F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: F3RVA Summer Tour

F3RVA July 4th Convergence at Dogwood Dell hosted a massive PAX of 52 studs, most of whom had no idea a DTH beatdown was about to be unleashed. Here’s how these warriors crushed the workout, celebrated their freedom, and pledged to one another their undying brotherhood: The THANG: WARMERAMA: Mosey to the circle Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom (no 8-count exercises were harmed in the making of this warmup) COP #1: Mosey down into the Amphitheater Partner up for a DORA x100 WWII x200 Incline Merkins x300 Dips Moving partner box jumps…

Arrive at 520something. Florence first on the scene. No PAX from north of the James? Anthrax remedies the situation. Shovel flag planted, 530 hits, speaker turns on to the classic album from Tom Waits, Rain Dogs. Off we go onto fields of adventure unknown. Circle ish up and F3 mission and disclaimer, then the following more or less. 5 burpees SSH 4 burpees Imperial walkers 3 burpees Hairy Rockettes 2 burpees Copperhead squats 1 burpee LBCs Flutters Pretzel twists Crouching dog merkins Reverse scorpion kicks Mosey to field Florence: “just when I thought you’re music couldn’t get any weirder…” Quarter…

The Thang 1 mile run at 10min pace Dynamic Stretching 3x Vinyasa Flow hold intervals 30 Seconds each: Start in Full Plank Move down to Chaturanga Dandasana (AKA 6 inches) Move into Up dog Move into Down dog Walk the dog Tree pose 1 min each side 1 min Right arm across with left hand pulling in toward body Left arm across with right hand pulling in toward body Mountain pose, Full fold, Half back up ,Full fold, Plank, Up dog, Down dog, Full fold, Half back up, Full Fold, Mountain Right arm up over should reach back Left hand…

Last day of SOJ takeover. 10 dudes hit the mean streets of Henrico county this morning. The route: a simple jog down Ridgefield Parkway and back to the flag. Distances covered between 4 and 6 miles. Numbers/Names. Hutton took us out in prayer. Prayer requests: Safe travels for Doozy (baseball trip with family to Villanova) and Boberry (visiting his parents with the boys). Prayers for TYA and recovered from knee surgery. Prayers for Gypsy and heart condition. Prayers for any members of the Pax that have not been out in the gloom lately. Great seeing everyone today. Enjoyed talking with…

4 Davillians welcomed 2 Jorts Wearing SOJ PAX for the following run. Spit helped State Farm and YHC get in a little extra to get 4 miles exactly. Speakeasy and Phonics were up ahead. Yard Sale started his ruck at 5 am. Good times were had by all! Below is a snapshot of the Route. Here’s the specific directions : From the Clubhouse, take a Left then take a Right on Combs Dr, Right on Oakham Dr, Left on Colvincrest Dr, Left on Hughesland Rd, Left on Crestfield Dr, Left on Combs Dr, Stop at Oakham Dr intersection to complete…

6 West Enders joined forces with 1 Mystery SOJ Takeover Q. It went something like this : Disclaimers and F3 Mission Statement Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC THE THANG : Did our 1st round of BLIMPS at the Flag (5 Burpees, 10 Lunges DC, 15 IW’s IC, 20 Merkins, 25 Plank Jax, 30 Squats) Moseyed to various locations around the school while stopping for more sets of BLIMPS. After completing the 5th round of BLIMPS, Lighthouse said, “You know, we do a little more running here and a little less…

7 Disgruntled Initech Workers including an FNG were called in on Saturday. Here’s what Milton and his Stapler observed : Mosey around to other side of school where benches are Definition of F3, Core Principles and Mission Statement Triple Check : Dips, Stationary Lunges, Timer runs to tree and back Mosey to parking lot hill Dora : 100 Merkins, 200 Chum’s One Legged LBC’s, 300 Squats Mosey across street to baseball field Bearmuda Triangle : 1 Burpee at First Base, Bear Crawl to Second Base then do 2 Burpees, Bearl Crawl to 3rd Base then do 3 Burpees, Repeato going…

10 sleek chargers bounded out of the Fart Sack to the latest edition of First Watch. Conditions held steady at 70 and sunny. According to the sports car driver slinking his car through the Pax, the following might have happened: 04:28 YHC arrived to secure the AO. 04:30 Broga start time (Lockjaw had the Q) 04:55 Broga end time 05:00 Mosey around the River Road Church, Baptist (RRCB) Auxiliary Parking lot. Circle up for the COP. 100 SSHs (x10 men = 1,000 SSHs) Reach for the sky Shoulder rolls WWIIs Plank up, drop to 6 inches, and hoooollllld it. Jazzercise…

YHC was excited to finish the RVA summer tour with a close AO in the Creek. We had a special guest from Southport, NC region…Steak Knives. Flag is planted four F3 brothers show up we begin with a warm up mosey around the parking lots and some parking space tracers. We circle up for the COP COP 19 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 15 Arm Circles (10 small, 5 Big), Reverso, 10 Helicopters, 20 American Hammers, 20 LBC’s 10 scorpions and 20 merkins. THANG We then mosey to the front of the school and YHC brought…

We had the makings of a party when 12 men grouped up for a hump day early morning workout and here is what went down: We mosey out to the first crop circle and run 2 laps then circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 15 Arm circles (10 small, 5 big, Reverso) THANG We mosey to second crop circle at the top of the Triangle. This is a YHC favorite where we Brocode the following: 20 merkins, then lunge to the other corner of the triangle at the top of hill, run/jog down…

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