F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DuckDuckGoose

WarmaramaImperial Walkers 20 ICThrough the Tunnel 20 ICArm Circles 12Fwd/12Bwd ICSumo Squats 15 ICThe ThangPAX moseyed around the DDG pond to get the heartrate up, then made their way over to the flagpole in front of the clubhouse. YHC kicked things off with a Charles Bronson style routine utilizing the parking lot. Routine consists of an exercise 50 reps at the start line, then 100yd sprint, followed by 15yd Duck Walk, and a mosey back to the start line; rinse and repeat till all 5 exercises were complete. Exercises were 50 SSHs, 50 Merkins, 50 Burpees, 50 LBCs 4ct, and…

Warmarama30 SSHs IC20 Michael Phelps IC20 Finkle Swings IC (10ea Leg)20 Arm Circles IC The ThangYHC took PAX on a quick mosey around the the DDG pond. Now that we were warmed up PAX partnered up for some exhausting yardwork. Pax completed Wheelbarrow 11s (Squats/Mt. Climbers); Pax Wheelbarrow to known distance, complete a set of 10 Squats/1 Mt. Climbers IC, swap wheelbarrows, rinse and repeat till 11s were complete. While taking the wheelbarrow through the yard a PAX tried to challenge your YHC but lost, it was close. Following the yardwork, PAX once again partnered up to complete a lap…

6 PAX for a chilly morning. We moved the flag to save the grass, but in the end it wouldn’t matter (see Winner Winner Chicken Dinner below). Warmarama (IC) SSH – 30Through the Tunnel – 30Arm Circles – 15 each wayImperial Walkers – 15Mosey around the lake The Thang Elevators – Run around the lake stopping at the docks to do progressive exercises (IC). Merkins – 15 4-ct (looked good on paper!?!)Squarts – 30Carolina Dry Docks – 45LBCs – 60 Abs – Line up at the cones, 3 PAX on each side. Pax 1 – Run to the end of…

9 PAX strong this rain free morning to try out my wife’s Valentine’s Day gift to me, a set of F3 cards. Nothing says love like the gift of never ending merkins. Warmarama – SSH, Imperial Walkers, Shoulder Circles, Through the Tunnel and a mosey around the lake. The Thang The fun began when the first card was flipped. The deck was stacked with various merkins (Ranger, Derkins, Chuck Norris, Wide, and Inclines), laps around the club house, squats, SSH, Mountain Climbers, and lunges. Countarama, Namearama, COT Galatians 5:22-23 – But the fruit of the Spirit is love, joy, peace,…

In honor of President’s Day, 7 Pax arrived to learn a few things about Presidential history. The ThangWarmarama30 SSH IC20 Flappy Squats IC. The idea for this exercise came from my son. We were in the store and I saw him doing a squat while flapping his arms. I asked “what do you call that” and he stated without hesitation “Flappy Squats.” Pax found it hard not to laugh. 15 Windmills IC15 Michael Phelps ICWorkoutAs usual we got things started off by taking a mosey around the DDG pound. Next, YHC thought it would be important to teach fellow PAX…

It was a blustery 37 degrees out as 6 PAX gathered around the flag. Caused a lot of confusion on how to dress for the morning. Warmarama: 30 Side Straddle Hop, 10 Arm Circles each way, and 15 Through The Tunnel. Tried a little music (burpees to Sting’s Roxanne), but the live version wasn’t doing it for the group so we wrapped it up and jumped into The Thang. The Thang: Indian Run around the lake (skip Bear Crawl Bridge this go round) for warmup stopping at the first bench. 2nd time around the lake stopped at each bench for…

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…

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