F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: QuackQuackHonk

7 PAX made it out for a chilly morning workout that was 55 degrees at the start. Warmarama (IC) SSH – 30Through the Tunnel – 15 Arm Circles – 15Michael Phelps – 12Hillbillies – 15 Mosey around the pond (watching out for baby geese!) and back to flag to pick up coupons, then to the tennis courts. The Thang Pair up for a Dora. One PAX does a series of exercises with the coupons in descending quantities while the other paints the lines: Overhead Press – 300Curls – 200KB Swings – 100Man Makers – 50 Now that everyone was properly…

3.5 PAX made it out on a perfect morning (a back injury led to us having only 1/2 a SpaceMonkey). YAC gives up trying to guess how many PAX will show up for a given workout. Warmarama  SSH – 30TTT – 20Michael Phelps – 15Merkins – 10 OYO Mosey around the lake. On the way back grab a couple of coupons and head to the tennis courts. The Thang  PAX pair up for BOMBS (B)urpee – 50(O)verhead Press – 100(M)erkins – 150(B)ig Boy Situps – 200(S)ome more Overhead Press – 250 Mosey to the Picnic Tables. 1 Pax calls out…

8 PAX (including one DR, Pyro from Jacksonville) made it out to the less-gloomy-than-it-has-been gloom for an adoption-and-Agassis bonanza. Warmarama (IC) SSH – 30Michael Phelps – 20Through the Tunnel – 10Toy Soldiers – 15Burpees (OYO) – 5 Mosey around the pond and to the tennis courts. Agassis 3x. Mosey to the flags where the coupons were waiting. The Thang ADOPT A BLOCK – Partner up; PAX and their partner have just adopted a coupon (YHC heard one pair name their’s ‘Cindy’) and now have to keep it off the ground for the duration of the workout, 5 penalty burpees if…

4 PAX showed up in the mild temps with not a lot of chatter. Warmarama SSH – 30 ICArm Circles – 12 Each Way ICTTT – 15 ICImperial Walkers – 15 ICMerkins – 10 OYO The Thang Partner up with coupons for Dora. One PAX does exercises while the other runs, alternating between coupon exercise and LBCs for quad P: 50 Man Makers – 50 LBCs100 Overhead Press – 100 LBCs150 Merkins – 150 LBCs200 Squats – 200 LBCs250 Curls – 250 LBCs Finish with Mary ab exercises: American Hammers – 4 ct ICFlutter Kicks and Rosalitas – 4 ct…

8 PAX made it out in the gloom for a last-minute Q YHC threw together after seeing no one had signed up last night. Warmarama (IC) SSH – 30Arm Circles – 10/10/10Hillbilly Walkers – 15Through the Tunnel – 15Burpees OYO – 5 Mosey to the rear shopping center parking lot. The Thang A series of Escalators were completed suicide-style, with PAX performing the following exercises/reps at each speed bump, with a 20 count between each set because OUCH: Merkins: 10-20-30-40-30-20-10Squats: 20-30-40-50-40-30-20LBCs: 20-30-40-50-40-30-20 Lunge walk from the corner to the opening of the parking lot, then mosey back to the flags…

3 PAX showed up on a rainy morning. Q joked that if there is ever drought, just have him Q because it will always rain. Warmarama Side Straddle Hop 30 ICMichael Phelps 15 ICThrough The Tunnel 12 ICImperial Walkers 15 IC The Thang Moseyed around the pond and back to the tables. Hard to partner up when there is only 3 of us, so we came up with a rotation. One PAX runs while the other two perform a group of exercises. When running PAX returns he takes the place of one doing the exercises and 2nd PAX runs. Picked…

WarmoramaDouble knee pull x10Double pigeon pull x10Double quad pull x10Egoscue stretch x10Jack Attack (T x10, Jump x10, Press x10)Good morning merkins x10 The thangJourney around the lake, stopping at each bench and perform a minute of each of the following exercises, inspired (copied) from the exercise routines of Tony Horton of P90X fameDouble uppercut sprawlSide lunge jumpshotPlank Sphinx pushupsCrescent – chairStaggered pushupsDown dog crunchElbow over top sprawlLunge pushupsY (correction: V) lungesHip drop twistSpeed bike x50Long jump sprintMosey back to flags for a few Minutes of MaryAbrinomeSide bananaDolphin hopsC-Y reachCount and name COT:  Matthew 26:10-13 she has just done something wonderfully…

6 Pax showed with no Q in sight. Marvel (AKA YHC#1) quickly picked up the slack and took us through a warm up of SSH, Michael Phelps, TTT, 5 Burpees OYO and a quick mosey around the lake. The Thang Musket (AKA YHC#2) had an extra Q in the truck (see Backblast for Beautiful Day in the Neighborhood). Pax paired up for a Diego (cousin of Dora). 1 partner runs while the other does a series of exercises. When the running partner gets back he picks up where the first partner left off. 100 Merkins150 OH Press with Coupon200 LBCs250…

5 PAX were out on this beautiful rainy morning, which led to a 3rd change in planned Q. One for dry conditions, one for wet and one for storming (which forecast said 100% chance but never happened). Warmarama (IC) SSH – 25Through the Tunnel – 12Imperial Walkers – 15Michael Phelps – 15Then a mosey around the lake Thang 1 PAX does burpees while others do AMRAP on assorted exercises: Step UpsAbyss MerkinsLBCsShoulder TapsRound 1 – 15 Burpees, Round 2 – 10 Burpees, Round 3 – 5 Burpees 1 Pax does 10 4×4’s while others do AMRAP on assorted exercises using…

5 PAX arrived to celebrate YHCs one year F3 anniversary. The weather as usual was perfect. I am so thankful I took the opportunity one year ago to participate in my first workout. The Thang Warmarama 30 SSHs 4ct IC 20 Forward / Backward 4ct IC 10 Finkel Swings each leg 4ct IC 20 Squats 4ct ICWorkout The beatdown tied in this month’s Quad P. YHC led the PAX on a 1.2 mile run around the QQH pond. Immediately following the run, PAX partnered up for the next phase of the beatdown. PAX completed 10 Abyss Merkins while partner held…

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