Tuesday, November 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

4 PAX showed up for sandbag fun in the gloom. Little mumble chatter about this and that. It was more about the cooler temperatures. The Warmarama: Side Straddle Hop IC, Imperial Walkers IC, Arm Circles IC, Through the Tunnel IC, Steady Mosey around the parking lot. The Thang: 10 Min AMRAP: 10 Squat w/ 50 lbs, 10 Strict Press w/ 40 lbs,  5 Atlas Stone Toss, 10 Kettle Bell swings w/35 lbs and Run around the parking lot. Rinse and Repeat 10 AMRAP: 10 Lunges w/ 50 lbs, 10 Thrusters w/ 40 lbs,  10 Merkins,  10 Goblet Squats w/ 35…

While downrange to help out with Hurricane Florence, three F3HR PAX could not pass up the opportunity to workout in a perfect AO location on Sunday morning after the work day.  We were staying at YHC’s in-laws’ house, and there is a park directly behind their house that is a perfect spot for some F3 adventures.  Here’s how it went. Warmarama:  30x SSH, 10x Merkins (IC), 10x Hillbilly Walkers, One lap around the pond (approximately 1 km) The THANG:  Triple check. PAX 1 does inverted rows on parallel bars. PAX 2 holds Al Gore. PAX 3 (timer) does 15 burpees. …

Three F3HR PAX took the trip down to Wilmington, NC to assist with recovery efforts from Hurricane Florence.  We left Hampton Roads Friday evening after work and spent the night at YHC’s in-laws’ house.  At 0445 Saturday morning we hit the road again to drive to Wrightsville Beach where we joined F3 Cape Fear for a beatdown at their Baywatch AO.  This beatdown included a pretty brutal warmup followed by some lighthearted relays out on the beach.  Fellowship was good and Hampton Roads was represented well with Average Joe on a winning relay team and coming home with a commemorative…

Brothers! Lug Nut and I need your (yes YOUR) help. In one month, the Richmond Community Toolbank is hosting our annual fundraiser, Hammers & Ales. We need you, your Ms AND your friends to make this the success it deserves to be. Over the next month YHC will be spreading the Hammers & Ales good news to the popped collars of Tuckahoe, to the gluten free hipsters of Richmond Proper, to the Wildlings of DaVille, and to the reddened necks of my native SOJ. Our goal is to get more than 250 people to attend this year, so we need…

Six strong show up to Ironclad on Saturday to continue the walk down the exercise list. Warmarama: 30 Side Straddle Hops, 10 Little Baby Armcircles both directions, 10 Michael Phelps, 20 Prisoner Squats, 5 Burpees. Elf on Shelf: Hard to grip a wet coupon but otherwise an alright exercise. Elvis meets Forrest: Interesting idea, but otherwise just a funny way to do lounges. Empty Wheelbarrow: Normal wheel barrow except PAX on the ground walk belly up. Very good possibility I will use this one in the future. Escalator: Not much of a routine, but the first big challenge of the…

8 PAX gathered for Gandalf’s Hall of Fame induction at Stinkhill. There was much chatter about the epic 7 hour Game 3 from last night. The grass was wet and muddy from the down pour from the day before. Lady Glitter Sparkles was introduced to the newer PAX. They were warned about the rule of LGS. YHC knew good and well that the PAX would have to pay due to the beatdown that was going to go down. Warmaram: Side Straddle Hop IC, Imperial Walkers IC, Through the Tunnel IC, Arm circles IC Thang: Mosey to the grass area next…

6 Pax arrived to try out their own Quack, Quack, Honk with the long awaited Duck Jousting as we progress through the exicon list. Warmarama: Arm Circles- forward and reverse IC 4 count 10 each Michael Phelps- IC 10 Through the tunnel- IC 10 SSH- IC 25 Hillbilly Walkers- IC 15 The Thang: progression through exercises with mosey around pond after Duck and Weave, including duck walk across the bridge. Dr. W Routine Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like…

Folk, This may be a first for F3 RVA. Grizzly, aka Chuck Friend, pass away on Tuesday after a year long battle with gallbladder cancer. To me, he was a friend, a neighbor, and a protector of this great country. Grizzly posted to grid iron in the early days, along with his neighbor Short Shank (maybe the worst F3 name ever).  He was always in great spirit and maximum effort, even if it was a ground pounding. Grizzly’s obituary reads as follows: FRIEND, Charles Lunsford, 58, lost his battle with gallbladder cancer on October 23, 2018. He was preceded in…

Warmarama (7 min) – 15 Side Straddle Hops (4 Count, In Cadence) 1 Burppe 15 Arm Circles (Forward, 4-Count, IC) 2 Burpees 10 Abagodas (4-Count, IC) 3 Burpees 10 Air Squats Holds (4-Count, IC) 4 Burpees 15 Arm Circles (Backward, 4-Count, IC) 5 Burpees Workout #1 (20 min) Run around lake to the first shelter.  Alternating at each bench, do 10 Merkins, then run backwards to next bench.  At next bench do 10 Step-Ups, then run forward.  Continue until Pax reaches first shelter. Workout #2 (10 min) Jack and Jill of Pull Ups, run up the hill and do…

8 PAX were present for the continued slog through the ABCs of the Exicon, but as YHC has made known certain irritations with the endeavor, modifications were made such that some exercises were combined, and others were done out of order. That said, the following exercises were completed in some form or fashion: Dora 1-2-3 Partner, Run, Routine Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are…

1 2 3 4 57