15 PAX gathered at Rockwood Park to enjoy some cooler temps and the sweet aroma of a fresh massive dog poop. At 7am, it was time to put in some work……………Mosey to the basketball court for Warm Up:Jazzercise, Rubble Kicks, Bruce Lee Punches, Overhead Claps, Monkey Humpers, Plank Jacks, Pickle Pounders, Alabama Prom Dates, Freddy Mercuries, Mario Jumps, Mummy Kicks, Lunge Walks, Karaoke, No Cheat Broad Jumps, Murder Bunnies.Exercise One: Indigenous People’s Crab Walk. Man in the back does 3 Crab Cakes, then runs to the front of the line. We made our way back to the flag. Exercise Two:…
AO: Galaxy When: 2025-08-21 QIC: Sparky PAX (012): Abacus (Mark Green), Blue, Jaywalk (Charlie Mason), Jillian, New Coke, Pharaoh, Skyline, Sparky, Tweaker, Wideright, Wolverine (Bill Smith), BoBarry – down range from VA PREAMBLE: disclaimer WARM-O-RAMA: warm up THE THANG: 4 corners Yo-Yo Thunderstruck Morning call Merry for time COT: announcements Prayers NMM Great to post downrange and experience some southern hospitality! Very welcoming group of dudes who knew Offshore from his travels. Apparently I was lucky because they ran back and forth through a dirty creek the day before.
16 men who sort of look like us launched early on the turniest route in the entire history of F3RVA, even that parts that YHC knows nothing about. Temperatures were, of course, sunny and 70. According to the lady getting in her car (and wondering who the 13 guys were), the following might have happened. Pump south. Right on Carisbrook Right on Oakway, which becomes Green Mount Left on Bank Left on Tunbridge Left on Whitaker Woods Left on Locust Hill Left on Weather Vane Left on Tunbridge Left on Brewington Left on Plainview Right on Weather Vane Right on…
At 5:29, YHC was convinced it was going to be a solo session. But right on time at 5:31 in rolls the motivation I needed…..Wildwood! Here’s how it all went down… Warmarama All the leg exercises and lower back stretches known to man Arm circles in every direction Imaginary jump ropes We cranked out 2 miles, stopping at each post about every 50 yards for 4 Booyah Merkins. Along the route, we worked in 2–5 rounds of pull-ups (5 reps each) while the partner knocked out crunches. Very simple workout but brutal! Wildwood is getting quicker and stronger for sure.…
YHC picked up the Q late last night after a long week of work knowing he needed to get out and run. Short on a time to plan a route, a run down Monument was in order. Route Everyone: Commonwealth to Monument and head east towards downtown. All return on Grove. 4s turn on Arthur Ashe Boulevard. 5s turn on Meadow. 6s turn on Harrison. We all made it back. Numberama / Namerama. Announcements Applesauce has his VQ at Dogpile tomorrow morning. Show up at the appropriate time. YHC took us out. Riders Bone Thugs was the only rider back…
9 strong came out to end the week right where it is always 70 and soupy. The mornings are getting shorter, need to use the light while we have it. Coming off the F3 Fantasy draft where our gracious host DK stuffed us full of wings and a definitely not needed 3rd slice of Stromboli this was a struggle for YHC. Quick mosey around the to start. COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. The Thang: Triangle of pain: Coupons at the…
There were 16 of us and as a combined entity we were a force to be reckoned with. COP: DMH, DQs, merkins, plank jacks, FMs, arm circles. Mosey to back of school. Dora with run to light pole, 50 burpees, 100 high pulls and 150 curls. After a couple sets my pulls were not too high and my curls turned into a combo back/bicep exercise. Mosey to curb. 10 2 count lawnmower pulls, 10 presses, then 15 of each then 20 of each. Triple check time. Triple check with sit and press, overhead LBCs (with coupon) and the pacer is…
4 Runners and 2 Ruckers embraced as Phonics call “The Most Humid day we will have over the next 10 days” for a Thursday edition of F3 in Daville Runners ran a traditional route that took us through Rutland, Knollwood, and Cool Spring Forest Trail Ruckers did their thing around Rutland Another solid run with YHC able to keep Phonics on pace for the 2nd time this week Opus and BAM got in a little extra distance on the trail forgetting to turn earlier SPIT ON THAT!!
Mary Munford Elementary welcomed 8 of RVA’s finest students of fitness for a predawn lesson. According to the fleet of satellites recording our activity from above, here’s what happened: Slow Jog around the school. COP on the blacktop: disclaimer, stretching, ending with planks + pickle pounders. Seven of Diamonds: On the blacktop, run from corner to corner, first round: 7 squats // Next round: 14 Merkins // 21 LBCs // 28 2x Mtn Climbers // 21 two count flutter kicks // 14 carolina dry-docks // 7 Burpees. Mosey to tennis courts. Dora: 100 Merkins / 200 2x American Hammers/ 300…
12 HIM’s (with 3 FNG’s) split into 2 teams for ultimate relay style games to end the regular season for BoS . The game: Teams will set an overall time, adding individual times up together, minus the seconds for individual targets hit. Team with the fastest time wins glory of the morning, fastest HIM lap per team awarded BoS point. Team 1 – Matlock, McGruff, Warby, Fandango, Flyboy, Sea Biscuit Team 2 – Festivus, Rudy, Doozy, the Duke, Magikarp, Vino The rules: Relay style, clock starts and one HIM runs the lap outlined by the parking lot. When lap completed,…