F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: QuackQuackHonk

With impending arrival of YHC’s 30th Birthday tomorrow, he decided a variety of 29 different exercises (most done at 29 reps) was in order. Warmarama (IC)  SSH – 29 Through the Tunnel (slow) – 10 Arm Circles – 10/10 Chinooks – 10 Imperial Walkers – 15 Seeing as the tennis court was locked, YHC had to audible from using that location to the clubhouse. Agassis Mosey around the pond Burpees, OYO – 10 The Thang – PAX pair off, one did 29 reps of each of the following exercises. While their partner does that, the other PAX did… Curls (for the…

3 PAX ventured out into the wet and gloomy morning. YHC remarked that had he not had the Q, he might not have made it himself. But in the end it was a good thing he did. Warmarama (IC)  Through the Tunnel (start slow, increase speed) – 10 Michael Phelps – 15 Imperial Walkers – 20 SSH – 25 Mosey around pond to the dock, stop and do 10 XOs on Q. Continue around pond to tennis courts, Agassis 3x. Mosey to clubhouse. The Thang F3 Dice, a further attempt to refine the Dice of Death. Two foam dice with…

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…

6 PAX posted in the misty gloom for the debut of YHCs F3 sandbags. Warmarama:  SSHs, Good Mornings, Finkle Swings The Thang:  Each PAX grabbed a sandbag out of YHCs truck and moseyed to the picnic tables for the following series of exercises:  Overhead Squats, Curls, Bent Over Rows, Tricep Press,  Shoulder to Shoulder Press, Teddy Bear Squat (Named by Marvel), Overhead Step Ups, Staggered Merkins, American Hammers, BBS Toss (both PAX on 6 performing BBS when sandbag is tossed to them).  PAX walked/moseyed 1 lap around pond with sandbags.  A 2nd round of the exercises were performed with this…

This was Musket’s first Q. Thanks to Dreamliner and the more experienced men in the group that helped keep it between the guardrails. Warm-a-rama Side Straddle Hops Merkins Shoulder Circles Merkins Imperial Walkers Merkins Don Quixotes Mericans THE THING Burpee Dock Mile: Squats, Whacky Jacks, Box Cutters, Merkins, Flutter Kicks, Burpees, Tennis Court Elevators: 10x Squats, 20x Push-Ups, 30x LBCs, 40x Mountain Climbers Sprint the long axis on the court and Lunge the short axis RING OF FIRE Flutter Kicks, Leg Lifts, Big-Boys Christmas Eve Convergence, 7 a.m. to 8 a.m., Western Branch Middle School, Chesapeake, VA COT James 1:19…

F3-QQH MISREP (Mission Report) Sky Conditions Clear (SKC), Illumination 50%, Winds light and Variable. 7x F3 PAX assembled prior to beat down. F3 mumble chatter was quickly decimated once B.O.M.B.S. began to drop IVO Carrollton. Battle Damage Assessment indicates significant shredding of  abs, burpee pains, and significant muscle gains to F3 forces. … seeing how the WOD was bombs, and the COT today included lessons from Col John Boyd-USAF I couldn’t help myself w/ a MISREP. Anyway, here’s the THANG below… Warmorama – – SSH – Overhead Claps – Arm Circles – Helicopters – Hillbilly – Don Coyotes THE THANG:…

Deflator DR for work took the Q on a windy and wet (real feel: sunny and 75) Thursday morning to advance the fitness, fellowship, and faith of himself and 6 HIM. Warm o rama Helo x15, T Jacks x15, SSHops x34, Merkin 1.5 x10 Warmup Lap – Indian run with the last guy singing a song with “rain” in the title on the way to the front.  Only SpaceMonkey and YHC sang.  Other PAX not quite used to Q Deflator style – caught ‘em by surprise. The Thang – perform three rounds of the following seven exercises in varying rep…

Sorry I forgot to complete the BB so this is going to be short and sweet to get caught up. 10 PAX posted to continue through exercise list.  PAX performed warmup then completed Flounder Pounder through Global Warming.

6 Pax arrived to try out their own Quack, Quack, Honk with the long awaited Duck Jousting as we progress through the exicon list. Warmarama: Arm Circles- forward and reverse IC 4 count 10 each Michael Phelps- IC 10 Through the tunnel- IC 10 SSH- IC 25 Hillbilly Walkers- IC 15 The Thang: progression through exercises with mosey around pond after Duck and Weave, including duck walk across the bridge. Dr. W Routine Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like…

F3 Hampton Roads is turning two years old. We will be converging on our original AO (#StinkHill, Mount Trashmore Park). There will NOT be a #Ironclad workout that Saturday. ALL PAX at #StinkHill. Significant others (Ms) and children (2.0s) encouraged to attend 2ndF (Fellowship) event after workout (see below). If you can get them out of bed, bring your 2.0 with you to the workout. Directions: Shovel Flags (Beginning and Ending of Workout): https://goo.gl/maps/zFdZXjVczsF2 Shelter (2ndF): https://goo.gl/maps/n3fAJRkiPH22 Timeline: 0700-0800: Workout 0800-0810: Circle of Trust 0810-0830: Setup 2ndF event at shelter 0830-until: Fellowship, food (see note below), and games (Cornhole, CanJam,…

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