With ideal temperatures, 5 men gathered at Twin Team for another epic coupon themed beat down. The following is a brief summary for your viewing pleasure:
Mosey behind the school for Warm Up:
SSH’s, Ukranian Soldiers, Helicopters, Shoulder Taps, Alabama Prom Dates. To the Baseline for Lunge Walks, Leg Huggers, Appalachian Lunge Walks, Hillbillies.
Exercise One: Indigenous People Run: Wall Sit Edition.
PAX do Hoedowns on the Wall, Man in the back breaks off and does 3 burpees, then runs to the front. We worked our way down the back wall of the school.
Exercise Two: Coupon Circuit
Round 1: Runner goes around parking lot, American Hammers w/Kettle Bell, Upright Row (KB), WWII Sit-ups with Medicine Ball, Agility ladder – PAX choice
*We rotated between all of the stations
Round 2: Hill sprints x 5, Goblet Squats (KB), Halo’s w/Medicine Ball, Agility Ladder, LBC’s (KB)
Round 3: Bear Crawl up sidewalk, run back; Agility Ladder, Lt. Dans with Medicine Ball, Bench Press (KB), Lawnmower Pulls (KB)
Wrapped things up with 50 Pole Smokers, 50 Dips, 75 jump squats, and 1 minutes of Monkey Humpers
Final Thoughts: Lots of soreness from other workouts this morning, but the PAX powered through! Great seeing Senor Frog creep across the river to hang out with us. Enjoyed being back at Twin Team after missing pretty much the entire summer.
SYITG
Category: Richmond, VA
-
Some Agile MFers
-
O O Susanna!
10 Redwoods met to run the mean streets of the West End on a beautiful cool morning. The route was one of our best: 5 milers Pump, Church, across Gayton ES, to Poplar Forest and return on Ridgefield. 4 mi, peel off at Copperas.
YHC took us out. Prayers for Gypsy’s 2.0, those that litter the earth, those that need a helping hand.
2nd F Coffeeteria at Dunkin.
Announcements:
- Workout for Liv 6/16 7a @ Alamo
- 5k in Westham, 6/16 8:30, see slack
- Convergence at Crucible 7:30 6/23 – come celebrate the 9th anniversary of F3 RVA!
- Sit N Sip 6/23 2p in Amelia. DM Gomer on slack for details.
NMS – Interesting how times have changed. Eons ago boys would be boys (and that was not great for anyone, really). in our lifetimes we kicked people out of their jobs for being over friendly (and worse, justifiably). Soon it will be strange for candidates to have missed out on getting their youthful pics and acts on paid sites for Fans. All for a good cause -or- senseless/demeaning – depending on who your friends are.
Get some!
-
Card Deck and Rock Workout: AI thanks.
Warm-up:
We began the morning with a rigorous stretching routine and a brisk jog around the park. Everyone was eager and focused on the challenging workout ahead.Card Deck Challenge:
The card deck workout was the main event, and it pushed us to our limits. Here were the assigned exercises for each suit:- Hearts: Little Baby Crunches (LBCs)
- Diamonds: Merkins
- Clubs: Squat Jumps
- Spades: Double Count Mountain Climber
Reps based on number on card. Face cards were 12/11/10 (K/Q/J). A few special cards. Ace equals any exercise choice of the person who pulled. Joker everyone runs up hill and back.
Split into two groups. Each gets a deck.- Team 2: Purple Rain, Yeehaw, McGruff, Three Doors Down, Honeymoon, Walkie Talkie
- Team 1: Heist, Callahan, Swoop, Wildcat, Oyster, Boberry, Futon
With a mix of high and low reps, the workout was intense. We drew cards one by one, taking turns to reveal our fate. The variety kept things interesting, and the camaraderie kept us motivated.
Team 2 won. Punishment was Team 1 ran up the hill one more time. Team 2 played patty cake until we returned.
Rocking It Out:
Following the card workout, we transitioned to the rock exercises. Each participant chose a rock, and we took turns calling out different exercises. The twist was that the person calling the exercise had to run with their rock overhead and back, “Hallelujah style.” Here’s what we did:- “Rock Curls”: Bicep curls with our chosen rocks. The sprint added an extra challenge.
- “Rock Press”: Overhead presses with the rocks. Running with the rock overhead was no joke.
- “Rock Bench Press”: Mimicking a bench press while lying on the ground. The sprint here was more like a dash.
- “Rock Lunges”: Holding the rock, we performed lunges with alternating legs. Balancing the rock while running was an adventure in itself.
Cool-down:
After the demanding workout, we gathered for a thorough cool-down session, ensuring our muscles had a chance to recover.Post-Workout:
Numbers/Names
Announcements:- Luv4Liv tmw at the Alamo. 7 am
- Convergence next Saturday 9/23. Dog Pile workout for double dip.
- Golf even next week with Meatball.
Until the next challenging workout,
Skynet -
Time Is Not Linear
Yeah, the routes today were a bit complex. The Pax came equipped with maps and readiness to explore roads otherwise not trodden. Cooler weather hopefully signal prime running conditions going forward.
Byproduct took us out.
-
Toga Party
The Pax were giddy with excitement due to the allure of a possible Toga sighting. Unfortunately, it was just me.
Following an audible sigh of disappointment, we did the COP and then worked our way around the AO. 11s in the bus loop, Lindsays on the bench and wall, 4-corners around the tracks, a triple check, another 4-corners, and some Mary.
YHC took us out with a call to action for the Pax to reach out to someone that they have not heard from in a while to check in.
-
Like Turning Your Underwear Inside Out
After YHC called the route, Upchuck commented that it was essentially a reverse of the route I called in a prior week. About a mile in, I realized he was correct. After a while, these routes blur together. Apologies!
Up the big hill and then up the bigger hill to cut through the dark trail that smells like fruit loops. Pick up Three Chopt to Patterson and head south on your respective turns coming down Towana through campus.
Great conversation in my group. I am sure the others ran in silence.
-
Man Sandwich
Six – the perfect number for Dora and Triple Check. However, Handshake swooped in and made it seven. At least good for mumble chatter that one.
A little COP and mosey down the hill with some roving Lindsays. Jump Squats and Box Cutters.
Finish on Overlook. Every ending is another beginning, such as a cumulative Red Barchetta down the cup-du-sac.
Finish it off with 11s back to the AO and some quick Mary to harden those abs.
YHC took us out. The BB title refers to a flanking maneuver around Handshake during COP.
Coffee was great per usual.
-
Timberwolf…We are here
I have the thing…the week of races I like to take the Q one day during that week helps in the prep for that weekend(in this case both days). 4 more races(2 this weekend, 2 more in October) then the season for me will be over for 2023. A great group of 9 came out ready to see what I have in store(I wanted to use the area). If there were any woodland creatures checking us out, lets break it down:
Statrting out with a WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Don Quixote, Copperhead Squats, Merkins, LBCs plus a little stretching). After that, we moseyed to the hill over by the buses for 10 run up and down the hill. A nice way to get your legs, heart awake plus what a way to start things. After that. Timberwolf has 2 light pole alleys(1 behind the school, the other in the bus parking lot). We hit the light poles in the bus parking lot for a 5-10-15 20-25, then the turn simply reversev things(25-20-15-10-5). A little recovery, then onto the little break/picnic area for the first triple check.
The first triple check consisted of: Tricep dips, step-ups and a run to the 3rd light pole. A good pace to finish that one then moseyed over to that little area near the tennis courts for the second TC(wall sits, pole smokers and a short run). With about 12-13 minutes left, hit the tennis courts for a 4 corner ladies of the evening(10 2-count mountain climbers, 20 2-count flutter kicks, 30 monkey humpers, and 40 Merkins). Even with the area being 3 tennis courts, we still crushed it with a little time to spare. A final mosey back to the flag, a little broga to stretch and we were done.
Counts, call-outs and prayer by YHC to call it a day
Announcements: The big one Saturday the #LUV4LIV workout at the Alamo(encourage all who can to please go) I am sure it will be a good one I would love to be there but Spartan is calling me to come back(I have a trifecta to complete). The following Saturday, 9 year F3 RVA convergence at the Crucible depending on the start time, I may do a little something before we start(reach out to a few people to see what we can do). Have a good one I will see you next time
-
PreBlast: 9th Anniversary Convergence – Crucible @730
Lets celebrate F3RVA’s ninth anniversary F3 style with a bootcamp followed by 2nd F!
We are starting at 730 so the men from the healing place can join us.
Location is at the Crucible AO aka Blackwell Elementary in Old Manchester: https://goo.gl/maps/19A1pu5S9uC3eHSA9
2nd F to follow in the parking lot.
Get Some!
-
Goyne Strong
The Bermuda boys are doing focus group testing for interest in a Thursday/Friday AO on the SOUTHERN southside of the city. Beta test run today offered a little cindy beatdown for a trio of HIMs. Went something like this!
- Warmarama with coupons, stretch, dead hang
- 3 laps around the circle
- Rifle Carry to burnout
- Murder bunny to burnout
- Farmer’s Carry to Burnout
- Rinse and Repeat for 3 laps
- Crab walk Cindy’s
- Triple check
- Cindy on back merkins
- Ww2 w/ Cindy
- Run
- Bear Crawl Corners
- Set Coupons on 4 corners of court
- 10 reps of dealers choice at your corner
- Bear crawl to next Cindy/corner – 10 reps
- 4th corner is run a lap
- 3 rounds
- MBTTF, Names, Numbers, COT
I’ve loved to see growth in the Bermuda AO on Tuesday’s. We are hoping to expand membership in the Chester/Hopewell area via an additional AO later in the week. Ideally using Kettlebells or coupons (more appropriate for Southside Clydesdales). We’ll hold the informal Thursday Coupon gathering at Goyne while the PAX cook-up a permanent option. DM me if interested.
State Farm