Six faithful and one FRNG (Friday Run New Guy) posted on a balmy January morning in the RVA.   Actual temperature was 40 degrees, but because we have become accustomed to lower temps, it seemed like it was a little too hot out for a run! The Thang: Pax run to corner of Commonwealth and Grove.  Foxes (Bleeder, Swirly, and Lugnut) take a left onto Grove.  Chasers (TYA, Fudd, The Scream, and Brain Tumor) take a right onto Grove.  Chasers run to corner of Hamilton and Grove and turn back….and the chase begins.  All run to the corner of Grove and…

Aye! 16 Faithful and one FNG posted at #45MOM to enjoy a crisp and refreshing Gloom mixed with a little bit of pain and glorious suffering.  The PAX was strong! The Thang: Mosey to the center of the soccer field that borders Cary for a warm-up COP: SSH x 20, Windmills x 20, Slow Deep Squat x 15, Merkins x 15, LBC x 20, all in cadence.  Mosey to the Chin-up station to begin the “Toga Circuit.” The circuit consists of 4 teams at 4 stations: chin-ups x10, pull-ups x10, dips x10, Derkins x10.  Each team runs to next station once exercise is…

17 strong and brave faithful posted for 45 Minutes of Mary this morning.  The Gloom was in its full glory this morning, with ample fog to please all.  Approximate visibility 100 yards.  Weather in Q’s mind: 70 degrees and sunny! The Thang: Mosey to tree line at corner of Cary and Commonwealth, disclaimer, COP.  25x mountain climbers, 25x windmills, 30x little baby crunches, 20x Merkins (Note, no side straddle hops done as warm up — maybe the first time they were not done at the initial COP in F3 history?) Mosey to corner of tennis courts and 1/4 mile gravel…

Twelve of the F3Richmond faithful bravely dragged themselves out into 12 degree F temperatures to choke down a very large #RedPill this morning. Here is how it went down: THE THANG (Jville on Q): Mosey to COP 50X SSH to heat things up a little 15 X Merkins 19X Imperial 25X Windmills Mosey to soccer fields for The Beast 6×6 Burpees OYO / Plank 6×6 Freddie Mercury / Plank 6×6 Jump Squats / Plank 6×6 Wide Merkins / Plank 6×6 (per leg) Single Leg Air Humps / Plank 6×6 Carolina Dry Docks / Plank Mosey to Benches and Picnic Table for Lindays 30x Dips / 10x Merkins  OYO 25x Dips…

5 Strong PAX posted in the crisp clear morning at Mary Munford. The Thang: Stretch.  Run around school, left onto Grove, Run to corner of Three Chopt and Grove, turn around, run to corner of Westmoreland and Grove.  Turn around and pick up last runner and bring it back to the shovel flag. 6MOM, dealers choice 20 x LBC 15x Russian Twists 15x Hello Dolly 15x Rosalita 15x Freddy Mercury COT, great close out by Guinness.  Off into the day, 4 miles under our belt and feeling great. Moleskin Pleasure to have Guinness from NC join us again for todays workout.  Great…

Nine of the Faithful and One FNG bravely dragged themselves out of their post-New-Years haze for a special 1 hour bootcamp workout at #45MOM.  Here is how it went down: TYA Q Mosey to field 20 x sides straddle hops 20 x Don Quixote 25 x little baby crunches 15 x Merkins Mosey to side of school Triple check One pax, people’s chairs, second pax, slow squats, third pax run to fence and back (high knees, butt kicks, backwards, sprint), switch and repeat x4 Mosey to front of school “The Yogi Bear” Four picnic tables, 1 minute at each station. First…

The PAX was seven strong on this crisp, clear day in RVA.  Just prior to our start, a new PAX member showed up. Quiet at the start, he mentioned that he was from down south in NC. The Thang: Run around school to corner of Westmoreland and Grove, Run to Three Chopt and turnaround.  Run back to Westmoreland, turn around and run back to Bleeder,  Run with Bleeder back to the shovel flag.    Stretch out. COT, Bleeder took us out into the post Christmas world with a few inspirational words. Moleskin To The Scream’s chagrin, the Starbucks at Libbie…