F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

PAX, 2018 was an amazing year in F3 Hampton Roads. This is due to the hard work put in by the High Impact Men (HIM) of the area. Thank you for all you have done to grow this region. Below you will find important announcements and links as we move into the next year. Let’s make 2019 even better than this year. Keep giving it away and always be headlocking (#ABH).   1stF (Fitness): New Years Day Convergence, 7 a.m. to 8 a.m. TOMORROW, Western Branch Middle School, Chesapeake, VA. NO workouts at #DuckDuckGoose (Carrollton) or #StankHill (Virginia Beach). Launch of…

Today we inducted our 21st PAX to the F3 Hampton Roads Hall of Fame #HOF. Congratulations to Catapult. https://www.facebook.com/groups/1812233875661530/permalink/2248489905369256/ YHC had the opportunity to post downrange in Winston-Salem, NC over Christmas. One day was a double down (0530 and 0700). Today was a mash-up of these two workouts with a few personal touches thrown in (cinder blocks, partners during burpee mile, and Christmas memory during team relays). Here is the rest of what took place.. The Thang: Warm-a-rama: SSH, Abe Vigoda, through-the-tunnel, forward arm circle, reverse arm circle, over head claps. Mosey with coupons (aka cinder blocks) to the wall on the…

7 Pax made it to Ruckhill for a beat down.   This included 2 pax from CARPEX showed up as well. It was dark ad a brisk 30 degrees. Warmarama: Side Straddle Hop, Merkins, Through the tunnel, Imperial Walkers The Thang: Pax moseyed over to the first set of stairs w/ sandbags. There they partnered up for some grueling AMRAPs. AMRAP 1:  Partner 1 Squats w/ Sandbags, Partner 2 ascended to the top of Ruckhill to do 20 4 count LBC’s. Rinse and Repeat AMRAP 2: Partner 1 10 Push Press w/ sandbags, 20 Merkins and hold plank, Partner 2 ascended…

5 Pax woke up early to throw out the Christmas wrapping paper and boxes and just happened to end up at an F3 Work out. In celebration of saying goodbye to 2018 and hello to 2019, all exercises are sets of 18 or 19 reps. Warm-a-rama Side Straddle Hops Through the Tunnel Imperial Walkers Arm Circles Mosey to Track Doing some laps around the track, with some bear crawls and crab walks thrown in for a little bit of fun. Stopped and did some pairs of exercises. Burpees, Planks Mercins, Squats Dips, Carolina Dry Docks Alt. Shoulder Taps, Lunges Pullups,…

19 PAX showed up for our Christmas Eve convergence at Bear Country including 4 FNGs, two 2.0s, and a PAX (Darby) from Raleigh  WARM-A-RAMA – All warm-up exercises in cadence with a 12 count: Side straddle hops, Imperial Walkers, Good Morning, Michael Phelps, Squats.  THE THANG – Mosey to the track at Western Branch High School for the “12 Days of F3”. Three laps around the track stopping every quarter of the track. At each stop a we did Dealer’s Choice with a different PAX selecting an exercise with the stipulation it had to have 12 reps. After the exercise the PAX…

There was a bunch of mumbel chatter this morning in the gloom.  A brisk windy 47 degrees. Warmarama SSH IC 25 Cherry Pickers IC 15 Michael Phelps IC 15 Crab Cakes IC 15 And last a modified Slaughter Starter 10 Burpees OYO. The Thang Take 3 coupons and mosey to top floor of parking garage . Iron Pax Challenge infused Dora. 100 man maker’s 200 kettle bell swings 300 Curls Mosey to next level near the stairs for COP.  Using coupon 50 squats, 30 Big boy sit-ups, 10 Merkins around the circle. Musket breaks a coupon. Lol by then it…

5 Strong Pax posted at Stinkhill this morning. The wind was blowing and the cooler temperature was present. Warmarama: Side Straddle Hop, Imperial Walkers, Through the tunnel, Arm Circles The Thang: Pax moseyed to Kids Cove for 12 days of Christmas. 1 Lap around KC, 2 Man Makers, 3 Leg raises, 4 Burpees, 5 Box Cutters, 6 Hand Release Merkins, 7 American Hammers, 8 Squat Jumps, 9 Big Boys, 10 Merkins, 11 LBC, 12 4 CT Air Squats. Mosey up Stinkhill for some Mary, American Hammers, Flutter Kicks, Bog Boys, LBC’s.  Then mosey to the rock pile for some Bi’s,…

6 PAX posted in the misty gloom for the debut of YHCs F3 sandbags. Warmarama:  SSHs, Good Mornings, Finkle Swings The Thang:  Each PAX grabbed a sandbag out of YHCs truck and moseyed to the picnic tables for the following series of exercises:  Overhead Squats, Curls, Bent Over Rows, Tricep Press,  Shoulder to Shoulder Press, Teddy Bear Squat (Named by Marvel), Overhead Step Ups, Staggered Merkins, American Hammers, BBS Toss (both PAX on 6 performing BBS when sandbag is tossed to them).  PAX walked/moseyed 1 lap around pond with sandbags.  A 2nd round of the exercises were performed with this…

9 Pax braved the nippiness for an Eighteen-themed workout. At one point mumble chatter was so high YHC forgot the count. Warmarama (IC) SSH – 36 Michael Phelps – 18 Imperial Walkers – 18 Through the Tunnel – 18 Mosey around the pond to the dock, stop and do 18 LBCs IC. Continue around the pond to the clubhouse. The Thang A Field of Dreams-esque workout where the PAX divided into one of the following six stations and completed AMRAP of that stations workout until the PAX at the pull-up station completed 18 reps. From person experience and from what…

This was Musket’s first Q. Thanks to Dreamliner and the more experienced men in the group that helped keep it between the guardrails. Warm-a-rama Side Straddle Hops Merkins Shoulder Circles Merkins Imperial Walkers Merkins Don Quixotes Mericans THE THING Burpee Dock Mile: Squats, Whacky Jacks, Box Cutters, Merkins, Flutter Kicks, Burpees, Tennis Court Elevators: 10x Squats, 20x Push-Ups, 30x LBCs, 40x Mountain Climbers Sprint the long axis on the court and Lunge the short axis RING OF FIRE Flutter Kicks, Leg Lifts, Big-Boys Christmas Eve Convergence, 7 a.m. to 8 a.m., Western Branch Middle School, Chesapeake, VA COT James 1:19…

1 2 3 4 61