Good morning F3 RVA! Wilson has returned from a very lazy and relaxing vacation and is ready to put down the Col Beer and start the BRR training. While the New Market Crew was discussing the plans for the South Side expansion – exploration has begun to find the perfect AO! Honeymoon wanted to know who was joining him for the Off the Books run. Ocho had planned a ride with another buddy and Sparky, Tatu & Marmaduke clearly said they were out. Then he looked at me………..Yeah I’m in (Skinny Pirates were talking) and we had a plan. Wilson…
9 Gridiron faithfuls and 2 new redwoods showed up for beatdown this morning. I do not hate them; I just hate myself. Here is how it went down: COP 25 SSH 20 Russian Soldiers 20 Freddy Mercuries 15 Crab Cakes 20 Hello Dollys 30 APD 10 merkins 20 Copperhead Squats 10 8 count body builders 20 Helicopters Mosey to the playground and partner-up 4x – 20 PLT/10 jerkins Mosey to the SPMC field for an abbreviated beast with burpees, monkey humpers, LBCs and merkins Mosey to the short hill by for 10 Bernies Mosey to the football field for a…
24 strong attacked Dogpile this morning and here is how it went down…. Warm up’s : Mossy – SSH’s, Helicopters, Windmills, IW’s, Copperhead Squats, LBC’s, Flutter Kicks, APD’s. Hill: Partner up – run hill and back to partner and switch – 3 exercises in between – polar bears, Russian Solders, Burpee broad jump. Curb Crawl : Bear crawl to curb incline merkin – crawl bear back decline merkin (ladder – up to 5 and back down). Triple Check : Teams of 3 – partner 1 runs from rusty cage to the stage does 5 dips and runs back – partner…
Six Strong showed up at Twin Team this morning to defeat the Friday Fartsack. One was breaking off for a run and one showed up from a pre-workout run, and one was well….. lost. How it went down: Long Mosey to the High School COP – SSH – 20 Helicopter – 15 DQ – 10 Copperhead Squats – 15 Mosey to bottom of High School to Tennis Courts 11s Merkins WWII Sit Ups Mosey to Parking Lot Dips – 15 Reps x 3 Sets Double Check – Team up, PAX runs, 1 PAX does Catalina Wine Mixers Mosey Wall Sits…
18 brave DaVille warriors (including 7 2.0s!!) say no to the fart sack this morning to take part in a little vacation prep workout. This is how it went down Scout Run around the church (2 laps) COP (ALL IC) Happy Jacks (5 SSH + 2 Jump Squats) Hillbillies Cherry Pickers Freddie Mercury (10 normal pace, 10 fast pace) Dolly’s Dying Cockroach THANG Dora 1-2-3 With a partner complete the following exercises: 100 Merkins 200 LBC’s 300 Squats Bonus Round: 200 SSH Al Gore and Helix Squat for the 6 Mosey to the field Caterpillar PAX forms 2 lines face-to-face,…
17 Pax had a strong showing today with the Setauket route before them. OBT took us out. NMS: YHC provided route instructions and maps prior to the run which kept us closer to the intended course, but there were a few strays. The third time will be the winner! YHC likes this route with the various neighborhoods and terrain – rolling hills as well as long stretches on Dover. The hill on Charmian did not disappoint and brought some BRR love to the RVA. You are welcome. The good samaritan award goes to Upchuck. Upon seeing an older lady standing…
3 Davillians came prepared on this sunny and 70 morning (this was confirmed on YHC’s Garmin) to enjoy the beautiful acres of green. This how it went down: COP Split Jacks Invisible Jump Rope Merkins Arm Circles THANG Scout Run (the lead PAX member runs out 50 to 100 yds then runs back to the PAX who is Native American Running towards him then switch) to the football fields Four Corners Escalator Corner 1: 10 Burpees Corner 2: 10 Burpees, 20 Merkins Corner 3: 10 Burpees, 20 Merkins, 30 Squats Corner 4: 10 Burpees, 20 Merkins, 30 Squats, 40 LBC’s…
Five redwoods posted at Circus Maximus on a comfortable, but somewhat humid morning in the west end. Johnsonville (YHC) took Q with Mudface as the official timer. This is what went down: COP warmup with SSH, mericans, LBCs, Alabama prom dates, arm circles, 10x burpees. “Mossy” over to the midpoint on the Circus Maximus bus loop. 10 right hand KB snatches OYO 10 left hand lawnmower pulls on curb in cadence rinse and repeat 4 times. “Mossy” to the end of the bus loop. 10 left hand KB snatches OYO 10 right hand lawnmower pulls on curb in cadence rinse…
20 strong men rolled into Mary on this beautiful Sunny & 70 morning in RVA. Some were hoping for a ground and pound after a tough hill run yesterday and others praying Gumbo wasn’t going to double-down on the Old Glory this week. Well, this is what transpired: Long Mosey around the Commonwealth-Cary-Westmoreland-Grove square outline of the AO and back to the field for COP, which included: SSH x20 DQ (Swirly Style) x10 Helicopters x10 Imperial Walkers x15 Flutter Kicks x20 Hand Release Merkins x15 THE THANG: Red Barchetta– Mosey to the end line of the field along Commonwealth and…
8 studs posted for a Wednesday evening jaunt on the hills The Thang: 3 big loops on Hillcrest, one counterclockwise, one clockwise and the last one counterclockwise. NMM What a treat. Dreamliner and Screen door made the trip down from Hampton Roads for the Wednesday evening run. Awesome to see those guys and enjoy their company on a run. As usual, Dreamliner, slayed the run, Screen door kept pace with him the entire way and was really pushing himself. To make the trip from Hampton Roads to RVA for a workout shows what type of heart and dedication these guys…