TYA, YHC and FNG (JoAnne) shook off a little cemento (that is not a misspelling) dust for a Wednesday evening hill run. 2.5 miles in one direction with multiple path and street changes. Return same route with slight modifications due to some directional difficulties attributed to TYA. Total Elevation Gain – Approximately 100 feet. NMS – Upon arriving back at home base after a day TYA acting like he knows what he is doing when it comes to masonry and YHC acting like he knows what he is doing when it comes to speaking Spanish, YHC and TYA were sitting…
Browsing: DownRange
Two men woke slinked out of the top bunks to get the day started the only way F3RVA men know how (especially when in Guatemala): (sidenote-these workouts are not for Big Data purposes) Mosey approximately 50 yds up mountain for COP. Exercises included: DQs (completely out of breath-how can we be completely out of breath with DQs?), SSH, Helicopter, Freddie Mercuries, merkins, some other stuff. Mosey another 50 yds for Proper Dora (ode to Lab Rat-Damn Lab Rat made it in a BB in Guatemala. The country will never be the same) 1 partner perform Caroline Dry Dock, LBC, Squat…
Two F3RVA men shook off two days of traveling to and through Guatemala by waking early for a run. Temps were 70 and Sunny (actually about 45 degrees F) and this is what happened: Simple enough route-Begin running and proceed 2.1 miles in one direction along main road (if that is what you want to call it). Turn around and bring it back to home base. NMS : Because of the fact we were located at about 9500 feet elevation above sea level, the challenge of this run started with the first step. The route was straight up for 1…
https://m.youtube.com/watch?v=dLjNzwEULG8 5:50 AM. Two F3RVA regulars met at Kitty Hawk Pier for feeding time and an epic 4th of July beatdown. The legend goes like this: COP – Helicopters / DQs / SSHs / LBCs / Reverse Sit-ups / Dying Crabs THANG – Mosey to shoreline for Clock Merkins on the newly man made shelf as part of the beach restoration project. 3 x 12. Mosey down to pier for unofficial Doras. Pole Smokers on pier pylons while partner runs up to the dune X 5. No dunes were disturbed. 4-Corners: Burpees / American Hammers (2-count) / Merkins / Lunges (2-count).…
ONE PAX posted for a distinctly non-gloomy run in the Gloom. 5:45 a.m. came, temps were sunny and 70, no LIFO’s appeared, and YHC was off. Route: Sudurhild to Bustadavegur to Langahild (becomes Noatun). 4 milers turn around (no takers), 5 milers left on Laugavegur to Snorrabraut. Slight right onto Hverfistaga. 5 milers turn around at Frakkastigur. Reverso. Back to the VSF. YHC apologies to LabRat for mis-spelling precisely all of the street names. Number-am-a, Name-a-rama, YHC took himself out. Announcements: July 4, Convergence. 7:00 a.m. Tredegar. NMS: YHC rose for a sub-Arctic, Reykyavik summer morning. Temps were actually sunny…
From Chowdah recently down range post at F3 Memphis THE SCENE: I emerged from the forest and couldn’t seem to shake off the robe of humidity at 75°F. Mental note: Apply more Slicnut™. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC X 20 Arm Circles IC X 10 Both Arms Daisy Pickers IC X 15 Imperial Walkers IC X 15 Plank Jacks IC X 15 THA-THANG: Mosey to the skate park Barney blessed us with the use of his Battle Rope. Round 1 Every 30 seconds the PAX rotated between Carolina Dry Docks and Big Boy Situps 1 PAX starts with alternating…
2 travelers posted at the normal F3 Ft Lauderdale spot for a Nomad beatdown. We hot potatoed it up: Upchuck: COP, 10Merkins at light post, Partner up for B2W and Touch a Tree. Honeydo: Run to parking deck. Bernie Sanders up deck, 2 Burpees each light. 3 sets of 20 PLTS and 10 WWII situps. Run deck, then back down. 3 sets of 10 BoxJumps, 10 Derkins. 4 more sets of Derkins on Flower Pots. Then some Mary and out. NMS – YHC hooked Upchuck on this nomad workout by reminding him last time we did this in FL his…
Written by QIC – Moses 16 pax gathered at the park for some fun before the blistering dry heat of PHX early summer. Ironically, Turnpike got lost and posted about 15 minutes late, making our number 17. My apologies for the delay in getting this documented and posted. You’ll note that some of the details of our workout escape me…but i never let the facts get in the way of a good story. Thang: Warmorama – burpee progression, with 1 burpee and an exercise, followed by 2 burpees and an exercise…up to 5 burpees and a final warm up exercises.…
Written by QIC Maj. Payne After a long wait and many arduous hours of blood, sweat and tears, and a few beers, the men of Arlington finally planted a F3 shovel flag into the soil of Yorktown High School! Coming in strong with 24 PAX and a co-Q with YHC and one of F3 Churham’s best, Homes! Warm Up: 15 x SSH 15 x IW 10 x WMH 10 x small arm circles forward, 10 x Seal Claps, then 10 x small arm circles rearward 25 x Merkins The Thang: Homes took over and immediately invigorated the pax with his version…
A stalwart 15 men defrosted the windshields and gathered in a parking lot of Lab Rat’s boyhood hometown for a guest Q opportunity. The Q having checked the F3 RVA doppler radar realized it was going to be 70 and sunny. F3 Florence checked a different weather app, and it was going to blizzard. Regardless, a workout had to be done, so away we go: COP- All IC: SSH, Imperial walkers, Don Quixote (windmills), hand release merkins, arm circles THANG- Lindsays- around the tennis courts, stopping at each corner, performing merkins and WW2 Situps (big boy situps). Corner 1: 10…