Monday, November 3
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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The BEAST Don’t Burn on the Grill

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By on Richmond, VA
  • When: 11/4/14
  • QIC: Döner Kebab, Johnsonville
  • The PAX: TYA (THE Yankee Aggressor), Lugnut, Oyster, Chum Bucket, Wedding Singer, Toga, Trotter, The Scream, Johnsonville, Wilson, Iron Curtain, and Döner Kebab

Twelve of the faithful posted on a beautiful morning at a Huguenot Park, the first posting since the clocks turned back on Sunday. Toga planted a shovel flag, and Döner Kebab took the lead. THE THANG: Döner Kebab on Q – Mosey near gate to soccer parking Quick disclaimer COP 20x SSH 15x Merkin 20x Imperial Walker 20x LBC Jog to rear soccer field Line up on end line for the BEAST 36x Slow Bending Squats 36x Mountain Climbers 36x Freddy Mercury’s 36x Weezy Jefferson’s (on back, legs straight up, bring legs down but stop them 6” above ground, bring…

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“It’s not a tumor!!!”

3
By on Richmond, VA
  • When: 11/1/14
  • QIC: Brain Tumor, Loose Goose
  • The PAX: Kornheiser, Jeter, Brain Tumor, Doner Kabob, FNG Groh, Cousteau, Conspiracy, Orville, Abacus, Slater, Snowden, Lug Nut, Madoff, G.Lo, Toga, Oyster, Loose Goose

The THANG: Warm up: jog to baseball field COP: SSH x 15 Windmills x 15 Imperial Walkers x15 Merkins x 15 LBC x 15 jog to soccer field Line up on baseline for modified Arc Loader 1. Bear Crawl to 25, backward Crab Walk to 50, sprint the second half to baseline At baseline, do 10 squats, then plank until everyone finishes 2. rinse and repeat 3. forward crab walk to 25, walking merkin to 50, sprint to finish. 10 squats and plank 4. rinse and repeat 5. zigzags to 50, sprint second half to baseline. 10 squats and plank…

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Inaugural RAMM

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By on Richmond, VA
  • When: 11/2/14
  • QIC: THE Yankee Aggressor
  • The PAX: Bleeder, TYA, G-Lo, Johnsonville, Toga, Lockjaw, Oyster

The PAX was six strong for our first RAMM run. Great weather and a good start to our running pursuits. The Thang QIC. THE Yankee Aggressor Mosey to corner of grove and westmoreland. Run to three chopt and back. When first man is coming back, circle back. Meet at the corner of grove and westmoreland. Cop 10x Merkins 25x LBC Planks for 90 seconds Mosey back to shovel flag Moleskin Total distance traveled was 3.6 miles for the full loop. Route was well lit with plenty of other runners out there with us. Everyone acquitted themselves well. Johnsonville and Toga…

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G-Lo’s coming in hot!!!!

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By on Richmond, VA
  • When: 10/30/14
  • QIC: Bleeder, The Yankee Aggressor
  • The PAX: Bleeder, G-Lo, The Scream, Döner Kebab, Johnsonville, Chewie, Air Bag (FNG) P-Squared, Brain Tumor, Loose Goose, Earthworm, THE Yankee Agressor

The PAX was twelve strong on a starry morning in RVA. Highlight of the morning came early as G-Lo descended on the AO. As he was parking, he nailed the curb and screeched the brakes ala Jim Carey, in Ace Ventura — “Got a package people, coming through”! The Thang Bleeder at Q Mosey to field. Bleeder smoked himself on the 100+ yard mosey and could hardly recite the disclaimer. Bleeder claims it was the cold, YHC thinks it had more to do with conditioning (you be the judge). 20x SSH 15x Merkins 15x Low squats…

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#NOTOLL — WELCOME TO THE CHUM BUCKET

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By on Richmond, VA
  • When: 10/28/14
  • QIC: Chum Bucket (VQ), Johnsonville
  • The PAX: Döner Kebab, Brain Tumor, Wilson, Bleeder, Snowden, Pelosi 5-0, Oyster, TYA, Chum Bucket, Lugnut, Iron Curtain, Loose Goose, The Scream, Wedding Singer, and Johnsonville

Fifteen of the faithful posted at a Huguenot Park for some moonless Gloom. Johnsonville planted the RVA shovel flag, and Chum Bucket commenced with an unrelenting VQ. Mosey down the near soccer field Quick disclaimer COP 20x SSH 15x Merkin 20x Imperial Walkers 20x Windmill 20x Slow Squat Jog to rear soccer field Line up on end line for the Sprawl Suicides Footfire, Sprawls on Command, Plank Medley, Sprint to 20 Repeat, Sprint back to end line Repeat to 50 and back Repeat to far 20 and back Repeat to far end line and back People’s Chair at the shed for 1.5…

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3’s Company

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By on Richmond, VA
  • When: 10/25/14
  • QIC: Lockjaw, Pelosi 5-0, Slater
  • The PAX: Lockjaw, Whasause, Chum Bucket, Johnsonville, Bleeder, Tricycle, Oyster, Pelosi 5-0, Earthworm, Lugnut, Gisele, Jeter, Brain Tumor, Abacus, Slater, Madoff

Sixteen of the faithful posted for a cold and frosty start to a great workout.  Three virgin Qs led the workout, injecting new energy every 20 minutes. THANG: Q1 – Lockjaw Warm-up lap and mosey to the soccer field -15 SSH -15 Imperial Walkers -13 Merkins Duck, Duck, Loose Goose The PAX formed a circle and assumed a plank.  The goose ran the circumference of the circle, while the PAX rotated through plank, Yankee Aggressors, Southern Gentleman, LBC, and Freddy Mercurys.  Goose names another goose and the cycle repeats until everyone runs. Mosey over to the track and form two…

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Short’ish Circuit

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By on Richmond, VA
  • When: 10/23/14
  • QIC: THE Yankee Aggressor and Toga
  • The PAX: Chum Bucket, Tricycle, Toga, MASH, WHASAUCE (FNG), Lockjaw, Oyster, Earthworm, P Squared, Bleeder, Brian Tumor, GLo, Johnsonville, Donner Kebab, Chewie, Slater, Lug Nut, Madoff, Wedding Singer (FNG), THE Yankee Aggressor

20 (new record for the 45MoM workout) posted for what was almost a cold wet mess but ended up being a great morning for getting after it. We learned that 45 degree weather is still very comfortable weather. Several tomatoes working out on the basketball courts were in tank tops! THANG: Toga Mosey to soccer field for COP: 20 Split Jumps, 12 Werkins, 14 Toe Touches, 13 Windmills Mosey around track for briefing on The Circuit= stops for 10 chin ups, 10 pull ups, 10 lunges, 10 dips, 10 Derkins rinse and repeat x3 Mosey to soccer field for plank…

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Southside PAX Downs a Few Forties

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By on Richmond, VA
  • When: 10/21/14
  • QIC: Doner Kebab and Johnsonville
  • The PAX: Doner Kebab, Johnsonville, Pelosi 5-0, Wilson, Lugnut, Bleeder, Iron Curtain (FNG), Lockjaw, Brain Tumor, Gisele, Abacus (FNG), THE Yankee Aggressor, Toga, Trotter (FNG), and Snowden

Twelve of the faithful and 3 FNGs rolled out of the old fartsack on a Tuesday morning to share a few early-morning forties with their F3 home boys, and this is how we roll(ed) at #notoll: The Thang: Doner Kebab Q – Mosey COP SSH x25 Imperial Walker x20 Slow Bending Squat x15 Merkin x20 LBC x20 Mosey ArkLoader (all to 50 yd line then sprint to end) Bear Crawl Crab Walk Backward Run Karaoke (50/50 each direction) Forward Crab Walk Quick loop around parking lot, then Mosey COP LBC x 20 Flutter Kicks x15 Dolly x15 Rosalita x12 Dead…

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Fancy Hands

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By on Richmond, VA
  • When: 10/18/14
  • QIC: Toga
  • The PAX: Bleeder, Brain Tumor, Cheetah, Chum Bucket, Doner Kebab, Gisele (FNG), Johnsonville, Loose Goose, Lugnut, Madoff, Oyster, Kornheiser (FNG), Pelosi 5-0, Lockjaw, Slater, Snowden, Toga, Tricycle (FNG), Window

Aye!  Do you ever look around your AO and think, “I wonder when we’re going to use that?”  Yep, it was time we put the track to good use.  19 gathered to put toes “on the line” again and again as we all thought back to track practice.  Fun was had by all. The THANG: Mosey around baseball field for warm-up COP:  20 SSH, 10 merkins, 20 Freddy Mercury, 20 Imperial Walkers Mosey to track for some fun runs with plank fun between each rep:  1x 800, 1x 400, 2x 200, 2x 100 Meet at soccer field for COP: 20 fwd…

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Echoes and Whispers

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By on Richmond, VA
  • When: 10/16/14
  • QIC: Doner Kebab & Loose Goose
  • The PAX: Bleeder, Conspiracy, Slater, Orville, (FNG) The Scream, Lug Nut, G.Lo, Chumbucket, Brain Tumor, Doner Kabob, P-squared, The Yankee Aggressor, Loose Goose

Today’s PAX consisted of thirteen early risers who got out of the fart sack to head to the Near West End for this morning’s workout at Mary Munford Elementary (NOT “Mumford” like the band Mumford and Sons as I recently realized). Doner Kebab and Loose Goose led the festivities, and this group came to work! THE THANG: Doner Kebab Q Mosey to the opposite side of the school COP with Side straddle hop x15, Merkins x 13, Imperial Walker x 12, Low Slow Squats x 12, and Little Baby Crunches in the cold wet grass x12 Mosey to the trees along Cary Street…

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