F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ironclad

Peninsula

Conditions: Sunny & 75 (for realsies) PAX: 5 (WHERE WAS EVERYBODY!?!) FNGs: None, but Dreamliner tried to EH a guy who was walking the pond DR PAX: None Warmarama (IC) SSH – 30Michael Phelps – 15Through the Tunnel – 15Imperial Walkers – 15Burpees OYO – 5 Mosey to grab coupons, then to the pond. The Thang Partner up (with one group of three). One partner does AMRAP of the following exercise while other runs around pond. After the full set, rinse and repeat but with PAX going up the hill and down the next set of stairs and back. Overhead…

11 PAX took their daily red pill (#DRP) for the return of a slightly altered IronPAX challenge workout from last year (Week 3). “Only” 30 minutes minutes long so we followed it up by an F3 Hampton Roads classic (Ultimate Frisbee). The Thang: Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, Michael Phelps, and mountain climbers. IronPAX Week 3 (Slightly altered): ARAMP for 30 minutes.Round 1: 15 burpee block jumps (BBJs), 50 shoulder presses with cinder block, bear crawl ~30 yards, and crawl bear back. Round 2: 14 BBJs, 50 goblet squats with cinder block, bear crawl ~30 yards, and crawl…

6 PAX made it out on a bright sunny morning (we picked up a straggler toward the end of the workout). A little different beginning the workout in the daylight. Warmarama (IC) SSH – 30DQs – 12 (Stopped early because of the terrible counting in Spanish)Michael Phelps – 15Through the Tunnel – 15Burpees (OYO) – 5 Indian Run to the top floor of the parking garage The Thang Everyone paired up for mini Doras. One person runs (either to the other end of the garage, up and down the ramp or down and then back up the stairs): Burpee/LBCs/SquatsMerkins/LBCs/LungesCDCs/LBCs/Reverse LungesShoulder…

7 PAX made it out for a post-downpour for a 4/20 workout to get as high (up) as we can. To begin, YHC informed the PAX that whenever a car drove by, they were “PLAY IT COOL” by holding Al Gore position, pretending as though they were reading a paper. Warmarama (IC) SSH – 30Michael Phelps – 15Through the Tunnel – 15Toy Soldiers – 15Burpee OYO – 5SSH – 30 (again)Burpee OYO – 5 (again) Indian run around the block to the parking deck, bottom level. The Thang Elevator: Start on bottom level with 10 reps of following, add 10…

Warm-a-rama Constant movement warm up, including run in place, Side Straddle Hops, Mercans, Mountain Climbers NCAA Tourny Burpees Follow me to the pond Daisy Chain around the pond with Pax doing SSH and end Pax doing Log Presses Then, Pax do Mercans, Bear Crawl up to end Pax doing Log Curls Ended on Pax Doing LBCs, Crab Walk to end Pax doing Log Squats Follow me to the flags In Teams of two, Pax did Log ups, over and downs while other Pax Ran to garage and back Next pairs did situps and lunges COT Centered on Understanding God’s will…

8 PAX showed up on a morning that actually felt like Spring for some block work. The name of the backblast comes from the note we received from Ferguson on our blocks at the end of the workout. Upon talking with them, they are to begin work on the parking deck soon and promised us they would move the blocks somewhere out of the way where we could find them. They definitely earned my respect today. Thank you Gunner for following up with them. The Thang: Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, and mountain climbers. Mosey to fountain with…

3 PAX mustered for a beatdown in the absence of our brothers who were posting in RVA for the F3 GrowRuck. Mumble chatter was low but centered around how YHC used to be the Six in most exercises but now Qs them hard. Warmarama (IC) SSH – 20Michael Phelps – 10SSH – 20Through the Tunnel – 10SSH – 20Imperial Walkers – 10SSH – 20Burpee OYO – 5 Run to the top of the garage via the roadway (not the stairs). The Thang Rochamburpees: Hold low plank, RochambeauWinner does Merkin, loser does Burpee, ties both do MerkinIncrease by one rep each…

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…

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