With ideal running conditions- completed the paved nature trail, then back to the flag. Spent some time contemplating the meaning of life. First solo F3 post!
Category: Richmond, VA
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Fall is here??
4 Davilians woke to a pleasant Friday morning for a good old fashioned beat down
Mosey
invisible jump ropes, hillbillies, helicopters, imperial walkers, leg lifts(R&L), body builders, bear crawl across circle-10 boo ya merkins
Mosey to bus lot
“9 innings” (*was supposed to be on baseball diamond, but it was TOO DARK!)
each man run the circle while other three exercise- run rotation #1run #2 backpedal #3 run w/medicine ball
- Shoulder Taps 2. Copperhead Squats 3. WWIIs 4. Hand Release Merkins 5. Monkey Humpers 6.Flutterkicks 7. Plank 8. Lunges 9. Freddy Mercury
Mosey to soccer field- Each man throws the medicine ball as far as they can- run to the ball- burpee x 2
Mosey back to bus lot
50 toe taps
OUT
-beautiful morning, beautiful sunset, great group, great chatter– GOD BLESS
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Murph Practice
Just on the south side of the James River 5 of F3RVA’s finest gathered for some first F fun. Two goals for the day – 1) get in some practice for the Murph; 2) check the track to see if the start of football practice kept the gate open. We achieved both goals and enjoyed the cooler morning along the way.
Mosey over to the front office parking lot for a brief warmup and enjoy the new pavement with a few merkins on the way to the track. Yes, the Swamp is now open. There were some signs warning Flatline to stay off the field, well Flatline wasn’t named specifically but we know what they meant. Sticking to the track with a 4 corners forward and reverso.
Over to the playgound for the Murph Practice – half a round 5 pull ups, 10 merkins, 15 squats, then a sprint across the field and slow mosey (or continued sprint if you’re Doozy) back to the playground. Continue this for 15 minutes – Not sure how many rounds we got done but it was enough.
Closing out with Mary – highlight being the introduction of the Marching APD’s.
Always a pleasure to lead out here, most of us could use more pull-ups in our lives and Twin Team is one of the few where we have a chance so why not take advantage when we can.
-Doozy is heading up to DC on Sept. 11 to run the stairs of the Lincoln Memorial as part of a yearly tradition of the local F3 group and other regions – see him for more info
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Bart and YHC
A lucky 7 posted at SH to see what YHC had in store on return. The call out from the night prior had an expected 10 but the sack was warm on this cool morning. According to the 192 frogs who have found there way into NM pool this is what went down.
COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.
The thang:
Triple check: Runner up Satans hill first round, 2nd round to the hydrant, 3rd round to the sign. Exercises in first round: Coupon curls, overhead press.
2nd round: same runs with rock squats and rock bench.
1 round dealer choice: Dealer calls exercise and pax perform as run to the top of lot. 1 round completed. End with a few stretches.
Announcements: see slack
Prayer Requests: watch over our children as they return to school.
YHC took us out in prayer.
Make Today Awesome!
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Saabervals…
Route: Head east on Grove, south on Greenway. Cross Cary to Ampthill. Take Ampthill to bottom where it turns to Paxton. Take Paxton up to Cary. Turn around and head back south on Paxton to Ampthill to Cary.
4’s return on on Greenway
5’s and 6’s repeat Ampthill and Paxton. 5’s exit on the top of Paxton and take Tuckahoe back to Grove then return to Mary.
6’s head south on Paxton (again) then up Ampthill. Return on Greenway.
Announcements: Wheelie is biking 400 miles for cancer research. Please see him for details. If you are lucky, there may be a vintage Earth Day t-shirt thrown-in courtesy of Wedding Singer,
Saab Abides
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Punisher Lives On
Three studly men went over here and did some exercises, went over there and did some exercises, then finished over there with some more exercises.
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4 Corners and a Lady of the Night
Open Q sheet so EF and the HP Band took the stage. COP, 4 Corners w Prostitute, PAX Carry Suicides, 100 yd Lunge w Squats, Mary, Announcements, Prayers, COT. Welcome back Tramp Stamp. And a loooonggg overdue Backblast.
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Warmup
only 2 of us for WaThoHuk Wednesday. We ran a big square from the school, to around the lake, around the new condominiums, to Broad Street to Pump Road to Three Chopt and back to the school. We still had time left, so we did 20 Merkins, 20 Dollies, 20 Merkins and 20 Dollies. Then to the track. I managed 3 laps and a little more. Lighthouse did more of course, including merkins and dollies. Back to the flag.
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The Humidity Strikes Back
7 HIMs, with a recovering TYA chaperoning, gathered for a field trip. With TYA’s permission, we ventured out on our own.
COP: Soft start in the teacher’s lot. Deadman Hang // Helicopters // DQs // Copperhead squats // Imperial Walkers // Russian Soldiers // SSHs. Mosey to corner of Westmoreland and Hanover.
Burpee Alley: Run the length of Hanover from Westmoreland to Shadwell and perform 3 burpees at every lamppost. Mosey across Grove to parking lot.
Wall to Wall: Partner up at Jenny Maragy’s lot. Round 1: P1 runs to wall and performs 10 2x Chicken Peckers, P2 Wall Sit with overhead press. 3x. // Round 2: P1 runs to wall and performs 10 Donkey Kicks, P2 wall sit with milking the cow (or yak). 3x. // Round 3: P1 runs to wall and performs 10 2-count dirty hookups, P2 Wall sit with toes/knees/hands in the air. 3x. Mosey east down Grove to Lock Lane.
Lock Lane: Stop at every lamppost, 3 WW2s, all the way to First Pres lot.
Triple Check in the 1st Pres lot.: P1: American Hammers , P2: Lt Dans, P3: Bernie Sanders to the end of the lot, run back. Mosey down Cary back to Mary Mumford
Pull Up Circle: PAX incline merkins while each guy takes turns doing 3 pulls up. 2nd round LBCs.
Numberama, Namerama. YHC took us out.
NMS: Great work this morning, field trips are always fun. Temp felt great at the beginning but the humidity struck back with a serious vengeance. Good sharing about the need for vulnerability and compassion in our friendships. Strength is not the absence of weakness, but the capacity to admit weakness and having the kind of friends who will hold you up and make you better.
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Dig Deep(er)
The meticulously manicured lawns of Huguenot High School were the ideal setting for another amazing edition of the FORGE. 8 HIM’s were up for the challenge on this fine morning. A brief summary for your viewing pleasure:
Mosey to the lower parking lot for Warm up:
Imperial Walkers, Ukranian Soldiers, Hip Flexor Stretches, Alabama Prom Dates, Hand Release Merkins, Arm Circles, Butt Kicks across parking lot, High knees, Squatting side shuffles (x2), Walking Helicopters.
Tooth Fairies up the staircase, then mosey to the top of Mt. Chaplain for Exercise One: 75 WWII sit ups. Stop when the first person is finished (Rosie).
to the Amphitheater for Exercise Two: Triple Double Team Check
Team One: Chicken Peckers on the wall
Team Two: Side Wall Hoppers up, then run back and around the staircase.
Rotate through 3 rounds.
Mosey through Snuff’s gate to the football field for Exercise Three:
10 x 100 yard sprints with 15 second rest in between. Bonus 11th sprint at the end.
Lt. Dan’s back down the length of the football field.
Exercise Four: 50 Hand Release Merkins.
Back to the flag for Numbers/Names/Announcements/Prayer Requests
DTH took us out
Final thoughts: Strong work by all today. Great to see Lumbergh back out – he had an extra gear on a couple of the sprints! Digging Deep is a common cliche used in a variety of sports settings. But there is some truth – can be applied to F3 workouts, or life in general.
“Ask yourself: ‘Can I give more?’ The answer is usually, ‘Yes”.
Paul Tergat