YHC arrived to The Gloom this am and first, thing first-No Big Blue! Swirly, hope your knee is ok! And  onward….Shakedown provided his shovel flag and Boom! It appeared that above 32 degrees was a good thing for 29 regular PAX members, at least until after COP.  0530-Time to Mosey! COP= Arm Circles x 15- 10 small, 5 big (forward and reverse). Russian Solder x 15, Imperial Walker x 15, Copperhead Squat x 15, Leg Lifts, I started performing Scissor Kicks x 15, LBC x 15, Merkins x 10, Booya Merkins x 5. Yes, YHC f–ked up again but this…

25 F3RVAers showed up to help YHC continue his birthday celebrating and enjoy one last day before the cold weather returns. Weather app showed 55 and cloudy but as you know it always 70 and sunny at F3RVA. This is how went down: PAX completed 2 Burpees every 2 minutes for the first 24 minutes Mosey to the circle next to the amphitheater  COP (ALL IC) 33 SSH 33 LBC’s 33 American Hammers 33 Arm Circles (17 forward and 16 in reverse) Mosey to the field in front of the Carillon THANG Field Fun Partner up, first partner runs to…

19 great fellas decided to brave the bitter cold (NO Patriot Fans) to enjoy a Wilson celebration of the Buffalo Bills breaking the 17 year playoff drought! Here is how it went down Short mosey to the circle for COP (17 each exercise) SSH, Russian Soldier, LBC, Saggy 6 & Don Quiote Mosey to amphitheater for a modified deck of death. Here were the rules Face cards = 17 reps, #4 cards = 4 burpees each step (thank GOD we did not get one) & Joker = 20 count rest (informed while in gloom there were no jokers in the…

20 came out to Dogpile to reflect on the year that was 2017 in F3RVA.  Some memories turned out to be fonder than others. COP in Amphitheater – Started 2017 there at our Frozen Triangle CSAUP.  SSH, Merkins, Helicopters, Invisible Jumprope.  Then up stairs we went 5 Dips per step. March – Belmonte 25k/50k.  Partner up for PLTs.  25 then 50. Head downhill to the bottom near water plant. April – Ragnar & Colonial 70.   Ragnar had 8 man team with 15 miles each so 8 Curb Crawls with 15 Merkins each stop. May – Launch of F3 Charlottesville.  Cville…

38 redwoods decided to start Christmas weekend in the best fashion.  This is what we accomplished before most people had even started their day: Begin in Plank position.  46 merkins for YHC’s M’s (Mrs. Kay) 46 BDAY.  I also hear that it is Gumbo’s M’s BDAY.  Happy Birthday Mrs. Gumbo. Run 1 mile. The Hard Way-Combination of Old Glory, Beast and Lucky Horseshoe. Round 1- Run length of Carillon field stopping at 25, 50 and 75 yd line.  Perform 6 merkins at each stop.  Complete length of field and stop at same spots to perform the same exercises. Round 2-…

A frigid 23 left the comfort of their automobiles to see if a Dogpile beatdown would compensate for their sudden loss of heat.  This is what transpired…more or less: COP:  Don Quixote’s (10) Red Barchetta:  Run out to 25, 50, 75, and 100 and perform same # of stated exercise:  Burpees, Merkins, Mountain Climbers, Flutter Kicks…respectively It’s a Frickin’ Triangle:  Polar Bear, 10 Merkins.  Run…20 J-Squats….run backwards (uphill).  30 WWII’s (Proper, Hardywood-style).  Heels to Heaven for early finishes. Amphitheater:  Alternating Derkins and Dips on down (5 each).  Alternating Incline-Merkins and Heals to Heaven back up (5 each). Lindsays (Saab’s Version): …

22 Warriors and 1 Wonder Woman 2.0 said the snow wasn’t going to stop them this morning to post at the first snow workout of the season (aka Snowpile) This is how it went down: Slaughter Start – 20 Burpees OYO Mosey to the circle next to the amphitheater  COP SSH Plank Jacks LBC’s American Hammers DQ Arm Circles THANG Donkey Wall On the brink wall across from the amphitheater the following was completed: Donkey Kicks x 5, Mountain Donkeys (2 count) x 5, Jack Ass Merkins x 5 (plank for the six) Donkey Kicks x 10, Mountain Donkeys (2…

26 mighty F3 RVA men and 2 2.0s posted for non-stop effort at Dogpile.  A small shoutout to our two brothers that have set out to conquer the Devil Dog 100k. THANG Start out running down the access road and switch to some dynamic warm up and “Watch out for Flipper coming in hot”.  Butt kickers, high knees, slide left, (thanks to those Cha Cha slide fans calling out the next round)  Criss Cross – karaoke left, flip direction.  CIrcle up at the end of the Carillon field for Cotton Pickers, Crab Cakes and flutter kicks.  Somewhere in there the…

19 warriors rose to greet the dawn of a new day.  According to legend, it went a little something like this. COP:  IC X 20 SSH, IW, LBC, FM, X 15 merkin Fantastic Fours:  Start at the top of the Valley of Doubt behind the amphitheater. Round 1: Run down and up the other side to the service road (corner 1) to complete 20 merkins, then run back to start. Round 2:  Run to corner 1 for 20 merkins, run up hill to gate and complete 20 jump squats.  Back to corner one for 20 merkins, back to start. Round…

22 veterans posted to Dogpile this morning to take advantage of the perfect refreshing gloom and to kick off their weekend with some Gumbo.  This is how it went down… Long Mosey (to Wilson’s vociferous delight) down the access road, passing our usual turn off, all the way to Park Avenue and then along the sidewalk the length of the lawn and back to our usual circle in front of the amphitheater for COP all IC, including: 19 Burpees OYO in honor of the VMI Class of 2019 who received their rings last night at the Ring Figure Ball -…