F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

3 of us at WTH today. Gomer did his own thing and Lighthouse and I did the following. Right on 3 Chopt Road to John Rolfe, right to Old Brick, right to the parking deck near Dave and Buster’s. A few exercises while I recovered my breath. Then up the stairs to the top of the parking deck, across the top level and down the other stairwell, 20 merkins and back up the stairs to the top level, over to the initial stairwell and down to the start. 5 times. A little stretching. Over to the little gazebo on the…

10 Gents showed up to SOT for a mid week sweat. Fun ensued. COP – SSHs, Helicopter, DQs, Copperhead Squats, Freddie Mercuries, LBCs, Stretches Mosey to the track – 25 or 1/4 of track all the way around stop and do exercises – Merkins, Squats, Dry Docks, WWIIs 50 – SShs, Dying Cockroaches 75 – Monkey Humpers, 25 Dips 100 – LBCs Mosey to Steps – Dealer choice while they ran – Merkins, Burpees, LBCs, WWIIs, Plank Jack, LT Dans, and many more BTF – Stretches Numbers, Names, Doozy took us out Check Slack for announcements. Duke

Eight early risers bathed in the late season pollen while keeping the running to a minimum. After some jovial bantering about length and girth, off we moseyed to the back parking lot for: COP 25 SSH10 helicopters15 arm circles10 donalds10 reverse scorpions10 inverted scorpions The Thang Stay in the general vicinity for 4 sets of 25 reps of different exercises. Repeat 11 times. Exercises may have been: Star Jacks, merkins, squats, LBCsImperial Walkers, dips, box jumps, freddie mercuriesMountain climbers, werkins, lunges, flutter kicksHillbillies, carolina dry docks, monkey humpers, Tuck jumps, diamond merkins, jump squats, heels to heavenRepeat 1-5SSH, windshield wipers,…

4 strong posted for WDOG this morning and here is how it went down. Mossy to the Theatre for warm ups and stretches then begin some step work.. Steps going up – 1 incline merkin 2nd step 2 dips add one each step keep climbing to the top Mossy to the stage : Partner up – 6 exercises with the blocks – curls, over head press, squats, WW’II’s bench press, burpees. Other partner Bernie Sanders to the fence – run back. Mossy to the circle for some curb crawls – 1-5 and back down. Mossy to the poles for some…

A quartet of fine, flexible specimen took to the courts of No Toll to bend, flex, and ease into the morning like a warm cup of soup. The conditions were ideal for Broga as we worked on hips, shoulders, back and hamstrings. House Party is jumping into F3 full force and commented on the ever popular pigeon pose. Enjoyed having the regulars in Chaplain and Oyster. Great work gents before the painful VQ that followed.

YHC back from a long weekend in Texas was ready to get the week started @ Daville. With the shovelflag planted and two more show up to form barely a fire team, it is time. We begin to mosey to bus loop and here is what happened: COP We arrive to West entrance on Atlee and perform 20 SSH, 10 DQ, 10 4ct helicopters,15 arm circles, 10 small 5 big, reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct American Hammers, 10 4 ct LBC’s, 10 Alabama Prom Dates, 10 Scorpions and 20 merkins. THANG With 3 the triple check…

…yet, so YHC deleted the name from the Q sheet and took the Q at HBR. The Thang: COP: SSHs, IWs, DQs, LBCs, Merkins, Squats IC Mosey to Jerkin Gym for 2 rounds of 10 Partner Jerkins. Bernie up the hill, mosey to the softball field for a Baseball Beast on the softball field. Complete exercises in the outfield grass behind 1st, 2nd, and 3rd bases, run home and return. HRMs, WWIIs, Storm Squats, American Hammers, Jump Squats, Burpees. Mosey to the blacktop for 4 sets of Donkey Kicks, Bear Crawl, run to the end and back. 10, 15, 20,…

14 no 15 Sojourner’s made their misery complete and paid their penance without and then with a Toll at No Toll. Corks were popped on a few new tricks when Juanita’s VQ began with a mosey, then Warm-A-Rama: DQ, Abe Vigoda, SSH, LBC, Rosalita’s, and Diamond Merkins were done with a without cadence as Juanita grasped the finer arts of a new PAX lingua. Most exercises started without ready position move or the standard execute command proving once more that actions speak louder than words. Faith took center stage as the Pax Moseyed to the benches to begin to prostrate,…

3 hit it hard on a perfect evening for another version of The Punisher. Conditions for F3RVA’s oldest and largest evening workout were 70 and sunny. According to the concerned moms walking through the school fields, the following likely happened: Mosey to the shade for the COP: SSHs x 20LBCsFlutter KicksImperial WalkersDead Man HangReach for the SkyHand-release merkinsStretching Mosey to the Bus Loop Curb crawls. Bear crawl, 1 merkin, crawl bear, 2 merkins, bear crawl, 3, CB, 4, BC, 5 Mosey back to the shade. Touch-a-Tree. 10, 8, 6, 4. Flutter kicks and squats. Then, burpees for the Round of…

7 at Hoedown today. Here’s how it went. Parking lot at the corner 10 Lunge Twist Right 10 Lunge Twist Left 10 Travolta Right 10 Travolta Left 20 Rocky Balboas (toe taps in a plank position) 20 Deep Mountain Climbers 10 Alabama Prom Date (one-legged) Right 10 Alabama Prom Date (one-legged) Left Upper Parking lot 5 minutes of burpees Wall Courtyard: 15 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO Wall Courtyard: 15 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO Wall Courtyard: 15 Lalannes…

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