F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #VQ

7 strong men came out to sweat as I dove into my VQ. The day’s sun beating on the asphalt and a quick rain hitting it before the start, setup a great sweatfest to be had. Warmup- Mosey through parking lot to circle up for: SSH, Ukrainian Soldiers, DQ, Arm Circles, Merkins, Shoulder/Knee taps, Mtn Climbers, Flutter Kicks COP #1- Walking lunges to 1st line, 15 merkins, broad jump burpees to 2nd line, 25 american hammers, bear crawl to curb, rinse and repeat x5 COP#2- Indian Run with last man dropping for 5 mtn climbers before sprinting to front. Staying…

Sixteen men started their Friday off by taking on Satan’s Hill. We kicked things off with a mosey up and down Satan’s hill, followed by SSH, Don Q’s, Cherry Pickers, LBCs, and Merkins. Next, each of us grabbed a rock to run with for a set of 11’s in the parking lot that included squats thrusts, and skull crushers. Afterward, we partnered up for a Dora, pushing through 100 Merkins, 200 squats, and 300 LBC’s while alternating running to the top of Satan’s hill. We wrapped up with some tunes: “Green Sally Up” w/ squats, “Thunderstruck” w/ burpees, and a…

17 dudes chose to start their day at Timberwolf on the greatest day day on the NFL Calendar…DRAFT DAY! With the assistance of my QB Cheat-Sheet-Sleeve, here’s what went down… Warm Up – Moseyed to the far end of the school to warm up and stretch out. Gave the F3 Mission and got into it…SSH, Don Q’s, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife. The THANG – Moseyed over to the football field which was illuminated by my truck. What a gorgeous sight! (For about 2 minutes until the lights cut off). The PAX…

16 HIM turned up at the FORGE for another VQ during this week of firsts. After minimal sleep and concerns about timing, YHC gave the usual welcome and intro regarding sensible modifications where needed etc. After experiencing multiple epic beatdowns over the past two months YHC decided he would pay homage to each in some way. Welcomed Gaston’s FNG. WARMARAMA: Mosey around the top loop of the carpark BTTF. IC reps of forwards and backwards shoulder circles, SSHs, imperial squat walkers, DQs, HRMs Alabama prom dates. COP #1: Start of New Glory 10 burpees at the Flag Mosey to 1st…

“30” of us posted at the Alamo for VQ Week kickoff (earning a $500 donation to Team Bright Side). After a mosey and brief warm up we headed for the fresh blacktop, stopping at each intersection and doing 2 Burpees. Once we got to destination we split in to two teams and did a progressive buildup. Run to the nearest intersection and perform exercise, run back and do the previous exercise plus another one. Rinse and repeat. The exercises were as follows: 5 WWII… 5 WWIIs + 10 Drydocks… 5 WWIIs + 10 Drydocks + 15 Copperhead Squats… 5 WWIIs…

11 men emerged from the gloom to see what F3RVA’s youngest regular had to show for 1 full year of F3 workouts. Fortunately for these men, they were spared from burpees and a world-famous Fergie rendition of the National Anthem. According to the watchful Owl perched by the Carillion, here’s what went down: COP Mosey to the circle and complete two laps around it. Circle up and do: SSH x 15 Ukrainian Solider x 10 Don Q x 10 Copperhead Squat x 10 WW2 x 15 Heels to Heaven x 20 LBC x 15 Alabama Prom Date x 10 Merkin…

YHC has taken his time to get to this point but it was my time to lead the PAX. Ready or not. 12 PAX including 3 FNGs joined us for the evening VQ. Heading into parking lot traffic we detoured to our first stop in the North Lot. Introductions, and then settles some nerves while doing Arm Circles, Ukrainian Soldiers, Alabama Prom Dates and LBCs. Time to avoid more parking lot traffic… COT #1: 11s around the North Islands. Cut Through if needed to keep up with the PAX. Hand Release Merkins paired with Squat Jumps. COT #2: Mosey to…

11 PAX gathered at the Old Hundred Racetrack to help keep me on track for my VQ.   Missed a few counts and the order of closing, but after 8 month, VQ=Done.  First time in 8-months I have seen a warm up that had no mosey or SSH- Hope they don’t kick me out :).   Warm Up: Imperial Walkers, Cherry Pickers, Arm Stretches x 2 way, Don Quyotes, Merkins, LBC- COP 1: Kettlebell carry around the racetrack and stopped at each light pole. Stop1-10 Kettlebell Curls, Stop2- 20 Kettlebell Squats, Stop3- 30 Kettlebell Skull crushers, Stop4- 40 Kettlebell Lunge, Stop5-40 Kettlebell…

Audible: A VQ Story Excellent showing of 21 and 1 FNG at The Alamo this morning to get after it for my VQ. I’d wager it would have been 20 and 1 FNG had I not bribed Hardywood with breakfast following EF Hutton’s beat down on Saturday at DogPile. Calls for ‘audible’ were heard throughout 11s @ Horseshoe and rumors have it that it was the boys from north of the river, however we’ll never know for sure… Unfortunately for them, I’m not a football guy despite my Texas upbringing, so we carried on to complete the set. No audibles…

After observing how many stars could be seen and whether any in the PAX had seen shooting stars, mosey to the upper blacktop for Warm Up. Warm up SSH – 20 Ukranian Soldiers – 10 Imperial Walkers – 10 Don Quixote – 10 Merkins – 10 WWI – 10 Thing 1 – Mosey to Third Church parking lot for 4 corners. Start with bear crawl to first corner 10 Hand release merkins Bernie Sanders to second corner 20 WWIIs Crab walk to third corner 30 Burpees Bernie Sanders to fourth corner 40 squats Native American style run back TES horseshoe…

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