Did that get your attention? Ahhh, nothing better than having a few men of a certain age running around with men of a much much smaller age. Luckily, the slipped discs were all external (this time). Apparently, Atlee High School also got the memo that DaVille was playing Ultimate this morning, so they turned the sprinklers on for us…Noice!! Everything was slightly damp, which many of the 11 players we had this morning used that as an excuse. It’s a good thing they had the slick discs as an excuse, because there were a whole lot of drops! We played…
7 warriors returned to the original location of The Creek for one more skullcrushing party that went something like this… Mosey around the church building and around to the side parking lot. COP All IC – 50 SSHs, don quixotes, helicopters, arm circles, 10 crab cakes, 10 imperial walkers, 50 LBCs Mosey to the front corner of the church building Four Corners first corner 5 burpeessecond corner 10 squatsthird corner 15 two-count mountain climbersfourth corner 20 WWII sit-ups Mosey to the pavillion Crush It! 5 skullcrushers on way, 5 skullcrushers the other way, 5 derkins IC10 skullcrushers on way, 10…
Last Friday of the month is always a Bro-code run at Currahee. All paces run the same route, but we all finish at the same time. This is due to the circle back for the 6 at each major turn. Some pax will get 4 miles and other will get 5.5, but the over all rule is we always circle back for the 6 along the way and not wait until the finish line. Bro-Code run tends to turn into a COT between like speed running partners and this week was no different. Lots of mumble chatter on the route.…
This week being the occasion of YHC’s 44th birthday, the 2nd annual F3 Ninja Warrior course was in order. After conducting a quick COP including 44 SSHs, we moseyed through the course so YHC could explain the various obstacles and exercises. After returning to the start of the course, we divided into pairs. The first pair, DTH and Garbage Plate, took off and the race began. The second pair started after waiting one minute, then the third pair after another minute, and so on, while the rest of the waiting pax conducted COP. Course was as follows: Run to the…
YHC forgot to cancel last week for his 50th Bday Q and the Pax had to improvise with a hot potato. My bad. But this week, we had all sorts of fun with plenty of 50 counts. 13 of us posted and we even had an appearance from Water Wing for 1 exercise during warm ups. After warmup we went to Burpee Hill for 10 burpees, followed by a mosey to the soccer field for another set of 10 burpees. We then worked on legs with a Dora of 100 lunges, 200 squats, 300 heel raises. Next up was a…
*** YHC’s phone did not record the namerama so I am missing a ton of names. Please leave comments with names of the PAX who were there and that I missed in the list 26 RVA warriors stormed into Dogwood Dell to join in one last workout party for The Carpenter that went something like this… Mosey to field near the Carillon COP All IC – 100 SSHs, don quixotes, helicopters, arm circles, 10 hand-release merkins (HRMs), 10 crab cakes, 10 HRMs, 10 imperial walkers, 10 HRMs, 50 LBCs. Mosey to Byrd Park pond with the fountain HRM Circuit Partner…
YHC started off with 3 other F3 Brothers and with the assistance of Handshake as navigator made a nice mosey route to the Dogpile AO. During the run to Dog Pile mumble chatter was robust in talking about everything under the sun. We suddenly started talking about Korean names and Hitchhiker was telling us sample names and Upchuck commented that it was the first time he heard him curse! We were having a fun time bringing up names and made the run on this sticky morning not seem so long. Our run back was more direct as we had a…
East on Grove, left on Lafayette, left on Cutshaw, left on Chantilly/Bunting, left on Grove. Take a right on E Locke and pick up Locke to Dover. 4s turn on Berkshire and5s turn on Canterbury back the VSF. Shakedown took us out.
2 ground and pounders made their way to Twin Team for a Wojo beatdown! 5:30 and no Wojo, with that Doozy takes the Q with Crash Test Dummy following along. COP on the basketball court behind BWES DQ’s, Helicopters, Imperial Walkers, Russian Soldiers, Dead Man Hang Stay in the corner for a four corner start 10 Merkins, 20 LBC’s, 30 squats, 40 Lunges Four corners Prostitute 10 NH Merkins, 20 Merkins, 30 Shoulder Taps, 40 Plank Jacks Mosey to bus loop Partner 1 run around the loop partner 2 does called exercise (X4) LBC’s, Sugar Sticks, American Hammers, Scrunchy Frogs…
Brothers, please save the date – the PAX of RVA are invited two weeks from today on July 8th for an open conversation, Town Hall style, to pull our Nano regions together and develop strategies for helping our Region grow in all 3 F’s. Venue is TBD, but expect an 8pm start. If you have any great ideas for how you would like to see F3RVA grow, start writing them down. Best, Dr TryHard