PAX – the time has come! Please click the link below to access the Mudgear order form. You can choose whichever style shirt you want and order as many as you want. Just be sure to put YOUR F3 nickname into the field titled “F3 Name” at check-out (limited to 11 characters). Let me know any questions, and PLEASE spread the word at COT’s. Best, Dr Tryhard https://f3.mudgear.com/products/f3-rva-shirt-pre-order
11 warriors posted for a SOT style beat down. According to the bus driver here is what went down. Mosey to bottom lot. Some of the facts may be fuzzy due to the delay in posting BB. COP- 20 SSH, 10 each: SSH, DQ’s, Deadman hang, Imperial walkers, MErkins, flutters, some more stuff but it was 48 hours ago. Run lap with 6 stops and perform 10 merkins at each then lap and 15 WWII, 3rd lap 20 Squats, 4th lap 25 of something. Triple check with runner going around the stadium stairs . Others perform merkins, flutters, dollies. Etc.…
Much better than ok due to scenery, flatness, and simplicity but OK due to the shape of the route’s similarity to the state of Oklahoma. East on Grove. 4s turn left on Strawberry, 5s on Allen, and 6s on Harrison. Everyone turns left on Park and left on Nansemond with a final right on Grove to come back home. Marv took us out today. Thoughts and prayers go out to Bleeder and his family.
3rd F: (Faith) See Slack Channel for 3rd F to connect to the next Virtual meeting 2nd F: (Fellowship)Double Mint posted:Gents – the 2.0s and I are heading out to Evergreen/East End Cemetery again to clear some brush and haul some logs in service e to others — we are on the 11-12:30 shift; volunteers also welcome for 9-10:30. Hope you can make it!https://f3rva.org/2021/03/30/3rdf-service-opportunity-historic-evergreen-east-end-cemetery-cleanup/ 1st F: (Fitness) The Thang:1 mile warm up to the parking deck: a few side straddle hops and some Don Quixote. today’s main event is:run up the flight of stairs to the top of the parking…
3rd F is quickly becoming my favorite of the 3 F’s in the RVA region. Don’t get me wrong.. YHC loves seeing you guys in the Gloom.. but the mumble chatter while rolling around in the middle of freshly manured spring field has nothing on the 1 hour of COT that we have in the 3rd F. It is a COT.. so what is said in 3rd F says in 3rd F. But this is what we covered.Disclaimer:The purpose of this AO is to push the PAX along their journey in developing the 3rd F – Faith. We recognize that…
14 studs converged to find out what YHC had in store for this week at Mary. 12 bootcamp’d while the Esther Williams fan club took a mosey in the adjacent ‘hoods. 70 degrees, sunny and 530? Time to boogie. COP casual stroll around the stone track back to the world map for COP dead man hang, one burpee imperial walkers, two burpees DQs, three burpees jazzercise, 4 burpees LBCs, 5 burpees…. mosey to the soccer fields The Thang Exercise I: Dean Smith’s Four Corners (ascending) first corner: 15 hand release merkins second corner: 15 hand release merkins, 20 copper head…
A dozen pillars of the F3 community assembled in Bon Air for another exercise themed get together that we like to call The Forge. With humidity on the rise, this was sure to be a sweatfest that is talked about for years to come. Mosey to the lower circle for Warm-Ups- LBC’s -Alabama Prom Dates-Incline Merkins-Lunge Walks -Walking Russian Soldiers-Walking Drunken Hillbillies (The next big thing in F3) -Walking Helicopters-Walking Arm Circles Mosey to the hill for Exercise One: Partner Hill BearpiesOne man does Bearpies up the hill, Partner runs to the light post and back and takes his place,…
8 brave men came to WDog for the beatdown. YHC started off his routine route heading toward the pump house. THC mosey to Boulevard Bridge toll. COP: Deadmen hang x10, armcircle x10, DQ x10, Imperial walker x10, helicopter x10, LBC x10, American hammers x10 Exercise #1 Run to the other side of the Nickel bridge with 3 merkins, 3 WWII, and 3 burpees at each light post. Run back to the toll with 5 jump squirt and 10 flutter kicks Exercise #2 Mosey back to the flag through the Love hill. Thanks to Oyster for taking us out. Prayers are…
6 maybe-not-Italian (ok, Salvucci is probably Italian) Stallions busted out of the paddock for today’s heat-soaked version of the Roller Coaster. According to the kids coloring the road in front of TYA’s house, this is what happened, more or less. Two big loops for everyone. 4+ miles. Hills, hills, and more hills. NMS: Hot today. Not summer sticky hot, but still “we are not ready for this” hot. YHC definitely heard Adrienne Pennino yell out “Stop the fight! Stop the fight!” at the end of the second round on this one. More than one UpChuck was present (if you know…
No Q this morning so we did a hot potato which was a lot of fun. I was running late this morning so I’m not sure what they did for warmup. First up was Mud Face. We broke up into 4 parking spaces. 1st person did Sit Up Presses, 2nd Person did presses, 3rd person did Merkin Presses, 4th person ran around the bus loop. After the runner returned, everyone shifted spots down 1. We did this cycle so everyone did each twice. Next up was Yard Sale who had us each laydown on a line next to each other…