Strong 10 for the morning run as we toured the Midlothian mines. Little less than 5 miles, keep up the good work and nice seeing numbers continuing to grow!
Category: Richmond, VA
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EF Phone Home
Nice bro-code run through the neighborhoods to see the sights. The Raintree lake was calm and peaceful with some bass rising on the bugs. Beautiful morning and a great time at Dunkin’ afterwards!
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Go for the Headshot
4 men ready to dodge, duck, dip, dive and dodge converged at Mary for an early morning dodgefest. Here’s what happened:
COP: standard fare
7 of Diamonds on the blacktop: 7 Burpees in each corner. 2nd round: 14 4x Flutters // 21 Merkins // 28 squats // 21 Carolina Drydocks // 14 LBCs // 7 WW2s.
Dodgeball! Seymore + Bodos v. Last Call + Hitchhiker. If you get hit, run to the other end of the tennis courts, 3 burpees, run back and jump back in the game. If both men get knocked out before the other is back, game over. Team Seymore + Bodos edged out the win 2 games to 1.
Play of the day goes to Hitchhiker, who caught a ball hurled at him by Seymore while holding 3 other balls.
SMS: Apparently dodgeball is not a draw for the pax. Really want to do this again with a bigger group- it’s SO MUCH FUN . We did find TYA huddled in a corner of the blacktop trying to repair his bike, but he would not join us. Neither would 4 other guys working out around the playground. And Handshake slept in. ?
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Visitors welcome
Honeydo’s Summer Tour Challenge inspired atypical attendance at Circus Maximus today for a combination of aerobics, kettlebells and old music.
Disclaimer: Don’t leave here with more injuries than you came with.
20 SSH, 15 IWs, 10 Don Quixote, Arm/shoulder stretch, Plank/leg stretch
Countdown: 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (single count)
Run around the island
Partner up:
Partner 1 runs a short distance, does 5 burpees and returns
Partner 2 does the called exercise
100 curls
100 squats
100 pole smokers
Stretch
Run around the island
Partner up again:
100 Swings
100 overhead press
100 Situps with KB anchoring your feet
Stretch
Run around island
15 Triceps in cadence
15 KB Lunges in cadence
20 Lawnmowers each arm OYO
20 overhead pulls OYO
60 count 6-inch leg lift
Back to the flag for numberama, namerama
Take out by YHC. The time between Memorial Day and Father’s Day, think of something you’re grateful for.
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Wow its the perfect weather for F3
4 gathered to enjoy some fellowship, running, muscle work and enjoy the last day of May weather.
The Thang: head off to Short Pump Park from Flag. Nice run to get underway and then stopped for a warm up of 20 Side Straddle hops, 20 Don Qs, 25 LBCs and recover.
Head towards pavilion and find sleeping homeless person so we keep moving to the fountain park. home base for exercise with loops around park in between. 25 reps of Merkins, run, 25 squats, run, 25 WW2s, run, 25 Burpees, run. Next set: 25 American hammers, run, 25 squats, run, 25 LBCs, run, 25 Merkins and run loops again. Head over to West broad village, stop at random corners. 1st we did 15 Merkins, 15 jump squats, mosey stop and 15 american hammers, 15 WW2s, mosey next corner we 15 LBCs with 1 leg extended and one up, switched legs and 15 more. mosey back to flag around bus loop and at flag we did 20 more Merkins, 60 seconds of leg holds at 6 inches. thats a wrap. 3.2 miles covered and plenty of beach body work done. I closed in prayer with thanksgiving for the beautiful day and freedom we enjoy.
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Ultimate Frisbee Timberwolf Edition
14 Semi-Pro Frisbee players gathered on the hallowed field of Tomahawk Creek Middle School. Here’s what the roaring fans in the bleachers observed :
Mosey to football field
F3 Mission Statement
Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC
Brief description of Ultimate Frisbee rules with this added kicker : 1 Navy Seal Burpee for every drop and missed throw, 2 Navy Seal Burpees as a Team every time you get scored on
Final Score : Rosie’s Roses 6 – Oyster’s Shellfish 2
Most Catches Award goes to Benny
Best Catch Award goes to Rosie
Best Collision goes to Ikea and Heist
Best Defense goes to Warby and Oyster
Best Wipeouts goes to all of us
Mosey BTTF
DONE
Numbers, Names, YHC took us out
Announcements :
-DTH is leading family friendly bootcamp School of Rock after the Rock N Roll Q this Saturday. Snacks and Drinks will be there.
-Next week Fri 6/9 Happy Hour at Diamond Billiards whenever you can get there. Some will arrive as early as 5:30 pm. We’d love any of the PAX from different regions to join us. Always an open invite
NMMS : Had a blast today! Sorry the field was wetter than I thought it’d be after a full day of sun.
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“You’re and Idiot…”
A Lucky 13 pretty much followed the prescribed route, despite Fudd’s period interruptions during the instruction period.
The route:
- Route shown below is for 5 miles
- 6 Milers (Add): When taking Three Chopt to Hanover, turn right on Stuart and return on Kensington (1Mi horseshoe)
- 4 Milers: Follow route below however once you get on IRIS, follow golf course down to Ridgeway and straight on down back to start
https://onthegomap.com/s/el33u66c
Saab abildes
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“Bloody Knuckles” Inaugural ride
4 road warriors met at Shiplock Park downtown for the first iteration of the Century ride training team. Objective is to ultimately do a century (100 mile) ride to Williamsburg and back later this year. We rode east along the Capital Trail until we decided it was time to turn around and ride back. Summary stats for the ride: 33.8 miles in 2 hours 20 mins. Avg pace was 14.5 mph.
The name for this OTB workout was inspired by Whittler’s bloody knuckles that he displayed upon posting. Apparently a concrete wall outside his domicile upset him so he decided to teach it a lesson.
This won’t be a regular, weekly AO so DM YHC if you want to be in the braintrust for future rides. Different locations and launch times were discussed to accommodate as many PAX as possible.
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Miata lovers club
7 warriors descended upon River Road Baptist south to get a good workout in the books.
COP: DQs, DMH, HRMs, MCs, FM (Freddie Mercuries AKA Flattulence Makers), ACs.
Exercise 1: Mosey to speed bumps (5 burpees per speed bump), mosey to entrance – 20 2 count flutters, 30 box jumps and 40 SSHs. Long mosey to University and Ralston with 25 Carolina Dry Docks and 25 monkey humpers.
Exercise 2: Elevens up the hill at University with diamond merkins and sumo squats (which after a while look like regular squats). Somewhat long mosey back to church parking lot with 20 WWIIs at each intersection and car dodging on Forest (Zing Fit must have had a special class this morning).
Exercise 3: Curb crawl with bear crawls up to 5 down to 1. Not a well-defined curb at FW so some of us had to improvise. Mosey to home base.
Finished with American Hammers and DMH.
There will be a 7/4 convergence (love the heat). There was a bit of complaining about the # of steps (4500 per Handshake). Was our workout WTH worthy? There was a comment about preferring the disc golf workout. Maybe next time. Afterwards, a few of us went to coffeeteria and a lady drove up in an orange Miata and Ronnie was rather excited. Perhaps they can share Miata stories in the future.
Thanks for letting me lead. Sorry there was no Jets theme today.
Fireman/Fireperson Ed
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Pickleball Practice
Graciously YHC allow pickleball practice this morning. Mosey to the tennis court and practice pickleball and mosey back to the flag.
Lots of good ideas we entertained and here is what we net it out:
- Start “1st F3RVA Summer Pickleball League” at Batteau at 5:30, Mondays starting from June 5
- Keep scores for individuals with leaderboard
- “Back to School F3RVA Pickleball Tournament” at 6:00am, August 26
I will make an official post for the pickleball league and tournament.
Thanks!