Seven studs shook off the work day with a ride on the Pain Train. The regulars welcomed back Figo and Barista after their summer hiatus, and embraced an FNG brother from the church ready to change his life. Here’s how Figo almost died: The THANG: WARMERAMA: Moseyrama around the annex lot with bunny hops, lunges, bear crawl, and high knees space tracers, then circle up on the grassy knoll where all lookers can stare in wonder at the fabled F3 men Welcome & Disclaimer An extended and enjoyable walk through many IC Reps FIGO arrives as the PAX concludes -…

Four were hoping for rain but as always, 70 and Sunny at the Crossing. Humidity was a good 120%, no sweatsuits needed. Chaplain led us away from the flag to the far corner of the property with talks of this being the hottest AO in RVA averaging temps above 90 for the last 8 weeks. If you haven’t tried the Ruckhenge, The Crossing, Forge/Timberwolf, “Trifecta” then you need to add that to your list of accomplishments this summer! “Chaplain” Warmarama: High Knees, Butt Kicks, Karaoke, Bernie Sanders. Ski Jumps Imperial Walkers Apple Bottom Poppers Australian Snow Angels Mummy Kicks LBCs…

7 fully awake, no headlamps, wondering if they should bring sunglasses, questioning if they need a map—where are you going? HIMs joined forces for the 1800-hour workout. This isn’t even a sunset workout. Warmarama: Mosey a bit off campus to check out how far the power lines go. Far enough!! Circle up, SSH, Helicopters, Copper Head Squats, Helicopters, Merkins, LBC, WWII. (DTH spidey sense went off, left to go find a couple of stragglers who had no idea there was an off campus)… Triple Check 1:Run to the pole and backSquatsHeals to Heavenx3 Mosey back to the Parking Lot. Eye…

WARMERAMA: Mosey through the back-brush and circle up in the North lot F3 Welcome & Disclaimer to Birdman’s FNG, later named “DaGator”. SSH, Merkins, Plank Stretches COP #1: Wounded Bear Crawl Following the Parking lot curb, we kept Left Hand and Left Foot on the high curb and RH, RF on the asphalt so our Bear Crawl was uneven feeling like a wounded Bear. Switch high side on the way back. COP #2: “Wave of Merkins” (up to 9) Circle up in Plank Position. Creating a Wave and starting with 1 we did a Merkin and passed to the right. Went…

Five warriors who think 70 and Sunny is weak sauce returned to The Crossing to play THE FLOOR IS LAVA. Here’s how the PAX steamed up the molten pavement: The THANG:  WARMERAMA: Mosey loop around the big parking lot and circle up in the shade Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom COP #1: DORA 1-2-3 One Team of 2, one of 3 Moving partner(s) shoulders 40lb Ruck to run the upper Annex lot perimeter Stationary partner(s) completes: x100 Merkins x200 Squats x300 LBC’s COP #2: Mosey down to the shaded back brick…

4 men gathered at WEAG for the latest round of The Crossing. In YHC’s estimation, this is now F3 RVA’s hottest AO……But the PAX were ready to roll nonetheless. Here is a brief summary for your viewing pleasure: Mosey to the front of the church and circle up for Warm Up:Side Straddle Hops, Mummy Kicks, Toe Taps, LBC’s, Pickle Pounders, HR Merkins, Heels to Heaven. Across the parking lot: Karaoke, Mario Jumps, Bernie Sanders, Mummy Bernie’sTo the North side of the Church for Exercise One: 4 Corners around the perimeter of the parking lot with variable movements between stations:Crab Walk…