High humidity and 100’s of senior citizen walkers welcomed 4 PAX to the latest edition of Rock N Roll. We were all eager to put in some work and explore the grounds of this new F3RVA outpost. Here is a brief summary for your viewing pleasure: Mosey to the large parking lot for warmups consisting of:Walking Russian Soldiers, Walking Helicopters, Walking Arm Circles, Walking Drunken Hillbillies, Lunges, LBC’s, Dead Man Hang. Mosey to the baseball field for exercise one: 10 rounds of Burpees w/approximately 30 seconds rest in between. PAX either did 7 or 8 per round, dependent on age.…
Browsing: F3RVA Summer Tour
The Forge School welcomed four pupils of the Gloom for a Field trip day. According to the hazy red sunrise, here’s where the PAX ventured to find their beloved beatdown: The THANG: SLAUGHTER START: Bearpees – x10 reps of bear crawl x5 paces followed by a Burpee COP #1: Circle up for the usual Tryhard Warmerama – a comprehensive review of the Lexicon, getting everything stretched and warmed up, top to bottom COP #2: Mosey the 1/4 mile to Tyhard’s House Grab a couple Bricks and mosey to the bottom of THE Stratford HillBRICK DORA:x100 Shoulder Tap Brick Merkinsx200 Brick Am.…
Well the summer tour is in force as we had a guest from the West End show up for a run. YHC was notified the night before by Gypsy that he was planning to attend and Phonics and Hash showed up to the party to ensure he had a great tour of our AO. They busted out close to 6 miles. YHC and Opus ran a 4 mile route. See routes below as Gypsy also ran about 1.5 miles to warm up for our run. Route of Gypsy, Hash and Phonics..great work Gents! Opus and Corned Beef route Numberama, Namerama,…
8 grizzled gloom veterans and 2 young whipper snappers linked up at Huguenot High for another round of the Forge. With YHC’s incredible playlist in the background, the atmosphere was set for an epic affair. Here is a summary for your viewing pleasure:Mosey to the Elementary School. At each light do ascending WWII sit ups. Started with one and worked our way up to 10 or so. Warm-up with questionable cadence that consisted of: Don Quixote’s, Arm Circles, Helicopters, Incline Merkins, Freddie Mercuries, Dead Man Hang, Cherry Pickers. Mosey to the lower parking lot for Exercise One:The Mystery Box: One…
The heavens declared 8 warriors worthy to ascend the mighty Ridge, including one yet to earn his place among the brotherhood. According to legend, and the gawking herd of pay-up-to-workout “Reload” clowns cramping our parking area, this is what transpired: The THANG: COP #1: Mosey up to the grass field and circle up for Welcome, F3 Disclaimer, and a fair number of Tryhard-style Warmerama exercises in-cadence, broken up with short runs around the lacrosse goalsHolding elbow plank at the end, YHC provided a little review of the F3 principles and outline COP #2: Mosey to the base of Heartbreak RidgePartner…
4 bootcampers and 5 runners, no doubt inspired by last night’s Town Hall, assembled at Bettie Weaver Elementary for another round of Twin Team action. We were all on a mission to better ourselves; and perhaps even the world. Here is a brief summary for your viewing pleasure: Bootcampers moseyed to the basketball court for Warm-Up that consisted of: Don Quixotes, Helicopters, Russian Soldiers, Cherry Pickers, Dead Man Hang, Freddy Mercuries, Hand release merkins. Exercise One: Indigenous People’s curb crawl around the island. Man in the back breaks off and does 2 burpees, then runs to the front. May not…
An SOJ foursome locked shields for another round of HIM versus the Jester. According to the sweet lady checking out Chaplain’s form on Monkey Humpers, here’s how it went down: The THANG: COP #1: Mosey down to the bottom, stopping for x5 Ball Dippers (2-ct) at each light post Circle up and WelcomeIC Reps: SSH, DQ, The Opus, R.Soldiers, T-plank Arm Circles, FreddieM’s, K.Twists, ObliqueLBC’sPartner up to Leapfrog to the top, alternating Planks with x10 Merkins at each light post COP #2: KNOLLERCOASTER: Bear Crawl up, Lunge Across, Crabwalk Down, x10 WWII after each of the three knollsExtra credit, x10 more WWII…
YHC signed up as part of the Summer Tour to Q 45MOM and was excited to bring some gym toys along with a Tabata playlist developed a workout that came together below: COP Brief Mosey around the side of the school on Grove, to sidewalk back around to the grassy area next to the parking lot and circled up for: 20 SSH, 10 DQ(old man stretching here), 20 4ct American Hammers, 10 Iron Cross, 10 scorpions and 20 merkins. THANG So YHC loves to workout to music, when running alone you can bet there is something jamming in the airpods…and…
We were blessed with a cool 60 degree and sunny morning for 30 F3 RVA brothers to get in a Holiday weekend beatdown. Here is what went down : Photos from Dogpile Convergence (We were missing Faceplant, Shakedown, Creeper and Crikey) COP We mosey to the 2nd Crop Circle for some warm ups of 20 SSH, 10 Russian Solders,10 Imperial Walkers, 10 DQ’s, 20 4ct American Hammers, 10 Iron Cross, 10 Reverse Scorpions, 10 Scorpions and 20 merkins. THANG We mosey down to the Pumpstation for YHC’s favorite summertime treat of the pipe loop. We did a true triple check…
This run is over to the small neighborhood off Douglasdale and the Powhite Parkway. The route in the neighborhood forms a cross. Sippy led this a few years back, and it poured. Tomorrow looks like a good day for a redux. All Runners Commonwealth to Berkshire.Left on Dover.Right on Portland.Right on Douglasdale to the bottom of the hill.(Do not get close to the quarry entrance, which is guarded closely). 4 Milers At bottom of Douglasdale, reverse direction. Run to top of Douglasdale. Return to MM via Portland, left at Dover, right at Berkshire and straight onto Commonwealth. 5 Milers At bottom…