Saturday, February 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

9 PAX braved the mire for a random workout that seemed to go on forever. Warmarama (IC) SSH – 27Arm Circles – 12/12Hillbilly Walkers – 18Through the Tunnel – 13Burpee – 11 OYO Mosey parking deck, second floor. The Thang F3 Dice with various exercises on them. Roll both, one die’s number = the other die’s reps. Run to far side of garage, rinse and repeat, made our way up the parking garage all the way to the top. Slow mosey down one level and partner up for a Dora: 100 HR Merkins200 Mountain Climbers300 LBCs For Quad P, run…

5 PAX were out on this beautiful rainy morning, which led to a 3rd change in planned Q. One for dry conditions, one for wet and one for storming (which forecast said 100% chance but never happened). Warmarama (IC) SSH – 25Through the Tunnel – 12Imperial Walkers – 15Michael Phelps – 15Then a mosey around the lake Thang 1 PAX does burpees while others do AMRAP on assorted exercises: Step UpsAbyss MerkinsLBCsShoulder TapsRound 1 – 15 Burpees, Round 2 – 10 Burpees, Round 3 – 5 Burpees 1 Pax does 10 4×4’s while others do AMRAP on assorted exercises using…

Warm-a-rama (all exercises in cadence): Side Straddle Hop (20 reps), Squats (15 reps), Imperial Walkers (10 reps), Thru the Tunnel (10 reps), Michael Phelps (10 repos), Merkins (10 repos), Snow Angels (10 reps), 10 Burpees on your own. The Thang – The PAX ran around the parking lot and then gathered in front of the school. Exercises were taken from two issues of Men’s Health magazine. For each exercise the PAX did as many reps as they could in one minute. The first set of exercises was “The Body Weight Burner” and included the following: Pushup to Downward Dog, Spider-Man…

In honor of President’s Day, 7 Pax arrived to learn a few things about Presidential history. The ThangWarmarama30 SSH IC20 Flappy Squats IC. The idea for this exercise came from my son. We were in the store and I saw him doing a squat while flapping his arms. I asked “what do you call that” and he stated without hesitation “Flappy Squats.” Pax found it hard not to laugh. 15 Windmills IC15 Michael Phelps ICWorkoutAs usual we got things started off by taking a mosey around the DDG pound. Next, YHC thought it would be important to teach fellow PAX…

Warmarama 30 SSH IC 25 Imperial Walkers IC 20 Michael Phelps IC 15 Submac Shrugged fwd and backwards 10 Thru the Tunnel 5 Burpees OYO The Thang 1 Mile Run around fountain. To add to everyone’s Quad P. Then split into 2 6 Pax groups for 2 laps around the pound stopping at every flower bed to do 20 counts of Box Cutters, Flutter Kicks, Sweat Angels, ending with Big Boys. Next 2 laps same groups 20 count Merkins, Derkins, Incline Merkins, ending in Elbow Plank at every flower bed. Mosey back to flag for some COP using the list…

10 PAX braved the gloom on St. Valentine’s Day, throwing off YHC’s plans slightly, with Musket’s extra coupon coming in handy. Pun intended. Warmarama (IC)  SSH – 25Arm Circles – 10/10Mountain Climbers – 15Through the Tunnel – 10Burpee – 5 OYO Mosey 2 laps around the lake (counter-clockwise 1.26 miles for QuadP). Grab coupons and mosey to clubhouse. The Thang AMRAP exercise with 9 stations, odd man out runs to end of dock and back: CurlsGoblet SquatsBench PressPull-ups (on playground)Overhead PressesBig boysStep-upsDipsMerkins Mission Impossible x3. Growing Pains Abs: LBCs (30, 4 ct.)Big Boys (30)Superman (30 seconds) COT “By this we…

3 FNG’s were indoctrinated at Stankhill this morning. PAX welcomed Vetter, Jitter Bug, and DropStep. Vetter stated that he found F3 on the web and then read the article in Men’s Health. He EH’d two other men and brought them with him. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnel, Arm circles. The Thang: PAX ran a mile for the Quad P and then moseyed over to the second set of stairs. There they performed through 20 American Hammers IC and the ascended to the stairs to knock out 10 Merkins. Rinse and Repeat. After that the PAX ran…

5 PAX arrived to celebrate YHCs one year F3 anniversary. The weather as usual was perfect. I am so thankful I took the opportunity one year ago to participate in my first workout. The Thang Warmarama 30 SSHs 4ct IC 20 Forward / Backward 4ct IC 10 Finkel Swings each leg 4ct IC 20 Squats 4ct ICWorkout The beatdown tied in this month’s Quad P. YHC led the PAX on a 1.2 mile run around the QQH pond. Immediately following the run, PAX partnered up for the next phase of the beatdown. PAX completed 10 Abyss Merkins while partner held…

7 Pax showed up for a bitter cold and windy edition for Stinkhill. Scully and Sunshine were first to arrive to log miles in for the Quad P and Run Ranger Run. Warmarama: Side Straddle Hop, Imperial Walkers, Arm Circles, Through the Tunnel, Merkins The Thang: 1 Mile run around the parking lot. AMRAP: LBC’s, Squats, Push Press, Kettle Bell Swings all with different sandbags and then Run a lap. After that the PAX moseyed over to Kids Cove for Jacobs Ladder: 10 Merkins, 10 Big Boys and then run up ridge and back. 20 more of each and so…

It was a blustery 37 degrees out as 6 PAX gathered around the flag. Caused a lot of confusion on how to dress for the morning. Warmarama: 30 Side Straddle Hop, 10 Arm Circles each way, and 15 Through The Tunnel. Tried a little music (burpees to Sting’s Roxanne), but the live version wasn’t doing it for the group so we wrapped it up and jumped into The Thang. The Thang: Indian Run around the lake (skip Bear Crawl Bridge this go round) for warmup stopping at the first bench. 2nd time around the lake stopped at each bench for…

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