33 hardwoods posted this morning for a 5 year celebration of F3 in ol’RVA. The weather was ,most definitely , 70 and Sunny. THE THANG Mosey to the amphitheater for a semi-COP 25X SSH,10X Merkins, 25X LBC, 15X Arm Circles, 10X Don Quixote, 15X Arm Circles Go up the amphitheater 5 incline Merkins alternating to 5 dips on the next step Mosey to the Feild 5X Bear Crawls & Crab walks across field with Merkins, Knee bends(the Deep Kind) Box cutters, and LBC’s Hand off to Swirly THE BEAST – with Chuck Norris Merkins & Burpees Mosey back to the…
9 Davillians arrived for one last time at New Highland Baptist for this weeks Iron PAX Challenge This how it went down YHC directly everyone to the picnic area. No time for disclaimer or COP. THANG Meter 43 – 10 Low Dips, 15 Burpee Coupon Jump Overs, 20 Coupon Curls, 25 Coupon Squat Thrusters, 30 Gas Pump Rinse and Repeat for 43 minutes Numberrama, Namerama, YHC took us out MOLESKIN Glad to have Mail Sack back in the mix and welcome to is 2.0 Iron Eagle. The name came from the fact he is currently in ROTC – Air Force…
And then there were 8 (plus Wojo in spirit) continuing to tackle the Iron PAX challenge… Here’s how it went: ANNOUNCEMENTS: F3RVA 5-yr anniversary workout tomorrow at Dogpile F3 retreat this weekend, talk to Dr. Tryhard for details if you’d like to slide in at the last minute. Iron PAX final workout next Friday back here at the same bat time and the same bat place. Plan on some more quality time with coupons. Great balls of Fire! -Loose Goose
Fours to Tapoan Fives to U of R Commons Sixes go-round lake
Gents – my apologies for a late post. The firewall at work blocks the F3 site. That coupled with running kids back and forth to practice after work led to the 8pm post. Better late than never. I digress… Wednesday, YHC was all pumped up and ready to try his hand at leading the workout following mixed reviews for the 9/11 workout. Unfortunately, YHC forgot how to read the sheet and Johnsville had grabbed the Q. But never fear cheerful readers, since YHC had a workout planned out and the Thursday Timberwolf spot sat open and merry match was made.…
6 intrepid F3 veterans braved the mean streets of Bon Air for the latest edition of The Forge. The mood could be described as jovial, as the PAX eagerly anticipated an epic beat down – Chaplain Style! The Pax trecked to the end of the main road and circled up for COP. YHC fumbled through the intro and was possibly a bit off on the cadence; however, we all made it through the following: Side Straddle Hops, Don Quixote’s, Arm Circles, LBC’s, Russian Soldiers (approximately 10 a piece) Mosey to the bottom of the big hill, stopping at every light…
Summer is over, and each morning is officially 0 Dark 30. Four noble warriors battled the gloom and various physical ailments to throw around the KB at Circus Maximus. Here is how it went down: COP30 SSH15 Hairy Rockettes15 DQ20 HRM20 Suzanne Somers, each leg50 2x LBC15 Scorpion kicksKB mosey to the practice fields with a brief interlude of 25 lawnmower pulls, each armOne man Dora100 sit ‘n press with runs at each 25 rep increment200 high pulls with runs at each 40 rep increment300 one armed swings with runs at each 50 rep incrementMosey back to the flag doing…
On a beautiful mid 50s morning, 10 able bodied fitness champions showed up to Mary for a beatdown. It went like this: COP – 10 Don Quixotes (Saab style), 10 arm circles, 20 side straddle hops and 20 LBCs Exercise 1: Merkin run, run as a group – do 10 merkins when ordered. Did 60 merkins total. Two female joggers were able to witness the magnificence of some of our merkins but somehow kept their composure and went past us. Mosey to the field. Exercise 2A: Fireman’s carry across the field run back Exercise 2B: Wheelbarrow halfway down the field,…
5 strong posted for Roller Coaster this evening and here is how it went down. Kubota and Husky – rocked out a loop or two.. Circle K – TYA – Swirly – ran a new route for roller coaster which was a mixture of RAMM/Friday run and roller coaster – yep we ran by Kubota’s hole – 4 miles …. What a beautiful night for a run – wow – so nice to be able to breath !! Great job guys – enjoyed the route and looking forward to running it again soon. See y’all in the gloom…
COP — SSH, butt kickers, high knees, helicopters, crab cakes, cherry pickers, KB windmills, KB presses, KB lumberjacks Head to the Busloop for some four weird corners –40 goblet squats30 squat and curls20 squat curl and press10 merkinsand another one…10 bob and weave20 halos30 KB swings40 snatchesHead to the wall — 10 DK’s bear crawl to the other side of lane and do 10 renegade rowsIncrease to 15Increase to 20Circle up for some Mary time…Merkin ring of fire 10 eachThen various and sundried exercises including burpees and boat canoes plus others YHC can’t remember….Numbers, Names, AnnouncementsYHC’s band plays Saturday night…