F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

8 PAX made it out for the inaugural workout of our new AO, #TheReef. The ground was wet but spirits were not dampened. Warmarama (IC) SSH – 25Arm Circles – 15/15Squat – 15Through the Tunnel – 10Burpee – 5 Indian run around the block and back to the flags. The Thang Rochamburpees: With a partner, hold chillicut plant position and Rochambeau (Rock-Paper-Scissors) for the win. Winner does 1 Merkin, loser does 1 Burpee. For ties, both do Merkin. Rinse and repeat, each time adding 1 to reps until you reach 10. Mosey to pond to for… Elevens: 10 Big Boys…

4 PAX Strong at Stinkhill. The paving of the parking lot is proving to be vexing. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnel, Arm Circles, Michael Phelps, Air Squats. The Thang: Mosey around the lake and hill every so often stopping to knock out Burpees, Airs Squats, American Hammers. PAX did this all the way back to Kids Cove they took part in MARY: LBC’s, Rosalitas, Leg Raises, Flutter Kicks, Big Boys. After that the PAX moseyed up the hill to the Rock Pile for some Biceps, Triceps, and shoulders. Curls, Over Head Press, Triceps Exten., and Over…

Warm-A-Rama SSH Through the tunnel Wide Through the tunnel Imperial Walker Arm Circles Mercans Mt. Climbers Burpees Indian Run to the Pond Partner up, one Pax heads around the pond, the other does the exercise and when done catches the partner Bear Crawl and Worst Mercan Ever Crab Walk and Burpees Lunge Walk and Squat Jumps Bear Crawl and Step Ups Then Mosey around the pond doing some exercises: Burpees Push Ups Plank Jacks LBCs Flutter Kicks American Hammers Crunchy Frogs COT Romans: 18 And I know that nothing good lives in me, that is, in my sinful nature. I…

6 Pax showed with no Q in sight. Marvel (AKA YHC#1) quickly picked up the slack and took us through a warm up of SSH, Michael Phelps, TTT, 5 Burpees OYO and a quick mosey around the lake. The Thang Musket (AKA YHC#2) had an extra Q in the truck (see Backblast for Beautiful Day in the Neighborhood). Pax paired up for a Diego (cousin of Dora). 1 partner runs while the other does a series of exercises. When the running partner gets back he picks up where the first partner left off. 100 Merkins150 OH Press with Coupon200 LBCs250…

Warmarama SSH 30 IC Hillbilly Walkers 20 IC Arm Circles 10 Fwd/10 Back IC Michael Phelps 15 IC The Thang YHC started things off by having PAX mosey to the back of Bear Country around the track. We then headed over and painted the faded lines of all six tennis courts. Immediately following art class, PAX completed a set of Andre Agassi’s Bear Crawl style. YHC then had PAX mosey over to the goal line for a little competition. Two cones were setup about 100ft apart, Pax were split into 3 teams, and each team got a ball. Prior to…

9 PAX strong this rain free morning to try out my wife’s Valentine’s Day gift to me, a set of F3 cards. Nothing says love like the gift of never ending merkins. Warmarama – SSH, Imperial Walkers, Shoulder Circles, Through the Tunnel and a mosey around the lake. The Thang The fun began when the first card was flipped. The deck was stacked with various merkins (Ranger, Derkins, Chuck Norris, Wide, and Inclines), laps around the club house, squats, SSH, Mountain Climbers, and lunges. Countarama, Namearama, COT Galatians 5:22-23 – But the fruit of the Spirit is love, joy, peace,…

RVA Pax – Even though there is still time to sign up for the Ruck event starting on Saturday evening 3/23 if you cannot participate (or are too scared to try) then you can still participate in the other activities: Friday Night 3/22 – Happy Hour at Triple Crossing (VCU location – 113 S Foushee) starting around 6ish. Come out and meet up with PAX coming in from out of town. Saturday Morning Dogpile @ 7 AM – The Q will be DREDD from CLT. We’ve told him this is F3 Nation’s best AO. We need 50+ PAX there to…

9 PAX braved the mire for a random workout that seemed to go on forever. Warmarama (IC) SSH – 27Arm Circles – 12/12Hillbilly Walkers – 18Through the Tunnel – 13Burpee – 11 OYO Mosey parking deck, second floor. The Thang F3 Dice with various exercises on them. Roll both, one die’s number = the other die’s reps. Run to far side of garage, rinse and repeat, made our way up the parking garage all the way to the top. Slow mosey down one level and partner up for a Dora: 100 HR Merkins200 Mountain Climbers300 LBCs For Quad P, run…

5 PAX were out on this beautiful rainy morning, which led to a 3rd change in planned Q. One for dry conditions, one for wet and one for storming (which forecast said 100% chance but never happened). Warmarama (IC) SSH – 25Through the Tunnel – 12Imperial Walkers – 15Michael Phelps – 15Then a mosey around the lake Thang 1 PAX does burpees while others do AMRAP on assorted exercises: Step UpsAbyss MerkinsLBCsShoulder TapsRound 1 – 15 Burpees, Round 2 – 10 Burpees, Round 3 – 5 Burpees 1 Pax does 10 4×4’s while others do AMRAP on assorted exercises using…

Warm-a-rama (all exercises in cadence): Side Straddle Hop (20 reps), Squats (15 reps), Imperial Walkers (10 reps), Thru the Tunnel (10 reps), Michael Phelps (10 repos), Merkins (10 repos), Snow Angels (10 reps), 10 Burpees on your own. The Thang – The PAX ran around the parking lot and then gathered in front of the school. Exercises were taken from two issues of Men’s Health magazine. For each exercise the PAX did as many reps as they could in one minute. The first set of exercises was “The Body Weight Burner” and included the following: Pushup to Downward Dog, Spider-Man…

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