COP Mosey to Basketball courts and perform 10 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 Hillbillies(it is a DaVille workout after all), 10 American Hammers, 10 LBC, 10 Alabama prom dates, 20 Merkins. THANG We mosey to the gravel track and P1 – Runs lap as the timer, P2 Jumps rope, the goal is to perform 20 successful jumps in a row and do a burpee if you trip on rope before 20. We had weighted speed rope and a normal rope to choose from. We alternated back and fourth 3 times for a triple check (with…
Browsing: F3RVA Summer Tour
Three gloom amigos donned their sombreros for an encore performance in the deep SOJ. The PAX made a preliminary pact for something more than walking and less than yesterday’s beatdown, and the following ensued: The THANG: COP #1: Mosey the Bball CourtsVariable Wamerama IC, keeping the reps low and slow, just the way Wilson likes it COP #2: LINDSEY on the CourtSquats 30/25/20/15/10Box Cutters 10/15/20/25/30 COP #3: Mosey down to the Trackx4 Laps around the track, stopping every quarter for 10+ Reps in Dealers Choice fashionUnwind with a reverso lap with 5+ reps each quarter COP #4: Mosey up to…
Nine converged in the sweltering gloomidity of SOT, seven to join Tryhard in a make-it-up-as-you-go sweatfest, and one taking it slow nursing a basketball injury. Here’s what went down: The THANG: The first “few” Pearls: Slaughter Bearpee Start around the mini islandDQ’s ICMosey to the upper fieldImperial Squat Walkers ICR.Soldiers ICMosey to the lower lotIncline Merkins ICCarousel Planks both waysRapid Curb Step-ups ICMosey to the benchesBig O’s both waysDecline MerkinsMosey to the far side of the trackMore Mary… (cant remember)Mosey around the track COP #7: DORA at the trackx100 Big-O’sx200 Flutters (2-ct)x300 Oblique CrunchesOther guy runs across field & back…
15 road warriors showed up for a Sunny and 72 degree run this morning. The route was real simple as I affectionately call this the Pucker route where you run across the Hugenot Bridge and take the curling ramp to Riverside Drive East and run for 22.5 minutes then turn around. This was a great workout for all levels and being more flat than most all other Spider Run routes made for a faster pace for most everyone this morning. A lot of mumble chatter on the ‘Bat Cave’ and it’s origin as some of the runners were not familiar…
12 F3 brothers showed up for a Monday morning workout to start the week off right and here is what went down: COP We do a short mosey to the Lido deck looking down over the parking lot and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Helicopters 15 Arm circles (10 small 5 big), Reverso, 20 4ct American hammers, 20 LBC’s, 10 scorpions and 20 merkins. THANG We mosey up to the soccer field and YHC had to layout the Killer B course with glowsticks spaced 10 yards apart for 40 yards. We…
High humidity and 100’s of senior citizen walkers welcomed 4 PAX to the latest edition of Rock N Roll. We were all eager to put in some work and explore the grounds of this new F3RVA outpost. Here is a brief summary for your viewing pleasure: Mosey to the large parking lot for warmups consisting of:Walking Russian Soldiers, Walking Helicopters, Walking Arm Circles, Walking Drunken Hillbillies, Lunges, LBC’s, Dead Man Hang. Mosey to the baseball field for exercise one: 10 rounds of Burpees w/approximately 30 seconds rest in between. PAX either did 7 or 8 per round, dependent on age.…
The Forge School welcomed four pupils of the Gloom for a Field trip day. According to the hazy red sunrise, here’s where the PAX ventured to find their beloved beatdown: The THANG: SLAUGHTER START: Bearpees – x10 reps of bear crawl x5 paces followed by a Burpee COP #1: Circle up for the usual Tryhard Warmerama – a comprehensive review of the Lexicon, getting everything stretched and warmed up, top to bottom COP #2: Mosey the 1/4 mile to Tyhard’s House Grab a couple Bricks and mosey to the bottom of THE Stratford HillBRICK DORA:x100 Shoulder Tap Brick Merkinsx200 Brick Am.…
Well the summer tour is in force as we had a guest from the West End show up for a run. YHC was notified the night before by Gypsy that he was planning to attend and Phonics and Hash showed up to the party to ensure he had a great tour of our AO. They busted out close to 6 miles. YHC and Opus ran a 4 mile route. See routes below as Gypsy also ran about 1.5 miles to warm up for our run. Route of Gypsy, Hash and Phonics..great work Gents! Opus and Corned Beef route Numberama, Namerama,…
8 grizzled gloom veterans and 2 young whipper snappers linked up at Huguenot High for another round of the Forge. With YHC’s incredible playlist in the background, the atmosphere was set for an epic affair. Here is a summary for your viewing pleasure:Mosey to the Elementary School. At each light do ascending WWII sit ups. Started with one and worked our way up to 10 or so. Warm-up with questionable cadence that consisted of: Don Quixote’s, Arm Circles, Helicopters, Incline Merkins, Freddie Mercuries, Dead Man Hang, Cherry Pickers. Mosey to the lower parking lot for Exercise One:The Mystery Box: One…
The heavens declared 8 warriors worthy to ascend the mighty Ridge, including one yet to earn his place among the brotherhood. According to legend, and the gawking herd of pay-up-to-workout “Reload” clowns cramping our parking area, this is what transpired: The THANG: COP #1: Mosey up to the grass field and circle up for Welcome, F3 Disclaimer, and a fair number of Tryhard-style Warmerama exercises in-cadence, broken up with short runs around the lacrosse goalsHolding elbow plank at the end, YHC provided a little review of the F3 principles and outline COP #2: Mosey to the base of Heartbreak RidgePartner…