F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

Back after a 2 week hiatus due to work and was ready to roll! Conditions: 80 and humid. Perfect for sweating. PAX: 5 FNGs: None DR PAX: None Warmarama (IC) Arm Circles – 15/15Merkins – 10 4 ct.TTT – 12SSH – 25Burpees OYO – 5 Indian run around the pond and to the tennis courts. The Thang PAX partner up for a Dora with coupons. One does the exercise while the other paints the lines (1/2 court): Man Makers 50KB Swings 100Overhead Press 150Squats 200Curls 250 Mosey to Planter for 11s Step Ups/DipsMerkins/Big Boys Bear Crawl Hot Potato – Each…

Brought one last F3 Grandstrand style beatdown. The PAX of Virginia Beach have decided they really do not like their southern counterparts. YHC rolled in hot this morning so we got straight to work. The Thang: Warmarama:Through-the-tunnels x15 In Cadence (IC)Imperial Walkers x15 ICSide Straddle Hops x20 IC Michael Phelps x10 IC Mosey to the top of the hill and retrieve coupons (aka rocks). 11s up and down the stairs with 4-count curls at the top and burpees at the bottom. Including the initial trip up and the return trip down that’s 11 trips up and down. At 72 steps…

Conditions: Humid, made more so by the sprinklers kicking on PAX: 4 FNGs: None, but MOAB and Priorities almost count DR PAX: None Warmarama (IC) SSH – 25Arm Circles – 10/10TTT – 15Imperial Walkers – 10Burpees OYO – 5 Mosey around the pond and to the clubhouse. The Thang F3 Uno: Regular Uno rules, but upon playing a card, all PAX perform card number as number of reps, exercise designated by the card color. In parentheses are the number of reps completed (YHC counted): Red: Burpees (50)Blue: Merkins (60)Green: Big Boys (45)Yellow: Squats (43) If any PAX need to draw…

Conditions: Balmy at best PAX: 3 FNGs: None DR PAX: None Warmarama (IC) SSH – 25Hillbilly Walkers – 20TTT – 15Michael Phelps – 10Burpees OYO – 5 Mosey to movie-theater deck, top floor. The Thang Ladder: PAX completed 20 reps of exercise 1, ran down ramp to staircase (which had a lighthouse on it, hence the BB title) and back, then do level 1 AND 2, adding a level after each run. After completed, the PAX went back down the Ladder with 5 reps, starting at 7 and removing an exercise after each run, ending with just SSH. SSHLBCSquatMerkinAmerican Hammer…

Last week YHC had the privilege to be downrange in F3 Grandstrand. Five posts for the week gave some good material for a few Qs. Here is one of them. A repeat of #Warthog (their July 4 bootcamp workout). The title of the backblast came from repeated questions to how many reps for the 07/04/1776 circuit. Independence was declared in 1776. The Thang: Warmup (shortened to provide time for a proper July 4th celebration):SSHs x20 ICIWs x20 ICMerkins x10 OYO Mosey to other side of road to begin the beatdown.Merkins x22Indian Run around Mt. Trashmore for 1776 yards (1.01 mile)…

Last week YHC had the privilege to be downrange in F3 Grandstrand. Five posts for the week gave some good material for a few Qs. Here is one of them. A repeat of #Waverucker (their Wed. ruck workout). The Thang: Mosey (ruck style) to picnic shelter PT Session 1 – all with rucks Merkins x 20 OYO Squats x 19 OYO Get-ups x 4 (each side) Flutters x 20 IC – press or hold ruck – your choice Up and Overs x 19 IC Ruck Swings x 4 (2x=8) OYO Curls x 10, into tri extensions x 10, into Curls…

And first time at Stank Hill! Warm-A Rama Through the tunnel, abe Vigoda, arm circles, Mercans, Burpee The Thang: A little Mozy, AMRAP 5 Worst Mercans Ever, 10 Squat Jumps, 20 Lunges, Run the hill! A little Mozy, AMRAP 5 Burpees, 10 Squats, 20 Reverse Lunges, Bear Crawl a little hill A little Mozy, AMRAP 5 Pull Ups, 10 Urcans, 50 LBC A little Mozy, American Hammers, Leg raises, Hello Dolly A little Mozy to the Flags, Crunchy Frogs, Mercan Planks, 5 Burpees.

https://www.youtube.com/watch?v=hVUOhD1Ba2Y Conditions: Humid enough to gather moisture by just opening your mouth. PAX: 10 FNGs: None DR PAX: None Warmarama (IC) SSH – 25Arm Circles – 10/10Imperial Walkers – 15TTT – 10Burpees OYO – 5 Mosey to the Pond. The Thang Do-Ah-Diddy: All PAX run single file, 1st PAX drops for 15 CDDs, catches up when done and yells “SIX!” then rinse/repeat until all have completed CDDs. It took the PAX 2 laps, plus a little AYG sprint at the end to get back to water bottles. Mosey to PNC parking deck. March Up: On each floor, do 20 each…

WARM-A-RAMA Imperial walkers cadence 9 Thru the tunnel cadence 9 Bat wings Steel hammer cadence 9 Over clap ssh cadence 9 Arm circles forwards cadence 9 Arm circles backwards cadence 9 Backyards reach 9 count Speed skater 9 count Side straddle hop cadence 9 Mosey to the baseball field THE THANG Lap around the bases before each exercise  Burpees oyo 9 American hammers cadence 9 Carolina dry dock cadence 9 Freddy Mercuries cadence 9 Body builders oyo 9 LBCs cadence 9 Bobby Hurley’s on my count 9 Flutter kicks c 9 Prison cell burpees oyo 9 Mosey to the pull…

4 PAX descended onto Duck-Duck-Goose enthusiastic and relaxed from the extended 4th of July holiday weekend. The weather was 75 degrees and sunny with a slight breeze. Warmarama: • SSH 25 IC 4ct • Ballerinas 20 IC 4ct • Michael Phelps 15 IC 4ct • Arm Circles 15 Fwd / 15 Bwd IC 4ct The ThangFollowing Warmarama, YHC got the festivities started with a mosey around DDG pound. Coming around the final turn PAX took a slight detour over the Bear Crawl toll bridge, to avoid scaring Todo. Once finished, YHC gathered PAX at the nearest bench to explain the…

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