2 runners and 2 ruckers posted for the inaugural Raider Run and Raider Ruck. Same day and time as the former Anvil Run/Ruck, which was the name when the workout was at Mechanicsville Elementary, but a name that now is actually appropriate for the location at Atlee High School. In the first Raider Run, Phonics and YHC covered 4-4.5 miles on the Farmhouse Loop. We two medical experts enjoyed a lively debate. The two ruckers covered about the same distance. It was great to be back after being out for a couple weeks. Phonics took us out.
Category: Richmond, VA
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No Toll Carolers
A hearty group of 10 enjoyed the pleasant sunny and 70 conditions that awaited us on the plush turf of Chesterfields finest AO. Upon McRibs’ arrival, we moseyed to the parking lot for introductions and disclaimers. Quick warm up included SSH, Helis, Dead Man Hang into Cherry Pickers, LBC’s, Boxing Cockroaches, Merkins with some Superman, with singing, as the icing on the cake. Everyone seemed loose and ready to go. Mosey to the fields.
Triple Check #1: Timer runs across the field and back, dips on the bleachers, American Hammers.
DORA: Partner up. 100 Pickle Pounders, 200 LBC’s, 300 Monkey Humpers. Timer runs across the bridge around the parking lot. 1st group missed out on the pickle trusting action, so rotated some extra work while awaiting the 6.
Mosey to the far corner of the parking lot for Indigenous Pole Smokers. PAX grabs a pole and hold 6″. 1 person does 10 pole smokers and grabs the next available pole. Switched to 5 pole smokers after Round 1.
Mosey back to the public restrooms for 2nd Triple Check of the Day: Hoedowns, Flutters, Timer runs to the playground and back.
Still time on the clock. Circle up on the courts for Merkin Ring of Fire followed by APD’s for 1 minute.
Numbers/Names/Announcements/Prayers. YHC took us out
Announcements: Tacos with Friends with Oyster possibly paying: Thursday at Rusty Taco? in Westchester. Fall Ruck for Food is delayed to November 11th due to Boberrys popularity. Prayers to OC’s 2.0 for a swift recovery for his knee.
NMS: Ideal conditions awaited us in the gloom. Cloud cover provided some good light for what has become a dark AO. YHC dusted off some old exercises and tried to incorporate some singing for Superman, needs some work, especially in the singing department. McRib was in good vocal harmony. Good times were had by some with Great times enjoyed by others. Thank you fellas for coming out to the finest AO in the RVA.
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New England Limericks
There once was TYA from Nantucket….
A lucky 13 came out for this week’s edition of Spider Run. Though the routes were a little light, the mumble chatter afterwards was not. Various assortment of topics of value and range.
The route exited the bat cave and across the river. 4s headed upstream and retraced their route around Butte. 5s/6s headed downstream and worked some elevation up and then back down to Riverside; exploring some new roads in the process.
YHC took us out.
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Señor Frog VQ
Thank You for coming to my first Q everyone!
Started out this Monday with some new Hoedown guests that went out of there way to join us. Thanks for coming Fergie, Atilla and Mr. Rogers.
Started out with a short mosey to the circle for a standard warm up and lesson in counting.
Followed by a short mosey to a dead end then back to the circle parking lot for some fun leg work out 11’s.
Another mosey back to the bus loop for a wall sitting Triple check.
Then a mosey back to the parking lot for some duck walks and merkins.
Ending with a nice prayer from Fudd!
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Bullnose Beatdown
YHC showed up to 6 regulars and an FNG to make 8 for the day’s workout. Here is what went down on this cool morning:
COP
We mosey to the North End of the parking lot for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, 10 Imperial walkers, 20 LBC, 10 4ct American Hammers, 10 Scorpions and 20 merkins.
THANG
Mosey to the Basketball court for 4 corners using the basketball goals as the corners. Corner 1(C1) – 10 Bouyah Merkins with a partner, lunge to C2 – 20 2ct flutter kicks, Bernie Saunders to C3 – 30 squats – Lunge to C4 – 10 Smurf Jacks, 10 SSH, 10 overhead claps and 10 Smurf jacks for 40 reps. Reverse lunge to C3 – 30 Squats, Mosey to C2 – 20 2 ct flutter kicks and lunge to C1 for 10 bouyah merkins.
Next Mosey to Gym wall divide into 2 groups of 4. P1 – Touches 2 trees and returns as the timer, P2 – Wall Sit, P3 – Donkey kicks and P4 – Hand release merkins. Rotate through 4 stations to complete a set and do a triple check by completing 2 more sets.
Next we do a Native American Run back to the flag and post up for 1 minute of stretching.
COT
Numberama, Namerama. Opus took us out in Prayer
Welcome to Aaron Dabney for his first post an now known in F3 as Bullnose. Great work this morning as it was an honor to lead and we will see you in the gloom soon.
Cheers….CB!
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Nolan Richardson & Bobby Hurley
YHC decided to check out the exicon for a monday morning beat down. 9 men were up for the workout and some 90’s college basketball trivia.
The bell rang and 5 burpees was called then a little mozey before the warmup.
WARMUP- SSH, imperial walkers, helicopter, cherry pickers, LBC
mosey over to the distaff hill for a small triple check – WWII’s, merkins and timer up to the top of the hill and back .
Back to the clubhouse for the Nolan Richardson (compliments of the excion). Grab a partner. timer Bernie sanders to the end of the parking lot and One Bobby Hurley at the end before bernie sanders back. 100 of each per team – merkins, American hammers, monkey Humpers, plank jacks. first half complete!
Mozey to the other side of the lot for the second half…turned to groups of three. same style but runner runs forward to the end and back. exercises were 100 flying squirrels, squats, LBC’s
Time left for two rounds of suicides with merkins and squats and one ring of fire with merkins
TIME CALLED.
Announcements and YHC took us out in prayer with special prayers up for Warby’s father in law and Honeymoon’s brother. Also continued prayers for LIV and Wildcat.
Blessed to be able to lead this morning! Grateful for F3 and all that we are doing in RVA. Lets keep it up!
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That Rain almost didn’t count – 9th year anniversary
While many were hoping it would rain harder, the truly hard rain held off while 20 of the core team represented for f3 RVA’s 9 Year anniversary convergence.
5 Burpee start, Mosey around the school with a bonus 20 dips on the picnic benches
COT, Welcome, disclaimer. All IC: 25 SSH, 10x Don Quixote, 10x Helicopter, 10x Merican, 10x diamond, 10x Wide Arm, 10x arm circles, 10x LBC, 15x Hello Dolly, 15x Rosalita, 20x Heels to Heaven, 15x Flutter Kick, 10x Asphalt Angels, 10x Australian, 10 x Alabama Prom Date. Mosey to football field.
Bonus run across the nicest basketball courts in Richmond, 20x bonus dips.
Hardway Beast / Build a Beast / Beast Ladder. Stop at 25, exercise, 50 exercise, 75 exercise, run to end line and return at 75, 50, and 25.:
- Round 1 6x Hand Release Merican
- Round 2 6x HRM, 6x WW2 Situp
- Round 3 6x HRM, 6x WW2, 12x Squat
- Round 4 6x HRM, 6x WW2, 12x Squat, 12x Mountain Climber
- Round 5 6x HRM, 6x WW2, 12x Squat, 12x MC, 12x Flutter Kick
- Round 6 6x HRM, 6x WW2, 12x Squat, 12x MC, 12x Flutter Kick, 6x Burpee
One burpee for the Ranger in the sky.
Train to standard not to time. Mosey BTTF Hitting original time hack of 60 min
Fudd took us out. 2nd F at Relay Shoes Galactic Headquarters. Thanks to Hardywood, Honeydo, Meatball, Mister Rogers, Try Hard. Venmo Honeydo for bagels / coffee – its expensive these days.
Announcements
- Sit N Sip cancelled. Meet at Hardywood West Creek Oktoberfest – see slack for changes
- Annual Gloomy awards – see slack for our esteemed winners.
NMS – This group means so much to all of us. Lets give it away. Recruiting FNG is a major focus for year 10. And shovel flags.
Get Some!
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That 1st Dip
3 men of F3 wanted a little bit of 70 and Sunny before the 9-year anniversary convergence. We got it done!
Warmarama:
1 mile run, DQ, Imperial Walkers, Arm Circles, Cherry Pickers, Helicopters, Michael Phelps, Jazzercise.The Thang:
Mosey to the Amphitheater:
Ladder Merkins to the Top. 1-18
Ladder Dips to the bottom. 18-1
Mosey around the Amphitheater:
Mosey to the Stage for a Triple Check:
Run to the Gate and Back
Flutter Kicks
LBCMosey around the Amphitheater:
Mosey back to the stage for a Triple Check:
Run to the Fence and Back
Spicy Alabama Prom Dates
American HammersMosey BTTF
Numberama: NameramaNMS: We got it done!! Weather was actually perfect. Love Hill may have been a little dicey so we skipped out on that. Headed on over to the Crucible for the double dip.
Oyster
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Mathew Sweet?! Heck yeah!
8 IronPAX enthusiasts gathered at Satan’s Hill this morning to take a turn at the Cindy 500. With a soundtrack from the 90s, this is how it went down:
That emoji was appropriate as at least one PAX spilled a little merlot this morning. That was especially awful.
TCLAPS to everyone who did the hard thing and showed up today. Prayers up for YeeHaw, Wildcat, and their families. Also prayers out to those struggling with mental health. Reach to someone today you haven’t heard from in awhile!
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Better with the lights on
8 Redwoods gathered in the gloom for a dark run in the park for the Brookmont run: .
5 milers head out or the batcave, Left on Raintree, right on Falconbridge, around the park to the right, exit thru turtlecreek, right on Cox, left on Brookmont, right at crowncrest and left on pump. 4 milers go left on Cox, right on ridgefield, and back thru the batcave.EF Hutton took us out. Prayers for healing and reminder to reach out to check on your brothers. Coffeeteria at Dunkin’
9 year convergence Sat at Crucible Sit N Sip cancelled
NMS – what a great route – with a headlamp, tough to keep your speed up when you cannot see. Pigskin regained us in what the world looked like in black and white. Handshake realized that everyone older than him is not a Boomer.