9 faithful posted on a glorious Richmond morning.  Weather was 70 degrees and sunny.  No humidity, not heat, perfect weather for a nice beatdown The Thang: Slaughter Starter – 20 Burpees OYO, Mosey past policeman to entrance of park for a COP.  All exercises in cadence Moroccon Nighclub x 30, LBC x 30, Carolina Dry Dock x 20, Russian twists x 30 (crowdpleaser).  Mosey to field with nice soft grass for Merkin Wave.  All plank, first PAX does 1 merkin, then next pax, so on, increase reps up to 10, then back down to 1.  We switched up to LBC…

15 Strong posted as the rain was starting to drop. The THANG Mosey to first COP 15X SSH 15X Imperial Walkers 15X Don Quixote 15X Flutter Kicks Mosey to Field The Beast 6X each 6x running the field. LBC’s, Merkins, Freddie Mercury, Werkins, APD’s, Burpees Mosey to Other Field Running and Pole Smoking Team up in Pairs 3X RING fo Fire 2x 7 Merkins Mosey to Shuffle Flag COT Moleskin The rain was light enough to not cause any issues, but heavy enough to make every surface; grass, pavement, wooden bridges, really anywhere we had to hit the ground; soaked.…

Another group of 13 gathered at #NoToll for a Tuesday morning beat down.  Here’s how it went down. The Thang: COP: 20 SSH, 25 LBC, 4 then 11 Imperial Squat Walkers, 20 Crab Cakes, 15 Merkins Mosey to Soccer Field Modified Dora 1-2-3 Partner up: as a team, complete 100 Merkins, 200 LBCs, 300 squats; while one partner cranks through the reps, the other runs width of soccer field and back; modifcation: bear crawl or lunge first half of width.  Repeat until complete.  Additional 200 LBCs added as an audible. Mosey around far fields back to bleachers Lindsays 2 exercises, sets of…

10 motivated and dedicated PAX posted for a beautiful beatdown on this Tuesday morning.  Weather was sunny and 70, perfect for an F3 workout. The Thang: Start two minutes late.  Mosey to middle parking lot for a Warmup COP, all exercises in Cadence.  SSH x 20, Merkins x 15, LBC x 35, something else x 20.  Mosey across parking lot towards poles, along the way stop for 5 burpees OYO.  Tom Brady pole smokers x 20.  Mosey to corner of soccer field.  Four corners, first corner 10 merkins, second corner 10 Freddy Mercury, third corner 10 Burpees, 4th corner, 10…

15 posted South of the border for some beastly fun in the gloom. THANG: Mosey to second lot for warm-up COP: 20 high speed SSH (seemed to help TYA’s rhythm), 20 mtn climbers, 12 clerkins, 20 LBC, 20 hillbillies Mosey to second field for THE BEAST: burpees, hand release merkins, bicycles, half time break for pole smokers/leg raises, sumo squats, side lunges, Carolina dry docks, end of beast celebration= more pole smokers Partner up for carries to the 50 run to end line and back to the 50, flapjack.  Repeato with wheelbarrows Mosey to flag for COT Moleskin:  YHC wasn’t…

0530 13 PAX ventured into the gloom of Hugenot Park. The Thang: Mosey to soccer field for COP with 5 burpees at each of the two speed bumps along the way COP     SSH x 50;   IW x 25;  Merkins x 20; Prisoner Squats x 25 Gather on End Line–Burpee suicides (1 up to 5)     Plankarama until the 6 arrives 15 minutes of 4 corners around perimeter of field with 10 reps each of following exercises on the corners—squats, burpees, sumo jump squats, merkins plankarama, then mosey to another field for a round of 7’s (bench…

0530  Huguenot Park,-Southside The Thang:  Bootcamp Come join YHC for a fun, fast, and event filled 45 minutes in the gloom.  #no10counts

F3 started in Charlotte…so did Steph Curry. Curry’s Plays of the Year (Click it, you’ll be glad you did!) In celebration of Steph Curry being named the NBA’s MVP, 21 strong gathered in South Richmond this morning for a Steph Curry-themed workout.  It went down as follows: The Thang: COP – 30 SSH, 30 LBCs, 15 Merkins, 15 Imperial Walkers, 30 Slow Bending Squats Mosey to NE Soccer Field Burp & Merk up to 5, repeat 5 then descend for 30 total Merkins Line up on side line for The Davidson Wildcat: Burp & Merk up to 8, with a width…

A strong and dedicated PAX of 18 showed up at NoToll on this beautiful morning for a little modified push-a-rama. THE THANG: COP SSH x 21 Don Quixote x 25 LBC x 30 Merkins x 10 Copperhead Squat x 20 Mosey to parking lot for 4 Corners (x2).  The pace was determined by the lead group doing Squerkins. Squerkins x 10 (alternate positions during second loop) Squats AMRAP Military Merkins x 10 (alternate exercise on second loop) LBC AMRAP Mosey to soccer field for the Merkin Ladder.  Start at x 20 and descend to x1 with 50 yd sprints…

Brain Tumor was EH’d to Q at yesterday’s Punisher. I guess the headlock wasn’t strong enough….it was a soft commit, anyway. No matter, the F3 Richmond Pax is resilient and strong and any number of us can pick up Q at a moment’s notice. Here’s how 13 Faithful stayed fit and sharp at this morning’s NoToll: The Thang: Mosey 100 ft to COP (thinking BT might show): 20 Mountain Climbers 20 Slow Bending Squats 25 LBCs 25 Imperial Walkers Mosey to Robious and back to parking spaces under light: The Lindsay (40’s): Rocky Balboa + Sky Boxes Mosey to Basketball…