F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: The Anvil

Mechanicsville Elementary School

12 Davillians (11 + 1 honorary member) verged on the grounds of the Rutland clubhouse parking lot for a great alternative to the Colonial 70. This how it when down Setup: 4 teams arrived at the parking lot at 4:30am, setup camp, warmed up, and got instructions from YHC on the 35 mile race. THANG There were 4 teams of 3 runners. Each runner would completed two loops (6.2 miles & 5.5 miles) in a relay style race. Routes Loop #1 – 6.2 miles (10K) took the runners over the fly over to service road around and behind Atlee HS.…

The dynamic musical duo showed up this morning to take on the day the right way.Mosey to the blacktopCOP — SSH, Copperhead Squats, Sumo Squat Jumps, LBC’s, AM ham, heels to heaven, freddies, dying cockroach The Hundred — Pilates move where legs are up, back is a little elevated, press arms up and down beside you for 100 counts.Quick sprints1/4, 1/2, 3/4, full distance, 3/4, 1/2, 1/4 — run forward, Bernie Sanders on the way back each timeA few Ladders1 SSH, 1 Merkin — all the way to 10 of each1 WW2, 1 am ham — all the way to…

Q showed up to an empty lot and it stayed empty..no friends came… ran 1 mile on the track, did some pushups and situps, then ran a mile backwards with some pushups and situps. Then some abs then left at 615.

FNG in tow, YHC arrived to a near-empty Anvil parking lot. Luckily, Scrum was there to fill the void in our lives, and a hot potato ensued. Mr. Holland got it going: COP: SSH, Don Quixote, Russian Soldiers, merkins, elbow plank, LBCs 1/2 Track Beast, The Hard Way: 3 rounds vs 6 – merkins, merkins/WWIIs, merkins/WWIIs/burpees Pass off to Scrum for some form running on the blacktop: high knees, butt kickers, karaoke, shuffle, slow shuffle. Mosey to the parking lot for 30 second intervals: high knee jumps, plankjack merkins, elbow plank Peter Parkers, and at least two others that YHC…

3 sleepy gents made it out to The Anvil to amble around and occasionally exercise. COP: SSH, DQ’s, arm circles, flutter kicks, Alabama prom dates, then a few minutes of stretching. Mosey to the hill at back right of school for 11’s: merkins and Alabama prom dates, run the hill in between. Mosey to soccer field, cross the longer part of the field by: lunge 10 steps, 10 plank jacks, bear crawl 10 steps, 10 jump squats, repeat to the field’s end. Mosey to playground for triple check, derkins, LBC’s with partner running to soccer goal and back. Mosey back…

YHC was motivated to get back into the fold of F3 after over a month of Sheltering in place saw the Q was open and decided 7 of diamonds up and down was in order and here is how it went down. COP Mosey from Flag to court area near playground next to track. 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 20 LBC’s, 10 reverse Scorpions ,., 10 scorpions and 25 merkins. The Thang Mosey to track for 7 of diamonds using the start of the curve of the track and staying together as a PAX and…

3 men showed up to the Anvil on a drizzly morning for a hot potato Q. Mr. Holland with the first Q COP at the chamberSSH x 20Don Quixotes x 10Russian Soldiers x 10Helicopters x 10LBCs x 20Merkins x 10Mosey to back of school for some triple checkPartner 1 – run up the hillPartner 2 – balls to the wallPartner 3 – squatsMosey back to the chamber for more triple checkPartner 1 – run the inner lap Partner 2 – incline merkinsPartner 3 – WW2sQ passed to Opus for yet another triple checkPartner 1 – run the inner lap w/…

3 Davillians arrived at MES to help YHC celebrate the official date of his F3 Name Day/Anniversary This how it went down Mosey to the blacktop COP (ALL IC) – SSH x 25, DQ x 15, Arm Circles 15/5, LBC’s x 25 THANG Mosey to the field Baseball – YHC had set up some cones to use a bases: Run to 1st Base – Heels to HeavenRun to 2nd Base – MerkinsRun to 3rd Base – Burpees Home – Sprints (about 30 yards) up and back x33 Rounds – 10 reps/20 reps/10 reps 4 Corners – Using the track, 20…

3 guys confounded all logic and showed up for a beatdown this glorious Thursday morning.Slaughter starter 10 burpees OYOCOP –SSH, Cherry Pickers, Hillbillies, Merkins, Helicopters, AST’s, Plank Jacks, more merkins, Imperial Walkers, Flutterkicks, Freddie Mercuries, more merkins, copperhead jump squats, DQ’s, lbc’s, more merkins (100 total in the COP) To the Courtyard for a progressive DoraRunner runs to 1st corner and back whilst others start 100 american hammers, 200 inclined merkins, 300 dipsUpon returning, 2nd person goes to 1st corner and back.2nd time around, go to 2nd corner and back (both groups)3rd time around go to 3rd corner and back4th…

A trifecta showed up to take on the day the right way. The 90’s -One Week by the Barenaked Ladies — 90 seconds of merkins, 20 seconds rest. Rinse and repeatSabotage by the Beastie Boys — 90 seconds of Monkey Humpers, 20 seconds of rest. Rinse and repeat. Spit suggested Brass Monkey, but that was the 80’s — will save that for another day… COP — arm circles, DQ, SSH, LBC, IW,SSWCR, AST, merkins, AST, merkins 4 Corners10 2 count ball dippers20 Werkins, 10 ball dippers30 ww2, 20 werkins, 10 ball dippers40 crabcakes, 30 ww2, 20 werkins, 10 ball dippersreverso10…

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