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F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny
»Posts Tagged "Off The Books" (Page 4)

Browsing: Off The Books

Starbucks – Winterfield Crossing

Kamikaze Frogs

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By on Richmond, VA
  • When: 07/2/25
  • QIC: Boberry
  • The PAX: Big Rig, Boberry

2 pre-gloom warriors met at 4:30a on Wednesday for this weeks edition of the Swift Freakshow AKA The Graveyard Shift. Temperatures were spiritually 70 and sunny, while physically a light rain persisted through the time on the track. Usually held on Thursdays, we went with Wednesday this week because YHC is running the Brandermill 7.4k on Friday. Taper intervals were in the docket. According to the fleet of foot intrepid ladies who joined us at 5am, this is more or less what happened. .5 mile warm up in zone 2 1 lap at 7:30 pace, 1 lap recovery pace (9:30-10:30ish)…

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Teacher, I Dropped My Pencil!

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By on Richmond, VA
  • When: 07/3/25
  • QIC: Beaver
  • The PAX: Yukon Cornelius, Beaver

2 Lumber Lovers emerged from the hazey gloom for a loggin beatdown! God bless those teachers! Warmarama! Mosey to the Snack Pavilion Stretches OYO for MC: Cherry pickers and tons of leg and hip focused stretches. Mosey to the flag for some logs! Meander with logs to the park entrance were some cones have been calling YHC’s name for weeks. COP1 – At every cone = 6 Curls. Lunge between cones. Travel back – at every cone = 10 bent over rows. MOT – Rifle carry/ after 2 steps = squat. Meander to the Football field COP 2 – 50…

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Open Invitation to OTB

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By on Richmond, VA
  • When: 06/29/25
  • QIC: PAX
  • The PAX: Gumbo, Honeymoon, The Duke, WIlson, Herme, Aisle 5

Honeymoon and YHC decided were were going to do a light 4-4.5 miles. Nice and easy. So, YHC put out the call to any PAX members who had not tried OTB or who just wanted to get in a few easy miles before the unbearable heat kicked in. The Duke answered the call and the three of us knocked out 4.5 miles with some great conversation and low and behold our pace was faster than expected. Great start to the morning. The open invitation remains. Come get some easy miles and stay for the coffee and fellowship. Wilson, Herme and…

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[EC]300 KB Challenge

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By on Richmond, VA
  • When: 06/28/25
  • QIC: Beaver
  • The PAX: Choo Choo, Beaver

This Cheaver Train didn’t stop and kept on rolling into a 3rd workout of the morning with our 300 Kettlebell Challenge. 👻300 KBC – 6/28👻 5 Sets of each exercise •Reverse wood chops – 6 L/6 R•Goblet Reverse Lunge 6 L / 6 R•Renegade Row 6 L/ 6 R•1/4 Turkish Getup 6 L / 6 R•Halos 12. Change direction in following set Heck of a morning Choo Choo! I’m glad we could do it all together man! Love you brother.

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A Ruck Unknown

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By on Richmond, VA
  • When: 06/28/25
  • QIC: Choo Choo
  • The PAX: Choo Choo, Beaver

2 Nomads emerged from gloom for a ruck off the beaten path! Through the neighborhood and onto a gravel road that may or may not have been a posted property. Couldn’t tell with the sweat in our eyes. We tallied about 2.5 mi to get some stretching in 10 mins prior to a rowdy AO.

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Off pace, but still active

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By on Richmond, VA
  • When: 06/28/25
  • QIC: Warby
  • The PAX: Toby, Swoop, Crabgrass, Warby

Today’s pace was not record setting by any meaning. But 4 HIMs still strapped on the packs for a 3+ mile ruck through the hood. Conversations ranging from last nights poker / dart event , thank you Rudy, to how our kids stretch boundaries, and Fandango vs. gravity. Always a great kickoff to the weekend gents.

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[EC]Round 2 – 300 KB Challenge

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By on Richmond, VA
  • When: 06/27/25
  • QIC: Beaver
  • The PAX: Wonka, Cap Gains, Beaver

The 3 iron warriors that showed up for Loco Motion this morning brought their kettlebells to stick around for our daily 300 KB daily reps workout that we started on Monday. 3 sets of 10 reps – all exercises seperated by 10 full rotation KB circles. Deadlift Alternating Gorilla Row KB Swings Bulgarian Split Squat Curls We made quick work of this with the circles taking up half of the workout. Well done gentlemen!

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Is anyone trained in IEDs?

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By on Richmond, VA
  • When: 06/25/25
  • QIC: Choo choo
  • The PAX: Beaver, Wonka, Choo choo

Three of us showed up this morning to take on Day 3 of 30 in the 300 Kettlebell Challenge. The air was thick and heavy, slowing us down a bit but we powered through. Here’s how this OTB went down… Warmarama Dead man hangs All the wives and moms Merkins A bunch of different leg stuff Thang 3 sets and run half mile? Between the sets 20 Skull Crushers20 Curls20 Pull threw Merkins10 Thrusters20 Bulgarian squats10 WW3 Numbers, Names and Announcements July 4th convergence at Atlee high school 0700 Summer Tour steams through LocoMotion this Friday 0530! We found out…

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Pull Ups and Pistols

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By on Richmond, VA
  • When: 06/24/25
  • QIC: Big Rig
  • The PAX: Big Rig

1 Pull Up, Dip, and Pistol Squat enthusiast was on hand for today’s Extra Credit Session Arm circles on the way to the jungle gym, box jumps on the bench 5, 10, 15 5 Pull-ups, 10 Dips, 15 Squats x4 Sets Band Assisted Pistol Squats 8-10 reps x3 sets each leg Max Reps Pull-ups and Dips The heat was oppressive on this steamy 70 and sunny morning.

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This zone 2 is like a superpower!

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By on Richmond, VA
  • When: 06/21/25
  • QIC: Big Rig
  • The PAX: Big Rig, Boberry

2 Premature Accelerators, decided to hold off on the accelerating. YHC got started early, like 3:59 am early and took it nice and slow. The plan was to not let the heart rate get above 150, which really meant to start walking if it gets to 145. Boberry joined up at about 430 and stuck to the same plan. Pace staying between 10-12 minutes, and occasionally walking to bring the heart rate back down After several easy miles we made a quick hydration and fueling stop, then took to the trails of Rockwood Park. Still keeping it easy. After the…

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