Was written in chalk on the sidewalk from which we launched. A lucky 7 runners and 2 walkers headed into the fog for an eerie start to the Halloween season.
West on Grove to Granite and pick off the Snake River route for the rest of Richmond’s hills. A second serving of hills for those who ran Spider Run. The Tempsford hills never disappoint.
Marv had his best day ever tackling hills with the speed of a beast.
YHC took us out.
6 warriors came out into the mist today to get a smoke show of a beat down today. Here’s what went down.
Quick little mosey, Ukrainian solders, SSH, dead man hang, Andy Dufresne, merkins, Wilsons wife
COP 1- Ran up Satan’s hill to the first intersection 20 windshield wipers, next intersection, 40 WW2s, next intersection 60 double count flutter kicks, next intersection 80 LBCs, finished the loop with 100 bent knee torso twists. Lunges down the hill back to the flag.
COP 2- Eye of the storm with coupon. Corners set up with 20 reps, exercises were curls, skull crushers, American hammers, squats with 5 burpees after each in the eye. To get to each corner PAX had to bear crawl push their coupon to the next.
COP 3- Dora. Timer, 100 LBCs, 200 raise the roofs, 300 curb toe taps double count
With 5 min left, PAX choice of 10 merkins and 10 ab choice.
Count, Names, Announcements, COT
Great work today gents!!!
8 guys showed up after a brutal Commanders loss to drown their sorrows in some exercise.
COP — fun exercises to warm up
Progressive 4 corners —
10 merkins
10 merkins, 20 WW2
10 merkins, 20 WW2, 30 split jacks
10 merkins, 20 WW2, 30 split jacks, 40 LBC’s
Meet in the Middle
partners on opposite ends of the lot
one side does 20 flutterkicks, other side does 20 squats
meet in the middle for 10 boo yah merkins
travel to the other side and do those exercises.
Come back and do 30 of each with boo yahs in the middle
come back and do 40 of each with boo yahs at the end
3 sets fo partner leg tosses (20 each)
one go round of swordfighting
merkin ring of fire
some stretching
Great morning — every body was fairly upbeat despite the Commanders losing last night!
SYITG!
2 HIMs enjoyed a starry morning tossing the Cindy around. While I missed our normal entourage of Bermuda bros, it was a pleasure chattering with ma dude Florence . He remains a friend and mentor that helped welcome me into F3 a few months ago – not to mention working out with him “pushes my capacity” to say the least – iron sharpens iron. I pulled out the old Crossfit Exicon for this one…
Warmarama, Intros, Mosy to Playground
COP 1: Cinderblock “Cindy” (+ RUN)
Rifle Carry with various exercises when you drop over to the TACO TRUCK
COP 2: Murder Bunny Hills
*YHC was inspired by the Ironpax activities – gnarly
MBTTF for a quick burnout/finisher
Great morning push some weight around. Both PAX got better. Good luck to Posh, Florence, Mudslide, and the rest at Rugged this weekend! Continue to pray for healing and peace for Florence’s Aunt that passed. STYITG!
-State Farm
No Q, no problem. Time to play the hits. Here is how it went down at Circus Maximus this morning with YHC bringing his usual deceptive, yet cumulative beat down with KBs:
Great work from the PAX today. A deceptive workout where the cumulative effect of everything catches up with you.
Lunch at Firehouse Subs in Innsbrook this coming Tuesday.
God is good all of the time!
Attila
Rules are rules: 1 car + 3 + dudes + different nano region = Q takeover.
Mosey to ‘Murica blacktop for warmorama:
The thang:
BTTF – 20 second stretch
Numbers/Names.
Moleskin: I have posted in a few different areas now outside of RVA (Boston, Fort Thomas KY and Cincy). Exercises and sayings are broadly the same. Some are newer than others (Boston and FT Thomas) and feel a bit “F3 HQ. copy and paste”. One thing about RVA stands out, the deep roots and fraternal bond of the OG Pax. Thank you for building it.
It was a great to lead!
WARM UP
Thing 1: (11s in the hill)
Thang 2: (Eye of a hurricane)
Thing 3: (Dora)
Thang 4: (Bernie Mac on the tennis court)
Thang 5: (Pole Smokers)
Numbers, Names, Announcements and Prayer.
Prayers for a Wildcats, LIV and Doozy
Make it a great day fellas!
5 Davillians including a late arrive from YHC got in some miles on Thursday morning.
Route included 4 different loops around the Rutland community.
1st Loop was a traditional loop of Oakham, Hughesland, and Crestfield.
2nd Loop was around the townhouses
3rd Loop was the Bojangles Loop
4th loop was a repeat of loop 1
Total miles 4.25
YHC got late start only getting in around 3 miles. Thanks Speakeasy checking the route and getting the pax started
SPIT ON THAT
3 men posted on a beautiful fall morning for some kb action. The PAX decided to hot potato it for Q
3 svelte aspiring Tour de France participants hit the roads of Goochland this morning for a Pedal Powered beatdown. Fog was present in abundance but the cooler temps were a welcome change from summer. The mileage wasn’t too high but it was a solid workout nonetheless. YHC enjoyed the conversation and time in the saddle with these brothers. We missed having No Tools along, as he is never short on interesting conversation, but he was apparently in need of some beauty sleep this morning.
Announcements: the Tour de Midnight is on 10/21 starting at 8am. There are 3 distance options (17, 33, and 60 miles). Find out more at https://www.bikereg.com/tourdemidnight