F3RVA

Tag: F3RVA Summer Tour

  • DTH + 35lb of Enthusiasm

    YHC has enjoyed a couple days with family and friends at Wintergreen, and took the opportunity to inject F3 into an otherwise very relaxing mini vaca. The AO was a hike to Pauls Creek Waterslide, and YHC channeled Sippy mojo by completing the workout whilst backpack carrying a very enthusiastic 35lb 2.0 (firstborn) named Penniella Mae, who sang songs & chanted encouraging cheers throughout the 45min workout. Our friends’ two older children were tasked with carrying the F3 deck, and calling out consecutive exercises for the duration of the rocky/steep trail hike – which were as follows:

    • Sprint 200m
    • Low Plank 60sec
    • CDD’s x10
    • Arm Circles x100
    • Lunge x10 ea leg
    • Mtn Climbers x25
    • Squats x25
    • Incline Merkins x10
    • CH Squats x10 
    • Plank Jack x25
    • Backward Lunge x10 ea leg
    • Derkin x10
    • Smurf Jack x25
    • Diamond M x10
    • Werkin x25
    • Lunge Walk 100m

    Arrived at waterfall, removed giggling 35lb coupon, completed a number of Six-ercises previously unable to complete:

    • LBC’s x25
    • WWII x25
    • Heels to Heaven x25
    • Freddie M’s x25
    • Wilson’s M to stretch the core

    YHC then joined the kids to play in the exquisitely cool mountain stream, sliding down slick rock formations into deep pools, building stone cairns, and treasure hunting for interesting pebbles. And of course YHC also enjoyed the extra credit of carrying little Miss 35lb of Enthusiasm all the way back as well. #GodIsGOOD #SYITG

  • Public Services Announcement from DaVille

    Public Services Announcement from DaVille

    There has been a lot of confusion regarding the location of Tomato Run and DaVille AO. The issue has been when the RVA PAX is using google maps.

    From what we have been told, somehow seniors at Hanover HS were able to have Google maps changed to show the address to their school when you type Atlee HS.

    The location of Atlee HS is at

    9414 Atlee Station Rd, Mechanicsville, VA 23116

    Anyone that still needs to cross these AO’s off your summer tour list keep this in mind!

    From your friendly “Wildlings of the North”

  • Spider Run Saturday Edition

    Image result for spiderman standoff

    Five posted at 0400 to get in some miles before the thing that happens before the thing.  Perfectly sane thing to do. 

    This THING

    Mosey from Dogpile past Soupie Poopie Lake (See WDog this week) around Maymont, hit the streets for about 1.5 miles or so until reaching the mouth of the trails above Texas Beach.  Continue on Northbank Trail to downtown Richmond.  Circle Brown’s Island, consider stealing a case of Guinness, and back to the Belle Isle parking lot.  Make a quick Gumbo-esque wrong turn heading back out to Northbank, reverse a few steps, and mosey back to the Pumphouse lot via the new and improved trail.  Loop around Dogpile past the newly named Bermuda Triangle and back to the shovel flag.  Rough estimate of mileage is no less than 7.5.

    Numberama, Nameorama, COT

    MOLESKIN

    As YHC stepped out of the front door at 3:15 this morning, the nextdoor neighbor did the same.  There was a moment of pause with both parties pondering the question, WHAT ARE YOU DOING?  A quick head nod and off to the AO.  Was hot, was humid, was gloomy, was magnificent.  As Flatline likes to say, only those who post understand.  Offshore and YHC each consumed a fair share of spiderwebs along the trail.  There was a sweaty dude hanging out on the edge of Hollywood Cemetery as the PAX passed.  Hopefully he was out for a night mosey as well, but there is a chance he was a grave robber digging up bodies.  Guess that mystery will go unsolved, but he scared the bejeezus out of YHC when he spoke.

    ANNOUNCEMENTS

    Puppy Pile next Saturday 0705

    Prayers for Doozy’s employment

    Prayers for Slippin Jimmy’s father

  • Sunny and 700

    Seven of F3 Nation’s finest converged upon The Village of Myrtle Beach for a humid Tuesday morning workout.

    The Thang

    • 1.8 Mile mosey from Dunes Village Resort to 904 65th Street
    • COP – SSH, DQs, Arm Circles, Overhead Press, Overhead Claps, Cherry Pickers, Merkins
    • Long mosey around perimeter of AO
    • Partner Up – 50 step ups, 50 dips, run around the building
    • 7s – Just like 11s with Burpees/ Plank Jacks
    • Mosey perimeter of AO again to parking lot
    • 4 Corners w Blocks – Merkins, Squats, Overhead Press, Blurpees (20 each)
    • Mary – Flutter Kicks, Dollys, Heals to Heaven, Freddie Mercurys
    • 2×50 yd Sprints AYG
    • Numberama, Nameorama, COT
    • 1.8 Mile mosey back to Dunes Village Resort

    Moleskin

    YHC wouldn’t normally post a backblast downrange, but summer tour extra credit would seemingly require it, plus big data is watching. YHC arrived early to secure the AO, but found it was already pretty secure, in fact it was fenced in and required special credentials to enter. Alas a regular arrived and YHC was able to get in with the secret fistbump. The men of Myrtle Beach greeted YHC with a nice welcome and the PAX was off. The natives didn’t seem to notice the humidity, but YHC left a trail of sweat all over the AO, felt like sunny and 700.