18 fearless assembled at Mary and embarked on the AO’s inaugural Old Glory.  EF grabbed the shovel flag and the PAX was on its way. THANG Head down Grove, right on Woodlawn, right on Cary, right on Westmoreland, right to MM tennis courts.  Quick disclaimer, timer set at 25 minutes.  PAX completes as many laps around tennis courts as possible, exercises at corners. Merkins x 20 Jump Squats x 20 Burpees x 10 WWII sit-ups x 20 Repeato, repeato, repeato, repeato….. Reverso run led by trophy winning PAX – tennis courts out to Westmoreland, left on Cary, left on Woodlawn,…

23 F3RVA men, 1 New Bern-NC F3 tourist and 1 FNG appeared on a glorious day for the gloom for what was YHCs VQ at 45MOMM.  The group was large and lively this morning pre-workout with an FNG and visitor to meet and greet.  YHC gave the 1 minute warning and started the timer when TYA’s GPS satellite watch gave us the correct time.  Short mosey to the designated warm up area. DQx10, HelicopterX10, Imperial WalkerX20 (tribute to May 4, Star Wars Day as my 2.0s reminded me), Crab CakeX20, Freddie MercuryX20 – 5 Burpees OYO  **5 burpees to be done whenever the Q’s…

14 able-bodied soldiers assembled NOJ on the morning of the 2017 NFL Draft to subject themselves to an F3 beatdown and reflect on terrible decisions that we’re all still living with… The 2017 installment of the F3 RVA PAX Atonement went something like this: Mosey to side of school for COP: SSH, Abe Vigodas, Tempo Merkins, Crunchy Frogs (incl Swirly’s big reveal), LBCs, Crab Cakes Mosey to the tennis courts: Reflection from 2002 Draft : Patrick Ramsey The Great Hope from Tulane was drafted in the 1st Round of the 2002 NFL Draft. He was sacked 48 times his rookie…

Seventeen gathered in small pods @ Mary this AM for a highly anticipated anniversary beatdown.  Here’s the way it went down: COP SSH – 20 Jump Rope – 20 Don (The Donald) Quixote – 13 Mountain Climber – 20 Copperhead Squats – 20 The Thang Mosey to the tennis courts for a variation of Polar Bears called Bearpees.  A bearpee is a 4 count bear crawl followed by a burpee.  Start at one side of the tennis courts and proceed across all 4 courts, crawling 4 count followed by a burpee.  Plank-o-rama until everyone completes. Staying on the tennis court…

17 Giggling ass grabbers shrugged off the call of the fartsack to embrace the start of TODAY……the only day that matters. Fudd had the Q at 45MOM and here’s what went down, more or less: Warm up lap around the school COP Plank x 1 minute SSH x 30 Merican x 15 LBC x 30 Don Quixote x 10 Plank x 1 minute Bay City Scissors x 10 Copperhead Squats x 15 Mosey to the track for Catch us if you Can……..split up into teams of 3.  Partner A does 5 burpees and then starts running after his teammates, while…

18 Tigers hit the links at Mary Munford in search of a Mudgear brand Green Jacket in perfect 70 and sunny weather.  EF planted the flag.  Here’s how it went down. Mosey down Magnolia Lane to the driving range in front of the school. COP (IC) Merkins x 18 Flutter Kicks x 18 Helicopters x 18 Arm Circles x 18 (9 front, 9 back) + a couple of playoff holes Mosey to the 11th Amen 4 Corners (4 rounds) American Hammers x 18 Mountain Climbers x 18 (2c) Carolina Dry Docks x 18 Dips x 18 Plankorama Mosey to Rae’s…

23 Redwoods descended on Mary Mumford for a Near West End Beatdown that went something like this: Mosey to NW corner of school for COP: SSH, DQ, Copperheads, Hand Release Merks, Hello Dollies, Crab Cakes, Bob & Weaves to Right & Left Mosey to bus loop for Curb Crawl Flips: Bear Crawl to curb, 2 merks, flip to backwards plank, 2 dips, crab walk back. Repeato, increasing by 2 each round. Up to 10 and back down Mosey to Fields that were closed, mosey back to green by tennis courts for Merkin Ladder by 2s: start at 2, increase by…

12 wayward souls emerged from the fartsack and posted for a Thursday morning beatdown.  Last vestiges of winter were apparent. The Thang: COT (take out by YHC), 6 minutes of Mary, backwards run to the tomato haven.  Double triple check, run to fence and back twice, balls to the wall,  and LBC’s  Mosey to the tennis courts.  Elevens.  First round jump squats and merkins, second round burpees and WWII setups.  Second round instead of running from end to end, run 1/2 way, bear crawl the rest of the way, run 1/2 way back and crab walk to the line.  Mosey…

Sixteen convened at Mary Munford for the second annual F3RVA March Madness.  No surprises this year, just a beatdown followed by some hoops.  Here’s how it went down: Single line jog to the basketball courts to claim our space for the next 45 minutes.  Four left hand layups followed by 4 right hand layups.  Line up military style for COP. COP SSH – 20 High Knees – 20 Butt Kickers – 10 Defensive Slide – 10 Floor Slaps – 10 Dive for the Ball Reverse Flutters – 15 The Thang 4 corners.  Break up into equal size groups and disperse…

A lucky 13 descended upon Mary to demonstrate their strength and stamina.  This is more or less what transpired… COP: DQ’s, SSH, Squats (6 count…NEVER AGAIN), Merkins, LBC’s Lazy Doras: (100 Merkins, 200 LBC’s, 300 J-Squats).  Alternating:   10 Merkins, 20 LBC’s, 25 J-Squats (or 30 if you are partnered with TYA) Triple Check:  1 partner completes 25 WWII’s. While waiting for partner 1, other 2 wheelbarrow up and down steps to school – performing a Merkin at each step. Jacob’s Ladder (Construct a Burpee). Traverse courts..starting with 1 Merkin, 1 J-Squat, and 1 Burpee. Continue until at 5 Burpees. Ring of Fire…