We started at 5:30 sharp which is often a challenge for these guys from the other end of Daville and Glen Allen. It’s been a struggle to get more guys to show up at this AO but we 3 have fun and get a great workout. As we often do at The Anvil, we did a hot potato. Warmup: SSH’s, Hand Release merkinsRelease Merkins, LBC’s and maybe something else. The workout: mosey to the jungle gym where we hung from the bars and touched our toes the bar. We keep including this and it gets a little easier each time. 30 calf raises and then a lap around the track. Headed to the back of the school to work the stairs. 3 laps on the starts – lunges up the stairs, and bear crawls back down. 30 various exercises at the top and bottom. We did 3 rounds of this. Mosey to the grass hill on the other side of the school. Had to do an audible due to the mud so headed back to the playground and track. We took turns calling out 30 of an exercise followed by a lap around the track. Some laps were run Bernie Sanders style, some forward and some a mix with karaoke’s on the shorts sides of the oval track. We then headed to the swings. Put your feet in the swing but instead of doing a merkin, pull your feet to your chest. 30 flutter kicks and time was up. Headed back to the parking lot. Numberama, Namarama and a quick prayer by Yardsale. Trout can’t make it next Monday so we need a stand in – any takers? SYITG.
Category: Richmond, VA
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Rule #1 to working out, Never skip Monday!!!
Warm up
10 Burpees, 10 Squats, 10, Merkins, Run up the hill and back, 9 Burpees, 9 Squats, 9 Merkins, Run down to the stop sign and back, Going down to 0. Even numbers run up the hill, odd numbers run to the stop sign.
Squats/calf raises, plank, ab exercises
Lunge across small section of parking lot, 10 ball dippers, back across, 9, going down to 0.
Grab a coupon and did 3 rounds of 21s.
Way to start the week off strong!
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We Ran
That’s it, we ran. Buttermilk to Belle Isle, around the isle, to Northbank. We didn’t see anyone else until at least mile 4. The trails were in great shape. Helix and Sippy pushed the other PAX on the last half. It was great to be with the other PAX.
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The Biggest Drawback of F3RVA
The daylight savings gloom of Dogpile welcomed 14 Spring chickens to dig a little deeper for that elusive worm of success, which looked a little something like this:
The THANG:
COP #1:
- Mosey down into the Amphitheater
- Welcome & F3 Disclaimer
- IC exercises included: Nancy Kerrigans, DQ, Helix Helicopters, Hairy Rockettes, Dipped Crab Jacks, Derkins, Big O’s, APD’s, Oblique LBC’s
COP #2:
- 4×4 QUAD BURNER – Box jump to the top, complete x5 reps of 4×4’s, return to bottom, complete x4 reps, box jump to top…continue down to x1 rep at the top. (4×4 = Start standing arms raised, drop to plank, complete x4 merkins, complete x4 2-count Mtn Climbers, jump back up and clap hands overhead)
COP #3:
- In the lawn circle, partner up to complete x2 sets of x25 PLT’s each
COP #4:
- Mosey over to the other circle
- Partner up for BURP-n-CURB circuit:
- x5 Burpees while partner starts curb crawling, then switch
- Complete entire loop
COP #5:
- Mosey back to the Carillon Field
- Split PAX into two teams
- Cross half the field via TUNNEL OF LOVE
- Winners do ABC’s while Losers complete x10 Burpees
- Complete other half of the field via CATERPILLAR
- x10 Burpees for everyone
COP #6:
- DORA 1-2-3:
- x100 Merkins
- x200 Squats
- x300 LBC’s
- Moving partner does Murder Gorillas across the Field and Lunges back
COP #7:
- Mosey down to the bottom of the triangle
- AYG sprint up to the playground
- Mosey around to the Rusty Cage
- x20 Pullups & x20 Jerkins OYO
Mosey BTTF for COT:
- Counterama # 14
- Namerama
- Announcerama (see Comments)
- GOMER PYLE took us out in Prayer
NMS:
- Keeping things relatively light with lots of variability, the PAX maintained a jovial banter of mumble chatter this morning. YHC’s efforts to deliver some novel exercises in the Warmerama likely aided in the generally light mood, but having Hardywood present is always the gin to our tonic. The question remains (until we decide to embrace the new societal norms and post in the nude), who’s responsible for the biggest drawback in F3RVA!? Enjoyed working out with you guys. Have a great weekend and SYITG. Best, DTH
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b e a s t
Eight of us posted, properly layered and gloved, with stowed car keys.
Most time was spent on a Beast, deconstructed, of all Burpees.
We broke up the action, with some satisfaction, and finished the morning with coffee.
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The Return of Popeye
Popeye return for his 2nd post at Satan’s Hill and was met by a lack of New Marketeers. YHC q’d up 45 minutes of fun in a light rain.
Warmarama: SSH, Russian soldiers, others
Rock Pile: Curls, military press, squats, skull crushers, run to the top of SH × 4.
Tour of New Market with stops at corners for ‘murcans, squats, other exercises
Return to the flag, one more set with rock, bear crawl and finish with a plank.
Numberama, panorama close in prayer.
Good work by Popeye, the new War Daddy at SH.
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Dynamic duo??
Suboptimal weather conditions could not prevent the Doozy/Chaplain combo from dominating at Twin Team, and at life in general. The teenagers streaming in for early morning practice, and the random dude walking his dog can testify to my account.
Mosey to the high school in search of shelter.
Warm ups: Russian Soldiers, Imperial Walkers, Helicopters, Don Quixote’s, LBC’s.
Exercise 1: 7 rounds up and down the covered sidewalk area.
-Bear Crawl, 25 Hello Dollies
-Plank Walk, 25 Rosalita’s
-Crawl Bear, 25 Freddie Mercury’s
-Flying Nun, 25 WWII’s
-Broad Jumps, 25 Heals to Heaven
-Fiddler Crabs, 25 LBC’s
-Bearpies, 25 Alabama Prom Dates.
*Might have mixed a couple of these up.
Exercise 2: Dora
Partner up to complete 100 Hand Release Merkins, 200 Copperhead Squats, 300 Gorilla Humpers. Alternate running up the parking lot to the light and back.
Audibled out of my planned hill workout due to mud
Mosey to the back of Bettie Weaver for running drills:
Up and back – Bernie Sanders, Side Shuffles, Carioke, Butt Kicks.
Back to the Flag for Numbers/Names/Announcements. YHC took us out in prayer.
Enjoyed some great conversations with Doozy this morning. The weather was a little crazy, but we made it work. There are actually a lot of people rolling into James River High School at this early hour. Pretty sure seeing us Gorilla Humping was amongst the highlights of their week.
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Let the Madness Begin!!
3 Davillians brave the wind and rain to celebrate the start of March Madness with a F3 beatdown
This how it went down
Mosey around the school to the covered area infront of the office
COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Windshield Wipers, HRM’s, Arm Circles
THANG
4 Corner Madness – We completed different sets of four corners using the courtyard area around the school. Each set was for one round of the tourney:
- First Four (Round of 68) – Complete a 4×4 at each corner 4x times around plus one each 4×4 at the end (4x4x4+4 = 68)
- Round of 64 – 4 Donkey Kick at each corner 4x times around
- Round of 32 – 4 Squats with lunges/run backward between corncers 2x times around
- Not so Sweet 16 – 2 Burpees at each corner 2x times around
- Elite 8 – 2 ct American Hammers at each corner 1x time around
- Final 4 – 1 Merkin at a 4 ct hold at each corner 1x time around
- Finals – 1 Heel to Heaven at a 2ct hold for 2 corners
- Champion – 1 GOOD Burpee
Mosey to the basketball hoop on the blacktop
Free Throws – Using YHC’s toddler size basketball (couldn’t find the real one this AM) each PAX took a turn shooting a free throw shot. If they made it, everyone else did 5 Buprees. If they missed, they did 5 Burpees. Each PAX when 1 for 2.
Mosey back to the cars
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
After over a year of waiting, March Madness is final back! We had small but fun PAX this morning. Everyone waiting to 5:29:59 to get out of the cars and YHC immediately yelled out “Let’s Mosey”
Its nice this AO is a campus style school which allows us to still get wet but not soaked (I’m sure a few M’s appreciate this as well when we come home)
The 4×4’s was one of those that “look good on paper” exercies as YHC was feeling it after just 2 rounds
Great mumble chatter with the small PAX but Yard Sale could have left the 4th F at home
SPIT ON THAT!!
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WAP
Three stallions emerged in the gloom to enjoy some moist air and Wet Asphalt Pavement. The route card shows 5 miles and since we were feeling good, the PAX did not disappoint – pushing to 5.9 total with a bonus trip around the Wellesley lake.
YHC took us out.
NMS – we are thankful when we for muffin melting weather. Given the steady win and gusts, it was difficult to hear mumble chatter. Most of the run featured the rhythmic slap slap slap sound of running shoes landing on wet pavement, punctuated by the occasional gutteral surprise upon footfalls landing in an unforeseen puddle.
YHC likes this route since there are easy ways to make it 4, 5, or 6 when the PAX are more familiar with the area. With the loop around the lake, we got the bonus plan baby. OH! (ADC voice)
One side note… who can remember when “Little Red Corvette” was considered too racy for the radio? Or when we had to make sure that album covers (CDs) with Tipper Gore’s lyrics warning weren’t left out in the open for parents and young siblings to see. I get how culture changes and the adventurous push the envelope, but it really seems to be going hard over in certain circles. What is interesting is that my Gen Z 2.0s really have no interest (even in my super cool music). Maybe there is hope that we can be right with Him again.
Currahee!
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Long Term Effects
It was dark, windy, and rainy on the outside, but on the inside it was sunny and 70. An elite crew launched at 530 and off we went.
4 and 5 mile routes were called as there were no 6s today.
Head east on Grove and hang a left on Roseneath all the way to Scott’s Addition.
4s turn around at Veil and head west on Broad, taking a left on Malvern to Grove and home.
5s continue on Roseneath taking a right on Moore taking in a tour of the breweries and BBQ establishments. Take a right on the Blvd and a right on Grove to home.
YHC took us out.
Announcements:
BRR – The idea is out there, inquire with TYA for details if interested.
Moleskin
Swiper told an annecdote of “long term effects” and it resonnated in several ways. First, long term is highly relative based on perspective and age. Second, there are often negative connotations associated with the phrase “long term effects”. However, we must be mindful that there is also the ability to promote a positive long term effect.
How will you go forward making your own positive long term effects today?