F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DownRange

YHC has enjoyed a couple days with family and friends at Wintergreen, and took the opportunity to inject F3 into an otherwise very relaxing mini vaca. The AO was a hike to Pauls Creek Waterslide, and YHC channeled Sippy mojo by completing the workout whilst backpack carrying a very enthusiastic 35lb 2.0 (firstborn) named Penniella Mae, who sang songs & chanted encouraging cheers throughout the 45min workout. Our friends’ two older children were tasked with carrying the F3 deck, and calling out consecutive exercises for the duration of the rocky/steep trail hike – which were as follows: Sprint 200mLow Plank…

YHC went full Clark Griswold yesterday, packing his 15 y.o. twins into the family vehicle for a five hour trek down I-85 for a day of high velocity coaster riding (and maybe ralphing) at the Carowinds amusement park. Park opens at 10:00, leaving plenty of time to find a nearby AO. (They have F3 down here in Charlotte, right?) F3 app reveals an AO a few miles from the hotel in the Fort Mill SC region – F3TheFort – so YHC emerges from the Comfort Inn fartsack at 04:30 this morning to post by 05:15 at The Coop. Southern hospitality…

Okay well let me begin by saying the majority of people at the beach need F3 – they need Swirly ! For the love of god cover yourself – sorry judge not less ye be judged right – I get it – but holy mother of god have some respect for yourself – put it down (whatever it is ) and bang it out baby ……. Woooo!! So here is the deal – first morning running the 2 miles to the pull up bars and benches and 2 miles back to the beach house I see a dude in a…

Mosey from River House to BBALL courts for COP. High steps, skip, Kareoke, and Run backwards. Suicides-Regular, Reverse, Burpee Suicides Mosey to the end of the pier for Dora 1,2,3. 100 merkins, 200 LBCs, and 300 squats. One person performs exercise at end of pier while other runs down the pier, across the beach and back to end of pier. Mosey back to the river house to the kayaks. AYG paddle across river, 15 seconds rest, AYG paddle to duck blind, Rest, AYG paddle back to boat ramp across river, AYG paddle back to river house. Mosey back to BBALL…

With sizable chop, Vinny and his cousin he hasn’t seen in 30 years, safely launched their kayaks for a 45 minute tour of the Corolla seas. No wild horses were spotted and no injuries reported. A stubborn pelican ate in front of us, but never offered to share.

YHC is on vacation this week in Sandbridge beach, just south of Virginia Beach. The M and I are staying with her parents at their condo just north of False Cape State Park. YHC and The M set off to run from the Condo down into the park. Various distances were run between us, but YHC logged in his 45 minutes and just over 5 miles. Weather was nice, lots of people enjoy the scenic route. Have a great week men, YHC looks forward to seeing y’all at Hoedown on Monday. www.youtube.com/watch?v=2s4slliAtQU

Seven of F3 Nation’s finest converged upon The Village of Myrtle Beach for a humid Tuesday morning workout. The Thang 1.8 Mile mosey from Dunes Village Resort to 904 65th StreetCOP – SSH, DQs, Arm Circles, Overhead Press, Overhead Claps, Cherry Pickers, MerkinsLong mosey around perimeter of AOPartner Up – 50 step ups, 50 dips, run around the building7s – Just like 11s with Burpees/ Plank JacksMosey perimeter of AO again to parking lot4 Corners w Blocks – Merkins, Squats, Overhead Press, Blurpees (20 each)Mary – Flutter Kicks, Dollys, Heals to Heaven, Freddie Mercurys2x50 yd Sprints AYGNumberama, Nameorama, COT1.8 Mile…

Nine from Arlington welcomed a traveling Splinter for a perfect morning beatdown at Yorktown High School. The turf was damp but perfect, eclipsing the quality of fields at NoToll. The Thang Four corners for COP, lots of variations of merkins including superman and swimmer merkins, which I enjoyed and will likely reuse in the future. Multiple variations of catch me if you can. Fun with Bocce balls. Toss a ball with a partner and treat it as an exercise race. You have to do exercises until your partner returns. Fun time was had by all.

13 came out of the mist for today’s version of The Patriot.  With YHC moseying Down Range to his ancestral homeland of Northern Virginia, The Gloom shined a bit brighter today with temps sunny and 70. Lucius had the Q and appeared at 5:15 with a mix of traffic cones and a soccer ball – an added motivator.    COP SSHs x20 (so far, so familiar)Little baby arm circles 10 forward…5 bigger…Reverso…5 and 5Cherry pickers x9Standing Stair Climbers (just forget YHC mentioned these) Drop Sprint Run around track…at two points on the track, last man to the orange cone drops…

PAX managed to show up for the Ruck edition of Stinkhill. Spit and YHC got some early morning mileage in before hand. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnels, Michael Phelps, Arm Circles The Thang: PAX moseyed with their ruck sacks to the field next to the Brown’s Mound. There the PAX partnered up and used heavy sand bags for the following. Partner A did Thrusters with sandbags and rucksacks while Partner B moseyed as fast as possible around the side walk loop. Next the PAX switched to Squats with the rucks and sandbags again the other partner…

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