F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: BearCountry

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…

5 PAX gathered at Bear County to honor our 41st president, George H W Bush. The workout was centered on 41. Warmarama – 41 reps of the following exercises: Side Straddle Hops, Imperial Walkers, Don Quixote, Squats. LBCs, and Freddy Mecurys. The Thang – Each Pax was responsible for selecting an exercise prior to a sprint or other type of run as decided by the Pax in charge for that round. However, each exercise had to include 41 reps. The distance of the run was 41 yards out and 41 yards back. Each Pax had the opportunity to select two…

YHC had to shoot from the hip as the Q this morning because the family spent last night putting up Christmas decorations.  6 dedicated PAX posted in the frigid gloom to participate. Warmarama:  SSH x 30, Imperial Walkers x 15, Don Quixote x 15, Good Mornings x 15 The Thang:  Mosey to first set of bleachers and run up over and down repeato to end.  Mosey around track to 2nd set of bleachers for same.  Mosey to pull up bars for a set of 11s consisting of Burpups and 4 count Squats.  Mosey to tennis courts for paint the lines…

Thanksgiving morning 18 PAX gathered at Bear County for a F3 Hampton Roads convergence workout. Funny car led the Warm-A-Rama with the exercises he did during the early weeks of his recovery from open heart surgery. The exercises included four deep breaths, toe taps, toe raises, mini squats, bicep curls (touch shoulders and knees), side kicks, back kicks, 3 times step left to right, 3 times forward/backward walking.  Submac then took over as Q and led the PAX to the football field at Western Branch High School for a competitive match of ultimate frisbee. After the match the PAX moseyed…

F3 Hampton Roads is turning two years old. We will be converging on our original AO (#StinkHill, Mount Trashmore Park). There will NOT be a #Ironclad workout that Saturday. ALL PAX at #StinkHill. Significant others (Ms) and children (2.0s) encouraged to attend 2ndF (Fellowship) event after workout (see below). If you can get them out of bed, bring your 2.0 with you to the workout. Directions: Shovel Flags (Beginning and Ending of Workout): https://goo.gl/maps/zFdZXjVczsF2 Shelter (2ndF): https://goo.gl/maps/n3fAJRkiPH22 Timeline: 0700-0800: Workout 0800-0810: Circle of Trust 0810-0830: Setup 2ndF event at shelter 0830-until: Fellowship, food (see note below), and games (Cornhole, CanJam,…

3 PAX turned into 6 PAX by 5:31 to continue working through the exercise list on this glorious, gloomy morning. Warmarama:  30 SSHs, Pick up in list at DaVinci Cartwheel x 2 The Thang:  Mosey to football field to start Death Star and finish with Deck of Death. DaVinci Cartwheel Begin in a low squat. Reach across with both hands, placing your left hand next to your right foot and your right hand a bit further off. Push off with your feet, lift your hips over your shoulders into a mini tucked handstand, then (as gracefully as possible) put your…

For all of those who are interested and available to go with me, I am planning a trip to Wilmington, NC to assist in hurricane Florence recovery and donate time and goods for the weekend of 10/26-10/28.  Here is the basic plan: Friday 10/26: Load up the trucks and leave Hampton Roads after work (approx. 6pm). Drive to my in-laws’ house in Angier, NC (arrive approx. 9:30pm).  They have plenty of room for anyone that wants to come (they can comfortably house about 15 visitors).  We will spend the night there. Saturday 10/27: Get up early on Saturday morning to…

5 PAX including one DR FNG, “Slice” (Toledo, OH). We continue to make our way through the F3 Exercise list (https://f3nation.com/exercises/). Recap of the ground rules: 1. Begin where the previous Q left off. A-Z followed by numbers and special characters. 2. You MUST prepare the Q. Do NOT arrive at the AO, then pull up the website and start. If you do this, you will be reading more than Q’ing and may not understand the description. Suggestion would be to print the exercises you plan to get to. PDF on phone worked okay this morning, but paper print out…

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