Tuesday, September 22
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

Conditions: Ideal FNGs: None Warmarama SSH – 25Imperial Walkers– 10Arm Circles – 10Michael Phelps – 10 Mosey to Coupons and behind foodlion. The Thang All About the Benjamins x 3 25 Curls for the Girls,  25 Walking Lunges, (sub rifle carry rounds 2 and 3) 25 Squats,  25 Walking Lunges back to your coupon, (sub rifle carry rounds 2 and 3) 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, (sub V- up round 2) (sub merkins round 3) 25 Walking Lunges back. Mosey 400m —end AATB—- Mary, pick your own poison w/ or w/out coupon, in 1 minute intervals. x 8.…

Conditions: A little breezy, but AWESOME! PAX: 5 FNGs: None Warmarama SSH – 30TTT – 15Toy Soldiers – 10Michael Phelps – 15 Mosey to Parking Garage by Salsas. The Thang Elevator Up: Stop on each floor to do a level of the elevator. PAX rotated counting to encourage mumble chatter. Big Boys – 10 CDDs – 20 Mountain Climbers – 30 Shoulder Taps – 40 LBCs – 50 Line ’em up: PAX all line up 1-5. #1 performs transition around parking deck while others rotate through AMRAP. #1 – Bear Crawl/Side Step/Crab Walk Flutter Kicks Merkins LBCs Lunges #2 Lunge…

Conditions: Starting to cool PAX: 6 FNGs: None Warmarama SSH – 30Arm Circles – 12 Each WayTTT (slow) – 12Emperial Walkers – 15 Mosey around the pond to the tennis courts. The Thang BOMBS – Pax partner up for some B.O.M.B.S. Burpees – 50 Overhead Claps – 100 Merkins – 150 Big Boys – 200 Squats – 250 Pick Your Poison – Each PAX selects an exercise for everyone else to do AMRAP while he runs to the bridge and back. Selections included Arm Circles, SSH, Merkins. Monkey Humpers, etc. COT Exodus 20:1-6 Announcements Iron PAX Week 3 will be…

Conditions: Primo PAX: 10 FNGs: Just Dreamliner’s baby, but he wasn’t present Warmarama SSH – 30Nancy Kerrigans – 10/10Hillbilly Walkers – 15TTT (slow) – 10 Mosey to Food Lion backlot, the short way. The Thang 1/3 for 30 A.L.A.R.M – At each corner of lot (around whole building = 1/3 mile) do 30 of specified exercise, one PAX counts. Mosey long stretches, lunge or skip the shorts: Arms – CDDs Legs – Baryshnikov Squats Abs – LBCs (4ct) R – Reverse Run all the transits between… M – Merkins Mosey to the clubhouse. Mary Captain Thor: Abs in a 1:4 ratio; Leg Lifts/Penguin Crunches…

Marvel, Gas Station, Muskeet, and Money Ball completed the Iron Pax Challenge Week 2. The other ten PAX completed the following workout. WARM-UP – Squats 15C, Imperial Walkers 15C, Through the Tunnel 10C, Arm Circles 10C each arm, Side Stradle Hops20C THE THANG Mosey to the tennis court Slaughters and BLIMPS Run around the tennis court twice before each Slaughter and BLIMPS Slaughter Set One: Burpees & Squats – 10 Burpees OYO + 9 Squats IC + 8 Burpees + 7 Squats, SC, etc…down to 1 Squat. Finish with 10 Burpees. Recover. BLIMPS – six exercises with six reps of…

Conditions: Beautiful morning! WARM-O-RAMA High-Knees – 30 Seconds Michael Phelps – 10 IC Reverse Lunges – 10 IC Apollo OH-Nos – 10 OYO Burpees – 10 OYO Mosey over to pick up coupons and come back The Thang: Tabata workout: This is a HITT workout with 20 seconds on and 10 seconds off. The intent is to go all out for those 20 seconds and try to recover during the 10 seconds. Each rounds is repeated 3x Set 1: Burpees Decline Merkins (w/ coupon) Johnny Dramas American Hammers (w/ coupon) Jump Squats Overhead Press (w/ coupon) Big Boys Mountain Climbers…

F3 and Covid disclosures Mission – Plant, grow, and serve small workout groups for men for the invigoration of male community leadership. WARMARAMA  Side Straddle Hop 20 cadence, Imperial Walkers 15 cadence, Thru the Tunnel 10 cadence, Bat wings 10 each cadence, lap around the track THE THANG 26 Pax including four 2.0s one of whom was a FNG showed up for a Labor Day Convergence workout at the Western Branch High School football field. The workout was in honor of the 25th anniversary of Cal Ripken’s (the Iron Man) 2131st consecutive baseball game on September 6, 1995 breaking “Iron…

Conditions: Sunny & 75 (no, really!) PAX: 9 FNGs: None Warmarama SSH – 30Overhead Claps – 15Toy Soldiers – 15TTT – 15 Mosey to PNC parking deck, top floor. The Thang Beep Test: All PAX try to make it back and forth between walls (~20m) before the next beep. Once “knocked out,” you pick an exercise for all “knocked out” PAX to complete. In case of multiple PAX knocked out at same interval, first one to reach wall picks (or just decide amongst yourselves?) Chatty Dora: Partner up, each PAX does prescribed exercise AMRAP while their partner runs to stairs,…

Conditions: Nice, but quite Trucky. PAX: 12 FNGs: None Warmarama SSH – 24Michael Phelps– 14Mountain Climbers– 20 Mosey to Food Lion parking lot, Long way… The Thang MONEYBALL: Each speed bump is a station. 9 total. 15 reps of each workout, other than those with burpees; 5 reps. Can’t advance to next station until another PAX catches you (this wasn’t a problem) so AMRAP if necessary. M Merkins x 15 O Outlaw (O Letter flutter kicks) x 15 each way N Narrow Squats x 15 E E2K x 15 each way Y Yellow line Jumpers (jump speedbump) x 15 B Burpees x 5…

AOC: UpTheCreek Hard to count the PAX as some joined mid-run and left mid-run, but think we had 9 total. Warmarama – N/A Thang – At your own pace, pick up the 6 at the end of pre-established waypoints. AMRAP big bois for 2 minutes. Finished up with COT. Proverbs 15:4. Its not always what you say, but how you say it. Match your tone with your words. Be deliberate on working on this. Moleskin- Cash Flow’s first day of school for his 2 year old daughter; guaranteeing a phone call from the school to take her back. A sniper…

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