F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: TheReef

Conditions: A little muggy and gloomy, but altogether not half bad. PAX: 3 including the return of Bevo! FNGs: None DR PAX: None Warmarama (IC) SSH – 35Arm Circles – 10/10Imperial Walkers – 15Through the Tunnel – 15Mountain Climbers – 15 The Thang PAX moseyed to grab a coupon each, then to the pond for an A.L.A.R.M. workout. At each 1/4 section of the pond, the PAX performed 25 reps of the given category, dealer’s choice exercise. At the start and after each full round the pond, PAX performed sets of 50 Overhead Presses OYO for Quad P. Arms: DipsLazy…

Three gathered at the Reef Monday morning. Total of 200 LBC’s to help end April’s QuadP. YHC was still a little beat up from the weekend’s ruck at Tar Jacket Ridge, but the PAX managed to hold a solid beat down. Warmarama: SSH, Squats, Merkins, Mountain Climbers, LBCs The Thang: Mosey to the far parking deck for two sets of Jacob’s Ladder. The first went up to 7 Burpees. The second used LBCs. Moseyed back to the field near the flag. PAX Bernie Sandered to the wall, sprinted forward, completed X amount of Carolina Dry Docks, then held plank until…

YHC showed up hoping and fearing that he was not going to be flying solo, but prepared for said circumstance which ended up as the reality. Warmarama: SSH – 30Stretching The Thang In preparation for a potential 5k in late May, YHC decided to work on some endurance running, and so pounded out roughly that distance by running around most of the apartments at the AO location, up and down on parking garage, and around the pond once. Moved on to LBCs, 100 reps with a run around the pond between. Completed 5 times with an extra 515 reps thrown…

2 DR PAX joined F3 Hampton Roads on a surprisingly dry morning. Judge Judy brought fellow vacationer, Homer, down from Williamsburg. The Thang: Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, and reverse lunges. Every 10 minutes (5:30, 5:40, 5:50, 6:00, and 6:10) perform 150 LBCs (750 total). Mosey to parking deck with coupons (aka cinder blocks). Circuit of 5 exercises and one runner. Exercises were shoulder presses with coupon, leg lifts, chest presses with coupon, Carolina Dry Docks, and curls. Rotate on runner who would go down one floor via the stairs and back up the ramp. Four floors if…

2 PAX (YHC and Alaska, DR from Charlottesville) for what briefly appeared like it was going to be a solo outing. After Alaska figured out the admittedly confusing parking situation of Oyster Point, things got underway. Warmarama (IC) SSH – 30Imperial Walkers – 15Through the Tunnel – 15Burpess OYO – 5 Mosey to the pond for… The Thang A.L.A.R.M.: PAX alternated picking an exercise in the allotted category and do roughly 25 reps, running ¼ way around the pond between exercises: Arms: Dips CDDsPull-UpsCrabwalks up/around/down stairs Legs: Lunges, 4 ct.Squats (concentrate on form)Step-UpsGlobal Warming, 30 ct. out and back Abs: LBCs,…

4 PAX (including Wreck-It Ralph, down range for a bachelorette party, it’s a story) for a redux beatdown from Saturday’s Ironclad workout. Warmarama (IC) SSH – 20Michael Phelps – 10SSH – 20Through the Tunnel – 10SSH – 20Imperial Walkers – 10SSH – 20Burpee OYO – 5 (+ NCAA Bracket Position) 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 time, up to 10 Elevator, mosey down one level between each set: 10 Big Boys20 Squats30 LBCs40…

8 PAX made it out for the inaugural workout of our new AO, #TheReef. The ground was wet but spirits were not dampened. Warmarama (IC) SSH – 25Arm Circles – 15/15Squat – 15Through the Tunnel – 10Burpee – 5 Indian run around the block and back to the flags. The Thang Rochamburpees: With a partner, hold chillicut plant position and Rochambeau (Rock-Paper-Scissors) for the win. Winner does 1 Merkin, loser does 1 Burpee. For ties, both do Merkin. Rinse and repeat, each time adding 1 to reps until you reach 10. Mosey to pond to for… Elevens: 10 Big Boys…