SOJ is the current keeper of the #GhostFlag and it will fly at NoToll tomorrow. What better way to start off the month of August. It will be glorious. BE THERE!
YHC didn’t look at the Q sheet, just assumed a few SOJ folks would be at AO. Hot potato Q for one it was. Couldn’t pass up the chance to run in 60 degree weather after the past month. The thang: Perform the Rosie route again, add in Midlothian Elementary School to complete a drive-by of all three Midlothian schools for the full 6 miles. Moleskin – no words were said during this workout or post, it would seem weird wouldn’t it? See you folks in the gloom!
A PAX of 7 familiar with the offerings of GridIron posted for this morning’s workout. We gathered in the usual spot at the Pouncey Tract Park parking lot, exchanged greetings and/or barbs, then started the Thang like so: Jog across the well-manicured football field to the edge of the western endzone for the startup COP with 5 Burpees, then Seal Jacks x 20, Russian Soldiers x 20, Helicopters x 20, Merkins x 10, and LBCs x 30. Mosey eastward across the football field and down the hill from the scoreboard to the smaller field for a Four Corner variant. Jog…
1 F3RVA Pax member enters the South Paw AO a few minutes before 0700 to locate the F3 Florence PAX at their describing time and location. As 0700 came, only one other car entered the parking, A dude in a blue shirt, he immediately took off running. THE THANG Follow Dude in Blue shirt for 2.5miles all around the Florence Academic Complex( South Florence High School) Pass dude in blue Shirt, do 2 laps on track around the Gridiron, avoid stepping in a dogpile, head to the tennis courts which were larger than Batteau’s making it a punisher on the…
Seven stalwart posted for a Wednesday evening hill run. The Thang: 1 big loop, 1 small loop, 1 big loop and 1 small loop. NMM; Weather was a bit better than normal July/August weather. 90 and humid, but thats the best you can get this time of year. YHC got a new outfit. Look for it at an AO near you. TYA Out
19 strong gathered for a Dogpile workout Swirly style this morning and here is how it went down… Indian Run Mossy to the Carillon – COP ” Helicopters, Windmills, IW’s, Arm Circles, LBC’s Flutter Kicks Indian Run to the Rusty Cage : Partner up and grab a sandbag. 5 pull up’s – 5 overhead press with sand bag – 5 sets – 5 jerkins – 5 overhead press with sandbags – 5 sets. Indian Run to the Theatre : 5 dips on each step working our way down 18 steps. Back up 5 incline merkins each step 18 steps. Indian…
19 fabulous DaVillers shook off the fart sack and made The Creek a time to reflect. This is what transpired: Mosey through the parking lot and out to the field: COP X15 SSHs for the 15 years of memories YHC had in RVA X15 Werkins X15 Freddie Mercuries X15 Smurf Jacks X10/X5/X10/X5 Arm Circles THANG Mosey to the parking lot: Abs of Fun 15x 8ct Swirlies 15x 4ct Heels to Heaven 15x 10ct Windshield Wipers 15x 4ct ABCs 1 minute breather 15x 8ct Swirlies 15x 4ct Heels to Heaven 15ct Windshield Wipers 15x 4ct ABCs Mosey back over to the…
We launched F3 RVA at GridIron on September 20, 2014. To commemorate the 3rd anniversary of the launch, we will host a convergence at GridIron (click for map) on Sept. 30, 2017. The main event will be at 0700. As with last year’s anniversary convergence, we would like to drive the numbers way up. Please bring as many FNGs as possible. Go retrieve our stragglers. Don’t apologize to them for making them get up early — they need your intervention. As with last year, we will again have a Bonus Workout at 0600 for F3 regulars and those ready for an…
10 strong men to take on to rounds of Murph Friday! Mossy around the school + track for a mile to get to the main playground. 10 rounds of the below with each round consisting of the following exercises. 10 pullups 20 Merkins 30 squats After we completed the 10 rounds we headed back to the parking lot + adding the track to make the total millage 2 miles with a nice little beat-down in the middle. Rosie thanks for leading the last 2 mins as we knocked out some LBC’s to finish the morning. COT, Name-a-rama, Number-rama Strong work…
Five of the faithful and one eager FNG posted at Circus Maximus with kettlebells in hand. HoneyDo and Johnsonville each came prepared to Q. HoneyDo clearly had the superior claim, having followed best practices and good F3 protocol by signing up. Jville (YHC) held a weak claim, having announced the prior week that he would Q but failing to actually memorialize that in the official records. Both offered to yield to the other, and YHC somehow ended up at the Q. THANG: Warmup with 10 burpees, merkins, planks shifting into pickle pounders, Alabama prom dates, crab cakes, and arm circles.…