F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

On the Go at Duck Duck Goose So, there I was, at 8pm on Monday looking at the Q Schedule. I noticed there was no Q for Tuesday morning, and I knew I was being called to make up a Q on the Go the next morning. So that is just what the Pax got. An unplanned beatdown! Warm-A-Rama SSH Arm Circles Cherry Pickers (done exactly like Through the Tunnel, just with none of that happy clapping stuff. We beat on our stomachs, like Men, to get ready for the Plank Challenge!) Quad P, Plank Challenge. Pax ran to pond…

Conditions: Perfect PAX: 5 Warmarama (IC) TTTArm Circles Michael PhelpsEmperial Walkers Mosey to behind Food Lion. The Thang Dora where PAX pair up (odd number so one set of three) and one PAX runs the ladder of speed bumps and does a series of exercises while the other hangs back and does a different series of exercises, swapping after each bump. Ladder 1 – 5 bumps x 5 Burpees each / Partner does SSHLadder 2 – 4 bumps x 10 Merkins each / Partner does Mountain ClimbersLadder 3 – 3 bumps x 15 Squats each / Partner does LungesLadder 4…

5 PAX mustered at Stinkhill for the last Saturday workout there for the summer. It was cloudy and wet and busy at the hill. The PAX warmed up with Side Straddle Hop, Imperial Walkers, Through the tunnels, Arm Circles, Squat Holds. From there the PAX moseyed down the running path around the big lake. The PAX ran the Indian Run while stopping every so often to perform 10 Merkins, 15 Carolina Dry Docks, 20 four count American Hammers. Once at the Kids Cove the PAX stopped. Then the PAX suffered some 10 Burpees and then ascended up the hill for…

Conditions: Muggy with some soggy ground. PAX: 3 (Dreamliner was a tad tardy) FNGs: None DR PAX: None Warmarama SSH – 26 (YHC was still waking up and didn’t stop at 25)Through the Tunnel – 20Helicopters – 15Michael Phelps – 10Burpee OYO – 5 (+ some extra credit so Dreamliner could catch up) The Thang Plank-Off: All PAX attempt longest plank possible. When done, run to wall and back, do set of 50 LBCs. Mosey to pond. Full-Body 5k: All PAX perform 25 reps of one exercise then mosey one lap around pond, rinse/repeat for two more exercises to make…

Today we said goodbye to our brother and friend Airwolf. He has been an active participant and leader within F3 Hampton Roads. Airwolf, you will be missed. YHC had the privilege of Q’ing on his 3 year F3 naming anniversary (received F3 name on May 30, 2016 at a Memorial Day workout in Charleston, SC). YHC has Q’d the same workout on his anniversary for the last three years. There was not a backblast for my first workout so we repeated the first workout that had a backblast. #Tclaps to F3 Nick. Side note: F3 Nick was the F3 Charleston…

Conditions: Lovely but squishy from last night’s rain PAX: 11 PAX presented for some Whamtastic Fun FNGs: Training Wheels (Eric) DR PAX: None Warmarama (IC)  SSH – 33Arm Circles – 10/10Through the Tunnel – 15Mountain Climbers – 15 Mosey to pond. The Thang Plank-Off: All PAX attempt longest plank possible to begin toward Quad P. When done, run one lap of pond, then return and do set of 50 LBCs. If everyone is still not done, rinse and repeat. Mosey to top of PNC-adjacent parking garage, circumventing barriers. WHAM-O Ladder: Start at 11 reps of the following exercise, then run…

It was a somber morning at Stinkhill. The Pax showed up with heavy hearts for the families effected by the incident at the Municipal Center in Virginia Beach yesterday afternoon. 6 Pax showed up and put it all out there to remember those who were lost. Warm-up: Side Straddle Hop, Imperial Walkers, Squat Holds, Through the Tunnel, Arm Circles, and Michael Phelps. Pax than Moseyed to the second set of stairs. There they endured a beat down of 12 rounds of 12 Burpees, 12 America Hammers, 12 Merkins, 12 Big Boys, 12 Air squats, 12 V-ups. Then a run to…

Pax, We are excited to announce that beginning June 15th, the StinkHill AO (Saturday mornings from 7-8am) will be relocating for the summer from Mt Trashmore to Hillier Ignite Fitness Park located on the oceanfront at 36th Street. This new AO will be named Ignite and in addition to the sand and surf, offers the Pax an opportunity to utilize the wide array of fitness apparatus available on site. #ignitevbfitness Related Links (be sure and check out the 3rd one and read up on Hillier Ignite and its founder Luke Hillier … really want to get Luke and his brother Mike involved…

Warmarama Michael Phelps IC Thru the tunnel IC Slow Lunge 10 count each leg IC 5 Burpees OYO The Thang Mosey to Fountain to Run 4 Laps which is a little over a mile. Start at flower bed and partner up with interchanging workouts with 1 workout at the flower bed and one using distance to get you to the next flower bed. 25 step ups/ bear crawls, Merkins/crab walk, big boys/ running backwards, dips/duck walk, lazy pull-ups/lunge, hard release Burpees/broad jump, LBC’s/ reverse lunge, Irkens/karaoke. Back to flag for modified Dora 100 shoulder thrust with coupon 200 squats with…

At Duck Duck Goose (DDG) 6 PAX were ready to sweat. The weather was an inviting 75 degrees, muggy, and PAX were outnumbered by the biting gnats. With the early sunshine it was nice to see all the PAX bright faces instead of their silhouettes. Warmarama • Biting Gnat slaps, OYO, as many as required in between exercises. • SSHs 25 IC• Arm Circles 15 Fwd/15 Bwd IC • Michael Phelps 20 IC• Reverse Lunge WorkoutPAX took a leisurely mosey around DDG pond and took the Bear Crawl Bridge back to the flags. PAX then had the unique opportunity to…

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