Variety is the spice of life, and this past Saturday the Richmond PAX were provided a veritable smorgasboard F3 style, from the Beast to the Kak-a-Laky Choo-choo. In prep for the final installment of the RVA launch, YHC and STH met early to recon the AO and plan our buffet of pain. As we rolled into the parking lot for the launch, the #Gridiron shovel flag had been firmly planted, with the PAX eagerly awaiting the beatdown they knew to be in store. 19 PAX launched into the crisp, Fall Gloom, and here is what they did: STH Q Cicle…
Browsing: GridIron
Aye! It was a perfect morning in Old Dominion and so 24 redwoods gathered to firmly plant the RVA Shovel Flag. Here is what they accomplished: The Thang: Quick Welcome & Intro #disclaimer Run past pop warner pre-superbowl prep and over to Short Pump Middle School First field closed – mosey down to second COP SSH x 20 Merkins x 10 Squats x 15 Imperial Walkers X 12 Mountain Climbers x 15 Mosey to baseline Run down field Run back Bear crawl to 40, sprint remainder – planks Bear crawl to 50, sprint remainder – planks Backwards run down Karaoke R and…
Aye, four pax answered the call for Day Two of the Richmond pre-launch training, gathering once again at Pouncey Tract Park. The Thang: _ Jog to middle school football field for warmup COP: SSH x 20, Larry Craig x 12-plank-Peter Parker x 10, High Dolly x 20-hold 6 inches-flutter kicks x 10 (illustrating how exercises can be strung together with little or no rest to intensify sequences). _ The Dirty MacDeuce: After each set of three exercises, run a lap around the football field track I. Merkins x 12, LBCs x 12, Mountain Climbers x 12, run a lap II.…
Aye, six Pioneers posted for the first pre-launch workout of F3/Richmond at Pouncey Tract Park in Short Pump. The #EmotionalPrius arrived early from the West End, carrying OBT and Nuke, who planted the Shovel Flag and did some stretching. The Thang: Jog around parking lot. Warmup COP: Side Straddle Hops (SSH) x 20, American Pushups (Merkins) x 12, Flutter Kicks x 16, Low Slow Squats x 10. Run to backside of Short Pump Middle School, planking along the way to keep the pax together. Middle School Bus Lot — Ark Loader: Lunge Walk; Bear Crawl; Crab Walk; Burpee Broad Jump.…