F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: QuackQuackHonk

3 PAX showed up on a rainy morning. Q joked that if there is ever drought, just have him Q because it will always rain. Warmarama Side Straddle Hop 30 ICMichael Phelps 15 ICThrough The Tunnel 12 ICImperial Walkers 15 IC The Thang Moseyed around the pond and back to the tables. Hard to partner up when there is only 3 of us, so we came up with a rotation. One PAX runs while the other two perform a group of exercises. When running PAX returns he takes the place of one doing the exercises and 2nd PAX runs. Picked…

WarmoramaDouble knee pull x10Double pigeon pull x10Double quad pull x10Egoscue stretch x10Jack Attack (T x10, Jump x10, Press x10)Good morning merkins x10 The thangJourney around the lake, stopping at each bench and perform a minute of each of the following exercises, inspired (copied) from the exercise routines of Tony Horton of P90X fameDouble uppercut sprawlSide lunge jumpshotPlank Sphinx pushupsCrescent – chairStaggered pushupsDown dog crunchElbow over top sprawlLunge pushupsY (correction: V) lungesHip drop twistSpeed bike x50Long jump sprintMosey back to flags for a few Minutes of MaryAbrinomeSide bananaDolphin hopsC-Y reachCount and name COT:  Matthew 26:10-13 she has just done something wonderfully…

6 Pax showed with no Q in sight. Marvel (AKA YHC#1) quickly picked up the slack and took us through a warm up of SSH, Michael Phelps, TTT, 5 Burpees OYO and a quick mosey around the lake. The Thang Musket (AKA YHC#2) had an extra Q in the truck (see Backblast for Beautiful Day in the Neighborhood). Pax paired up for a Diego (cousin of Dora). 1 partner runs while the other does a series of exercises. When the running partner gets back he picks up where the first partner left off. 100 Merkins150 OH Press with Coupon200 LBCs250…

5 PAX were out on this beautiful rainy morning, which led to a 3rd change in planned Q. One for dry conditions, one for wet and one for storming (which forecast said 100% chance but never happened). Warmarama (IC) SSH – 25Through the Tunnel – 12Imperial Walkers – 15Michael Phelps – 15Then a mosey around the lake Thang 1 PAX does burpees while others do AMRAP on assorted exercises: Step UpsAbyss MerkinsLBCsShoulder TapsRound 1 – 15 Burpees, Round 2 – 10 Burpees, Round 3 – 5 Burpees 1 Pax does 10 4×4’s while others do AMRAP on assorted exercises using…

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…

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…

The PAX was 7 strong this chilly morning at QuackQuackHonk. Warmarama: 20 – Wacky Jacks 20 – Through the Tunnels 20 – Don Quixotes 20 – Hillbillies Mosey around the pond The Thang: We partnered up at the picnic tables. A deck of cards was used to deal out the punishment. Card values were assigned 2 – 10 at face value, J = 11, Q = 12, K = 13, A = 14. All values were then doubled. Each suit was assigned one of the following: round 1: merkins, dips, squats, and speed skaters round 2: shoulder taps, Carolina dry…

With impending arrival of YHC’s 30th Birthday tomorrow, he decided a variety of 29 different exercises (most done at 29 reps) was in order. Warmarama (IC)  SSH – 29 Through the Tunnel (slow) – 10 Arm Circles – 10/10 Chinooks – 10 Imperial Walkers – 15 Seeing as the tennis court was locked, YHC had to audible from using that location to the clubhouse. Agassis Mosey around the pond Burpees, OYO – 10 The Thang – PAX pair off, one did 29 reps of each of the following exercises. While their partner does that, the other PAX did… Curls (for the…

3 PAX ventured out into the wet and gloomy morning. YHC remarked that had he not had the Q, he might not have made it himself. But in the end it was a good thing he did. Warmarama (IC)  Through the Tunnel (start slow, increase speed) – 10 Michael Phelps – 15 Imperial Walkers – 20 SSH – 25 Mosey around pond to the dock, stop and do 10 XOs on Q. Continue around pond to tennis courts, Agassis 3x. Mosey to clubhouse. The Thang F3 Dice, a further attempt to refine the Dice of Death. Two foam dice with…

PAX, 2018 was an amazing year in F3 Hampton Roads. This is due to the hard work put in by the High Impact Men (HIM) of the area. Thank you for all you have done to grow this region. Below you will find important announcements and links as we move into the next year. Let’s make 2019 even better than this year. Keep giving it away and always be headlocking (#ABH).   1stF (Fitness): New Years Day Convergence, 7 a.m. to 8 a.m. TOMORROW, Western Branch Middle School, Chesapeake, VA. NO workouts at #DuckDuckGoose (Carrollton) or #StankHill (Virginia Beach). Launch of…

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