F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

Conditions: As Musket put it: dark. PAX: 11 PAX strong FNGs: None, unless you count Guinea Pig who only joined halfway through Tuesday’s boot camp. DR PAX: None. Warmarama SSH – 25Arm Circles – 10/10Imperial Walkers – 15TTT – 10Burpees OYO – 5 Mosey to rear parking lot of Food Lion, long way. The Thang Ladder: PAX performed 20 reps of each of the following exercises, then run down to second speed bump and back, then add next exercise to previously performed level/s: Johnny DramaAmerican HammerReverse LungeMerkinBig BoyOverhead ClapBurpee Mary Elevens: Crunchy Frogs / WWIIs Mosey to the flags the…

The NFL season is upon us, and that means it’s time to put your football knowledge to the test. I’ve been running an NFL Survivor Pool for 15+ years, and I’d like to invite you to join.  For those of you who have played in my league before but didn’t play last year, I’m changing the league to allow for double elimination: a guarantee that you can’t crash out in Week 1!  This change has meant that I’m now hosting the league on a new website. This is NOT Fantasy Football…it’s much easier: pick 1 team to win each week.…

Warmarama SSHArm CirclesThrough the Tunnel The Thang Mosey to the pond Burpees and run for the Q’s birthday15 Burpees and run a lap around the pondRinse and repeat with 10, 5, and 3 Do-ah-diddyRun inline around the pond while front PAX peels off to complete 15 CDDs and sprints back to the group, shouting “SIX” on arrivalRun until all PAX to complete CDDs Mosey to the bottom of the garage Indian Run – Up the PNC garage ramps Dora – On top of the garage: 100 Merkins, 200 LBCs, 300 SquatsPartner up – while one partner does exercise, the other…

No Pax had signed up to Q at Bear Country so Funny car filled in on four hours of sleep after getting home at midnight taking his daughter Campbell University. Warm-up: Side Straddle Hops 20 cadence, Thru the Tunnel 15 cadence, Imperial Walkers 15 cadence, Merkins 10 cadence. Mosey to the track and run the bleachers. In celebration of Funny car’s daughter leaving the nest and starting a new phase in her life, the workout was “The Circle of Life”. The Pax ran a quarter of the track then performed an exercise selected by a different Pax. Each exercise had…

Warmarama (IC) SSH – 30Arm Circles – 18/14 Through the Tunnel – 16Mountain Climbers – 20 4ct.Merkins – 20 4 ct. Indian Run around pond to the parking lot. The Thang YHC had everything written down and ready to go for the beatdown and walked out the door leaving it on the counter…made it up on the fly. Sometimes that’s the best way! BOMBS: One partner runs around the flag pole while the other: 50 Burpees100 Overhead Claps150 Merkins200 Big Boys250 Squats Mosey to Tennis Court. Mary: Dealers Choice with Mission Impossibles in between: American Hammers / Paint the LinesFreddie…

Conditions: Wet, Sunny and 75 as always. Just check the F3 weather app. PAX: 9 Warmarama Side Straddle HopsArm CirclesThrough the TunnelCopperhead SquatsDeconstructed Burpees The Thang Partner up. Suicide style routine with sandbags. 5 cones set up 5 yds apart. First PAX performs 20 curls while other PAX bear crawls up and past first PAX and holds plank until they are done. 1st PAX then has to throw sandbag to 2nd PAX. If sandbag is dropped or touches the ground partners perform 5 penalty Burpees. Mary Circled up for 4 minutes of Mary. WWIIs x 30, Freddie Mercury x 20,…

Warmarama (IC) SSH – 30Through the Tunnel – 15Arm Circles – 10/10Toy Soldiers – 15Burpees OYO – 5 Indian Run around block to pond. The Thang Partner up for…Rochamburpees: Hold low plank, Rochambeau (Rock/Paper/Scissors) Winner does Merkin, loser does Burpee, on ties both do Merkin. Increase by one up to 10. Mosey to PNC parking deck, top floor. Dora: Partners share burden of the following reps: 100 Jump Squat200 Hand Release Merkin300 American Hammer (4ct) PAX run down ramp to far wall and back when not performing exercises. Mary down the ramps (see below). Mosey to the pond, stop at…

YHC and 8 PAX arrived to Bear Country with fitness on the mind. Conditions were great, 75 degrees and clear skies. Warmarama (IC) • SSHs – 61 • Flying Arm Circles (Sobriety Style) – 10fwd/10bwd. Lean forward on one leg with arms out and complete forward arm circles. Switch leg and complete backward arm circles. • Finkel Swings – 15Lt/15RtMosey to Bear Country Cave (aka under bleachers) The Thang YHC got the workout started by separating PAX into 3 teams split between 3 stations. PAX rotated between stations based solely on the team competing Station 1. Phase 1 • Station 1-…

Three PAX showed up for an early morning beat down at Stankhill. It started off dark but the light quickly came around as the PAX grunted and sweat through the workout. Warmarama: Side Straddle Hop, Through the Tunnel, Imperial Walkers, Hillbilly Walkers, Mountain Climbers, Arm Circles Thang: The PAX moseyed around the front of the hill straight over to Kids Cove. There the PAX endured 2 AMRAPS. AMRAP 1: 10 Merkins, 10 Step ups, 20 4 count LBC’s then a lap around the park. Rinse and repeat. AMRAP 2: 10 Carolina Dry Docks, 10 4 count Squats, 20 2 count…

Warm-a-rama Arm Circles Forward, Arm Circles Backward, Big Arm Circles Forward, Big Arm Circles Backward Through The Tunnel Emperial Walkers Mozy to the Pond, 10 Burpees Mozy to Next Planter, Durcans Mozy to Next Planter, 10 Burpees Mozy to Next Planter, Urcans Mozy back to flags The Thang Descending Ladder, 10 Man Makers with Coupon, run to garage wall, 9 Man Makers with Coupon, run to garage wall, and so on. Until 1 burpee is complete. Mozy to the Pond, 10 Burpees Mozy to Next Planter, Durcans Mozy to Next Planter, 10 Burpees Mozy to Next Planter, Urcans Mozy to…

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