F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DuckDuckGoose

5 PAX attended Q school on the west side. Same curriculum taught on the east side at #SlothHill. The Thang Disclaimer A. I am not a professional. B. You are participating at your own risk C. You are responsible for your own well-being D. You are here voluntarily, and you are not paying to be here E. Know your limits and do the best you can Warmarama Side Straddle Hops (SSH) x25 In Cadence (IC) Shoulder Circles x20 IC Merkins x15 IC Mountain Climbers x20 IC Discussed calling two minute and one minute warnings before workout, mumble chatter, how to…

7 Pax arrived to DDG ready to work. Weather was perfect. The Thang Warmarama YHC put the PAX in unfamiliar territory by starting things off with Lunges vice SSHs. It is necessary sometimes to get outside of your comfort zone. Lunges- IC 20 Reps Arm Circles- Forward/Backward IC 10 Reps Chinooks- IC 10 Reps SSHs- IC 30 Reps Workout YHC led PAX on a mosey around the DDG lake and then split the PAX into two groups. First group ran around lake while the other group completed a circuit workout. Workout involved relatively lite 60lb CMU coupons for each PAX.…

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…

9 Pax braved the nippiness for an Eighteen-themed workout. At one point mumble chatter was so high YHC forgot the count. Warmarama (IC) SSH – 36 Michael Phelps – 18 Imperial Walkers – 18 Through the Tunnel – 18 Mosey around the pond to the dock, stop and do 18 LBCs IC. Continue around the pond to the clubhouse. The Thang A Field of Dreams-esque workout where the PAX divided into one of the following six stations and completed AMRAP of that stations workout until the PAX at the pull-up station completed 18 reps. From person experience and from what…

Warmarama:  SSH, Arm Circles, Through the Tunnel The Thang:   Circuits.  45 sec on with 15 sec rest to get to next station/exercise.  Exercises were Burpee Box Jumps, Overhead Claps, 4x4s, BBS, Hand Release Merkins, Plank, Curls, LBCs, Bear Crawl out Crawl Bear back. COT:  YHC shared how his 10 yr old, the oldest, has been pushing boundaries, lying, and sneaking electronics lately.  YHC grew up in household where if you did something wrong you automatically got punished with no exceptions.  Most of the time YHC remembers that did not work well to prevent it happening again.  So YHC is really…

10 PAX arrived at DDG ready to push themselves and burn off the remainder of their Thanksgiving Feasts. The weather was clear and brisk. The Thang Warmarama: 21s- SSH IC up to 5 and then all PAX must stop on 21 or the Q administers a penalty. Fortunately for the PAX on this morning, they all stopped simultaneously avoiding the penalty. Arm Circles- 10 Forward/10 Backwards IC Reverse Lunge- 15 IC Workout: YHC got the beatdown started by taking the PAX on a mosey around the DDG lake and arriving at the tennis court. Once on the court PAX lined…

9 PAX braved the not-so-cold for YHC’s introduction of a (hopefully) ingenious exercise. Warmarama (IC) SSH – 30 Michael Phelps – 15 Imperial Walkers – 15 Through the Tunnel – 15 Mosey around the lake (opposite the usual direction, including Bear Crawl Bridge) to get the blood pumping, then back to the clubhouse. The Thang YHC introduced a workout of my own creation, called Dice of Death. Similar to Deck of Death, but with a set of polyhedral dice (think Dungeons and Dragons). Each die is assigned to a workout: one PAX draws three random dice from a bag and rolls,…

5 PAX posted for a beatdown in beautiful weather.  Where was everyone?  We were averaging 10-12 last week! Warmarama:  SSH, Don Quixotes, Arm Circles, 1 lap around pond. The Thang:  Winner Winner Chicken Dinner made a reappearance after several months (Priorities original).  6 cones set out starting 10 yds from starting line and every 5 yds after.  Each PAX draws exercise from bag and performs it either at each cone or to/from each cone depending on exercise.  This is done suicide style going back to starting line after each cone.  When you finish pick up the six with their exercise. …

Warmarama – SSH x 26 In Cadence (IC), 13x Arm Circles, 13x Frankensteins, 13x Murder Burpees, 13x Chain-Saw Starters, Run a lap The Thang – Halloween themed Q w/ some ideas borrowed from some creative F3 HIMs. Ran the haunted mile… every park bench someone became ‘possessed’ and called out an exercise at random for 13 reps. Next was Zombie drills…. we ran sprints to the end of the tennis court and back. The slowest guy was presumably bit by a zombie so would drop and do leg lifts while the rest continued their survival training. Sprints were repeated until…

8 PAX were present for the continued slog through the ABCs of the Exicon, but as YHC has made known certain irritations with the endeavor, modifications were made such that some exercises were combined, and others were done out of order. That said, the following exercises were completed in some form or fashion: Dora 1-2-3 Partner, Run, Routine Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are…

1 2 3 12