Wednesday, December 12
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

5 PAX gathered at Bear County to honor our 41st president, George H W Bush. The workout was centered on 41. Warmarama – 41 reps of the following exercises: Side Straddle Hops, Imperial Walkers, Don Quixote, Squats. LBCs, and Freddy Mecurys. The Thang – Each Pax was responsible for selecting an exercise prior to a sprint or other type of run as decided by the Pax in charge for that round. However, each exercise had to include 41 reps. The distance of the run was 41 yards out and 41 yards back. Each Pax had the opportunity to select two…

7 PAX showed up for an epic beat down at Stinkhill. It was a a brisk 35 degrees and sunny. Warmaram: Side Straddle Hop, Imperial Walkers, Micheal Phelps, Good Mornings, Through the Tunnels. After that the PAX grabbed the sandbags and Kettle bells and moseyed over to the bathrooms. There the PAX endured rounds of intense strength exercises. The Thang: w/ 40/50lbs bag 15 Squats, 15 Kettle Bell Swings 35/20lbs, 40lb bag 15 Strict Press, 20 Big Boys and run to the top of Stinkhill for 20 American Hammers. Rinse and repeat AMRAP 20 mins. Round 2: 20 4 count…

11 PAX braved the cold and the blockades for a really random array of rolling, running, and recreation. Because it was Gunner’s 50th/HOF post, Lady Glitter Sparkles was in attendance (fortunately or unfortunately, depending on which PAX you ask), and she certainly made herself known. At least 4 times. Warmarama (IC) SSH – 30 Michael Phelps – 15 Hillbilly Walkers – 15 Through the Tunnel – 15 Indian Run around the block with Lady Glitter Sparkles. Back to the flags and then mosey to the pond. The Thang YHC re-introduced a workout of his own creation, called Dice of Death.…

Gents. Wednesday December 12th will be our inaugural 2ndF Hampton Roads Christmas gathering. Please come out and meet everyone. You and your family (M’s, 2.0’s, and four legged friends) are invited. We will have it at Farmhouse Brewing located in Virginia Beach on Kempsville Road behind Atlantic Shores Church. If you haven’t been to a 2ndF, this would be a great opportunity to come. The building is small but the outdoor area is enormous. There are fire-pits and a tent set up for the cold weather. Most PAX will start showing up by 5:30 and it will run until about…

YHC had to shoot from the hip as the Q this morning because the family spent last night putting up Christmas decorations.  6 dedicated PAX posted in the frigid gloom to participate. Warmarama:  SSH x 30, Imperial Walkers x 15, Don Quixote x 15, Good Mornings x 15 The Thang:  Mosey to first set of bleachers and run up over and down repeato to end.  Mosey around track to 2nd set of bleachers for same.  Mosey to pull up bars for a set of 11s consisting of Burpups and 4 count Squats.  Mosey to tennis courts for paint the lines…

As the title suggests YHCs goal was to either kick this lingering cold or splash merlot trying.  4 PAX turned into 8 total during the warmup.  Unfortunately YHC didnt splash merlot which would have been a first for a Q in F3 Hampton Roads. Warmarama:  Started with a standard warmup of various exercises. The Thang:  PAX moseyed to top deck of parking garage for a round of DORA.  The run portion was down to next level and back up the ramp.  PAX then moseyed back to field for Winner Winner Chicken Dinner.  Many PAX had not experienced that yet.  I…

Road closures and Christmas lights did not hinder the 8 PAX that took their daily red pill (#DRP) on Sat. Expect similar parking situation from now until Christmas. Best place to park is Marriot parking deck. The Thang: Extended warm-a-rama to account for reduced parking/road closures. Mosey to fountain. Revamped Iron PAX Week 1 Challenge (Partner style): PAX #1: 50 squats PAX #2: 40 big boy situps PAX #1: 30 merkins PAX #2: 20 Bonnie Blair’s (aka jump lunges) PAX #1: 10 burpees PAX #2: 10 burpees PAX #1: Run 1 lap around fountain Repeat four times with PAX switching…

GrowRuck 14 is coming to Richmond, VA on March 22-24, 2019. The cost to participate in the GrowRuck Tough Challenge is $150. This includes GrowSchool, GORUCK registration, a T-Shirt, and sweet patches. Please HC (hard-commit) by listing your name on the link below: https://docs.google.com/spreadsheets/d/1E2j2FkPr4czWanPyNQW5U4l66u_OvaB3FtOky1Lf7SA/edit?usp=sharing The link to officially register and pay will be available soon.  You will pay a $75 deposit in December and then another $75 final payment in February to reserve your spot, T-shirt, and patch. Your Event Q for the weekend is Honey Do from F3 Richmond. He’ll be responsible for organizing the weekend and making sure…

YHC chose to utilize this beautiful Saturday morning at StinkHill to celebrate his wonderful daughter’s birthday. Born 21 years ago at 10:10am today, Noel is, as are all children to their fathers, a blessing in my life.

10 PAX arrived at DDG ready to push themselves and burn off the remainder of their Thanksgiving Feasts. The weather was clear and brisk. The Thang Warmarama: 21s- SSH IC up to 5 and then all PAX must stop on 21 or the Q administers a penalty. Fortunately for the PAX on this morning, they all stopped simultaneously avoiding the penalty. Arm Circles- 10 Forward/10 Backwards IC Reverse Lunge- 15 IC Workout: YHC got the beatdown started by taking the PAX on a mosey around the DDG lake and arriving at the tennis court. Once on the court PAX lined…

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