F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: StinkHill

Six Pax reported for duty at StinkHill this morning and chased the rain and gloom away with an F3-worthy effort. Warmarama SSH. 25. IC Thru the Tunnel. 20. IC Imperial Walkers. 20. IC Arm Circles 15 Fwd, 10 Bckwd. IC One Lap of the Parking Lot The Thang StinkBombs: Pax pair up and while partner 1 performs 50 Coupon Curls or runs 1 lap of the parking lot (Stink), partner 2 works thru BOMBS until partner 1 relieves him. (B.O.M.B.S = 100 Burpees, 200 Over Head Claps, 300 Merkins, 400 Big Boy Sit-ups, 500 Squats). Flip-Flop/ Rinse and Repeat. Note…

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…

5 Strong Pax posted at Stinkhill this morning. The wind was blowing and the cooler temperature was present. Warmarama: Side Straddle Hop, Imperial Walkers, Through the tunnel, Arm Circles The Thang: Pax moseyed to Kids Cove for 12 days of Christmas. 1 Lap around KC, 2 Man Makers, 3 Leg raises, 4 Burpees, 5 Box Cutters, 6 Hand Release Merkins, 7 American Hammers, 8 Squat Jumps, 9 Big Boys, 10 Merkins, 11 LBC, 12 4 CT Air Squats. Mosey up Stinkhill for some Mary, American Hammers, Flutter Kicks, Bog Boys, LBC’s.  Then mosey to the rock pile for some Bi’s,…

6 PAX took their daily red pill (#DRP) and put F3’s 3rd Core Principle into action (F3 workouts are held outdoors, rain or shine, hot or cold). They choose to do the hard thing, to beat the fartsack and post, making it easier for the rest of us to do the same thing. #Tclaps. They may have regretted it somewhat as YHC lead them into the valley of goose poop. The Thang: Warm-a-rama: Side straddle hops Michael Phelps Through-the-tunnels Yul Brynner: Magnificent Seven Merkins. Progress through 7 different types of merkins without stopping/holding plank between each one: Carolina Dry Dock…

7 PAX showed up for an epic beat down at Stinkhill. It was a a brisk 35 degrees and sunny. Warmaram: Side Straddle Hop, Imperial Walkers, Micheal Phelps, Good Mornings, Through the Tunnels. After that the PAX grabbed the sandbags and Kettle bells and moseyed over to the bathrooms. There the PAX endured rounds of intense strength exercises. The Thang: w/ 40/50lbs bag 15 Squats, 15 Kettle Bell Swings 35/20lbs, 40lb bag 15 Strict Press, 20 Big Boys and run to the top of Stinkhill for 20 American Hammers. Rinse and repeat AMRAP 20 mins. Round 2: 20 4 count…

YHC chose to utilize this beautiful Saturday morning at StinkHill to celebrate his wonderful daughter’s birthday. Born 21 years ago at 10:10am today, Noel is, as are all children to their fathers, a blessing in my life.

Although tryptophan was still coursing through our veins, the PAX appeared ready for a beatdown, Thanksgiving leftover style. Warmarama: Side straddle hops (in-cadence, IC, 15), Finkle swings (IC, 15), Imperial Walkers (IC, 15), Sumo squats (IC, 15), 5 burpees … because you always need burpees The Thang We moseyed to the far shelter where the PAX were informed that, on this auspicious occasion, the shelter we were all in would be considered a massive oven.  That would make us, well, Turkeys.  As such, it was important to have a section of the beatdown dedicated to each part of the bird…

WARM-O-RAMA Helo x15 T jacks  x20 Merkin 1.5 x10 SSHops x30 Basic Burpee x20 Plank Roll x10 Warmup Mosey to the top of StinkHill.  Grab coupons and perform 2 sets of:  Press Jacks, Squat Cross, Lateral Squat Hops Mosey down to the field for the Beatdown 21.  Transit the length of the field 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins (231 total) Sprint; Partner carry, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, Side bear crawl, 5x5s…

Short on numbers but strong in resolve, a determined trio posted at StinkHill this morning and started the weekend off right. Warmarama SSH.                25.                   IC TTT.                 20.                   IC Imp. Walkers. 20                    IC Merkins.          30.                   IC Big Boy Situps 25.            …

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…

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