F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

6 Strong PAX made it to Stinkhill and survived a beatdown before the rain came in. Warmarama: Side Straddle Hop, Imperial Walkers (in honor of the new Star Wars Trailer), Though the Tunnel, Michael Phelps, Arm Circles, lungs stretches, Lastly 50 in cadence LBC’s. The Thang: Mosey over to Kids Cove for a Hero WOD for Zachary Tellier. The WOD is as follows: 10 Burpees: 10 Burpees, 25 Merkins: 10 Burpees, 25 Merkins, 50 Lunges: 10 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s: 10 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s: 10 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s, 150…

The AO was is celebration of Funny car’s 56th birthday on April 8, 2019 WARM-A-RAMA In cadence- 11 Side straddle hops, 11 Imperial walkers, 11 Under the tunnel, 11 Monkey humpers, 11 Side straddle hops, 01 Burpee = 56 total THE THANG – The Circle of 56 Circle #1 – Run for 0.56 of a mile, 28 Merkins + 28 Freddy Mercurires = 56 total, 56 yard lunge walk, 56 yard sprint, 56 LBCs Circle #2 – Run for 0.56 of a mile, 28 Carolina Dry Docks + 28 American Hammers = 56 total, 56 yard Bear crawl, 56 yard…

2 PAX (YHC and Alaska, DR from Charlottesville) for what briefly appeared like it was going to be a solo outing. After Alaska figured out the admittedly confusing parking situation of Oyster Point, things got underway. Warmarama (IC) SSH – 30Imperial Walkers – 15Through the Tunnel – 15Burpess OYO – 5 Mosey to the pond for… The Thang A.L.A.R.M.: PAX alternated picking an exercise in the allotted category and do roughly 25 reps, running ¼ way around the pond between exercises: Arms: Dips CDDsPull-UpsCrabwalks up/around/down stairs Legs: Lunges, 4 ct.Squats (concentrate on form)Step-UpsGlobal Warming, 30 ct. out and back Abs: LBCs,…

Warm-a-rama Constant movement warm up, including run in place, Side Straddle Hops, Mercans, Mountain Climbers NCAA Tourny Burpees Follow me to the pond Daisy Chain around the pond with Pax doing SSH and end Pax doing Log Presses Then, Pax do Mercans, Bear Crawl up to end Pax doing Log Curls Ended on Pax Doing LBCs, Crab Walk to end Pax doing Log Squats Follow me to the flags In Teams of two, Pax did Log ups, over and downs while other Pax Ran to garage and back Next pairs did situps and lunges COT Centered on Understanding God’s will…

8 PAX showed up on a morning that actually felt like Spring for some block work. The name of the backblast comes from the note we received from Ferguson on our blocks at the end of the workout. Upon talking with them, they are to begin work on the parking deck soon and promised us they would move the blocks somewhere out of the way where we could find them. They definitely earned my respect today. Thank you Gunner for following up with them. The Thang: Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, and mountain climbers. Mosey to fountain with…

All, Come out 4/10/19 at 5:30 PM until the usual to Dreamliner’s home. He has graciously offered his house for the 2ndF. There will be corn hole boards, Can Jam, and other games. As always families are welcome. Food and Beverages are welcome but not required. As always it should be a good time. Looking forward to seeing everyone. Dreamliner’s address is 362 Bob White Parkway, Suffolk VA 23435.

3 Pax showed up for Ruckhill in the gloom. The Pax warmed up with Side Straddle Hop, Imperial Walkers, Squats, Arm Circles, and Through the tunnels. The Pax then trough it down and completed Day 2 of the GoRuck April Monthly Challenge. This consisted of 5 sets of !0 Walking lunges, 10 Planks Pull throughs, 10 Over head presses, and 200M Ruck (AFAP). The Pax then stretched their legs with a b brief Ruck and then some LBC’s for the Quad P. Afterwards COT, Announcements. 2ndF April 10th at Dreamliner’s house.

Unbeknownst to all but YHC, four wide-eyed Pax posted in the gloom at StankHill this morning to celebrate my 2.0’s first home run of the young Dodger season. After a typical WAMARAMA consisting of the following: TTT 15 ICArm Circles 10 Fwd/10 Bckwd ICSSH 20 IC, LBC’s 50 (4-count) IC.LBC’s 50 (4-count) IC LBC’s were added in following a text from Dreamliner that this month’s Quad P is 200 LBC’s/day. Just need clarification on whether or not these will be standard 4-count LBC’s… If so, the Abs should definitely be feeling these at the end of the month! Upon completion…

5 PAX came out on a Tuesday morning where surprise surprise Musket was the Q and it WASN’T raining for once. Warmarama SSH – 30Through the Tunnel – 12Arm Circles – 15 Forward/15 BackImperial Walkers – 15Bracket Burpees (Dreamliner 2, Musket 12, Everyone Else 13) Indian Run around the lake and end at the clubhouse. The Thang Everyone partners up. One partner makes his way around the clubhouse in alternating fashion and ends with a Mission Impossible while the other does a series of exercises and then they switch off: Duck Walk/MerkinsCrab Walk/SquatsLunges/DipsBear Crawl/Flutter Kicks Everyone circle up and rotate…

8 PAX made it out in the gloom for a last-minute Q YHC threw together after seeing no one had signed up last night. Warmarama (IC) SSH – 30Arm Circles – 10/10/10Hillbilly Walkers – 15Through the Tunnel – 15Burpees OYO – 5 Mosey to the rear shopping center parking lot. The Thang A series of Escalators were completed suicide-style, with PAX performing the following exercises/reps at each speed bump, with a 20 count between each set because OUCH: Merkins: 10-20-30-40-30-20-10Squats: 20-30-40-50-40-30-20LBCs: 20-30-40-50-40-30-20 Lunge walk from the corner to the opening of the parking lot, then mosey back to the flags…

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