F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

In honor of President’s Day, 7 Pax arrived to learn a few things about Presidential history. The ThangWarmarama30 SSH IC20 Flappy Squats IC. The idea for this exercise came from my son. We were in the store and I saw him doing a squat while flapping his arms. I asked “what do you call that” and he stated without hesitation “Flappy Squats.” Pax found it hard not to laugh. 15 Windmills IC15 Michael Phelps ICWorkoutAs usual we got things started off by taking a mosey around the DDG pound. Next, YHC thought it would be important to teach fellow PAX…

Warmarama 30 SSH IC 25 Imperial Walkers IC 20 Michael Phelps IC 15 Submac Shrugged fwd and backwards 10 Thru the Tunnel 5 Burpees OYO The Thang 1 Mile Run around fountain. To add to everyone’s Quad P. Then split into 2 6 Pax groups for 2 laps around the pound stopping at every flower bed to do 20 counts of Box Cutters, Flutter Kicks, Sweat Angels, ending with Big Boys. Next 2 laps same groups 20 count Merkins, Derkins, Incline Merkins, ending in Elbow Plank at every flower bed. Mosey back to flag for some COP using the list…

10 PAX braved the gloom on St. Valentine’s Day, throwing off YHC’s plans slightly, with Musket’s extra coupon coming in handy. Pun intended. Warmarama (IC)  SSH – 25Arm Circles – 10/10Mountain Climbers – 15Through the Tunnel – 10Burpee – 5 OYO Mosey 2 laps around the lake (counter-clockwise 1.26 miles for QuadP). Grab coupons and mosey to clubhouse. The Thang AMRAP exercise with 9 stations, odd man out runs to end of dock and back: CurlsGoblet SquatsBench PressPull-ups (on playground)Overhead PressesBig boysStep-upsDipsMerkins Mission Impossible x3. Growing Pains Abs: LBCs (30, 4 ct.)Big Boys (30)Superman (30 seconds) COT “By this we…

3 FNG’s were indoctrinated at Stankhill this morning. PAX welcomed Vetter, Jitter Bug, and DropStep. Vetter stated that he found F3 on the web and then read the article in Men’s Health. He EH’d two other men and brought them with him. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnel, Arm circles. The Thang: PAX ran a mile for the Quad P and then moseyed over to the second set of stairs. There they performed through 20 American Hammers IC and the ascended to the stairs to knock out 10 Merkins. Rinse and Repeat. After that the PAX ran…

5 PAX arrived to celebrate YHCs one year F3 anniversary. The weather as usual was perfect. I am so thankful I took the opportunity one year ago to participate in my first workout. The Thang Warmarama 30 SSHs 4ct IC 20 Forward / Backward 4ct IC 10 Finkel Swings each leg 4ct IC 20 Squats 4ct ICWorkout The beatdown tied in this month’s Quad P. YHC led the PAX on a 1.2 mile run around the QQH pond. Immediately following the run, PAX partnered up for the next phase of the beatdown. PAX completed 10 Abyss Merkins while partner held…

7 Pax showed up for a bitter cold and windy edition for Stinkhill. Scully and Sunshine were first to arrive to log miles in for the Quad P and Run Ranger Run. Warmarama: Side Straddle Hop, Imperial Walkers, Arm Circles, Through the Tunnel, Merkins The Thang: 1 Mile run around the parking lot. AMRAP: LBC’s, Squats, Push Press, Kettle Bell Swings all with different sandbags and then Run a lap. After that the PAX moseyed over to Kids Cove for Jacobs Ladder: 10 Merkins, 10 Big Boys and then run up ridge and back. 20 more of each and so…

It was a blustery 37 degrees out as 6 PAX gathered around the flag. Caused a lot of confusion on how to dress for the morning. Warmarama: 30 Side Straddle Hop, 10 Arm Circles each way, and 15 Through The Tunnel. Tried a little music (burpees to Sting’s Roxanne), but the live version wasn’t doing it for the group so we wrapped it up and jumped into The Thang. The Thang: Indian Run around the lake (skip Bear Crawl Bridge this go round) for warmup stopping at the first bench. 2nd time around the lake stopped at each bench for…

11PAX on the 28degree crispy, frozen puddles, chilled concrete morning at Ironclad. Warmarama: SSH, Arm circles, Don Quixotes. The Thang: 1lap Indian Run back to flags. Grab coupons and partner up. (Modified Dora, timed and rep your heart out, 20sec rest between) 8 exercises/6mins per exercise. Start off with merkins, squats, big boys, coupon overhead presses, American hammers, Carolina drydocks, forearm planks, and finally some burpees. COT: Countarama, Namearama. Reminder of Ruck/Bible study Thursdays at Dreamliners, and signups for GrowRuck. 1 Corinthians 12:17-18 KJV [17] If the whole body were an eye, where were the hearing? If the whole were hearing, where…

5 PAX showed up for a frost bite beatdown. It was a whopping 24 degrees at Stinkhill. Warmarama: Side Straddle hop, Imperial Walkers, Arm circles, and Through the tunnel. The Thang: In the Parking lot the PAX warmed up with 21/ Black Jack. Sprint 25 yards and performed 20 airs squats than ran back to the start for 1 Big boys. Rinse and Repeat until 20 Big Boys and 1 Air squats. The PAX then moseyed one to Kids Cove for some more work. There the PAX performed 20 Urkins, 20 Dips then lap around KC. Once back to the…

In an attempt to keep the 4 PAX attending warm and cozy, YHC threw out what he had planned and opted for a lighthearted fun-for-all-ages card game. Warmarama (IC)  SSH – 25 Arm Circles – 10/10 Copperhead Squat – 15 Through the Tunnel – 10 Burpee – 5 OYO Indian run around the lake (but not Bear Crawl Bridge). Grab coupons and drop them by the planter for later. Mosey to the clubhouse. The Thang F3 UNO: Each color is assigned to a specific exercise. When someone needs to draw for whatever reason, all PAX mosey to the volleyball court…

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