to help change up the conversation. Then on to the jungle gym for some pull-ups. BTTF for 5 MOM…
East on Grove to Rosneath head North. 5s/6s do a loop around Bramley Park and check the tap at Starr Hill and make their way back to Broad. Head west and take Lafayette to Grove and circle the block around the AO. Anthrax took us out. Oyster is grateful for a fast back blast today. Announcements: Convergence tomorrow at 730
4 walkers on IR and 7 Bootcampers converged in the parking lot at Mary for a Fudd beatdown. Here’s the recap: Walkers start walking west down Grove. Bootcampers followed YHC south to the soccer fields for COP: SSH x 45 Don Quixote Helicopters Dead Man hang Plank mixed with Yoga and some other stuff Ukranian Soldiers Mosey to the track for 4 corners V-ups x 10 Squats x 20 Freddie Mercury’s x 30 SSH x 40 Rinse and repeat adding 10 reps to each set of exercises (this really pleased Handshake) Mosey to the NE corner of the track. Partner…
Wide is the gate that lets Machismo Q a workout. This one was a reminder that anyone can lead it doesn’t need to be polished. 9 Gents went through the wide gate to get destroyed by 1st and 10s. YHC picked this up as a farewell Q to Red Card on his way back to India but, alas, it was not to be (Red Card got the foul.) WARMERAMA: – Mosey to the ticketed gates for admission to the fields, none being found the follow was performed in odd numbers: SSH, Don Q, LBC, Heel Touches, LBC, Crunchie frogs, 100s Mosey to…
4 Runners and 1 Rucker came out on one of the last days of “summer” for some running and rucking Route – Head out to Atlee Station and cut over to the new Asst. Living parking lot then through the tunnel for the fly over. Head down Cool Spring Road to Cool Spring Forest trail and finish with a reverse Rutland loop for 4ish miles. YHC did the route for a 20 min run and 20 min walk to get in 3.5+ miles Phonics add the Bojangles loop to get closer to 5 miles Mustang was our lone rucker and…
4 Iron bell maniacs smashed through Goyne Park this morning. 2nd week of our Off the Books Thursday chester AO is going well – JOIN US! 35th Bday Q made this one feel extra special. We actually got Florence to sweaty to hold the kettlebell – the path there read something like… Warmarama SSH, Helis Stretch with the Kettle (loosen up side and front body) THE THANG COP1 – Clock KB Carry Rifle to 3 o clock 5 No Cheat Merkins Farmers Carry to 6 o clock 5 NC Merkins Repeat with various carry options (Front Raise, Lunges, 1armed) Swap…