4 bootcampers and 5 runners, no doubt inspired by last night’s Town Hall, assembled at Bettie Weaver Elementary for another round of Twin Team action. We were all on a mission to better ourselves; and perhaps even the world. Here is a brief summary for your viewing pleasure: Bootcampers moseyed to the basketball court for Warm-Up that consisted of: Don Quixotes, Helicopters, Russian Soldiers, Cherry Pickers, Dead Man Hang, Freddy Mercuries, Hand release merkins. Exercise One: Indigenous People’s curb crawl around the island. Man in the back breaks off and does 2 burpees, then runs to the front. May not…
Browsing: F3RVA Summer Tour
An SOJ foursome locked shields for another round of HIM versus the Jester. According to the sweet lady checking out Chaplain’s form on Monkey Humpers, here’s how it went down: The THANG: COP #1: Mosey down to the bottom, stopping for x5 Ball Dippers (2-ct) at each light post Circle up and WelcomeIC Reps: SSH, DQ, The Opus, R.Soldiers, T-plank Arm Circles, FreddieM’s, K.Twists, ObliqueLBC’sPartner up to Leapfrog to the top, alternating Planks with x10 Merkins at each light post COP #2: KNOLLERCOASTER: Bear Crawl up, Lunge Across, Crabwalk Down, x10 WWII after each of the three knollsExtra credit, x10 more WWII…
YHC signed up as part of the Summer Tour to Q 45MOM and was excited to bring some gym toys along with a Tabata playlist developed a workout that came together below: COP Brief Mosey around the side of the school on Grove, to sidewalk back around to the grassy area next to the parking lot and circled up for: 20 SSH, 10 DQ(old man stretching here), 20 4ct American Hammers, 10 Iron Cross, 10 scorpions and 20 merkins. THANG So YHC loves to workout to music, when running alone you can bet there is something jamming in the airpods…and…
We were blessed with a cool 60 degree and sunny morning for 30 F3 RVA brothers to get in a Holiday weekend beatdown. Here is what went down : Photos from Dogpile Convergence (We were missing Faceplant, Shakedown, Creeper and Crikey) COP We mosey to the 2nd Crop Circle for some warm ups of 20 SSH, 10 Russian Solders,10 Imperial Walkers, 10 DQ’s, 20 4ct American Hammers, 10 Iron Cross, 10 Reverse Scorpions, 10 Scorpions and 20 merkins. THANG We mosey down to the Pumpstation for YHC’s favorite summertime treat of the pipe loop. We did a true triple check…
This run is over to the small neighborhood off Douglasdale and the Powhite Parkway. The route in the neighborhood forms a cross. Sippy led this a few years back, and it poured. Tomorrow looks like a good day for a redux. All Runners Commonwealth to Berkshire.Left on Dover.Right on Portland.Right on Douglasdale to the bottom of the hill.(Do not get close to the quarry entrance, which is guarded closely). 4 Milers At bottom of Douglasdale, reverse direction. Run to top of Douglasdale. Return to MM via Portland, left at Dover, right at Berkshire and straight onto Commonwealth. 5 Milers At bottom…
7 studs from near and far kicked off their Summer Tour with an intense game of Ultimate Frisbee at the Forge. YHC provided a little warm-up COP in time for Fresh Prince to arrive and make the teams uneven. The small soccer field and low numbers provided for a fast-paced game, where the team of three got their legs run off and the team of four typically made the touchdown. We flip-flopped the extra man enough times to be generally confused who was actually on each team, and it was impossible to keep score. The secret sauce in the end…
What: Passport ChallengeWhen: July 1 to August 31stWhere: ENTIRE RVA RegionWho: YOU!!!Sign up at: Passport Challenge It’s that time again to break out your F3 Richmond passport and start showing the rest of the region what you got, but this year there is a little twist to more than the morning workout as we explore all 3 Fs in F3….. and we added in some swag too.!!This passport challenge is set up to help support a very worthy cause that has been helping the youth of Richmond since 1846. 20 F3 Velcro patches ordered (YHC and get more as needed)…
Two cold steel military men and three VMI-hardened gloom warriors posted to The Creek for YHC’s last leg of the DTH-Summer-Q-Tour. This small AO’s well lit parking lot and accompanying cool temps seemed a perfect match for a high intensity bootcamp beatdown…so YHC unleashed the F3 Deck. The THANG: Warmerama: Mosey around the ChurchDQ’s, Hairy Rockettes, Big Arm Circles both ways, Cherry Pickers 5 Card Round #1: Merkins x10 ICWWII x10 ICHeels 2 Heaven x10 ICBall Dippers x10 ICFreddie M’s x25 ICMOSEY PARKING LOT LOOP 5 Card Round #2: Merkins x25 OYOBear Crawl across lot & backLunge accross lot &…
BreakFast Club – Some PAX* gathered in the Gloom and ran from ET’s to Dogpile…that is all… DogPile’s THANG: Some other PAX joined us at the DTH Shovel Flag, and when the time was right we all moseyed down to the Amphitheater for some COP love: SSH x50 ICDQ’s x10 ICHydraulic Squats x10 ICIncline Merkins x10 ICDips x10 ICDerkins x10 ICLBC’s x20 IC Mosey to Carillon Field for COP #2: Four Corners Escalator: x10 Lt DansAdd x20 Am Hammers (2-ct)Add x30 Plank JacksAdd x40 WWIIReverso Hardywood won a Matchbox CarAwaiting the SIX, we completed x40 Freddie M’s IC followed by x40 Flutter Kicks…
11 strongmen circled up and pounded the pavement at the CM this early Thursday morning. Great to see a new clown car with new faces Circle up in the CM parking lot for COP SSH’s Helicopters DQ’s Big Arm Circles Forward and Reverse Inch worm to Merkin Lap around the CM The Thang- “A Circus Ladder” 10 – 360’s right and left 10 – 360’s right and left 10 – Halo’s Clockwise Counter clock wise 10 – 360’s right and left 10 – Halo’s Clockwise Counter clock wise 10 Goblet Squats 10 – 360’s right and left 10 – Halo’s Clockwise Counter clock wise 10 Goblet Squats 10 Swings…