F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ironclad

Peninsula

https://www.youtube.com/watch?v=Zx06XNfDvk0 12 PAX including 1 FNG/2.0 went uptown today instead of downtown. 10 of us donned ruck sacks in preparation for next week’s Grow Ruck. The Thang: Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, and mountain climbers. Uptown 50: 10 cones (two cones with 5 each) with the following written on them: Burpee Broad Jump (Burpee lunge walk for those with Rucks), Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur (Run Backwards), AYG (Sprint), and Bear Crawl. Cones are placed 50 yards apart. Pax partner up and line up at one cone. Do…

10 PAX made it out for a Captain Marvel-themed workout, as YHC felt compelled to mark the occasion of the movie premiere. Most of the reps were taken from the character’s history (for a summary, see moleskine below). Warmarama (IC) SSH – 19Arm Circles – 7/7 Chinooks – 9 Squat – 8Imperial Walkers – 19Through the Tunnel – 8 Burpee – 2 OYO Mosey to the parking deck, 2nd floor for The Thang, focused around the tagline for Captain Marvel’s comic: Higher, Further, Faster, More. Higher Perform the following exercises together then mosey to next end of garage, making…

Warmarama 30 SSH IC 25 Imperial Walkers IC 20 Michael Phelps IC 15 Submac Shrugged fwd and backwards 10 Thru the Tunnel 5 Burpees OYO The Thang 1 Mile Run around fountain. To add to everyone’s Quad P. Then split into 2 6 Pax groups for 2 laps around the pound stopping at every flower bed to do 20 counts of Box Cutters, Flutter Kicks, Sweat Angels, ending with Big Boys. Next 2 laps same groups 20 count Merkins, Derkins, Incline Merkins, ending in Elbow Plank at every flower bed. Mosey back to flag for some COP using the list…

11PAX on the 28degree crispy, frozen puddles, chilled concrete morning at Ironclad. Warmarama: SSH, Arm circles, Don Quixotes. The Thang: 1lap Indian Run back to flags. Grab coupons and partner up. (Modified Dora, timed and rep your heart out, 20sec rest between) 8 exercises/6mins per exercise. Start off with merkins, squats, big boys, coupon overhead presses, American hammers, Carolina drydocks, forearm planks, and finally some burpees. COT: Countarama, Namearama. Reminder of Ruck/Bible study Thursdays at Dreamliners, and signups for GrowRuck. 1 Corinthians 12:17-18 KJV [17] If the whole body were an eye, where were the hearing? If the whole were hearing, where…

10 Pax brave the chilly 74.9 Degree morning (we had to round up to get 75) for an easy beat down. The chill left us pretty quickly and luckily the temp got to 75 not long into the Warm-a-rama. Warm-a-rama Side Straddle Hops 5 Burpees OYO Imperial Walker Sub Mac Suggests 5 Burpees Through the Tunnel Voice in my head tells me to do 5 Burpees Mercans Why not finish it out with 5 Burpees? Indian run the long way to the parking garage we haven’t gotten kicked out of yet The Thang: 20 Alternating Shoulder Taps Run up the…

In honor of YHC’s 30th Birthday which was the day before, the 8 PAX present did a 30/growing up themed workout. Everyone had their own coupon from the communal F3 stash, for reasons that will become evident: Warmarama (IC)  Through the Tunnel (SLOW) – 10 Helicopters – 15 Hillbilly Walkers – 20 SSH – 25 MAN MAKERS (you know it had to be done) – 30 OYO Leave coupons, Indian Run around the block and back to the flag. The Thang The PAX paired off for Stink B.O.M.B.S.The “Stink” = 50 Curls -or- a run to parking deck wall and…

10 Pax came out to enjoy P.I.T.A.s on a warm and wonderful January day. P.I.T.A. Are designed to be nothing but heavy and annoying, hence why they are a pain in the you know what. So with soggy ground and perfect temperatures, we decided we should work out before coffee. Warm-a-rama SSH X 25 Arm Circles forward, backward, big forward and big backward x 12 each. Just remember, I lose count easily. Mercans X 15 Imperial Walkers X 20 Mossy to my truck and pick up the P.I.T.A.s. Mossy to pond. The Thang P.I.T.A. Mile in Pairs Run around the…

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…

Today we inducted our 21st PAX to the F3 Hampton Roads Hall of Fame #HOF. Congratulations to Catapult. https://www.facebook.com/groups/1812233875661530/permalink/2248489905369256/ YHC had the opportunity to post downrange in Winston-Salem, NC over Christmas. One day was a double down (0530 and 0700). Today was a mash-up of these two workouts with a few personal touches thrown in (cinder blocks, partners during burpee mile, and Christmas memory during team relays). Here is the rest of what took place.. The Thang: Warm-a-rama: SSH, Abe Vigoda, through-the-tunnel, forward arm circle, reverse arm circle, over head claps. Mosey with coupons (aka cinder blocks) to the wall on the…

11 PAX braved the cold and the blockades for a really random array of rolling, running, and recreation. Because it was Gunner’s 50th/HOF post, Lady Glitter Sparkles was in attendance (fortunately or unfortunately, depending on which PAX you ask), and she certainly made herself known. At least 4 times. Warmarama (IC) SSH – 30 Michael Phelps – 15 Hillbilly Walkers – 15 Through the Tunnel – 15 Indian Run around the block with Lady Glitter Sparkles. Back to the flags and then mosey to the pond. The Thang YHC re-introduced a workout of his own creation, called Dice of Death.…

1 2 3 5