F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

21 warriors rose to meet the challenge of a new day.  According to legend it went a little something like this. COP SSH, IW, LCB, FM X 20 IC, Merkin X 10 IC Modified 4 Corners – Complete exercise at each corner on the way out and back, adding a corner each round.  Plank in between each round. The exercises were the following: Corner 1 20 Decline Merkins at , Corner 2 20 WWII Situps, Corner 3 20 Dips, Corner 4 20 Burpees Round 1 – Corner 1 Round 2 – Corner 1, Corner 2, Corner 1 Round 3 -…

A hearty three said “no thanks” to the snooze button, even if their wives kept them up watching Game of Thrones last night.  It was hot, it was muggy, but there were hills to be conquered: COP- not necessary THANG- Mosey back to bridge in the woods at the bottom of the hill for Jacob’s Ladder Hill Repeats.  1 burpee at the bottom, 2 at the edge of the woods.  Continue until 10 burpees, for 5 hill repeats.  Mosey on back to flag. 7 Minutes of Mary-  Round Robin.  Exercises included Rosalita, freddie mercury, LBC, Heels to Heaven, 6″ hold,…

A pax of 2 met at the top of Hillcrest on a Wed afternoon to tackle a few hills.  The temp was 96, and the humidity was fully “on.”. Yhc (Jville) completed two 1 mi loops before being joined by Shakedown.  The newly formed pax then completed three more. Shakedown had legs for more but wisely opted not to challenge the heat alone after yhc dropped.  Nearly the whole neighborhood was out looking for a missing Pug who resides at 200 Hillcrest.  We joined the effort, but the pug remained missing when we stopped.  Hopefully that has now been resolved.…

We had 6 rowdy riders show up wanting to bike through Hanover County this morning. The humidity was heavy and the summer gloom rose from the asphalt of the road as the early light increased it’s presence to our gathering place. THANG We started out at the Ashcreek clubhouse and traveled out to Ashland Road and headed up and took a left on Cedar Lane.  From there we headed down Elmont Road and then we weaseled our way back over to Ashland Road via Center Street Road.  We stopped at the Milestone clubhouse and circled up.  We had a good strong…

12 strong posted for this mornings WDOG beatdown and here is how it went down! COP : SSH, Helicopters, Windmills, squats, Imperial Walkers, LBC’s, APD’s. Indian Run Pole Smokers : 5 pole smokers – pax does Flutter Kicks – run to the end. Love(Humidity) Hill : Partner up – run  up the hill to the gate and back – exercises – broad jump burpee’s , lunges, polar bears . On the Wall : Decline Merkins – crunches – 3 sets of 10. Amp Theatre : up the ladder – 5 dips, 5 incline merkins each step = 18 steps Burpee…

COP all IC SSH X 15 DQ x 10 Hillbillies x 10 Indian Burpees PAX lines up and perform burpees the six run up to lead from playground to post Death Crawl Polar Bears Bear crawl 5 steps with KB one merkin with hand on KB spin around one merkin with other had on KB crawl bear 5 steps with KB from post to playground Mosey to track for Lindsey 30 merkin rows and 10 situp presses run a lap then increase and decrease by 10 Some Abomination That Did Not Work I don’t know what happened here there were…

9 Southside redwoods and the eighth (or ninth) New Market FNG arose this morning to greet each other on a true sunny and 70 morning.  The humidity was heavy and the summer gloom on the track seems to increase the temperature as opposed to the colder winter effect. THANG Mosey to the bus parking area for the COP.  Good to use this area while there are no diesel fumes to compete with.  SSHx25, Hillbillies x20, Arm Circles x15, Peter Parker x10, LBCx20 Mosey to the track for 13s.  In celebration of Cliffhanger’s 13th birthday we did 13s instead of 11s…

First off, congrats to the new F3 RVA HR Derby Champion – McRib.  Your trophy in in process! 22 strong and willing competitors posted at the modified AO this morning for a Home-Run Derby…Sadly, most of us left our ability in the fartsack, so instead of A-A-RON Judge-style moonshots, this PAX got 40+ minutes of a burpee fest.  This is what transpired: Short mosey around the parking lot anticipating LIFOs rolling in from NoToll.  Form up in parking lot for COP, all IC including: 20 SSHs 10 DQs – SUPER slow – so slow it almost hurt 15 Imperial Walkers Arm…

Six strong shook of the Fartsack on a beautiful Tuesday morning. Here is what went down: COP – SSH, Don Qs(slowed down for Loose Goose), Freddy Mercurys, Merkins, Russian Soldiers. Mosey back to parking lot for Touch-a-Bus. 5 Buses, 5 Burpees at each Bus.  Mosey towards the Jerkins Gym, stop for 50 Bench Kicks, then time for main event – The Jerkoff- 11s of Jerkins, run up heartbreak hill, WWII situps at the top. Head back to benches for 50 more Bench Kicks, then back to Jerkin Gym for 2 sets of AMRAP Jerkins. Back to the flag for mary,…

A pax of eight this morning for DaVille were greeted with a (debatably) full moon.  Sunny and 70’ish weather made for perfect conditions to hit the track: -Parking lot tracers -COP including SSH, IW, hand release merkins, DQ, arm circles, LBC, maybe something else. THANG-  track work the hard way:  Pax was given instructions to continue around the track at their own pace.  Every 5 minutes, Q will yell out or sing something, which all pax would then bust out 25 merkins and 25 squats, then continue the journey around track.  Optional stations of dips, derkins, and pullups were also…

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