Eight, no wait seven dudes descended upon the best AO in town for an invigorating morning workout. There was one guest named Cappuccino from F3 Tallahassee. The lucky seven started with some stretching because it’s always important to do that. Then it was off on a mosey to one of the first circles. At the circle everyone lined up in the merkin position on the curb around the circle and did one merkin then crawled with hands on the curb to the next curb cut, we did this as a team shuffling around the circle clockwise until some of the…
6 guys came out this morning to lift some bells and to provide corrective guidance to the Q on counting properly. COP — SSH, Butt kickers, high knees, helicopters, cherry pickers, crab cakes, copperhead squats, hillbillies, IW, tempo merkin, heels to heaven, KB swings, KB press with flutterkick, KB figure 8’sCMIYC — one partner runs the loop, the other person lunges with KettlebellDK — 10bear crawl 10 renegade rowsDK — 20 bear crawl20 renegade rowsDK — 30 bear crawl30 renegade rowstriple checkbob and weaveKB american hammerswalk run to second lamppost and back4 cornersOYO until time is calledcorner 1 — tricep…
13 men chose to knock this thing out right now in the latest edition of First Watch, F3RVA’s only AO with its own cult following. Temperatures remained 70 and sunny. According to the citizens concerned upon seeing men with cinder blocks in the middle of the night, the following might have happened: THE COP (singular): Mosey to the grassy knoll in front of River Road Church (a Baptist-type organization): SSH’s x20 (4-count)Merkins x5 (4 count)Hillbillies x10 (4-count)Merkins x5 (4 count)Imperial Walkers x10 (4-count)Merkins x5 (4 count)Dead Man Hang x10 (4-count)5 burpeesAlabama Prom Dates x10 (4-count)Merkins x5 (4 count) Mosey to…
After a week of recovery, seven Brogii veterans arrived early with a variety of comfort flooring. Fudd followed Hutton with the yoga mat, YHC preferred double towel protection, Lockjaw brought a wash cloth, while others found whatever was lying around the laundry on the way out. Exercises emphasized shoulders, hamstrings, hips and back. Shavasana was elongated with the cool morning breeze crossing the parking lot. Well done today fellas.
Brick, Lighthouse and me enjoyed a warm morning running 3.3 miles in Short Pump. During the run we first hit Trader Joes for some Don Quixote’s, Cherry Pickers, Imperial Walkers, Freddie Mercuries and Flutter Kicks. We then ran up a parking deck and at the top did some 7’s with Mountain Climbers and Burpees, then a triple check with Squats, LBCs and running up and down one level. We then ran all the way down and eventually found the Gazebo to do some dips and step ups in cadence. After running back to the flag we did some stretching. My…
8 running buddies launched at 7 with 2 Sheilas in hot pursuit for the latest edition of Sunday Funday. Conditions were 70 and sunny. According to the suspect at large, the following might have happened: Route: Buttermilk, cross at Belle Isle Oark (audible due to gunfire), down the trail to the river, skip over the rocks to Belle Isle, then the loop on Belle Isle, then North Bank, and back to the VSF. 6.5 or so. NMS: Not every day that we hear a pair of gunshots (or have others report same). Not weapons seen. Multiple witnesses interviewed. All returned…
6 Mermen swam around the swamp at NoToll this morning. Here’s what our aquatic creature friends observed : Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Marching Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC Mosey to cinder blocks and bring back 2 cindy’s to basketball court Triple Check : Timer runs loop to tennis courts, up and around to bridge and back to basketball court; Partner 2 does Cindy curls; Partner 3 does WWIIs Put Cindys Back 1 round of this week’s IPC challenge : On basketball court, bear…
7 tough guys expecting rain missed out on the 3:00 am downpour and here is what transpired COP under the covered bus loop- lots of stretching, Lighthouse has noticed YHC likes to stretch Mosey to PES Bus Loop for a Triple Check – P1 Pole Smokers, P2 Flutter Kicks, P3 run the to the bottom of the Bus Loop and Bear Crawl back x 3 rounds Dips x 20 followed by Donkey Kicks x 20 x 3 rounds Decline HRM’s x 20 followed by 20 Squats x 2 rounds, 1 round of 30 Ben 30 Bench Kicks x 1 round…
A week ago coming down Westham Station road, before we plowed up Panorama Drive, Faceplant said to no one in paticular “it’d be nice to see the sunrise on one of these runs” as he stared off over the Huguenot Bridge. He was right. It would be nice to see the sunrise as it seemed we were right in the sweetspot of a 6:15am peak above the horizon by the sun. Thus, YHC, sent 15 men over the Huguenot Bridge this morning in search of that picturesque scene that all of us could enjoy, despite the oppressive humidity. As it…
Coming off a Q-Less RAMM on the 29th of July, 45 MOM wouldn’t be outdone as it was Q-Less as well. (Speaking of “XXX-less” I highly recommend “Smartless” if you are into podcasting and you like to laugh.) I’m pretty sure Hutton took the first 20, Chippendale the next 20 and YHC took us home. I do remember making everyone do two (2) Richard Kimballs…which truly are the worst. Tough couple of days for Proud Mary…being left at the altar by the google doc. Fortunately she had better days ahead.