Thursday, October 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

6 PAX arrived to Bear Country hungry for fitness. It was 65 and gorgeous. Warmarama: 1. SSHs 30 IC 2. Through the Tunnel 20 IC 3. Arm Circles 15Fwd/15Bwd IC 4. No Surrenders 10 IC Mosey to the Bear Country football field.The Thang:Quarter Pounder- Done on a Football field or a large parking lot. Sprint to the 25 yard line, do 25 merkins, then run backwards to the goal line. Sprint to the 50 yard line, do 50 squats, then run backwards to the goal Line. Sprint to the 75 yard line, do 75 Mountain Climbers, then run backwards to…

Conditions: Cool air, wet ground, can’t lose? PAX: 7 HIMs FNGs: None DR PAX: None Warmarama SSH – 25Michael Phelps – 20Hillbilly Walkers – 15TTT – 10 Indian Run around the pond, then grab coupons and mosey to clubhouse. The Thang AMRAP (6 Rounds): Pull-ups – 5Squat Thrusters – 10Curls – 15Merkins – 20Run to tennis court, Agassi both sides Discount Dora: 50 Jump Squats, 100 Lunges (2ct), 150 Johnny Dramas; partner runs to and around the tennis court and back. Elevens: On picnic tables, Steps Ups / Wing Nuts Mary WWIIs, Boxcutters, LBCs COT The saying is trustworthy, and…

8 Strong at Ignite this morning. YHC EH’ed a FNG this morning. The PAX welcomed Bull and Handsey’s 2.0 Critter this morning. Two 2.0’s joined in the fun part time. The PAX warmed up to Side Straddle Hop, Imperial Walkers, Through the Tunnel, Arm circles, Hillbilly Walkers, and slow jog to 37thStreet ramp and back. The Thang: AMRAP 1- 10 minutes 10 Merkins Burpee Broad jumps 40 yards 10 American Hammers Run back to the start. In between AMRAPS the PAX did 1 minute of Planking. AMRAP 2 10 Merkins Lunge Across 40 yards 10 Knees to Chest on the Pull…

Conditions: Windy and cool. PAX: Four FNGs: None DR PAX: None Warmarama SSH – 30TTT – 12Baby Arm Circles – 12 Each WayHillbilly Walkers – 15 Mosey around pond. The Thang Coupon Time – Dora with coupons: Merkins x 100KB Swings x 200Overhead Press x 300Squats x 400Curls x 500 Mary Dealer’s Choice (IC): Flutter Kicks, Banana/Supermans, Freddy Mercurys, WIIs COT YHC has a lot of friends going through a lot of rough times right now. Encouraged the PAX to remember what is important in life. Don’t get bogged down with the business of just trying to make it through…

3 PAX arrived to DDG ready to sharpen the mind and body. The weather was gorgeous (not really). This morning’s beatdown was like experiencing a continuous swamp cooler, with gusty winds and sideways rain. Warmarama: SSHs, 30 IC Arm Circles, 15Fwd/15Bwd IC Through the Tunnel, 15 IC Finkel Swings, 12ea Leg IC The ThangYHC got things started with a mosey through the DDG neighborhood avoiding the flooding around the lake. Once complete, PAX partnered up. The PAX ran a set distance while their partner completed an exercise until they returned. Exercises included: • Mike Tyson’s using swing, AYG OYO •…

Gents come out on November 9th for the 3rd Anniversary of F3 Hampton Roads. It will be held at Stinkhill, our Flagship AO, at 0700 hours. We will have a beatdown to remember followed by food and games. Families are always welcome to attend the food and games. It’s always a great time to meet other PAX we don’t normally workout with during the week. We will be reserving a shelter for the fellowship after.

Conditions: Gettin’ chilly and windy. PAX: Four HIMs FNGs: None DR PAX: None Warmarama SSH – 25Michael Phelps – 15Hillbilly Walkers – 15TTT – 15 Mosey to pond. The Thang Millennial – Team goal is 2,000: 10 sets of 100 reps + 100m (1/4 of pond) runs. Group leaves when first person gets to 100. Exercises: SSHsCliffhanger MerkinsLBCsMt. Climbers (2ct)DipsAmerican Hammers (2ct)SquatsCDDsPenguin Crunch (2ct)Burpees (shared) Mosey to small fountain by Daily Press. Elevens: Irkins / Jump-Ups Mosey to top of parking deck. Do-Ah-Diddy: PAX run single-file, first PAX stops and does 10 Merkins, then catches up and calls “SIX” prompting…

Conditions: Breezy and lows 60s on the beach Warmarama: Imperial Walkers, Thru the Tunnel, Bat Wings (Steel Claps, Over Head Claus, Arm Circles forward and reverse), Side Straddle Hop  The Thangs: Dora: 100 merkins, 200 big boy sit-ups, 300 squats. Partner up with one PAX running about 50 yards toward the beach and back while the other PAX performs the exercise then switch. Football: With football season upon us, we incorporated football into the Q. Each PAX took a turn being QB and center. The QB called out the exercise to perform at the other end zone after a run…

Conditions: Not bad PAX: 5 Warmarama SSH – 30Arm Circles  – 15 Front and BackImperial Walker – 15TTT – 15 Indian Sprint around the lake and finish at the parking lot. The Thang 21s: In honor of the Quad-P for October (Merkins for those of you that missed it) we did 21s. Start at one end of the parking lot, sprint to the other and do 20 Merkins. Sprint back and do 1 Big Boy. Rinse and repeat in descending/ascending order until you get to 1 Merkin and 20 Big Boys. Mosey to the picnic tables for Mary. Mary American…

Q time without signing up. Warmarama – thru the tunnel IC 10, side reach IC 5 each side, polka IC 10, curb calf stretch IC 5 each side. Thang – 20# ruck, ruck over to back stairs and start on incline trail to left that meets up with front stairs. Once at stairs, stay on grass and climb to top. Ruck to second set of stairs and descend. Ruck to the right past kids cove between two hills. Turn right and ruck up main hill following the path to the back set of stairs and descend back to starting point.…

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