F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

4 Beach Warriors and 1 Down-ranger arrived at a soaked Mount Trashmore to get their Sunday started off right. The F3 Hampton Roads App said it was 75 and Sunny but YHC’s RVA app said it was 70 and Sunny. YHC trust the RVA app. Some Shovel Flags were planted and the PAX got to work. This is how it went down COP (ALL IC) – SSH, Cherry Pickers, Hillbillies, DQ, LBC’s, Heels to Haven, Merkins THANG Mosey around the AO and up the stairs to top of the hill Triple Check –  Two are doing Wilson’s Boxing Dying Cockroach…

6 PAX took their daily red pill (#DRP) and put F3’s 3rd Core Principle into action (F3 workouts are held outdoors, rain or shine, hot or cold). They choose to do the hard thing, to beat the fartsack and post, making it easier for the rest of us to do the same thing. #Tclaps. They may have regretted it somewhat as YHC lead them into the valley of goose poop. The Thang: Warm-a-rama: Side straddle hops Michael Phelps Through-the-tunnels Yul Brynner: Magnificent Seven Merkins. Progress through 7 different types of merkins without stopping/holding plank between each one: Carolina Dry Dock…

Warmarama:  SSH, Arm Circles, Through the Tunnel The Thang:   Circuits.  45 sec on with 15 sec rest to get to next station/exercise.  Exercises were Burpee Box Jumps, Overhead Claps, 4x4s, BBS, Hand Release Merkins, Plank, Curls, LBCs, Bear Crawl out Crawl Bear back. COT:  YHC shared how his 10 yr old, the oldest, has been pushing boundaries, lying, and sneaking electronics lately.  YHC grew up in household where if you did something wrong you automatically got punished with no exceptions.  Most of the time YHC remembers that did not work well to prevent it happening again.  So YHC is really…

3 PAX for Ruckhill this morning. Sun Spot joined us from PA. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnel, Air Squats The Thang: Moseyed to the second set of stairs. There PAX did 10 Merkins, 20 Squats, Up and Down stairs 4 rounds; Moseyed to Kids Cove for 20 Inclined Merkins, 20 Lunges and jog around the park. Moseyed back to COT for some MARY. Once at COT PAX performed Flutter Kicks, American Hammer, LBC’s, and Bog Boys. Countarama, Namearama, and reminder of Growruck coming up in March.

4 PAX exited the fart sack to grind it at Stankhill. Warmama: Side Straddle Hop, Imperial Walkers, Through the Tunnel, Michael Phelps The Thang: AMRAP 1: 10 Thrusters, 20 Merkins, 20 American Hammers, Ran around the parking lot, AMRAP 2:  20 Squats, 20 LBC’s , Suicide Sprints; PAX then moseyed down the bike path stopping every so often they would stop and do 20 Dips and 20 Carolina Dry Docks. Countarma, Namearama, Reminder of 2ndF and push for Growruck.

5 PAX gathered at Bear County to honor our 41st president, George H W Bush. The workout was centered on 41. Warmarama – 41 reps of the following exercises: Side Straddle Hops, Imperial Walkers, Don Quixote, Squats. LBCs, and Freddy Mecurys. The Thang – Each Pax was responsible for selecting an exercise prior to a sprint or other type of run as decided by the Pax in charge for that round. However, each exercise had to include 41 reps. The distance of the run was 41 yards out and 41 yards back. Each Pax had the opportunity to select two…

7 PAX showed up for an epic beat down at Stinkhill. It was a a brisk 35 degrees and sunny. Warmaram: Side Straddle Hop, Imperial Walkers, Micheal Phelps, Good Mornings, Through the Tunnels. After that the PAX grabbed the sandbags and Kettle bells and moseyed over to the bathrooms. There the PAX endured rounds of intense strength exercises. The Thang: w/ 40/50lbs bag 15 Squats, 15 Kettle Bell Swings 35/20lbs, 40lb bag 15 Strict Press, 20 Big Boys and run to the top of Stinkhill for 20 American Hammers. Rinse and repeat AMRAP 20 mins. Round 2: 20 4 count…

11 PAX braved the cold and the blockades for a really random array of rolling, running, and recreation. Because it was Gunner’s 50th/HOF post, Lady Glitter Sparkles was in attendance (fortunately or unfortunately, depending on which PAX you ask), and she certainly made herself known. At least 4 times. Warmarama (IC) SSH – 30 Michael Phelps – 15 Hillbilly Walkers – 15 Through the Tunnel – 15 Indian Run around the block with Lady Glitter Sparkles. Back to the flags and then mosey to the pond. The Thang YHC re-introduced a workout of his own creation, called Dice of Death.…

Gents. Wednesday December 12th will be our inaugural 2ndF Hampton Roads Christmas gathering. Please come out and meet everyone. You and your family (M’s, 2.0’s, and four legged friends) are invited. We will have it at Farmhouse Brewing located in Virginia Beach on Kempsville Road behind Atlantic Shores Church. If you haven’t been to a 2ndF, this would be a great opportunity to come. The building is small but the outdoor area is enormous. There are fire-pits and a tent set up for the cold weather. Most PAX will start showing up by 5:30 and it will run until about…

YHC had to shoot from the hip as the Q this morning because the family spent last night putting up Christmas decorations.  6 dedicated PAX posted in the frigid gloom to participate. Warmarama:  SSH x 30, Imperial Walkers x 15, Don Quixote x 15, Good Mornings x 15 The Thang:  Mosey to first set of bleachers and run up over and down repeato to end.  Mosey around track to 2nd set of bleachers for same.  Mosey to pull up bars for a set of 11s consisting of Burpups and 4 count Squats.  Mosey to tennis courts for paint the lines…

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