F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

8 strong posted for roller coaster and here is how it went down. Medium loops to stay in the shade 5 miles. Well done guys the air was thick – that was a tough run but it prepares us for what is ahead – way to work! Hope you enjoyed those beers Upchuck we missed you out there – those pics you sent were torture …. See y’all in the gloom..

Hello Brothers, if you know of anyone who lives on the far southside or southwest side of town, YHC is gauging interest on starting an AO at Rockwood Park : 3401 Courthouse Rd, Richmond, VA 23236 . This location could draw out some people from Chester and Chesterfield. Wednesdays at 5:30 am would tentatively be the day/time for meeting there but that’s definitely open to discussion based on the needs and interest of other PAX. Feel free to share this info on the Town Hall and pass on YHC’s contact info : Florence aka Nate Levine, phone # 941-258-5594

5 Gloom warriors and an FNG showed up for a Doozy Q at Timberwolf and this is how it went SOP Mosey to the main lot, disclaimer (that’s where the title came from) DQ’s, Helicopters, Cherry Pickers, Russian Soldiers, Hillbillies, LBC’s, Merkins Mosey to the bus loop for parking lot tracers Mosey back to main lot Parking lot crawls Bear Crawl to the first line with one merkin and increase merkin at each line by one (10X) Lung back with 2 squats at the first line increasing by 2 at each line (10X) Peter Parker to first line with 1…

Three warriors of the gloom arose to tackle F3RVA’s earliest AO and a hot potato was called. With a nice breeze in the air we were off with perfect numbers for the triple checks. Kubota took the lead the for a nice mosey to the front of the church for COP: Deadman Hang, Stretch it up on toes, Don Quixotes, Crab Cakes and tempo Merkins. Kubota Q: Time for a Triple Check at front of the church. Partner leg tosses while time bear crawl crawl bear, lunge and reverse, and bunny hop. Hotpotato passed to Pucker. Pucker Q: Mosey to…

Hitchhiker pointed out the YHC only Q’s with games of chance. YHC likes games of chance because if it sucks, then YHC can just blame it on luck. The weather people said hot and muggy but it was sunny and 70 and with no humidity. A mighty four were present which made YHC happy because that meant YHC didn’t have to modify a carefully planned partner workout game of chance! This is how it went down. Warmup/CoP In an effort to become more limber and due to the groans that were getting louder as 0530 rolled closer, YHC decided on…

This is a pre-announcement. With all of us excited about F3 and an on-going push to headlock new guys and pull other guys back from the Fart Sack, F3RVA will be hosting a Q-School later this year. This is an invitation to each PAX member to provide input on what they suggest we cover. Recall that one of F3’s five core principles is a two-part statement: workouts are led by a rotating Q who participates in the workouts. Rotating Q. Participates in the workouts. Some of the following may (or may not) be topics and / or instructors: “Counting to Three or Four,” by Mr.…

3rd F: (Faith)Thank you Probation for taking us out this morning in Prayer.Openings for the Breaking Bread are still available. DM Upchuck for dates.Homer and Gypsy hosting the Virtual 3rd F on the 20th. (Multi-faith discussion)2nd F: (Fellowship)July 31st Flyers game. DM Bone thugs for details. 1st F (Fitness) We all know the core principle of F3: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. But sometimes you get to see it in action with energized FNGs that come out for their 2nd post in 2 days. Today, YHC watch every…

YHC took the Q to give Yardsale and Mudface a break from Q’ing. Mudface and Chewy were already in the parking lot when Mr. Holland and YHC pulled in. COP:1 lap around the parking lotSSH x 20DQs x 10Imp Walkers x 10Arm circles – Small x 10, Big x 5, reverseHelicopters x 10Alt. lunges x 10HRMs x 10Iron Pax Challenge Modified:KB Burpees x 10Goblet squats x 20KB swings x 30KB situps x 40Inclined merkins on curb x 501 lap around the parking lot after each roundRinse and repeatNotes:The goal was to complete 3 rounds of the modified Iron Pax challenge…

This morning as 5:30am approached a small miracle of sorts occured. There were no runners at Source of Truth. There was a Q in the gloom. Starting time hit and we were off. According to the very quick first responders of Midlothian, this is how it went down. Mosey across the front of the school for COP Invisible Jump RopeRussian SoldiersDon QuixoteCollard PickersLBCsScorpion KicksMerkins Mosey around the school for some work on the tennis courts, whether or not you were dressed for the occasion. Thang #1 Dora (leg variation). Partner 1 runs to the end of the courts, then Bernie…

YHC was rolling south and realized the EzPass transponder was not in the car, had to do the old fashioned thing and dig for change for the gates. This added to the commute and came in hot to start the work out and here is what went down. COP Mosey to lot by the tall cell towers, circle up and warmed up with 20 SSH, 10 DQ, 15 helicopters, 15 arm circles 10 small 5 big, Reverso, 30 4ct American Hammers, 10 LBC’s, 10 scorpions, 20 merkins. THANG Mosey to Soccer fields and formed up at the bleachers chose a…

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