6 men (Spit, Mud Face, The Carpenter, Blue Cheese, Helix and Yard Sale) climbed out of the fartsack after 4 days of rain, hoping for stars and clear skies but were greeted by clouds and a steady mist. This is how it went down: Mosey to concrete pad at the entrance of the school. Warm up exercises included : SSH x 40 , Don Quixote’s x 20, Arm Circles 10 small, 5 large and reverse, Mountain Climbers – 20, Merkins – 20, LBCs x 40. Kettlebell Halo 1 minute each direction. Short mosey to the bus loop for Four Corners of the Bus Loop. 1st corner – 20…
6 strong took the DRP and posted for a gloom that was a little drier than yesterday, unless you are Tatu and find the water filled ditch. COP warm up – SSH, Helicopter, DQ, LBCS Parking lot tracers on the way to the basketball courts. Crazy 8’s on the courts – Do 8 of each exercise at each of the 8 baskets, rounds go as follows Burpees 4, Flutter kicks 4 Wide grip merkins Lunge between hoops Crunchy Frogs Jump Squats – Bear crawl between hoops SSH Crab Cakes Freddie Mercuries 4, Burpees 4 Plank (8 second hold) Mosey back to…
Eight swimmers convened at the Commons for an unstructured and rainy Q at Spider Run. The PAX gathered under cover and waited patiently for Lab Rat to park before initiating today’s run. Instructions were light but generally included the following route. Route Cross the parking lot and up through fraternity row Right on Hampshire and right again on Hampshire Up Ridge Top to Patterson Left on Patterson and left on Horsepen Right on Waveny 4 milers left on Westham and back to the commons 5 milers right on Westham Left on Woodberry Left on Hollins Left on Baldwin Back to VSF…
11 die-hards of F3RVA braved the rain to scout and break in a new AO in soggy style. HoneyDo planted the shovel flag and stood back to watch the PAX assemble. The single Quioccasin Alum present (Swirly) gave an overview of the grounds before a hot-potato Q delivered the inaugural beatdown at HEARTBREAK RIDGE. Here’s how it went down, including actual recorded thoughts of the Qs. THE THANG Loose Goose Q (Haven’t done this in awhile! 11 PAX at the first workout!?!? PUMPED! What is the disclaimer supposed to be again?) Mosey to center field Disclaimer COP – Invisible Jump…
Four convention weary warriors, including 2 FNGs, shook off the lure of the fart sack for a special “F3 hits the beach” beat-down, Amelia Island-style. Here’s how it went down. The Thang: Brief intro to F3 for the FNGs, then jog around the hotel patio, dodge the furniture, and hit the beach COP SSHs x20 Don Quixote x10 Imperial Walkers x20 LBC’s x20 Heels to Heaven + Rosalitas x20 BLIMPS Burpees x10 Lunges x20 (down and back) Imperial Walkers x30 Mercans x40 Plankjacks x50 Squats x60 Mini-Dora (10-20-30) Step ups x10 Dips x20 Mercans x30 In between, sprint from benches…
7 Hungry PAX Members woke up from their winter naps to post on this wet but sunny and 70 morning for the Spring edition of “Old Glory” in DaVille THANG Old Glory 1 mile run in front of the schools, across the school bus parking lot to the track and around to the back side of the school to the field next to the HS teacher’s lot. Complete as many laps in 30 minutes with the follow exercises: 1st Corner – 20 Merkins 2nd Corner – 20 Jump Squarts 3rd Corner – 20 Burpees 4th Corner – 20 WWII Sit ups Mosey Fun Run…
“Raise your words, not voice. It is rain that grows flowers, not thunder.” Rumi 8 warriors rose to greet the dawn of a new day. It went a little something like this. COP: SSH, IW, LBC, FM X 20, Merkin X 10 Lazy Dora: 100 Merkin, 200 LBC, 300 Squats. One partner completes 10 merkins and the other partner planks, alternating to 100. 20 LBC and 6 inches alternating to 200. 25 squats and hold squat alternating to 300. F3 Lesson Ladder – This is an exercise that builds upon itself. Each round keep the existing exercises and add a…
5 posted on a Sunday evening to prepare and serve food to some awesome folks rehabbing from various surgeries and other ailments The Thang and NMM: F3 RVA has committed to supporting Breaking Bread on Sunday evenings every month going forward. This was at the second time we have been out there and the second outing was even better than the first. We posted at 530, got dinner ready from folks and began to serve (after an inspiring pre-meal prayer from Toga). After serving all the patients, we grabbed some food for ourselves and sat down with folks for a…
Four tried and true Batteau OGs carried themselves into the gloom for a Monday morning workout. Mosey to bottom of stairs – warm up – 20 SSH, 10 box jumps OYO, 10 Don Q, 20 slow bending squats Mosey down to lake. Lap 1 – Indian run, runner is the Q and chooses when to sprint to front. Several Qs called for 10 count merkins along the way. Lap 2 – merkin ladder up to 10 at light posts, no man left behind. Mosey up back stairs. Lindsays – dips and squats, run up and down stone stairs when finished.…
3 1/2 marathon virgins and three veterans posted for our countries toughest 1/2 Marathon (Blue Ridge Marathon in Roanoke) The Thang: 13.1 miles, 1890 feet of climbing, 1890 feet of descending, a trip around the star and an ascent onto Peak wood drive for some champagne and strawberries. NMM We all successfully completed the actual event. The run, with its elevation changes, was no joke. I think of it as running the two mountain goat hard legs of the BRR (legs 31 and 32) back to back with a few extra miles thrown in for fun. A few notes on…