F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

7 PAX made it out for a post-downpour for a 4/20 workout to get as high (up) as we can. To begin, YHC informed the PAX that whenever a car drove by, they were “PLAY IT COOL” by holding Al Gore position, pretending as though they were reading a paper. Warmarama (IC) SSH – 30Michael Phelps – 15Through the Tunnel – 15Toy Soldiers – 15Burpee OYO – 5SSH – 30 (again)Burpee OYO – 5 (again) Indian run around the block to the parking deck, bottom level. The Thang Elevator: Start on bottom level with 10 reps of following, add 10…

Three PAX posted for a rucking good time. Warmarrama – 5 Burpees OYO, Imberial Walker 10 IC, Through the Tunnel 10 IC, Michael Phelps – 10 IC, Squats 10 IC Thang – GORuck April Challange – Lucky 7, day 7 Ruck the lake stopping at each bench and perform 10 each – Ruck Dead Lifts, Walking Lunges & Ruck Mercians. Total of 10 Sets. Finished with no time for LBC’s!!!! Finished up with COT

4 PAX showed up in the mild temps with not a lot of chatter. Warmarama SSH – 30 ICArm Circles – 12 Each Way ICTTT – 15 ICImperial Walkers – 15 ICMerkins – 10 OYO The Thang Partner up with coupons for Dora. One PAX does exercises while the other runs, alternating between coupon exercise and LBCs for quad P: 50 Man Makers – 50 LBCs100 Overhead Press – 100 LBCs150 Merkins – 150 LBCs200 Squats – 200 LBCs250 Curls – 250 LBCs Finish with Mary ab exercises: American Hammers – 4 ct ICFlutter Kicks and Rosalitas – 4 ct…

2 DR PAX joined F3 Hampton Roads on a surprisingly dry morning. Judge Judy brought fellow vacationer, Homer, down from Williamsburg. The Thang: Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, and reverse lunges. Every 10 minutes (5:30, 5:40, 5:50, 6:00, and 6:10) perform 150 LBCs (750 total). Mosey to parking deck with coupons (aka cinder blocks). Circuit of 5 exercises and one runner. Exercises were shoulder presses with coupon, leg lifts, chest presses with coupon, Carolina Dry Docks, and curls. Rotate on runner who would go down one floor via the stairs and back up the ramp. Four floors if…

6 Strong PAX made it to Stinkhill and survived a beatdown before the rain came in. Warmarama: Side Straddle Hop, Imperial Walkers (in honor of the new Star Wars Trailer), Though the Tunnel, Michael Phelps, Arm Circles, lungs stretches, Lastly 50 in cadence LBC’s. The Thang: Mosey over to Kids Cove for a Hero WOD for Zachary Tellier. The WOD is as follows: 10 Burpees: 10 Burpees, 25 Merkins: 10 Burpees, 25 Merkins, 50 Lunges: 10 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s: 10 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s: 10 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s, 150…

The AO was is celebration of Funny car’s 56th birthday on April 8, 2019 WARM-A-RAMA In cadence- 11 Side straddle hops, 11 Imperial walkers, 11 Under the tunnel, 11 Monkey humpers, 11 Side straddle hops, 01 Burpee = 56 total THE THANG – The Circle of 56 Circle #1 – Run for 0.56 of a mile, 28 Merkins + 28 Freddy Mercurires = 56 total, 56 yard lunge walk, 56 yard sprint, 56 LBCs Circle #2 – Run for 0.56 of a mile, 28 Carolina Dry Docks + 28 American Hammers = 56 total, 56 yard Bear crawl, 56 yard…

2 PAX (YHC and Alaska, DR from Charlottesville) for what briefly appeared like it was going to be a solo outing. After Alaska figured out the admittedly confusing parking situation of Oyster Point, things got underway. Warmarama (IC) SSH – 30Imperial Walkers – 15Through the Tunnel – 15Burpess OYO – 5 Mosey to the pond for… The Thang A.L.A.R.M.: PAX alternated picking an exercise in the allotted category and do roughly 25 reps, running ¼ way around the pond between exercises: Arms: Dips CDDsPull-UpsCrabwalks up/around/down stairs Legs: Lunges, 4 ct.Squats (concentrate on form)Step-UpsGlobal Warming, 30 ct. out and back Abs: LBCs,…

Warm-a-rama Constant movement warm up, including run in place, Side Straddle Hops, Mercans, Mountain Climbers NCAA Tourny Burpees Follow me to the pond Daisy Chain around the pond with Pax doing SSH and end Pax doing Log Presses Then, Pax do Mercans, Bear Crawl up to end Pax doing Log Curls Ended on Pax Doing LBCs, Crab Walk to end Pax doing Log Squats Follow me to the flags In Teams of two, Pax did Log ups, over and downs while other Pax Ran to garage and back Next pairs did situps and lunges COT Centered on Understanding God’s will…

8 PAX showed up on a morning that actually felt like Spring for some block work. The name of the backblast comes from the note we received from Ferguson on our blocks at the end of the workout. Upon talking with them, they are to begin work on the parking deck soon and promised us they would move the blocks somewhere out of the way where we could find them. They definitely earned my respect today. Thank you Gunner for following up with them. The Thang: Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, and mountain climbers. Mosey to fountain with…

All, Come out 4/10/19 at 5:30 PM until the usual to Dreamliner’s home. He has graciously offered his house for the 2ndF. There will be corn hole boards, Can Jam, and other games. As always families are welcome. Food and Beverages are welcome but not required. As always it should be a good time. Looking forward to seeing everyone. Dreamliner’s address is 362 Bob White Parkway, Suffolk VA 23435.

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