F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

9 Runners arrived at Spider Run for a 70 and Sunny run in RVA. The Routes 6ish Miles, Head to Westham Parkway to Westham Station, Hit Panorama up & down, run across the bridge, do the cloverleaf, and back to the bat cave with a loop around the lake option. 5ish Miles, Same as the 6 Mile with removing Panorama. 4ish Miles, Same as 5 miles, just clear the water under the bridge. COT Best Shot took us out Moleskin: Arriving at the AO, YHC noticed Wedding Singer had opted not to have a repeat victory in the Home Run…

4 runners posted at varied times, but all with strong legs for some Trail running action. Lab Rat and YHC ran ButterMilk to Potterfield(LB)/Belle Isle(YHC) and back on North Bank, We came across BT and Phonics who were running shorter legs on the North Bank. Coffee at ET was enjoyed by BT, Lab Rat and YHC. BT gave a excellent review of Hamilton and Chicago Cubs Baseball. TYA was missed, no socks were wrung out on the patio. Bleeder out

6 Redwoods posted this am for a Hot Potato Q, and a post Discussion about the Diablo Sandwich. THE THANG Bleeder Mosey to COP 20x SSH 10X Merkins 29X LBC’s 15X Knee Bends Mosey to the Tennis Court for 4 Corners – Merkins, LBC’s, Box Cutters, Burpees with some Bear Crawling Swirly Mosey for Pull-ups and Incline & Decline Merkins 3 Sets Splinter Mosey to Trees for a Merkin – Knee bend Latter up to 20 Flipper Mosey to Tennis courts for Crawl Bear and Bear Crawls Swiper and Shakedown Triple Check and Six minutes of Mary rotating. COT Swiper…

A solid six PAX got the week started right with a beatdown at The Punisher that went something like this: The THANG: Mosey to the front of the school for COP: Hammer Dance IC x20, Imperial Walker IC x20, Don Quixote IC x10, Walk-Out Merkin x10, M.C. American Hammer IC x10, American Hammer IC x10 Mosey to northeast corner for plerkins x20.  Mosey to northwest corner for another set of plerkins x20. Mosey to the playground for AMRAP:  5 pull-ups, 10 WWII situps, 15 squats, then traverse the playground and plank for the six.  PAX completed 8 sets in 20…

11 strong posted at River Run this morning with no Q to lead the way.  YHC’s morning began with a text from Wilson that the New Market clown car was running late, so maybe by default, YHC picked up the Q and lead the PAX out of the Bettie Weaver parking lot and into Tarrington for the traditional River Run loop through Tarrington, including the long, steady Ashwell hill.  Always a crowd-pleaser. https://goo.gl/CXgU5H Strong work by all the PAX today.  I believe it may have been the virgin River Run posting for a few folks (Doogie, Wedding Singer, Honeydo, EF…

Eleven experienced PAX posted for Gridiron on a sunny, humid Saturday morning.  YHC arrived a little early and planted the ShovelFlag.  In contrast to other times of the year, the parking lot already contained a few cars – those of some other guys getting some sweat going somewhere else on the AO. The Thang:  After an abbreviated disclaimer, including an explanation that while we’d discussed one day taking on an all Burpee Beast at Gridiron, YHC had not planned one for the morning.  We did start with some Burpees (only 5) followed by 20 each of SSHs, Don Quixotes, Imperial…

30 with a COT plus one posted for yet another beautiful morning in RVA.  Fudd widely publicized YHC’s final Dogpile Q, and it went something like this: Fudd took the Q and had the PAX mosey to field near the side of the VITA trail for warmup COP:  SSH (molasses slow), merkins, box cutters, arm circles, Don Quixote, Imperial Walkers.., and maybe something else. Mosey to the lake for another edition of “Burpee Lake”: Alternate exercises at each light pole around the lake with the exercises being two burpees and leg raise alphabet spelling “TOGA”. Hand Q to YHC for…

11 Davillians including 5 2.0’s showed up for a last minute decision for the Q today at the creek. Mudface and YHC lost to LabRat and Abacus at Ulimate frisbee yesterday so we were left to Q. This is how it went down: Spit’s Q Mosey around the church then circle up for COP. Emoji seemed tired this morning so 5 burpees OYO was needed to wake him up COP (All IC) SSH Helicopters LBC Freddie Mercury Arm Circles THANG Mosey to the field Black Jack Stand on one side of the field and complete 1 Merkin run to other…

As mentioned in previous backblast announcements, YHC will be leading the 2nd Annual F3RVA Home Run Derby Workout this coming Tuesday, July 11, at Huguenot Little League – behind Robious Elementary School, located at 2801 Robious Crossing Drive, Midlothian, VA 23113. https://www.google.com/maps/@37.5317304,-77.613134,235m/data=!3m1!1e3 Formation and COP will take place in the parking lot right next to Robious Elementary School and then we will head to fields for the HR Derby portion of the workout. There will be no workout at NoToll!

7 showed on 7/7 for a Rosie beatdown, including a 2.0 FNG. Here is what we did: COP- SSH (just in time for McRib to do last 2), Imperial Walkers, LBCs, Merkins? Mosey to field, start with Bear & Snake to get blood flowing, then on to the main event- Super 7s: 7 Burpees on one end of field, 7 Merkins & 7 Squats at other end of field. Repeato 7x’s. Mosey to playground for 3 sets of: 7 Pull-ups and 7 Flutterkicks. Mosey to bus loop for Triple check of Box Jumps, Freddy Mercurys. Mosey back to flag for…

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