F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

8 PAX (including one DR, Pyro from Jacksonville) made it out to the less-gloomy-than-it-has-been gloom for an adoption-and-Agassis bonanza. Warmarama (IC) SSH – 30Michael Phelps – 20Through the Tunnel – 10Toy Soldiers – 15Burpees (OYO) – 5 Mosey around the pond and to the tennis courts. Agassis 3x. Mosey to the flags where the coupons were waiting. The Thang ADOPT A BLOCK – Partner up; PAX and their partner have just adopted a coupon (YHC heard one pair name their’s ‘Cindy’) and now have to keep it off the ground for the duration of the workout, 5 penalty burpees if…

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…

It was a gorgeous 55 degrees and seven PAX arrived eager to burn away those Easter calories. Warmarama 25 SSHs IC 20 Michael Phelps IC 10Fwd/10Back IC 12 Pickle Pounders ICWorkoutLed PAX on a quick mosey around the DDG pond and then mustered up at the tennis courts to continue the beatdown. YHC utilized the 7 of Diamonds Routine on a tennis court vice baseball diamond and substituted running with lunges for full PAX participation. For the first round, do 7 reps of an exercise (Burpees) at each of the 4 corners with a lunge in between corners. Each round,…

7 PAX made it out for a post-downpour for a 4/20 workout to get as high (up) as we can. To begin, YHC informed the PAX that whenever a car drove by, they were “PLAY IT COOL” by holding Al Gore position, pretending as though they were reading a paper. Warmarama (IC) SSH – 30Michael Phelps – 15Through the Tunnel – 15Toy Soldiers – 15Burpee OYO – 5SSH – 30 (again)Burpee OYO – 5 (again) Indian run around the block to the parking deck, bottom level. The Thang Elevator: Start on bottom level with 10 reps of following, add 10…

Three PAX posted for a rucking good time. Warmarrama – 5 Burpees OYO, Imberial Walker 10 IC, Through the Tunnel 10 IC, Michael Phelps – 10 IC, Squats 10 IC Thang – GORuck April Challange – Lucky 7, day 7 Ruck the lake stopping at each bench and perform 10 each – Ruck Dead Lifts, Walking Lunges & Ruck Mercians. Total of 10 Sets. Finished with no time for LBC’s!!!! Finished up with COT

4 PAX showed up in the mild temps with not a lot of chatter. Warmarama SSH – 30 ICArm Circles – 12 Each Way ICTTT – 15 ICImperial Walkers – 15 ICMerkins – 10 OYO The Thang Partner up with coupons for Dora. One PAX does exercises while the other runs, alternating between coupon exercise and LBCs for quad P: 50 Man Makers – 50 LBCs100 Overhead Press – 100 LBCs150 Merkins – 150 LBCs200 Squats – 200 LBCs250 Curls – 250 LBCs Finish with Mary ab exercises: American Hammers – 4 ct ICFlutter Kicks and Rosalitas – 4 ct…

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…

6 Strong PAX made it to Stinkhill and survived a beatdown before the rain came in. Warmarama: Side Straddle Hop, Imperial Walkers (in honor of the new Star Wars Trailer), Though the Tunnel, Michael Phelps, Arm Circles, lungs stretches, Lastly 50 in cadence LBC’s. The Thang: Mosey over to Kids Cove for a Hero WOD for Zachary Tellier. The WOD is as follows: 10 Burpees: 10 Burpees, 25 Merkins: 10 Burpees, 25 Merkins, 50 Lunges: 10 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s: 10 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s: 10 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s, 150…

The AO was is celebration of Funny car’s 56th birthday on April 8, 2019 WARM-A-RAMA In cadence- 11 Side straddle hops, 11 Imperial walkers, 11 Under the tunnel, 11 Monkey humpers, 11 Side straddle hops, 01 Burpee = 56 total THE THANG – The Circle of 56 Circle #1 – Run for 0.56 of a mile, 28 Merkins + 28 Freddy Mercurires = 56 total, 56 yard lunge walk, 56 yard sprint, 56 LBCs Circle #2 – Run for 0.56 of a mile, 28 Carolina Dry Docks + 28 American Hammers = 56 total, 56 yard Bear crawl, 56 yard…

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,…

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