F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Coupons

5 SOJ ruckstallions converged for a 45min OTB ruck at The Forge, but quickly escaped the AO into the hills of Oxford. After a half-mile loop, the PAX found themselves at YHC’s house being introduced to our special guests, a collection of 8’ logs, procured specifically for such GTE#47 purposes. Two logs were selected and shouldered, and YHC was sure to include the big hill in our little log-training circuit. This was not easy, and yet the PAX made it look easy. YHC felt better once the logs were returned and the complaining commenced (phew! I’m not the only one…

10 Elfs showed up to get in some last minute training before the big day. YHC had a plan to get them ready! Warmarama- Dead man hang, arm circles, imperial walkers, flutter kicks, LBCs , merkins Mosey up the hill and around the neighborhood- 10 merkins at every house along the way with Christmas lights – stopping in Nancy’s cul de sac. Surprisingly not that many houses were festive this year. Triple check at the cul de sac- Runner ran to nancy’s house 2 burpees before returning, exercises were freddie mercury & squats Mosey down heist street and back to…

10 Forge regulars + 3 DTH raw recruits gathered in the frigid pre-dawn gloom of DTH’s 41st Birthday to catch a ride on the pain train, and have a damn fun time doing it! Some anticipated a canoe hiding behind every light pole, but there was something better in store… WARMERAMA: Mosey around to a lower lot and circle up Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom …8-count Opus reps did the trick toward the end The THANG:  Mosey on down to the end of South Coleman Lane to the culdesac, stopping twice…

The rumors were swirling that the north of the river men were saying that SOJ wouldn’t hack the cold weather. This morning 12 angry SOJ beasts showed up to prove them wrong…wearing jorts of course! Here is how it went down Warmarama- quick mosey to the front of the entrance and back followed by SSH, Don Q, Imperial Walkers, Cherry pickers, Merkins, LBC’s 11’s – Decline merkins & jump squats- runner to the opposite end of the parking lot triple check with coupons- curls, skull crushers, runner to the other side of parking lot BUILD THE HILL- 1/4 way up…

2 HIMs enjoyed a starry morning tossing the Cindy around. While I missed our normal entourage of Bermuda bros, it was a pleasure chattering with ma dude Florence . He remains a friend and mentor that helped welcome me into F3 a few months ago – not to mention working out with him “pushes my capacity” to say the least – iron sharpens iron. I pulled out the old Crossfit Exicon for this one… Warmarama, Intros, Mosy to Playground COP 1: Cinderblock “Cindy” (+ RUN) 5 Cinderblock Pull-ups (Hold Cindys w/ feet) 10 Inclined Merkins 15 Cindy Weighted Squats 200m…

With ideal temperatures, 5 men gathered at Twin Team for another epic coupon themed beat down. The following is a brief summary for your viewing pleasure:Mosey behind the school for Warm Up:SSH’s, Ukranian Soldiers, Helicopters, Shoulder Taps, Alabama Prom Dates. To the Baseline for Lunge Walks, Leg Huggers, Appalachian Lunge Walks, Hillbillies. Exercise One: Indigenous People Run: Wall Sit Edition. PAX do Hoedowns on the Wall, Man in the back breaks off and does 3 burpees, then runs to the front. We worked our way down the back wall of the school. Exercise Two: Coupon CircuitRound 1: Runner goes around…

The Bermuda boys are doing focus group testing for interest in a Thursday/Friday AO on the SOUTHERN southside of the city. Beta test run today offered a little cindy beatdown for a trio of HIMs. Went something like this! Warmarama with coupons, stretch, dead hang 3 laps around the circle Rifle Carry to burnout Murder bunny to burnout Farmer’s Carry to Burnout Rinse and Repeat for 3 laps Crab walk Cindy’s Triple check Cindy on back merkins Ww2 w/ Cindy Run Bear Crawl Corners Set Coupons on 4 corners of court 10 reps of dealers choice at your corner Bear…

How does one ensure they will not fartsack on a Monday you ask? Sign up for the open Hoedown Q. 5 studs of Tuckahoe got their week started with an early morning sweatfest. This is how things went down according to the runner in Christmas lights shouting at the passing PAX. Mosey to church VIP lot for introductions, signing of waivers and brief description of what we are doing. Warmups included SSH, Helis, DQ’s, Copperhead Squats, HR Merkins and Freddie Mercuries. All seemed loose with the sweat flowing, so lets begin. COP 1: Mosey to the parking lot edge for…

9 SOJ Pax hit Satan’s Hill this morning in the misty, moist gloom. HP today started off with Warmorama led by Nancy Lopez: SSH/UKS/CHS/Arm Circles (front and back). COP 1: Nancy Lopez led the Pax with some static cindy holds (OH/Skull Crusher/front raise). We then did 21s (curls). COP 2: Honeymoon led the Pax with a “horse shoe” workout. Start with 5 cindy merkins. Run to Willowmore culdesac over troll bridge and via the woods. Perform 5 regular merkins. Back to parking area. Repeat 1. Add 10 double count mountain climbers. Repeat 2. Add 15 dips Repeat 2(dips dropped) Repeat…

SOJ takeover of First Watch complete. According to the female runners using the Spider’s campus as their personal toilet (ask Splinter), here is how it went down: With Wildcat as copilot, we roll up to the AO with a truck full of borrowed cinderblocks (via Satan’s Hill) around 4:50 a.m. to find three homeless men apparently asleep on the pavement. False alarm. Just some of the Pax knocking out a little broga.  Began to discreetly unload the surprise cinderblocks and get greeted by a down range Pax member from Florida aka “Papa Smurf.” He apparently was a second cousin of someone…

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