F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

The first damp morning is behind the four PAX who posted at #BearCountry (Western Branch Middle School) this morning. The weather was surprisingly warm.  We are all still waiting in giddy anticipation (not really) for our first 30s and raining VA beatdown.  Here’s what went down in the gloom. The Thang: 25 side straddle hops (in cadence (IC)), 10 Mericans (IC), 20 shoulder circles (IC), 15 big boy situps (on your own (OYO)) Indian run to practice field for partner sets. Carolina dry docks (10 reps) while partner holds plank. Switch and repeat for a total of 100.  Repeat with 100…

It was an F3Raleigh road trip weekend, as F3 Nation’s second oldest region sent their A-Team up I-95 and points east to lend support to our F3HamptonRoads bretheren as they launch their own region in the beautiful tidewater of Virginia. Judging by the 9 PAX (including two FNG’s) who showed up, these guys already have the fitness-stuff well in hand.  Hopefully, we gave them a few ideas, but these guys could show us all a few things. So with shovel flags firmly planted, we set out to make the most of newly-minted Stinkhill workout at the scenic Mt. Trashmore AO…

Four grizzly PAX demolished the launch of #BearCountry at Western Branch Middle School this morning.  Here is how it went down (for the most part). The Thang: 25 side straddle hops, 15 imperial walkers, 10 Mericans, 20 big boy situps (all in cadence) Mosey to practice field for a Beast.  In the beast, the PAX sprinted 1/4 across field, completed 6 reps of designated exercise, sprinted to half way point, 6 reps, 3/4 way across, 6 reps, sprint to end of field and back to 3/4, 6 reps, 1/2 way, 6 reps, 1/4 way, 6 reps, back to start…

12 brave and fearless warriors arrived for a blustery Saturday morning.  This group of men was ready to take ownership of their effort and of Mt. Trashmore.  We were prepared for battle with just cause and able group of the willing. The thang: COP – SSH, Imperial Walker, LBC, Freddier Mercury X 20, Merkin X 10 11s – Partner up.  Each team starts with Boo Yah Merkins and Partner Burpees.  Round one is 10 Boo Yah Merkins and 1 Partner Burpee.  Round two is 9 Boo Yah Merkins and 2 Partner Burpees.  Etc. to 1 Boo Yah Merkin and 10…

12 intrepid and burgeoning leaders – including 3 FNG’s – descended upon Mount Trashmore for what has now become a hallmark AO for the steadily growing Hampton Roads F3 site. The Thang: Bleeder Q:  Mosey to steps and perform Step Lunges to the top of MT. Mosey to other side of MT for COP:  SSH, LBC, DQ, Merkins, Imperial Walkers. Swirly Q: At the top of the hill, perform Polar Bears from one point to the “Pole” (more about that later).  Perform 20 WW2 situps, and run back.  Al Gore until all were done.  Run to bottom of hill near…

Forty-eight years ago football fans on the east coast were abruptly deprived from seeing two fourth quarter touchdowns scored in nine seconds to lift the Raiders over the Jets – NBC programmers decided the public’s entertainment thirst was best quenched with a Heidi showing. No such disruption at Circus Maximus this morning where five grunting gladiators hoisted the iron to welcome the rising sun. Thang: X25 SSHs X25 Low Deep Squats X25 Curtsy Lunges (R&L) 1st Quarter – 10 Minute EMOM: Odd Minutes: X8 KB American Swings X8 KB Squat and High Pulls X8 KB Squat and Presses Even Minutes:…

14 Redwoods witnessed a beautiful sunrise from atop Mt. Trashmore at the inaugural planting of the Hampton Roads shovel flag.  It begins again, and here’s how it went down: Mosey to shovel flag for warm-up COP: 15 SSH, 15 Imperial Walkers, 15 Don Quixote, 10 Merkins, 15 LBCs Mosey 1st field: 50% run, 75% run, Karaoke x2, 2x bear crawl half the field then run, 2x crab walk half the field then run, Plankarama Mosey to benches for 10 dips and 10 squats in cadence repeato x2, 10 derkins Arc loader to footbridge then run the rest, repeato x3 Mosey…

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