F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

Spent a great Saturday morning beatdown w/ some outstanding Americans (Dreamliner & Bachelor Pad) to sweat together in memory of those who have paid the ultimate sacrifice for our nation. The Thang 20 side straddle hops – In Cadence (IC) – 10x Mericans 20 shoulder circles (each way) – IC – 10x Mericans 20 imperial walkers – IC – 10x Mericans 20 Don Coyotes – IC – 10x Mericans Mosey 1/4 way around the water. B.L.I.M.P.S. round 1 (5x Burpees, 10x Lunges, 15x Imperial Walkers, 20x Merkins, 25x Plank Jacks, 30x Squats). Mosey 2/4 way around water B.L.I.M.P.S. round 2.…

2 PAX showed up for Ruckhill. Warmaram: with back packs 20 Good mornings to stretch out the Hammies.. The Thang: 2.5 miles of fast paced Ruck around the Hill and Lake. Nothing too strenuous. Fast and steady was the key.  Scully was sore from Slothill and McGruff still had a lingering chest cold.

https://youtu.be/Xf3mRZ7SHu0 According to Phineas and Ferb, there are 104 days of summer.  What a better way to spend the summer than challenging yourself to visit all 24 F3 RVA AOs.  Although procrastinators can wait as late as August 6 to start, it would be best to spread this challenge out over the entire summer.  Once you complete the tour, you will have done the following: 14 bootcamps 7 runs including a trail run and evening run 2 Kettle Bell workouts 1 bike ride Don’t let not having a kettle bell or bike prevent you from participating in this challenge.  Borrow…

4 PAX enjoyed the company of each other and were ready to grow physically and mentally. The weather was gorgeous out at Bear Country. Warmarama: 20 Side Straddle Hops IC 15 Imperial Walkers IC 15 Through the Tunnel 10 fwd/10 back Shoulder Circles IC Workout: PAX finished up Warmarama then moseyed over to the track. YHC decided to set the tone of the workout by having the PAX complete the Deconstructed Burpee Mile, which included 10 reps each of squats, leg thrusts, merkins, then leg thrusts followed up by a quarter mile lap. Reps increased to 15, 20, 25 respectively…

Three ambitious Pax were victors over the fartsack and “enjoyed” a beautiful morning today at StinkHill. Warmarama SSH. 25. IC Arm Circles Fwd. 15. IC Arm Circles Bckwd 15. IC Michael Phelps. 15. IC Heel Raises. 15. IC Imperial Walkers. 20. IC The Thang YHC led the Pax on a roundabout trek up and down StinkHill to Kids Cove with brief rest stops along the way to perform a set of 20 Merkins before continuing our journey. Not coincidentally, a total of 10 sets were performed before reaching our destination. Upon arrival, 30 squats were performed an followed up with…

Ten-Hand-Vol-Picket Ball is a mix between tennis, handball, volleyball, and picket ball. As you may have guessed, it is completely made up and the rules were rather fluid. See below for more details. The Thang Warmarama 1 lap around lake. 3 sets of until failure chin-ups. Two PAX on bars. Two PAX holding Al Gore between sets. Rotate. Ten-Hand-Vol-Picket Ball: Played on the picket ball court with a tennis ball and your hands. Rules similar to doubles tennis. Serving rotation and scoring similar to volleyball. Play until 11. Rally scoring. On each point, all PAX complete excercise with reps equal…

Three Pax fought off the fartsack to greet the gloom at RuckHill yesterday morning. Regulars Cowboy and YHC welcomed Forceps to the ‘Hill who was DR from Raleigh for business. After brief introductions we got underway. Warmarama SSH.                      IC.           25 Good Mornings.     IC.            15 Imperial Walkers.   IC.            15 The Thang Ruck to and up the nearest StinkHill steps, cross over to and down the next steps, then continue to and up the…

It was May 16th, so 16 (the day) minus 5 (the month) equals 11.  Therefore, YHC had no choice but to do an 11’s themed beatdown.  Here is how it went down: Warmarama: Side straddle hops (20, in cadence, IC); shoulder circles (11, IC, both directions); good mornings (11, IC); otter crunches (22, IC) The PAX moseyed to the bleachers by the track where the mysterious number of reps for exercises was revealed.  These PAX are precision machines of wonder though and many had neared the solution already. First set of 11’s was performed by running up the bleachers between…

Blessed with beautiful weather, 2 PAX made it to Duck-Duck-Goose ready to excel. Workout started with Warmarama; 25 Side Straddle Hops IC, 10 fwd/10 back Shoulder Circles IC, 15 Imperial Walkers IC, and 15 Reverse Lunges IC. PAX finished up Warmarama with a leisurely lap around the pond, taking in the wildlife, and attacking bear crawl bridge. YHC hates burpees and bear crawls, so what better than to integrate those exercises into the workout. To get the heart pumping PAX completed 3 rounds of Deconstructed Burpees at 10, 15, and 20 reps IC, with an abs exercise in between each…

Many moons ago, YHC had a failed attempt at humor during a beatdown and said, “squeezing the squirrel.”  I no longer remember the context but had held on to that phrase in the hopes that, on one bright shiny day, an epiphany would occur during which an activity could be linked to this amazing blip of prose.  Well, that day, which is likely (add an “un” before that if you are a doubter) to live in infamy, was Saturday, May 12, at Ironclad.  Here is what went down. Warmarama: Side straddle hops (in cadence, IC, 30); Don Quixotes (IC, 10);…

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