F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ironclad

Peninsula

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.…

As the title suggests YHCs goal was to either kick this lingering cold or splash merlot trying.  4 PAX turned into 8 total during the warmup.  Unfortunately YHC didnt splash merlot which would have been a first for a Q in F3 Hampton Roads. Warmarama:  Started with a standard warmup of various exercises. The Thang:  PAX moseyed to top deck of parking garage for a round of DORA.  The run portion was down to next level and back up the ramp.  PAX then moseyed back to field for Winner Winner Chicken Dinner.  Many PAX had not experienced that yet.  I…

Road closures and Christmas lights did not hinder the 8 PAX that took their daily red pill (#DRP) on Sat. Expect similar parking situation from now until Christmas. Best place to park is Marriot parking deck. The Thang: Extended warm-a-rama to account for reduced parking/road closures. Mosey to fountain. Revamped Iron PAX Week 1 Challenge (Partner style): PAX #1: 50 squats PAX #2: 40 big boy situps PAX #1: 30 merkins PAX #2: 20 Bonnie Blair’s (aka jump lunges) PAX #1: 10 burpees PAX #2: 10 burpees PAX #1: Run 1 lap around fountain Repeat four times with PAX switching…

15 PAX were present for YHC’s HOF Q, a heartwarming sight to behold. Lady Glitter Sparkles (LGS) was present per the usual for HOF posts, but whether she was a welcome guest will have to be left to the PAX who had to carry her during the workout. Warmarama (IC): SSH – 30 Through the Tunnel – 15 Arm Circles – 10/10/9 (miscounted, but who is in charge here!?!) Toy Soldiers – 15 The Thang: Indian Run w/LGS around the block. Grab 6 coupons and then mosey to the pond. YHC thought to try something a little different with three…

F3 Hampton Roads has officially turned two years old. The weather was chilly and the sun had yet to rise when the workout kicked off, very similar to our first workout two years ago. Our region has grown month over month ever since with last month being another record month for attendance. Keep giving it away gentlemen. The Thang: Warmarama: Side straddle hops (SSHs) x40 – In Cadence (IC) Burpees x10 – On Your Own (OYO) Squats x20 – IC Burpees x10 – OYO Imperial walkers x15 – IC Burpees x10 – OYO Hand the Q to McGruff and mosey…

Six strong show up to Ironclad on Saturday to continue the walk down the exercise list. Warmarama: 30 Side Straddle Hops, 10 Little Baby Armcircles both directions, 10 Michael Phelps, 20 Prisoner Squats, 5 Burpees. Elf on Shelf: Hard to grip a wet coupon but otherwise an alright exercise. Elvis meets Forrest: Interesting idea, but otherwise just a funny way to do lounges. Empty Wheelbarrow: Normal wheel barrow except PAX on the ground walk belly up. Very good possibility I will use this one in the future. Escalator: Not much of a routine, but the first big challenge of the…

It started as a super rainy day in the gloom. But the weather got better. Warmarama 30 SSH IC 15 Thru the Tunnel 20 Michael Phelps The Thang Working thru the Alphabet of exercises. Started with Doc Ock’s Octogon of Doom Dodo Bird Dog Doggie paddle Dolly Dominoes Don Quixotes Donkey Kick-offs mixed with Donkey Kick F3 Ultimate Frisbee with Carolina Dry Dock penalties. Mosey back to flag. Followed by COT and prayer.

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