F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

YHC was feeling spry and suggested we do the Omega Hill run. Route: behind Maymont, up stairway to heaven, back to parking lot, up love hill, down pipe, across canal to western point dead end, back up pipe, down love hill to parking lot. 3.5 miles per lap. Most folks completed 2 laps. I’m not sure if you can pack more trail elevation in such a short span in the James River system. We all left with tired legs. The route is named because it is in the shape of the named Greek letter Ω (kind of). Moleskin. This run…

YHC was ready for a cool morning workout and below is what went down: COP We mosey to the West Entrance of Atlee High School and form up by the bus loop. We square up for 20 SSH, 10 DQ, 10 Ukrainian Soldiers, 10 Imperial walkers, 20 American Hammers, 20 LBC’s, 10 Scorpions and 20 merkins. THANG With 4 in the PAX we set up four stations. Station 1(S1) – runs lap on inner loop as the timer. S2 – Squats or Lunges, S3 – Bench Dips, and S4 – 40 merkins. We rotated through each station to complete a…

30 Stallions came out to attack the dark hours and celebrate the one year anniversary of the Alamo. Many of you know that YHC accepted a promotion in December and has been living in St. Louis, but just so happened the anniversary fell on a date that I was back in town. After a conversation with Warby yesterday, we decided that I was going to hijack the Q and surprise the PAX to run it back. So cool to see genuine excitement from you all (looking at you OC). For context, a year ago, I reached out to the Chubby…

4 swift of feet joined YHC for some off the books elevation change on the best hills SOJ has to offer. Since we made it official with a COT, I should give the PAX their deserved data points. I don’t want Heist or Swoop to miss out since they are near the top of the leaderboard. YHC and Doozy rolled around Tarrington for a bit before Yeehaw, Swoop and Heist joined us for a trip to check on Gumbo’s old house followed by a venture up Twin Team. 5 miles, EHing some ruckers, and a coffeeteria (with another EH) we…

Fourteen men of purpose rolled into the latest edition of Hoedown. Temperatures were 70 and sunny. According to the driver who literally drove into the AO, the following might have happened: Mosey backwards around the Horseshoe to the steps to the school front across Forest to the Church Parking Lot. SSHs x50Dead Man HangIWsLBCsFlutter KicksHRMs Mosey back across Forest to TES Elevens from the bike rack to the parking lot. Monkey humpers and flutter kicks. Finish in the parking lot. Mosey No Further. Pick a parking space. 3 hand release merkins, 3 WWIIs, 3 deep squats. Pencil roll to the…

The pre-dawn gloom of Forrest Hill Park welcomed 11 GrowRuck warriors to an epic beatdown. With only 47 days left to train for GTE #47, today’s challenge was a taste of the real deal, but only 1/6th the duration. Here’s how these HIM’s turned green to celebrate the holiday and conquer the flesh: ROSIE’s “WARM-UP”:  Warm up on the tennis court – SSH, Ukrainian Soldiers, Helicopter, Imperial Walkers. PT test prep with 30 HRM and 35 WWII’s. Over to the hill for 11’s – Squats at the top, Mtn Climbers at the bottom. Finish at the bottom and bear crawl…

Eight men emerged from the gloom converging at the appointed place and time to have their limits pushed and see what the QIC had in store for them on this beautiful spring morning. According to the runners surprised to find the creatures moving on Love Hill were not deer, this is how it what took place. Mosey to the Nickel Bridge toll booth parking lot for COP: SSH, Helicopters, DQ, IW, DMH, Copperhead Squats, Merkins, LBC’s, APD’s From the toll both, cross the Nickel Bridge alternating 5 merkins and 5 WWII’s at each lamp post. Return doing 2 burpees at…

Nine speed-ruck studs looped Rockwood a few times this morning, stopping a couple times for variable squats, and also completed 50 yards of Polar Bears up a hill. GTE training continues – some will be ready when the day comes. Keep posting fellas! 💪🫵🔥~DTH

Beautiful day for 10 of us at Grid Iron. After a warm up, we went to the Grid Iron for: Arms/Chest: Merkin-Beast for 216 (Merkins, Diamonds Chuck Norris, Staggered Armed, Wide Grip, and Carolina) Legs: Elven’s with 2count step ups and Squats Abs: 200 abs broken down with 8 reps of 25 of WW I’s, WW II’s, Flutters, Heals to Heaven, Side Crunch L and R, Crunchy Frogs, and Knee ups Arms: 100 Dips broken down in 4 reps of 25 Cardio: 10 minutes of Burpees was called, but after round 5 the St. Patrick’s Day Quiz was “While St.…

After the ruck this morning, I did not have much time for the transition to the workout. Luckily my warped mind had things where I was able to go from one to another. 15 of us asked “Mudslide, what do you have for us today”? Let’s find out…. Started out with the warm up(SSH, Arm Circles, Don Quixotes, Copperhead Squats, Merkins, LBCs, Freddie Mercury) a little lower body stretch then time to take off. I brought a couple of sandbags with us knowing that I will probably use them later. First stop: mini Dora(25/side reverse crunches, 50 jump squats, 75/side…

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