F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: BearCountry

9 PAX showed up for a beat down courtesy of Grunge from Churham (NC) who was the Q at Stinkhill this past Saturday and provided the same workout, minus the hills and a few more BLIMPS. WARM-UP – 10 each in cadence. Squats, Imperial Walkers, Through the Tunnel, Arm Circles, Side Stradle Hops. MAIN EVENT Slaughter Rampage series courtesy of Grunge from Churham who was the Q at Stink Hill this past Saturday. Run around the parking lot before each set. • Slaughter Set One: Burpees & Squats – 10 Burpees OYO + 9 Squats IC + 8 Burpees +…

9 PAX including an FNG (Bing) arrived to Bear Country ready to work. It was legitimately 70 degrees and sunny. Warmarama• SSHs 25 IC• Flappy Squats 20 IC• Jump Rope 20 IC; exercise is carried out as if you had a rope in hand.• Arm Circles 10Fwd/10Bwd IC WorkoutPAX went on a mosey around the Bear Country parking lot then recovered near the flag. YHC then pulled a Icosahedron (20 sided die) with a letter from the alphabet on each side. PAX took turns rolling the die and whatever letter was rolled a exercise or routine with that letter was…

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…

Warmarama Side Straddle Hops in cadence 20, Squats in cadence 15, Imperial Walkers in cadence 15, Through the tunnel in cadence 10, Michael Phelps in cadence 10, Monkey Humpers in cadence 10, Mountain Climbers in cadence 10 The Thang 1-mile run 68 second exercises for the 68 teams selected to the NCAA men’s basketball tournament Four regionals. Two 68 second exercises then run to the speed bump and back after each regional (approximately 50 yards one way) South Regional: Right arm lift 68 seconds with dumbbell followed by big boy sit-ups for 68 seconds. Sprint. East Regional: Left arm lift…

Warmarama SSH 30 IC Hillbilly Walkers 20 IC Arm Circles 10 Fwd/10 Back IC Michael Phelps 15 IC The Thang YHC started things off by having PAX mosey to the back of Bear Country around the track. We then headed over and painted the faded lines of all six tennis courts. Immediately following art class, PAX completed a set of Andre Agassi’s Bear Crawl style. YHC then had PAX mosey over to the goal line for a little competition. Two cones were setup about 100ft apart, Pax were split into 3 teams, and each team got a ball. Prior to…

Warm-a-rama (all exercises in cadence): Side Straddle Hop (20 reps), Squats (15 reps), Imperial Walkers (10 reps), Thru the Tunnel (10 reps), Michael Phelps (10 repos), Merkins (10 repos), Snow Angels (10 reps), 10 Burpees on your own. The Thang – The PAX ran around the parking lot and then gathered in front of the school. Exercises were taken from two issues of Men’s Health magazine. For each exercise the PAX did as many reps as they could in one minute. The first set of exercises was “The Body Weight Burner” and included the following: Pushup to Downward Dog, Spider-Man…

6 PAX arrived to Bear Country ready to work. The Thang Warmarama YHC got the workout started with 30 SSHs IC, 20 Squats IC, 20 Forward/20 Backward Shoulder Circles IC, and 10 Finkle Swings each leg IC. Following each exercise PAX moseyed halfway around parking lot completing two laps. Workout Beatdown commenced using a Dora style format. YHC brought two dice and whatever was rolled got multiplied by 10. PAX partnered up, then took turns rolling the dice, and were instructed to pick an exercise prior to rolling as to not sway what exercise was chosen. Here is how it…

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…

5 Pax woke up early to throw out the Christmas wrapping paper and boxes and just happened to end up at an F3 Work out. In celebration of saying goodbye to 2018 and hello to 2019, all exercises are sets of 18 or 19 reps. Warm-a-rama Side Straddle Hops Through the Tunnel Imperial Walkers Arm Circles Mosey to Track Doing some laps around the track, with some bear crawls and crab walks thrown in for a little bit of fun. Stopped and did some pairs of exercises. Burpees, Planks Mercins, Squats Dips, Carolina Dry Docks Alt. Shoulder Taps, Lunges Pullups,…

19 PAX showed up for our Christmas Eve convergence at Bear Country including 4 FNGs, two 2.0s, and a PAX (Darby) from Raleigh  WARM-A-RAMA – All warm-up exercises in cadence with a 12 count: Side straddle hops, Imperial Walkers, Good Morning, Michael Phelps, Squats.  THE THANG – Mosey to the track at Western Branch High School for the “12 Days of F3”. Three laps around the track stopping every quarter of the track. At each stop a we did Dealer’s Choice with a different PAX selecting an exercise with the stipulation it had to have 12 reps. After the exercise the PAX…

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