Tag: F3RVA Summer Tour

  • Twas a LIFO kind of Morning

    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 IC
    • DQ’s x10 IC
    • Hydraulic Squats x10 IC
    • Incline Merkins x10 IC
    • Dips x10 IC
    • Derkins x10 IC
    • LBC’s x20 IC

    Mosey to Carillon Field for COP #2:

    • Four Corners Escalator: 
    • x10 Lt Dans
    • Add x20 Am Hammers (2-ct)
    • Add x30 Plank Jacks
    • Add x40 WWII
    • Reverso 
    • Hardywood won a Matchbox Car
    • Awaiting the SIX, we completed x40 Freddie M’s IC followed by x40 Flutter Kicks

    Mosey to Ramped Access Road for COP #3:

    • Triple Check:
    • P1 (timer) Bernies to top, runs down
    • P2 on Six for PLT’s
    • P3 throwing P2 legs

    Ran out of time for Burpee Lake partner carries…oh well…BTTF…

    • Variable Protractor Pain
    • Flutter Kicks
    • Diver Bomber Merkins IC
    • Diamond Merkins IC
    • Boat Hold + Jmaes Bonds
    • Werkins IC
    • Heels to Heaven

    COT:

    • Counterama …at least #24 at some point
    • Namerama (nobody new)
    • Announcerama (see Comments)
    • YHC took us out in Prayer
    • PuppyPile took off like a pack of rats

    BC Boyz Moseyed back to ET’s

    NMS: 

    • Welp, that was different. One dude showing up early with no shoes (DoubleMint), another dude showing up late for the COP (Deuce), one guy breaking the seal in a brand new portapotty instead of participating in the first half of four corners (Handshake), other guys remaining in or going back for an ever trailing SIX, and at least a few guys bouncing to either pick up 2.0’s or go to work…and of course Wilson just standing around half the workout jawing with whoever will listen. The workout was otherwise pretty decent – fitting in some solid mary here and there – but YHC was a little disappointed we ran out of time – partner carries with booyah merkins around the lake woulda been just a boatload of fun… Also, YHC wanted to give the Most Merkins battle streamer to Swirly or Hardywood but neither of these men have functional flags to bear such an honor…so the tassels will be hanging from Swirly rearview mirror for the time being. YHC’s chronic IT Band pain of course flared up towards the end, but there’s nothing like the camaraderie of the PAX to carry a man past the pain. Love you guys.  

  • A Simple CM Ladder

    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 Right arm – Left arm

    10 –  360’s right and left 

    10 – Halo’s Clockwise Counter clock wise

    10 Goblet Squats

    10 Swings Right arm – Left arm

    10 Snatches Right arm- Left arm 

    10 –  360’s right and left 

    10 – Halo’s Clockwise Counter clock wise

    10 Goblet Squats

    10 Swings Right arm – Left arm

    10 Snatches Right arm- Left arm 

    10 Overhead Press – lift leg  Right – Left side 

    10 –  360’s right and left 

    10 – Halo’s Clockwise Counter clock wise

    10 Goblet Squats

    10 Swings Right arm – Left arm

    10 Snatches Right arm- Left arm 

    10 Overhead Press – lift leg  Right – Left side 

    10 Sit and presses 

    Lap around the CM

    No time for short Dora and triple check… Maybe next time 

    COT

    Counterama #11

    Namerama

    Announcements

    Attila took us out 

    NMS

    The 11 circus performers put on their own  entertainment,   that included Wilson’s clown mumble chatter that threw off YHC ladder line up count.

    POG,  and Honeymoon thought they would juggle imaginary KB’s Thanks to Attila and YHC’s for having extra. 

    Marmaduke  was our designated mime, he would often juggle his imaginary KB and then clown like lifting his real KB.

    Then there was Attila,  nothing like an ear to ear grin on his  face.  I don’t know if it was YHC, the PAX’s mumble chatter, or just the unknown, but the CM always brightens his smiley face.

    We even had Labrat performing his own side show because he didn’t like the rungs in the ladder and kept saying just wait until Gridiron  

    Hope you got a good workout?

    White Deer

  • 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.