Tuesday, November 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: QuackQuackHonk

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,…

9 PAX arrived at QQH representing their determination and selflessness to fellow PAX. The weather was gorgeous but pre-beatdown wind chill was at full force and YHC couldn’t wait to get started. At the start YHC continued the Hampton Roads challenge of tackling the F3 Nation exercise list. The Thang Warmarama was bypassed and YHC got things kicked-off with Deconstructed Burpees and PAX eagerly worked their way through Do-ah-diddy. Deconstructed Burpees Routine The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins,…

For all of those who are interested and available to go with me, I am planning a trip to Wilmington, NC to assist in hurricane Florence recovery and donate time and goods for the weekend of 10/26-10/28.  Here is the basic plan: Friday 10/26: Load up the trucks and leave Hampton Roads after work (approx. 6pm). Drive to my in-laws’ house in Angier, NC (arrive approx. 9:30pm).  They have plenty of room for anyone that wants to come (they can comfortably house about 15 visitors).  We will spend the night there. Saturday 10/27: Get up early on Saturday morning to…

This morning 9 PAX continued in the “wonderful” A-Z Exercise Challenge going through the Exicon from f3nation.com. Mumble chatter was relatively low despite some really good material with weird exercises and early 2000s’ music. We made it through the following 10 exercises: Blades of Steel Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades…

To all who shall these presents greetings! It is almost that time again!  Hampton Roads is celebrating another year of giving it away.  Our second anniversary convergence will be held at StinkHill on November 3rd at the normal start time of 0700.  Beat down details are still to follow.  There will also be second F and food (yet another F?) afterwards for those who can make it to which families are welcome.  Specifics are still being ironed out.  Look for another pre-blast in the near future for more information. Save the Date!!!! We are only 30 days out! RVA: You…

High Impact Men of Hampton Roads, It has been entirely too long since my last Big Data Update, but this past month was just too impressive to let the opportunity slip away.  Bottom Line Up Front: although August 2018 was a record month for us, September was even better. First and foremost, we had 9 new FNGs! Welcome KiloVolt, Shakespeare, Taps, Hyzer, Tanker, Oscar, Dr. J, Chief, and Reaper!  Thanks for coming out, and we look forward to continuing to see you in the gloom. We also had a whopping 4 VQs, #SecondBell.  #TClaps to Catapult, Grinder, Doomsday, and Marvel. …

QuackQuackHonk continued strong w. 9x PAX including the 2nd Post of Oscar and guest visit of Carrier from Charlotte. The Q trend of going A-Z through every-single Exercise listed for F3 Nation continues… this may take some time, but it is a worthwhile pursuit.Today we made it from Austin Ass-Kickers through Bat Wings. WARMORAMA – Followed the A-Z model… 15x Austin Ass-Kickers (IC) 15x Australian Mountain Climbers (IC) Baba O’Reilly’s – 5x minutes of Imperial Walkers set to the beat and tempo of the perfectly 5 min song  Baba O’Reilly” from the Who. THE THING.. AYG – In coordination w/…

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