F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

On a cool morning SOJ 9 Brave souls showed up for what would urn out to be a change from the norm COP SSHs x 20 Jazzercise x 10 DQ x 10 Copper Head Squats x 10 LBCs x 20 APDs x 10 Mosey past YHC Truck, Grab 3 Cinder Blocks and continue to Lightpole Alley Triple Checks with Cinder Blocks Round 1 – Runner to Basketball Courts and Back – Curls with Block – Squats Round 2 – Runner – Lay on back with Block and Press up – Box Cutters Round 3 – Runner – Hold Block above…

Apologies for the abbreviated post, YHC is writing the back blast on his phone. Today, YHC led a group of 10 on a TABATA themed workout. Highlights… warmup cadence was NAILED, no Winkie’s were consulted AND YHC was able to deliver a new Wednesday workout after Tobit’s harassment on Tuesday. Warmup: Jazzercise, Side Straddle Hops, Don Quixote’s, Russian Soldiers, Copperhead Squats and Merkins. The Thang: The group ran around the school. On the route, 3 stops. First stop – Mountain Climbers, High Knee Run, Burpee (repeat all 3 for 1 set). Second stop – Kick the Curb, Right leg Jump…

Small group of 5 morning warriors showed up for the Hump day workout and here is how it went down: COP Mosey to Crop Circle by Tower and 25 SSH, 10 DQ, Arm circles 12 small , 5 big, reverso 10 small 6 big, 16 helicopters, 25 LBC, 10 Hand release merkins. THANG Bermuda Triangle – Mosey to Tower Field and set up Bermuda’s Triangle with red lights 30 yards apart at corner 1 we did 1 burpee then bear crawl to corner 2 did 2 burpees then corner 3 3 burpees return to coner 1(repeat for 3 total rounds.…

11 men gathered to throw some iron around. Welcome to McFly, great to have you out there with us this morning. COP SSHArm Circles, big and smallMerkinsDQ’sArm Circles Reverso, big and small Tommy Mac AMRAP 12 Burpees12 Thrusters each arm12 Burpees12 Power Snatch each arm12 Burpees12 Clean and Press each arm12 Burpees12 Rack Squats each arm12 Burpees12 Overhead squats Reps on single arm exorcises halved if you use the sandbag One minute of Boat/Canoe to finish out the time Numberama Namearama Chewy took us out NMS Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by…

17 total PAX members posted to NoToll this morning to see what kind of Gumbo was on the menu. It went a little something like this: Mosey to the back parking lot and one lap around the lot waiting for the 5 LIFOs to arrive, then circle up for the following – all IC and all x19: JazzercisesHelicoptersSSHsImperial WalkersTempo MerkinsFreddie MercuriesAlabama Prom Dates THE THANG: Dora – mosey to the pavilion and find a partner for the first of several partner exercises. Partner 1 runs a lap around the field while Partner 2 starts the exercises. Flapjack and pick up…

Mosey to the bus loop COP Arm Circles big and smallHelicoptersDQ’sReverso Arm Circles big and small Bert After each set run one lap of the bus loop 40 Burpees100 Merkins150 walking lunges 200 air squats150 walking lunges100 Merkins40 burpees Mosey to the flag Numberama Namearama Corned Beef took us out NMS U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina,…

No Chum, no problem, 2 studs came out for the afternoon gloom of Holton Elementary. Here’s what went down. Mosey to the back field. COP (IC) Imperial WalkersDQsJazzercisesFreddy MercurysMerkinsJack Webb – Legs (1:4 ratio up to 8:32) – pause for Heals to Heaven in middleJump Squats/ Monkey Humpers Mosey to picnic tables P1 – Lap around fieldP2 – Exercises (Skull Crushers R/L, Dips, Incline Merkins, Crunchy Frogs) Mosey to Planters Forward, Side L, Forward, Side R lunges all the way through Mosey to bus loop High Knees to 1st lightBear Crawl to 2nd lightWWIIs x 20Crab Walk to 1st lightPolar…

Fifteen intrepid nincompoops met at the commons today for another set of seventeen turns to complete a Spider Run. Someone stole the last parking spot by the lake which resulted in YHC driving in circles today. PSA – you must arrive early to Spider Run to get a prime spot. Regardless, we did a big loop today. 6 mile loop is above with 5 miles coming back on Lakewood and right on Westham. 4 milers stayed on Westham the entire jaunt south. No one was lost. Bleeder actually knew which direction he was heading and the 6 milers were “late”…

A hearty group of 9 appeared from the mist to better themselves at Heartbreak. A quick mosey to the elementary school for COP as follows: SSH, imperial walkers, arm circles, LBCs, merkins and Don Quixotes. Next, mosey to the middle school basketball courts for some shuttle runs with exercises in between. First round – 10 x 5 x 2 x 1 of burpees. Second round – 4 count flutter kicks. Third round – merkins. Finish with running the length of the court 3 times at 50%, 75% and 100% with 20 LBCs after each lap. Then, mosey to the track…

This Saturday night is Hammers & Ales! Come on out and support the Richmond Community Toolbank. Good times, great food, good beer, live music … You can purchase tickets online or get in touch with Viral at bbassett [at] gmail if you want to come but can’t swing the fee for you and your plus one.See You Near The Brooms!

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