F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

7 Strong this morning at Stinkhill. The PAX has continued to show up in numbers. Some mumble chatter about the chances of hopeful LA Dodgers making it to the World Series. However they have a tough Game 7 tonight. Warmarama: Side Straddle Hope IC 25, Imperial Walkers IC 20, Through the Tunnel IC 15, Good Mornings QC The Thang: Slow steady mossy around Stinkhillto the Field. There the PAX endured Black Jack with Merkins and Squats. After that the PAX mosey up Stinkhill for some Mary at the top. American Hammer, Flutter Kicks, Big Boys. After that Mosey back to…

F3 Hampton Roads is turning two years old. We will be converging on our original AO (#StinkHill, Mount Trashmore Park). There will NOT be a #Ironclad workout that Saturday. ALL PAX at #StinkHill. Significant others (Ms) and children (2.0s) encouraged to attend 2ndF (Fellowship) event after workout (see below). If you can get them out of bed, bring your 2.0 with you to the workout. Directions: Shovel Flags (Beginning and Ending of Workout): https://goo.gl/maps/zFdZXjVczsF2 Shelter (2ndF): https://goo.gl/maps/n3fAJRkiPH22 Timeline: 0700-0800: Workout 0800-0810: Circle of Trust 0810-0830: Setup 2ndF event at shelter 0830-until: Fellowship, food (see note below), and games (Cornhole, CanJam,…

9 PAX arrived at QQH representing their determination and selflessness to fellow PAX. The weather was gorgeous but pre-beatdown wind chill was at full force and YHC couldn’t wait to get started. At the start YHC continued the Hampton Roads challenge of tackling the F3 Nation exercise list. The Thang Warmarama was bypassed and YHC got things kicked-off with Deconstructed Burpees and PAX eagerly worked their way through Do-ah-diddy. Deconstructed Burpees Routine The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins,…

9 strong.  Gentle stroll with rucks, littered with a few Exercises.   Tatanka from Orlando (Mcgruff’s brother-in-law) guest visit.

3 PAX turned into 6 PAX by 5:31 to continue working through the exercise list on this glorious, gloomy morning. Warmarama:  30 SSHs, Pick up in list at DaVinci Cartwheel x 2 The Thang:  Mosey to football field to start Death Star and finish with Deck of Death. DaVinci Cartwheel Begin in a low squat. Reach across with both hands, placing your left hand next to your right foot and your right hand a bit further off. Push off with your feet, lift your hips over your shoulders into a mini tucked handstand, then (as gracefully as possible) put your…

YHC (your humble correspondent) rose early Sunday morning in anticipation of the #SlothHill beatdown. A quick check of the Q schedule revealed this morning’s leader would be Scully. YHC found this a little strange (Scully was in Milwaukee the day prior watching his son and the Dodgers beat the Brewers in game 2); however, the assumption (never assume) was made that he must have caught a flight back after the game (the game was in the afternoon). This was not the case as was discovered while gathered around the shovel flags. YHC and SubMac proceeded with a hot potato. Side…

Beautiful cool morning for 9 posting with two FNGs – Maximus & Iron man. Lady glitty sparkles made her debut for Average Joe. Coupons were handed out to all (cinder blocks).  McGruff(20#) and Average Joe wore rucks to work in miles for upcoming rucks. Warmarama – 14 count on all — Calf streatch on block (7 each leg), in/out leg roll, side straddle reach (7 each side), speed bag (4 count ), brick toe tap (4 count), ground quad/shin streatch (4 count) Thang – mozy/ruck around the lake and hill with coupon stopping to perform following: superman maker (1), Squat…

This morning at Ironclad was a co-Q with Funny car leading the warmarama and Circle of Trust and Gunner leading the Thang.  Warmarama exercises included side straddle hop, imperial walkers, Abe Vigodas, good mornings, arm circles, merkins, and Bobby Hurley’s.  For The Thang Gunner had the PAX continue the exercises listed on the F3 website. We are currently in the Cs. We did the exercises starting with Cinder Block Slides and ending with Copperhead Squats. Coupons were used for several exercises many of which included some variation of a burpee.  Funny car led the COT which included FNG Rick Perry…

For all of those who are interested and available to go with me, I am planning a trip to Wilmington, NC to assist in hurricane Florence recovery and donate time and goods for the weekend of 10/26-10/28.  Here is the basic plan: Friday 10/26: Load up the trucks and leave Hampton Roads after work (approx. 6pm). Drive to my in-laws’ house in Angier, NC (arrive approx. 9:30pm).  They have plenty of room for anyone that wants to come (they can comfortably house about 15 visitors).  We will spend the night there. Saturday 10/27: Get up early on Saturday morning to…

11x PAX showed up this AM to a pre-Hurricane beatdown at QQH. A-Z F3 continued working from Charles Branson through the Ciabatta. WARMORAMA: SSH, Arm-Circles, Chinook Squats, Cheerleaders, Cherkins, Chilly Jacks, Chicken Peckers, followed by a round of Chumbaburpees. Which included Side-Stradle Hopping to the beat of Tubthumber by Chumbawamba with dropping a Burpee each time you hear “I get knocked down, then get up again.” THE THING: Charles Bronsons to squash the mumble chatter, followed by Ciabatta Abs. COT: Romans 12:6-12 6 We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy…

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