F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

This whole workout was made on the fly, as in flying from Houston to Norfolk and made up during the workout. Warm-a-rama Warm up DORA with 50 Each, Arm Circles, Through the Tunnel, Side Straddle Hop, Imperial Walker, Burpee To the Garage! Climbing 10 Count of Jack Webb Mercans which is easier said than done. And no Burpees! Up one Level 150 Plank Jack DORA while partner runs the stairs. Up One Level 200 Squat DORA while partner runs the stairs instead of the worst Mercans Ever! Up One Level 250 Mercans while partner runs the stairs. Up One Level…

Three gathered at the Reef Monday morning. Total of 200 LBC’s to help end April’s QuadP. YHC was still a little beat up from the weekend’s ruck at Tar Jacket Ridge, but the PAX managed to hold a solid beat down. Warmarama: SSH, Squats, Merkins, Mountain Climbers, LBCs The Thang: Mosey to the far parking deck for two sets of Jacob’s Ladder. The first went up to 7 Burpees. The second used LBCs. Moseyed back to the field near the flag. PAX Bernie Sandered to the wall, sprinted forward, completed X amount of Carolina Dry Docks, then held plank until…

9 PAX including an FNG (Bing) arrived to Bear Country ready to work. It was legitimately 70 degrees and sunny. Warmarama• SSHs 25 IC• Flappy Squats 20 IC• Jump Rope 20 IC; exercise is carried out as if you had a rope in hand.• Arm Circles 10Fwd/10Bwd IC WorkoutPAX went on a mosey around the Bear Country parking lot then recovered near the flag. YHC then pulled a Icosahedron (20 sided die) with a letter from the alphabet on each side. PAX took turns rolling the die and whatever letter was rolled a exercise or routine with that letter was…

3.5 PAX made it out on a perfect morning (a back injury led to us having only 1/2 a SpaceMonkey). YAC gives up trying to guess how many PAX will show up for a given workout. Warmarama  SSH – 30TTT – 20Michael Phelps – 15Merkins – 10 OYO Mosey around the lake. On the way back grab a couple of coupons and head to the tennis courts. The Thang  PAX pair up for BOMBS (B)urpee – 50(O)verhead Press – 100(M)erkins – 150(B)ig Boy Situps – 200(S)ome more Overhead Press – 250 Mosey to the Picnic Tables. 1 Pax calls out…

6 PAX made it out on a bright sunny morning (we picked up a straggler toward the end of the workout). A little different beginning the workout in the daylight. Warmarama (IC) SSH – 30DQs – 12 (Stopped early because of the terrible counting in Spanish)Michael Phelps – 15Through the Tunnel – 15Burpees (OYO) – 5 Indian Run to the top floor of the parking garage The Thang Everyone paired up for mini Doras. One person runs (either to the other end of the garage, up and down the ramp or down and then back up the stairs): Burpee/LBCs/SquatsMerkins/LBCs/LungesCDCs/LBCs/Reverse LungesShoulder…

8 PAX (including one DR, Pyro from Jacksonville) made it out to the less-gloomy-than-it-has-been gloom for an adoption-and-Agassis bonanza. Warmarama (IC) SSH – 30Michael Phelps – 20Through the Tunnel – 10Toy Soldiers – 15Burpees (OYO) – 5 Mosey around the pond and to the tennis courts. Agassis 3x. Mosey to the flags where the coupons were waiting. The Thang ADOPT A BLOCK – Partner up; PAX and their partner have just adopted a coupon (YHC heard one pair name their’s ‘Cindy’) and now have to keep it off the ground for the duration of the workout, 5 penalty burpees if…

YHC showed up hoping and fearing that he was not going to be flying solo, but prepared for said circumstance which ended up as the reality. Warmarama: SSH – 30Stretching The Thang In preparation for a potential 5k in late May, YHC decided to work on some endurance running, and so pounded out roughly that distance by running around most of the apartments at the AO location, up and down on parking garage, and around the pond once. Moved on to LBCs, 100 reps with a run around the pond between. Completed 5 times with an extra 515 reps thrown…

It was a gorgeous 55 degrees and seven PAX arrived eager to burn away those Easter calories. Warmarama 25 SSHs IC 20 Michael Phelps IC 10Fwd/10Back IC 12 Pickle Pounders ICWorkoutLed PAX on a quick mosey around the DDG pond and then mustered up at the tennis courts to continue the beatdown. YHC utilized the 7 of Diamonds Routine on a tennis court vice baseball diamond and substituted running with lunges for full PAX participation. For the first round, do 7 reps of an exercise (Burpees) at each of the 4 corners with a lunge in between corners. Each round,…

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

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