A PAX of 11 strong posted in the gloom to meet their match: the ladies. Probably the most hyped workout ever at F3 RVA, the ladies were hand-picked and harvested specifically to throw down a challenging 60-minute workout. 8 feet in length, and ranging from 3 inches to 8 inches in diameter, these were not your average ladies. Inspired by Chum Bucket at the F2 a few weeks back, YHC decided to bring every gimmick possible to get the PAX out this AM. THE THANG Mosey over to the far circle, navigating around the dell and through tents set up…
Three of the PAX #PreGamed at 0640, a fourth joined us at 0700, and two #Double-Dippers (one with the #Ladies) sped over from the #DogPile for some #GridIron action on another beautiful morning in the West End. The Thang COP – 25x SSH, 25x Don Quioxtes, 25x Deep Slow Squats, 25x imperial Walkers, and 25x Standing Side Crunches (“Bobbleheads”) Mosey to the #Mound for 10 minutes of Burpees Mosey to the pavilion at the parking lot for Dips Tabata Mosey to field events venue inside track for 25x LBCs, 25x Rosalitas, 25x Dollys, and 25x Alabama Prom Dates Mosey to…
10 dedicated strong runners showed up to RAMM this morning for a quick morning stroll. Weather was 70 and Sunny (or maybe 50 and raining). The Thang: PAX run from shovel flag to Grove Avenue. All take a right on Grove, three routes, 4, 5 and 6 miles, dealers choice. 4 mile loop turn around at Sauer, 5 mile loop turn around at Thompson, 6 mile loop turnaround at Belmont. All run to intersection of Three Chopt and Grove, turnaround and run back to the shovel flag. Moleskin The PAX continues to complain that the mileage that the Q is…
12 posted for a truly beautiful morning just to lift cinder blocks. Fun was had by all, and here’s how it went down: Blocks held overhead for mosey to center of soccer field for COP: 20 SSH, 20 split jumps, 20 Don Quixote, 20 Rosalitas, 10 merkins Mosey to soccer field end line and partner up for blockfest: One partner curls while the other runs half field and back. Flapjack with each partner doing 3 sets. Repeato for military press, tricep extensions, block burpees, sumo squats, and a new exercise where you pass the block between your legs, switch legs,…
The Pax was 5 strong venturing into the gloom on a beautiful morning The Thang Mosey down the bus stop lane COP 25x SSH 25x imperial Walkers 25x Crab Cakes 30x Little Baby Crunches Mosey to middle field 10 minutes of burpees Yep 10 min of burpees Mosey to the football field Beast Merkins Monkey Humpers Don Quixote’s Hillbillies Weezy Jefferson Deep Knee Bends Mosey to corner of track Lunge 100 m Jog corner Sprint 100 m COT Moleskin Great to see Earthworm at SOT. He’s always bringing the max. Somehow he survived an automotive tussell with Bleeder on the…
A strong and dedicated PAX of 18 showed up at NoToll on this beautiful morning for a little modified push-a-rama. THE THANG: COP SSH x 21 Don Quixote x 25 LBC x 30 Merkins x 10 Copperhead Squat x 20 Mosey to parking lot for 4 Corners (x2). The pace was determined by the lead group doing Squerkins. Squerkins x 10 (alternate positions during second loop) Squats AMRAP Military Merkins x 10 (alternate exercise on second loop) LBC AMRAP Mosey to soccer field for the Merkin Ladder. Start at x 20 and descend to x1 with 50 yd sprints…
PAX of six this morning for The Punisher workout. It went like so: Mosey to initial COP for 15 each of SSHs, Forward Arm Circles, Backward Arm Circles, and Standing Mountain Climbers. Deployment of 13 Acres Baker’s Dozen – designed for 13 exercises at 13 stops on the Linwood Holton Elementary School grounds. Exercises included Squats, Merkins, Hello Dollys, Alternating Lunges, Wide-Grip Merkins, Rosalitas, Squat Jumps, Close-Grip Merkins, Alabama Prom Dates (thanks BT), Standing Donkey Kicks, Carolina Dry Docks, Flutter Kicks, and Mountain Climbers. Complete 13 of the first exercise and 7 of the others (baker’s half dozen) – move…
Pretty sure this is the first F3 workout that has taken place in Athens, Greece but I might be mistaken on that. 1 LIFO (Fudd) and 4 FNG’s posted to the site of the first modern Olympic games in Athens, Greece. This is where the first marathon was run way back when people were still wearing Toga’s (shout out to the mayor of Grumpsville). For those of you that don’t know your ancient Greek history, the first marathon took place after the battle of……bet you can’t guess……. Marathon!…… that took place 26.2 miles northeast in 490 BC. One badass warrior…
Four posted to the #Gridiron, F3Richmond’s later Saturday bootcamp. Lugnut planted a shovel flag, and Johnsonville took the Q after a very long “vacation” to allow broken ribs to heal. THE THANG: COP SSH x 35 Merkin x 15 Slow Squats x 15 Partner Leg Pushdowns x 25 Mosey to grassy knoll near Striker fields 10 minutes of burpees Mosey back near SF 2 sets of Partner Leg Pushdowns x 25 Mosey to football field 4 additional minutes of burpees Mosey to entrance of school Modified Triple Play — Pair up. On partner does people’s chair while the other bear crawls about…
14 strong posted just before Sunrise, including one LIFO, and one Kotter, The THANG Mosey to Circle for some parade Laps 1st COP 20x SSH 20x Mountain Climbers 20x LBC 10x Merkin Mosey to 2nd COP 20x Flutter Kicks Mosey to 3rd COP 20x Rosalitas NoToll 5 Burpees Al Gore Touchdown Mosey to Center of Bridge 50x Deep Knee bends facing east 50x single leg knee bends each leg Watch sun come up to east Mosey Back to Other side of Tolls 4th COP Plank & Dead Cock roach Mosey to Amphitheater, Ten Times Run to top, 10X Durkins, on…