Richmond, VA

What number are we on?

By Toga on October 9, 2014

When: 10/9/14
QIC: THE Yankee Aggressor, Toga
The PAX: Toga, TYA, Bleeder, Wilson, G Lo, Earthworm, Chum Bucket , Johnsonville, Donor Kabob, Madoff, Promo, Orville , Slater, Pelosi 5-0, Conspiracy, Loose Goose, MASH, Oyster(FNG)

18 happy souls charged the fields of Mary Munford Elementary this morning. TYA and Toga led a series of fun filled activities, and all were up to the challenge. Thang: Q- TYA Mosey to the warm-up COP LBC SSH Merkins Squat reach Windmills 11s at the trees with burpees and rowers Q- Toga Arc Loader 4x Wheelbarrow relay Backwards run Karaoke 2x Push-o-Rama Merkins 10 Werkins 10 Clerkins 8 or 9, Toga kept phasing out Sterkins 6 and 6 5 MoM LBC 20 Toe touches 12 Ol School Sit-ups 10 Hello Dolly 11 Superman with a song Moleskin: TYA’s 11s…

Southside PAX has Altercation with The Police

By Toga on October 7, 2014

When: 10/7/14
QIC: Bleeder, Johnsonville
The PAX: Toga, THE Yankee Aggressor, Loose Goose, Brain Tumor, Wilson (FNG), Pelosi 5-0, Doner Kebob, Bleeder, Earthworm, Johnsonville

Nine of the faithful and one FNG ventured out into the dark to post for Richmond’s first Tuesday morning workout and first AO south of the James River (dubbed #notoll). Johnsonville planted a shiny new shovel flag, and Bleeder took over to deliver some much-needed weekday Gloom. The Thang: Bleeder on Q: Mosey down the roadway to the soccer parking entrance Quick disclaimer and welcome to FNG COP near gate 20x SSH 15x Merkin 18x Imperial Walker 15x LBC Short jog to large soccer parking lot COP 12x Chuck Norris 12x Rosalita 12x Flutter Kick Mosey to far side of…

RVA Takes the Reigns…”You’ll Thank Me Later”

By Conspiracy on October 4, 2014

When: 10/4/14
QIC: Conspiracy, Loose Goose
The PAX: Toga, Slader, Pelosi 5-0 (FNG), Donor Kabob, Bleeder, Snoden, Chewie, Jeter (FNG), Earthworm, Cousteau, and Brain Tumor, Conspiracy, Loose Goose

Aye, eleven faithfuls and two FNGs successfully rolled out of the fartsack to face the #gridiron and posted for Richmond’s first Saturday workout without Q support from the LEAP. How’d it go? You’ll know tomorrow morning. You’ll thank me later for that. There was some mumble chatter early on about Conspiracy being chipper. That’s when the PAX realized they were in for a workout Here’s what they did: The Thang: Conspiracy Q Run over behind the softball field Quick disclaimer and welcome to FNGs COP SSH x 25 Mountain Climbers x 20 LBC x 20 8-count Body Builders x 10 OYO Mosey to the…

YANKEE wakes Southern City….

By Toga on October 2, 2014

When: 10/2/14
QIC: Bleeder and THE Yankee Agressor
The PAX: Bleeder, THE Yankee Agressor, Toga, Orville, Johnsonville, Chewie, Snowden, Chumbucket, Earthworm, Conspiracy, Doner Kebob, G Lo, Brain Tumor(FNG via Toga), Loose Goose, M*A*S*H(FNG via Madoff), Madoff

The THANG Bleeder Q Run the Wet Blacktop COP 18X SSH 12X Merkins 13X Low Knee Bend 15X LBC 10X Mountain Climbers Run to the Field COP Push-o-Rama 12X Merkin 12X Stagger 10X Peter Parker Run around the Field More Push-o-Rama 6X Chuck Norris 6X Diamond Run around the Field SUPERMAN Handoff to THE Yankee Agressor TYA Virgin Q Run to Building Pair up in 3s Triple Check, Peoples Chair, Plank, Sprint to Fence, Short run COP 15X Lunges 15X Windmill 15X Reverse Lunges Run to Tennis Courts THE BEAST 6X LBC 6X Merkin 6X SSH COP Two Minutes Plus…

Week Two and the Kak-a-Laky choo-choo

By Disney on September 29, 2014

When: 09/27/14
QIC: Sir Topham Hat, Disney
The PAX: Toga, Bleeder, White Shoes, Earth Worm, Loose Goose, Johnsonville, Snowden, MaCGrubber, Chong Li, Costo, Conspiracy, Madoff, Chewie, Window (FNG), Double Dare (FNG), Chum Bucket (FNG), Stifler's Mom (FNG), STH (co-Q), Disney (co-Q)

Variety is the spice of life, and this past Saturday the Richmond PAX were provided a veritable smorgasboard F3 style, from the Beast to the Kak-a-Laky Choo-choo. In prep for the final installment of the RVA launch, YHC and STH met early to recon the AO and plan our buffet of pain. As we rolled into the parking lot for the launch, the #Gridiron shovel flag had been firmly planted, with the PAX eagerly awaiting the beatdown they knew to be in store. 19 PAX launched into the crisp, Fall Gloom, and here is what they did: STH Q Cicle…

Is that a Weinke in your pocket?

By Toga on September 25, 2014

When: 09/25/14
QIC: Bleeder, Toga
The PAX: Bleeder, Camper, Chewie, Conspiracy (LIFO), Döner Kebob, G.Lo (FNG), Han Solo, Johnsonville, Loose Goose, Madoff (FNG), Orville, Slater (LIFO), Snowden, Toga, THE Yankee Aggressor

The shovel flag was planted for the first open weekday F3 workout in Richmond, and 15 of the faithful posted with spirits high. The AO was Mary Munford ES which had a lovely, swampy feel due a long night of rain. Bleeder got us going… The Thang: Q ~ Bleeder Run to warm-up COP: 20 SSH, 10 merkins, 15 slow squats, 15 LBC, 12 Imperial Walkers Some AO recon by Bleeder the THE Yankee Aggressor yielded a great round of 11s with merkins and LBCs done at a perfect series of trees on the perimeter. Run to soccer field for: bear crawl…

Old Dominion – Welcome to F3 Nation!

By Blue on September 20, 2014

When: 09/20/14
QIC: Blue, Toga, Johnsonville
The PAX: Bleeder, Chewie FNG, Snowden FNG, Lockjaw FNG, Slater FNG, Loose Goose, Johnsonville, Earthworm FNG, Grub FNG, WarBaby, Cauliflower, Doner Kabob FNG, Orville, Wilbur FNG, WarDaddy, Nancy Drew, Sleepy FNG, JP aka Jalapeno Popper FNG, Conspiracy, The Mighty Lance, Toga, Holly FNG, Camper FNG, Cousteau FNG, Mike Mills name TK LIFO, Blue

Aye! It was a perfect morning in Old Dominion and so 24 redwoods gathered to firmly plant the RVA Shovel Flag. Here is what they accomplished: The Thang: Quick Welcome & Intro #disclaimer Run past pop warner pre-superbowl prep and over to Short Pump Middle School First field closed – mosey down to second COP SSH x 20 Merkins x 10 Squats x 15 Imperial Walkers X 12 Mountain Climbers x 15 Mosey to baseline Run down field Run back Bear crawl to 40, sprint remainder – planks Bear crawl to 50, sprint remainder – planks Backwards run down Karaoke R and…

F3/LEAP Launch Preblast: Building the Blocks in Old Dominion

By Disney on September 19, 2014

When: 09/20/14
QIC: Blue
The PAX: Men of Richmond

This past week, Tim “OBT” Whitmire has been in the capital of the Old Dominion actively laying the groundwork for the LEAP of F3Nation into what will now be F3/Richmond. We have men ready to lead, and now is the time to plant the Shovel Flag and build a great new AO in the Commonwealth. There’s good reason why the men of F3 Nation are passionate about bringing this model of Fitness, Fellowship, and Faith to Richmond: this can have IMPACT on you and the people around you. Having fun and going hard with other men of like mind is…

Invading the West End — Pre-launch Workout #3

By OBT on September 18, 2014

When: 09/18/14
QIC: OBT, Conspiracy, Bleeder
The PAX: Johnsonville, Conspiracy, Bleeder, Toga, Orville, THE Yankee Aggressor, Han Solo, OBT

Aye! Feeling adventurous after two mornings in Short Pump, a record 8 RVA pax planted the #RaiderMade #OBT3000Series ShovelFlag at Mary Munford Elementary in Richmond’s West End for pre-launch workout #3. The Thang: OBT leads jog to Warmup COP on soccer field: SSH; Imperial Walkers; Merkins; Mountain Climbers. Handoff to Conspiracy … Conspiracy leads 11s, featuring a pairing of Merkins (with a Derkin option for the adventurous) and Little Baby Crunches. Handoff to Bleeder … Bleeder heads straight for the tennis courts, where he leads slalom jumps inside the service alley from the baseline to the net on three of the…

Richmond, Meet The Dirty MacDeuce

By OBT on September 17, 2014

When: 09/17/14
QIC: OBT
The PAX: Bleeder, Johnsonville, Conspiracy, OBT

Aye, four pax answered the call for Day Two of the Richmond pre-launch training, gathering once again at Pouncey Tract Park. The Thang: _ Jog to middle school football field for warmup COP: SSH x 20, Larry Craig x 12-plank-Peter Parker x 10, High Dolly x 20-hold 6 inches-flutter kicks x 10 (illustrating how exercises can be strung together with little or no rest to intensify sequences). _ The Dirty MacDeuce: After each set of three exercises, run a lap around the football field track I. Merkins x 12, LBCs x 12, Mountain Climbers x 12, run a lap II.…

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