Wednesday, December 11
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

6 Studs showed up for an unusually warm Stankhill this AM. It was quite a surprise seeing Gandalf at 0530 hours. The PAX warmed up to Side Straddle Hop, Imperial walkers, Through the Tunnels, Arm Circles, and Air Squats. After that the PAX ran around the front side of the two hills straight to the Pull-up bar. There the PAX competed a Mini Murph. 5 Rounds of 5 Pull-ups, 10 Merkins, 20 Air Squats, and then a money to the first shelter and back. After that the PAX ran to the first parking lot and did a partial Black Jack.…

Conditions: Crazy warm for December PAX: 5 FNGs: None DR PAX: None Warmarama Side Straddle Hops – 30Squats – 10Through the Tunnel – 15Squats – 10Michael PhelpsSquats – 10Imperial Walkers – 15Squats – 10 Mosey over behind Food Lion The Thang Partner Up: One PAX does squats while the other moves to the speed bumps (transitions changed each evolution) and does a series of escalating exercises and then runs back to swap out: Merkin – 1st Bump 10, 2nd Bump 20, 3rd Bump 30 – RunWWIIs – 1st Bump 10, 2nd Bump 20, 3rd Bump 30 – High SkipLeg Lifts…

Conditions: Colder than forecasted. PAX: 8 FNGs: Zoolander DR PAX: None Warmarama Side Straddle Hops – 25Nancy Kerrigans – 12/12Imperial Walkers – 12Through the Tunnel – 12 The Thang Reindeer Run: AYG 1 mile run (4 laps), then squats until all PAX are done. Divided into teams based on most squats. Gift Exchange: Complete the following routine, 10 reps each, and after each set run to other team’s side and “give” them a gift (card), then return/repeat until time is called, ~20 mins. MerkinBig BoySquat The “Winners” (Dreamliner, Floss, Marvel, Buoy, with 25 “gifts”) completed 25 Burpees; the “Losers” (Catapult,…

WARM-A-RAMA 20 Side Straddle Hops cadence, 10 Thru The Tunnel cadence, Arms circles forward 10 cadence and reverse 10 cadence, Imperial Walkers 10 cadence, 20 Squats cadence. Mosey to the stage THE THANG On the first day of F3 the PAX gave to me, one body count burpee (PAX do one body count burpee then run around 100 yards). On the second day of F3 the PAX gave to me, two big boy sit-ups (PAX also perform one body count burpee PAX then run between around 100 yards). Continue the exercises until the 12th exercise. Always do the previous exercises…

Conditions: Windy, chilly, etc. PAX: 6 FNGs: None DR PAX: None Warmarama SSH – 30Michael Phelps – 15TTT – 15Imperial Walkers – 15 Mosey around pond, grab coupons, move to clubhouse. The Thang Escalating Ladder: Each round, add next level in; between rounds, run to bridge and back. Pull-Ups – 5Step-Ups – 10Bench Press – 15American Hammer (4ct) – 20Squats – 25 Dora: With partner, shared count, mosey to bridge and back when not completing reps: 100 Big Boys200 Merkins300 Squats Mary Dealer’s Choice resulted in the following: Penguin CrunchesFlutter KicksHello DollysLBCsLeg Lifts COT Let each of you look not…

Conditions: Perfect to get out and work off some of the Thanksgiving food. PAX: 9 FNGs: None DR PAX: None Warmarama SSH – 30TTT – 15Baby Arm Circles – 15 Each WayMountain Climbers – 20Emperial Walkers Grab coupon. Mosey to Top Floor of Parking Deck. The Thang All PAX line up in the middle of the parking deck. Perform an exercise and then run to the wall and back. Do the first exercise and the second and back to the wall. Keep building until you do all 5 exercises: Bupree Jump Overs x10Squat Press x20KB Swing x30Tricept Extentions x40OH Press…

WARM-A-RAMA 20 SSH cadence, 10 TTT cadence, Arms circles forward 10 cadence and reverse 10 cadence, Imperial Walkers 10 cadence, 20 Squats cadence. THE THANG On the first day of F3 the PAX gave to me, one body count burpee (PAX do one body count burpee then run between 50-100 yards). On the second day of F3 the PAX gave to me, two big boy sit-ups (PAX also perform one body count burpee PAX then run between 50-100 yards). Continue the exercises until the 12th exercise. Always do the previous exercises after completing the next exercise. Run after each set. …

4 PAX arrived post Thanksgiving to get rid of those extra pounds. Weather was cool and windy, but at least it wasn’t raining. Warmarama • SSH 25 IC • Michael Phelps 15 IC • Arm Circles 15 IC FWD/BWD • Finkel Swings 10ea leg ICMosey around the DDG pond over Bear Crawl Bridge The ThangYHC used a deck of cards in a modified version of the game WAR. PAX were dealt cards until the deck was gone. First PAX chose a exercise, then all PAX flipped a card over simultaneously. PAX with the highest card won the round and had…

Warmarama – SS Hops IC 10, Through the Tunnel IC 10, Imperial Walkers IC 10 – Arm Circles IC 10 forward & backward, Michael Phelps IC 10 Mozy to pull up bars with cinder blocks. Thang – AMRAP, 1 each pull up – chin up – military up – run to bath house – 15 CB squat feet release – run to pull up bars – 5 each – irkin, move to ground then merkin, repeat for a total of 10 – run back to bath house – 10 V ups with CB – run back to pull up bars…

Once again the PAX of F3 Hampton Roads converged at #BearCountry to celebrate that fateful first feast from whence the idea of gathering around a table festooned with delectables and various fowl was first conceived. These are the minutes recorded from this year’s annual gathering of the PAA (Pilgrim Athletic Association). Warmarama- The meeting was called to order in due fashion and the PAX were led through a series of motions brought to the floor by YHC. This included a petition to perform 20 merkins in cadence (IC), a mandate for various arm circling exercises, and an injunction to perform…

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