Wednesday, December 1
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #VQ

This is a pre-announcement. With all of us excited about F3 and an on-going push to headlock new guys and pull other guys back from the Fart Sack, F3RVA will be hosting a Q-School later this year. This is an invitation to each PAX member to provide input on what they suggest we cover. Recall that one of F3’s five core principles is a two-part statement: workouts are led by a rotating Q who participates in the workouts. Rotating Q. Participates in the workouts. Some of the following may (or may not) be topics and / or instructors: “Counting to Three or Four,” by Mr.…

YHC offered to take this post today. YHC has attended other 3rd F events but was not the Q until tonight and similar to the first Q on the first F was nervous, restless that will the right things get covered? Is there a definitive process? Well we had a great discussion this evening and all I can say is it was humbling to see what other brothers are doing and possibly going through these days. Probably the easiest topic was talking about being a dad and we picked up from there. YHC is reading a book by Neil Peart…

Another beautiful and hot morning to start off the first of many solo Q’s for Shiplap. Have co-led some hot potatoes and with the wedding, marathon, and Thanksgiving now done, it was about time I stepped up and lead these great group of men solo. And no better time than at W Dog, one of my favorite AOs. Pulling in, it was nice to see more than the usual number of cars anxiously waiting to get rolling. Here’s how it went down: COP: SSH x20 Helicopters x10 Arm Circles x10 Reverse Arm Circles x10 Cherry Pickers x10 Merkins x12 Mosey…

COP: Mosey about 10 feet in the Atlee HS parking lot. SSHs / Merkins / LBCs / Don Quixotes / Arm Circles Hell on a Hill: Mosey on a little fieldtrip to the corner of Atlee and Atlee Station. 20 minute AMRAP up and down a 35ish degree hill. 10 merkins at the top, go down, 10 squats at the bottom then go up. That’s 1 round. Fabio led the group with 22 rounds. Sled Pull Stations: Mosey back to the Atlee HS parking lot and circle up. Each person does an exercise of choice while 1 person pulls a…

I figured since it was my last F3 workout I would do my best to leave a lasting impression with all those in attendance at the Forge. The workout was tough, but it was a good reminder that even when your body feels like it may fail it is truly all in your head. THE THANG: Stretch it out, get a good warmup in, and mentally prepare yourselfBurpee broad jumps — 75 yards, run back to start, run to where you left off, another 75 yards, 5 roundsSuicides — 75-yard incrementsPartner bear crawls/abs  — one partner bear crawls while the…

Three Rangers assembled (+1 straggler) for a smack-down of the VQ variety.  Even with the parking lot lights not participating, we pushed on.  Legend says it went down a little like this:  COP: SSH, Don Quixote, Helicopters, merkins, Alabama Prom Dates, Scorpions The Thang: on the half mile loop, two laps of four corners.  First lap alternate between 10 burpies and 10 Carolina dry docks, lap two; alternate between 20 double count mountain climbers and 20 single count ball dippers.  After the first lap we met up with Florence who not having luck at Twin team rushed over to Satan’s…

Mysteriously YHC ended up on the Q sheet for his VQ (solo Q) and was joined by 10 other chiseled warriors and here’s how it went down. COP in parking lot     20 side straddle hops     15 dead man hang     15 imperial walkers 15 helicopters     20 LBC’s 15 Scorpion Kicks 7 of Diamonds  4 rounds 7 Burpees 14 WW2’s 21 Merkins 28 Squats Triple Check 3 rounds Balls to wall     Burpees Runner takes a lap around cones   Heartbreak 1 2 3’s (On Heartbreak Ridge)      Run Up – Crab walk down …

Seven warriors who care a little bit less about what the neighbors think posted to their backyards for a virtual beatdown, and another hopped in the shower to prepare for the COT. The Thang: Mosey around the house/property and circle up for COP IC: 20 SSHs, 1 OUAPD (online upright APD), 10 DQs, 20 IWs, 10 Merkins, 20 LBCs. Four corners. From the most public corner of your yard to the most private, 10 Merkins, 20 WWIs, 30 Squats, 40 MHs. Partner up for a Dora. Each PAX does exactly 1/2 of the reps. Alternate with partner to run a…

What a day for a VQ, dark and a cool 68 degrees for 15 F3 men to take on WDOG and the morning went something like this: COP – Mosey to the Ampitheater for some warm ups: 20 SSH, 10 DQ (slow pace for us old guys), 10 Arm Circles small and 5 more big then Reverso 10,5, 11(that’s right) helicopters, 10 4 count merkins and 10LBC’s. My heart is jumping out my chest now. THE THANG Mosey to the Barrel and start with 10 donkey kicks run down the hill up the other side to perform 10 cranes(karate kid)…

Saturday is the start of the college football season, as Florida takes on Miami. In honor of the 2019 football season, it was decided that we would have a workout that reminded us of our glory days of playing football. The Anvil became the gridiron for the 7 teammates. COP – SSHs, Imperial Walkers, Don Quixotes, Arm Circles, Hand Release Merkins, and LBCs Thang 11’s up the Hill – As the PAX moseyed to the other side of the school, they performed tracers as they went through the parking lot. When the PAX arrived at the other side of the…

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