F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: WDog

Byrd Park

Nine of us, including an FNG, gathered in the paradigmatic gloom for a beatdown. Here’s what happened: COP in Amphitheater: Deadman Hang // DQs // Cherry Pickers // Lt.Dans // Imperial Walkers // LBCs // Crabcakes // Merkins // Elbow Planks // Pickle Pounders Dora in Amphitheater: P1 runs the circuit, P2 performs exercises.100 Jump Squats200 Incline Merkins300 2-count Flutter Kicks 5 Burpees OYO. Mosey to Rusty Cage Rusty Cage: Round 1: 5 Pull Ups // 10 Froggers // 15 LBCs . 3xRound 2: 5 Body Rows // 10 Plank Jacks // 15 Reverse Crunches. 3xRound 3: 5 Chin ups…

October 16th, 2015 F3 RVA was forever changed. From that date forward every workout has mysteriously been 70 and sunny. Here’s what transpired on the 5th anniversary (observed): Mosey to the Amphitheater. COP Dead Man HangDQsCopperhead SquatsJazzercisesSSHsMerkinsSuzanne Somers L/RFreddie Mercurys Mosey toward Rusty Cage Triple Check P1 – Run to Cage 10 Pullups and backP2 – Monkey HumpersP3 – Heals to Heaven Mosey to Front of Carillon Triple Check 2 P1 – Bear Crawl to Fence and 10 WWIIsP2 – Hand Release MerkinsP3 – Imperial Squat Walkers Mosey to Bamboo Hut Triple Check 3 P1 – Wall ClimbsP2 – WWIIsP3…

A lucky 7 emerged from the gloom for WDog on a beautiful fall morning. With no-one on the Q sheet, Swirly took the proverbial bull and kicked off our hot potato. Swirly COP: A bunch of stretching stuff, then a bunch of ab exercises and some merkins. Oyster on the Field: Oyster kicked us off with a Washington Football Team Run around the perimeter of the field. Next, four corners: Merkins x20, Jump Squats x20, Burpees x10, WW2s x20. Shiplap with the Coupons: At the stage, Shiplap led us in a series of exercises with coupons, including bench press, overhead…

Three strong men and one lady came in the quiet morning after the first presidential debate. Here is how it went down: The PAX moseyed to the square in front of the Carillon and Swirly voluntarily led the COP as follows: 20X SSH, 20X imperial walker, 20X LBC, 10X Merkins, various types of plank positions, 10X Helicopters. Exercise #1: Four corners. WWII at 1st corner, lounged to and merkins at 2nd, bear-crawled to and 20 squats at 3rd, lounged to and 10X burppes at 4th corner. Moseyed to the Ha’ Penny stage. Exercise #2: 3 sets of the coupon exercise.…

We had nine men show up for a cool 48 degree morning workout and YHC was ready to go and here is what went down: COP We mosey down to the pump station at the bottom of the hill and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 15 Imperial Walkers, 25 American Hammers(2ct), 15 reverse scorpions, 15 scorpions and we are ready to roll. THANG We start with a Route 66 workout with 1 merkin at the first light pole mosey to 2nd light pole 2 merkins, and continue until we get to the 11th light pole…

4 of F3s finests gathered at WDog for a beatdown. Here’s how we spent the time: COP in Amphitheater: SSH // Deadman hangs // Helicopters// DQs // Cherry Pickers // Lt.Dans // Imperial Walkers Quadruple Triple-Check: P1: Box Jumps on the first step // P2: Incline Merkins // P3: Dips // P4: Run round the amphitheater. 3 rounds. Rusty Cage RoutineRound 1: 8 Pull Ups // 16 Froggers // 24 Reverse Crunches // Run to Hydrant and back. 3xRound 2: 8 Body Pulls // 16 Plank Jacks // 24 LBCs // Run to Hydrant and back. 3xRound 3: 8 Chin…

COP YHC showed up to a warmer humid morning and here is what went down: We had a long mosey from the flag to the Tennis courts by Burpee Lake(East Side of reservoir hill) and performed 20 SSH, 10 DQ’s(fan favorite), 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers,10 reverse scorpions, 10 Alabama Prom Dates, 10 Scorpions and 20 merkins, The THANG We started with four corners around the tennis courts 10 squats(due to Iron Pax workout this week a little mercy on the squats), next corner 20 merkins, next corner 30 2 count flutter kicks, final corner 40…

7 gathered for a prime time celebration of the 75th anniversary of the end of WWII. Temps were sunny and 70. According to the After Action Report, something somewhat like the following might have happened. Mosey to the Near Circle, with a recon mission to the Amphitheater and a loop around the Circle for the COP. COP: SSHs4 burpeesHillbillies (5)2 burpeesDead Man HangArm CirclesFreddie MercuryFlutter KicksHRMs Mosey to the Edge of the Circle Burpee Road, only without the Burpees. Pucker suggested LBCs, so the PAX did 20 LBCs at each lamppost, illuminated or otherwise. Circle Up at the Small Parking…

Five gloom vets beat the sack for an infusion of the three F’s. With a pitch black but 70’s and breezy AO, here’s how these stud muffins embraced the suck: The THANG: COP #1: Mosey to a lit patch of mowed grassWelcome & F3 DisclaimerSSH, DQ, Body Builders, Crab Cakes, Elbow Plank Leg Raises, Rosalita Whips, APD’s, LBC’s COP #2: Mosey to the HPS & collect a Coupon2018 IPC Wk 3 (Modified):Descending Burpee Block Jump Overs from 10–>1Between each set alternate between the following 3 exercises:x25 HRM’sx25 Goblet Squats w Couponx25 Leg raises holding Coupon overheadAfter each exercise set, Broad…

7 Hardchargers showed be up to WDog this morning with the Q open. Swirly called Hells Bells, stated hot potato, and grabbed the Q. BOOM time to work!! COP on the bricks, in front of The Carillon-x 10 SSH, x 10 Helicopters, x 10 Don Quixote’s, Planks (lots of positions), x 10 Flutter Kicks, x 10 Reverse Scorpion Kicks, x 10 LBC’s, and finally a Swirly Fav…x 10 Merkins. Time to mosey over to The Stage for individual coupon workout Swirly’s Coupon Trifecta- x 10 Burpees (pushing off cinderblock and raising above your head), x 15 Cinderblock Curls, x 20…

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