Join us as we celebrate 11 years of F3 RVA with a beatdown followed by coffee and some very “special” awards. This event is open to all men. Bring your flags, wear your colors, and maybe make a donation to Nancy Lopez’s F3 Africa clothing and shoe drive. Please note the updated launch time. Location: DogPile Beatdown: 6:30 am Coffee and Awards: 7:40 am
Browsing: first f
YHC pulled up to the parking lot and saw 2 men ready for a work out. As this was a hot potato, here is what went down. Helix started off: COP We mosey to a grassy area and start with 20 SSH, 10 Abe Bagodas, 15 arm circles 10 small and 5 big, reverso, 15 copperhead squats, 10 had release merkins, 10 dirty dogs, 10 scorpions and some ab excercises. THANG Speed bump 11’s with a Paula Abdul twist. We mosey to 1st speed bump, 10 WW2 sit ups, mosey past next bump to the third bump 1 merkin. Then…
6 brave HIMs rolled out of their fart sacks to face the frost and flex some grit at this mornings chilly Green Mile beat down. Some say it’s a dying AO, but the dedication and consistency of these guys say otherwise! A special shoutout to the RT/ NM guys who made it out; I laud your Herculean endeavor of traversing an interminable expanse of asphalt to grace us with your presence this morning. Warmup: Mosey to bus parking lot and back side straddle hops arm circles- forward and backward trunk twist deadman hangs cobra merkins Thang 1:Ascending Reps (5-10-15-20): 2…
9 brave HIMs peeled themselves out of bed on a soggy Friday morning to support my VQ. After a quick mosey down to Old One Hundred, we circled back up for the mission of F3 & a quick disclaimer that I have no idea what I’m doing and not to hurt yourself. That’s when the fun began. Warmarama: Terminology and cadence was a little shaky, but we got through it with limited commentary from the gallery Side straddle hops 10x Sun Gods 10x forward 10x backward (Sun gods) Washing Machine 10x Don Quixote 10x Squats 10x Shoulder Taps 10x I…