F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

Speed for Need is invading Hampton Roads … THIS Saturday!  We are going to be running in a 5K to support Surfers Healing and the Autism Society Tidewater Chapter.  The event is going to be at the Virginia Beach Oceanfront (4th Street) starting at 7:30.  If you want to participate, you can register at the event.  If you want to potentially participate in pushing a chariot, you will need to be there early … see below.  One thing to point out, both Saturday AOs, Stinkhill and Ironclad, will be having a beatdown.  If you cannot make it to participate in…

5 PAX showed up for a beat down at Stinkhill. The was a little chatted about the up coming events. Warm-a-rama: Side Straddle Hop, Imperial Walkers, Arm Circles, and Through the Tunnel The Thang: Mosey to Kids Cove. While there 10 Minute AMRAP: 10 Merkins, 20 Squats, 20 Big Boys, then Run up to first ridge on the hill. Rinse and Repeat. After that PAX mosey to the pull -up bars. There another AMRAP 5 Pull-ups/ Chin to Bars, Freddy Mercury’s, Sprint 200 yards. Rinse and Repeat. After that the PAX mosey down and up the ridge line of Stinkhill.…

Weak in numbers, but strong in resolve, three Pax shook off the sleep induced stupor and reported for duty at RuckHill this morning. Still feeling the effects of the IronPax Challenge at StankHill on Tuesday, YHC was thankful to have the Q so as to keep things at a moderate pace. Warmarama SSH                                     20           IC Thru the Tunnel                20           IC Merkins                              20           IC Spiderman Stretch           15           IC   (Each leg) Good Mornings                15           IC   (With Ruck) The Thang  Ruck-Mosey around the Lake with rest stops at each bench along the way (alternating 10 Earkins and 10 Squats Fully Rucked -…

7 F3 Hampton Roads #WestSide #HIM took on the challenge of the IronPAX week 1 this morning in the gloom of #QuackQuackHonk.  For those that have not yet risen to the challenge, there is still time to complete the workout for week 1 and post your time at www.f3greenwood.com. Warmarama:  20x Side Straddle Hops, 10x Imperial Walkers, 10x Through the Tunnel, 10x Don Quixotes (all IC) The Thang:  Mosey to the starting line denoted by a friendly neighborhood driveway with YHC delivering instructions and final disclaimers on the way.  50 squats, 40 big boy situps, 30 merkins, 20 bonnie blairs,…

After a two-week hiatus spent down in Florida with family and Mickey Mouse, YHC was ready and eager to get back into the game. 4 PAX arrived to DDG ready to receive their early morning beatdown. The Thang Warmarama: 20 Side Straddle Hops IC 15 Windmills IC 10 fwd/10 back Shoulder Circles IC 20 Through the Tunnel IC Workout: YHC led fellow PAX on a stroll around the DDG pond and over the bear crawl bridge making way over to the parking lot to start the workout. YHC delivered a Suicide ALARM style workout. The ALARM exercises consisted of Merkins…

With the tour ending and the mornings staying darker longer, it’s time for the last convergence of the summer! Labor Day Convergence will be held at Three Lakes Park (400 Sausiluta Dr, Richmond, VA 23227) at 7 am hosted by DaVille. Coffeteria and a continental breakfast to follow be provide by Fairlake Catering. Bring your SF’s, your coffee mugs and we will see you on the 3rd!

F3 Hampton Roads Pax, F3 Greenwood put out a challenge for all Pax across the country. We think this will be a great opportunity to take part in something awesome. Here’s the details: Who: Any and all pax across F3Nation When: August 2018 Where: Any and all regions across F3Nation What: F3Nation-wide competition to determine 2018 IronPax Details: Who is the strongest, fastest, most well-rounded pax across F3Nation? The IronPaxChallenge will hopefully serve to answer this question. Each Sunday (8/5, 8/12, 8/19, 8/26) during August, a new workout will be announced on Twitter – @F3IronPax – that is to be…

Eight Pax braved the “moist sunshine” this morning at StinkHill and were rewarded with a sense of satisfaction at a job well done, and as Cowboy put it, a ready made excuse for a mid afternoon nap. With one FNG (Finkley), who we have been EHing for some time, and one DR from Columbia, the morning was off to a good start. Warmarama SSH.                     20.        IC Thru the Tunnel. 20.        IC Merkins.               20.        IC…

9 PAX attended Hampton Roads Q School. The curriculum was incorporated into the regular #Ironclad beatdown. Hopefully, there was applicable information for the veteran as well as the VQ. A few extra truth nuggets not covered in the workout are in the backblast. The Thang Disclaimer A. I am not a professional. B. You are participating at your own risk C. You are responsible for your own well-being D. You are here voluntarily, and you are not paying to be here E. Know your limits and do the best you can Warmarama Side Straddle Hops (SSH) x25 In Cadence (IC)…

Gents, we are just over 2 weeks away from a great opportunity to demonstrate how impactful we can be.  Speed for Need will be traveling from Charlotte, NC to Virginia Beach, VA for a 5K sponsored by Surfers Healing on August 18.  The event will benefit the Autism Society, Tidewater Chapter and Surfers Healing, an organization that has been bringing children with autism to the ocean.  Here’s the thing, we need more PAX for this event … no sugar to coat this.  Fellas, we have an opportunity to use our somewhat “able” bodies to provide those who deal with disabilities, daily,…

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