Saturday, December 5
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

Conditions: Colder than predicted PAX: 3 FNGs: None DR PAX: Carrier (Charlotte) Warmarama SSH – 25Michael Phelps– 12TTT – 12Helicopters – 12Sideways Lunge – 12 Mosey to PNC parking deck, one below top floor. The Thang 12 Days of Christmas Ladder: Do lunge walk (day 1), then mosey between corners for each “day,” doing the number of reps for that day. Add the next day at each corner. All on Q unless otherwise stated. (Total reps completed in parenthesis) Lunge Walk for 60 feet (12)Chillcut Plank, 20 sec (220 sec)Derkins (30)Leg Lifts (36)Burpees, OYO (40)HR Merkins (42)Big Bois (42)Squats, IC…

Conditions: Cool, a little bit of spit Warmarama Sideways lunges x 1021s followed by 5 burpee penaltyBat wings x 10 each The Thang Rifle carry to patio deck. Run to 4th life guard tower and backDarts (courtesy of my kids magnetic dart board)- PAX throws a dart. Q dictated what red and green exercises were each session. PAX does the related workout on own count, all other PAX AMRAP while PAX is counting. Each PAX throws once per session. If they miss, 5 burpees, bullseye= they name the exercise and number of repsFirst session- Shoulders- Green: grave diggers. Red: Lion King.Run…

34 degrees with minimal wind. A good morning to be out of the fartsack and into the gloom for a beatdown.  F3 and COVID-19 Disclosures WARMARAMA – Complete 10 reps in four-count cadence of the exercises below except perform one burpee. Run around parking lot THE THANG – Perform the following exercises single count. PAX rotate counting the reps to himself so that the other PAX can enjoy mumble chatter except the burpees that are OYO. 100 High knees 90 SSH 80 LBCs 70 Sumo squats 60 Hip thrust 50 Plank in & outs 40 Froggy squats 30 Jump lunges…

F3 and COVID-19 Disclosures Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. This morning’s workout was from a workout I recently saw on a social media site. Thanks to Cowboy for passing along the Q. https://vm.tiktok.com/ZMJXHHEm5/ WARMARAMA All 10 reps four-count cadence except the burpee. High knees, Star jumps (or SSH?), LBCs, Sumo squats, Hip thrusts (aka Alabama Prom Date), Plank in & out, Froggy squats, Jump lunges, 1 Burpee, Merkins.  Mosey to the stage carrying a shovel flag that was planted in front of the stage. …

10 Pax showed up for another Stinkhill beatdown by YHC. The sun was just rising and the air temperature was slightly warmer then usual. Warmarama: Side Straddle Hop, Imperial Walkers, Squats, Through the Tunnels, Arm Circles, Michael Phelps, Merkins The Thang: The Pax moseyed around Stinkhill and back to the Amphitheater. There they did completed a series of exercises dictated by the F3 Deck of Cards: 20 4 count Squats 20 4 Counts Freddie Mercury 10 4 Counts H/R Merkins 10 4 Counts Chuck Norris Merkins 20 4 Counts Shoulder Tap Merkins 10 4 Counts Low Slow Squats 90 Second…

16 Pax did not let the pouring rain keep them from getting their sweat on for Thanksgiving day beatdown at the Playground. The PAX welcomed a FNG Vanilla Ice. During the warm-up YHC, enlightened the PAX on some fun and educational Thanksgiving facts. Afterward the PAX was introduced to Gobbler’s Challenge. The completed the challenge with the PAX favorite Cinder Blocks. Warmarama: 20 in cadence Side Straddle Hop10 in cadence Arm Circles20 in cadence Imperial Walkers20 in cadence Squats20 in cadence Michael Phelps20 in cadence Through the TunnelsSuicide Sprints Thang: 10 Swings10 Exercise15 Swings15 Exercise25 Swings25 Exercise50 Swings50 ExerciseRun Round…

CONDITIONS: Dark as the parking lot lights weren’t on, 55 degrees WARMARAMA: SSH cadence 25; Thru the tunnel cadence 10; Imperial walkers cadence 10; Bat wings cadence 10 (arm circles forward, arm circle backward, steel clap, overhead clap); Squats cadence 10 50 curls with a coupon. Mosey to the to building next to the tennis courts for some light. THE THANG Following seven exercises for one minute: Half burpees, Plank alternating toe taps, Side plank hold (switch sides after 30 seconds), Low plank to high plank, Butt kicks, High knee taps, Jumping squats BLIMPS – seven reps of the following…

Conditions: Cool, dry, & nice PAX: 7 FNGs: Drive-thru Warmarama Bone the fish (side shuffle, karaoke, back pedal)Arm swirlsRaise the roofChinookThrough the tunnelAbe-vigodasSteve EarleImperial walkers The Thang Mosey to trackThoracic twistingRotating lungesSingle-leg rotations with Egyptian holds3-man grinders across width of football field: plank hold | 300 single-count American Hammers; backpedal to American Hammer site; forward run to plank hold siteTake a lap of the bleachers – up and down each set of stairs3-man grinders across width of football field: plank jacks | 150 Bobby Hurleys; forward run each directionBlue Falcon: split into two teams; 30 seconds to design a team…

Conditions: BRISK like tea PAX: 6 FNGs: – Warmarama 1 Burpee OYO between each of the following…SSH – 30Grady Corn – 10TTT – 10Helicopters – 10Hillbilly Walkers – 10 Indian Run around the Pond, back to the clubhouse. The Thang Coupon Circuit: PAX rotate between the following stations, always doing AMRAP, except for #1. All PAX through 2x. 10 Pull-Ups, then run to tennis court and around the inside and back.Goblet SquatsDammits (Big Boi w/coupon)HR MerkinsStep-UpsAmerican Sledgehammers (American Hammer w/coupon) COP (Circle of Pain) – Each PAX does 25 curls, then one PAX picks a coupon exercise for the group to do,…

Conditions: Cool, dry, & nice Warmarama Bone the fish (side shuffle, karaoke, back pedal) x2Arm swirlsRaise the roofChinookThrough the tunnelAbe-vigodasSteve EarleImperial walkersThoracic twistingRotating lungesSingle-leg rotations with Egyptian holds The Thang Bring Sally Up to Moby’s “Flower”Big lap around the churchTabata (20 sec. on / 10 sec. off x 3 for each duo of exercises below)Flutter kicks & hello dollyMonkey humpers & Apollo OhnosUp downs & shoulder tapsJump squats & lungesNolan Ryan left & rightFreddie Mercuries & leg raisesMountain climbers & plank jacks3-man grinder: plank hold | 100 step-upsMary Moleskin YHC’s music choice caused several PAX to reminisce on old concerts…

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