Tuesday, November 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DownRange

4 DaVillans climb out of their bunks to enjoy a downrange workout. This how it went down: YHC started things off. Mosey around the camp and head to the field COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Gas Pump, Dying Cockroach, Arm Circles THANG 11’s – 10 Merkins, Bernie Sanders up a hill, 1 WWII, run back down. Rinse and Repeat till 1 and 10. Partner Carrier across the field to some benches Crushing Dips – 10 Skull Crushers each leg then 10 Dips (ALL IC) The Carpenter takes the Q Dora – 100 Dips, 200 (2ct) American…

WARM-O-RAMA Helo x15 T jacks  x20 Merkin 1.5 x10 SSHops x30 Basic Burpee x20 Plank Roll x10 Warmup Mosey to the top of StinkHill.  Grab coupons and perform 2 sets of:  Press Jacks, Squat Cross, Lateral Squat Hops Mosey down to the field for the Beatdown 21.  Transit the length of the field 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins (231 total) Sprint; Partner carry, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, Side bear crawl, 5x5s…

Deflator DR for work took the Q on a windy and wet (real feel: sunny and 75) Thursday morning to advance the fitness, fellowship, and faith of himself and 6 HIM. Warm o rama Helo x15, T Jacks x15, SSHops x34, Merkin 1.5 x10 Warmup Lap – Indian run with the last guy singing a song with “rain” in the title on the way to the front.  Only SpaceMonkey and YHC sang.  Other PAX not quite used to Q Deflator style – caught ‘em by surprise. The Thang – perform three rounds of the following seven exercises in varying rep…

While downrange to help out with Hurricane Florence, three F3HR PAX could not pass up the opportunity to workout in a perfect AO location on Sunday morning after the work day.  We were staying at YHC’s in-laws’ house, and there is a park directly behind their house that is a perfect spot for some F3 adventures.  Here’s how it went. Warmarama:  30x SSH, 10x Merkins (IC), 10x Hillbilly Walkers, One lap around the pond (approximately 1 km) The THANG:  Triple check. PAX 1 does inverted rows on parallel bars. PAX 2 holds Al Gore. PAX 3 (timer) does 15 burpees. …

Three F3HR PAX took the trip down to Wilmington, NC to assist with recovery efforts from Hurricane Florence.  We left Hampton Roads Friday evening after work and spent the night at YHC’s in-laws’ house.  At 0445 Saturday morning we hit the road again to drive to Wrightsville Beach where we joined F3 Cape Fear for a beatdown at their Baywatch AO.  This beatdown included a pretty brutal warmup followed by some lighthearted relays out on the beach.  Fellowship was good and Hampton Roads was represented well with Average Joe on a winning relay team and coming home with a commemorative…

YHC (your humble correspondent) rose early Sunday morning in anticipation of the #SlothHill beatdown. A quick check of the Q schedule revealed this morning’s leader would be Scully. YHC found this a little strange (Scully was in Milwaukee the day prior watching his son and the Dodgers beat the Brewers in game 2); however, the assumption (never assume) was made that he must have caught a flight back after the game (the game was in the afternoon). This was not the case as was discovered while gathered around the shovel flags. YHC and SubMac proceeded with a hot potato. Side…

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…

To all who shall these presents greetings! It is almost that time again!  Hampton Roads is celebrating another year of giving it away.  Our second anniversary convergence will be held at StinkHill on November 3rd at the normal start time of 0700.  Beat down details are still to follow.  There will also be second F and food (yet another F?) afterwards for those who can make it to which families are welcome.  Specifics are still being ironed out.  Look for another pre-blast in the near future for more information. Save the Date!!!! We are only 30 days out! RVA: You…

6 Hampton Roads Warrior and 1 RVAer came out to enjoy a Sunday Funday beatdown. Since we had a mixed PAX today, The F3 VA app says it was sunny and 72. The SF’s were planted and the PAX got to work. Here how it went down: COP (ALL IC) SSH, 5 HRM’s, DQ, 6 HRM’s, Hillbillies, 7 HRM’s, LBC’s, 8 HRM’s, Crab Cakes, 9 HRM’s (or 10 since YHC last count), Arm Circles Mosey to the field next to the pond THANG Whatchamacallits Ladder – Mosey across the field and complete 1:4 whatchamacallits then mosey back and complete 2:8. Rinse…

8 Carteret County, NC redwoods, one visiting redwood from Charlotte and one Guest Q on vacation from Richmond converged on the Morehead City Country Club for a birthday beat down that went like this: Warm-a-rama with Kettlebell Q, Reef Donkey: SSH x 25 (Reef) Helicopters x 15 (Kubota) Cotton Pickers x 20 (Reef) Imperial Walkers x 20 (Kubota) Sun Gods x 8 forward x 8 backward (Reef) Merkins x 10 (Kubota) Kettle bells go one way and Boot camp goes the other way THANG: Mosey to Picnic Table Pavilion for: Modified DORA: Partner up at and complete the following…

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