F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

Conditions: 40 Degrees and ClearPAX: Moneyball, Gas Station, Market, Huggies, Marvel, WickedFNGs: MagnumDR PAX: None Warmarama SSH – 30Windmills – 10Grass pickers – 10Mountain Man Walkers – 10 The Thang: We would do a Route 66 style workout with Burpee Block Jump Overs (BJO), with a twist. First off, a Burpee BJO is when you perform a normal Burpee, then jump over the block and go straight into a second Burpee. So we started with 11 Burpee BJO. Also, we included 3 different exercises and a short run after each set of Burpees BJO. It went like this;11 Burpee BJO,…

Conditions: Cold, wet, but we stayed dry PAX: 15 FNGs: 0 Warmarama SSH – 20TTT – 20Bat Wings – Single Count Mosey 1 lap around the pond then head to Food Lion The Thang 50/50 Raffle: Split PAX into two groups. Each group performed the same exercises but at oposite ends of the Food Lion. After the set was complete, everyone in your group Mosey to the other end. Do not move to the next exercise until everyone was finished, hold squat. Repeat for 4 total Reps. 50 Squats 50 Lunges (25 down, 25 back) 50 Side Straddle Hops in cadence. Mosey back…

Conditions: Brisk but DRY PAX: 12 STRONG FNGs: None (though it was Double Fault’s first time at this AO) The Thang Pong – The PAX took off down Steeplechase, and continued running until about 0613, but each time they came across 1. The end of the road or 2. Another PAX face-to-face, they turned around and ran back in the other direction. There was supposed to be a further constraint of turning around when coming across the Ruckers, but YHC did not explain that clearly enough. Finished up with one lap around the parking lot to get to 0615. COT…

CONDITIONS: The sun finally showed up. 34 degrees with a light breeze. DISCLOSURES: The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Our workouts are free, open to all men, held outdoors, peer led, and end with a Circle of Trust.  I am not a professional. I do not know if you have a current injury or limitation. Modify as needed to prevent injury but do not modify for effort. Covid disclosure. WARMARAMA: Squats 15C, Imperial Walkers 15C, Through the Tunnel 15C, Michael Phelps 10C, High Knees…

7 PAX showed up for a cold and sunny beat down at Stinkhill. It was a nice break from having all this cold rain. Warm-up: Side Straddle Hop Arm Circles Imperial Walkers Through the Tunnels Copperhead Squats Give Ups The Thang: Mile mosey around the Hill to the amphitheater. There the PAX crushed the following: 4 rounds of 5 Burpees, 10 Merkins, 20 Lunges, 20 American Hammers, and then a run around the loop. 4 Rounds of 5 Burpees, 10 Carolina Dry Docks, 20 Air squats, 20 Leg Lifts, and the run around the loop.  Mosey back to the Flags for…

A workout to honor “The Professor”. Neal Peart was arguable the greatest drummer ever. He played for the band “Rush” and passed away a year ago. Conditions: 29 Degrees and Sunny.PAX: Average Joe, Space Monkey, Marvel, Mango, Gas Station, Bachelor Pad, Musket, WickedFNGs: NoneDR PAX: None Warmarama 1 Mile RunSSH – 21TTT – 12Grady Corn – 21Windmill – 12 The Thang 422 Reps per round: 422 x 5 = 2110 (Close enough to 2112). PAX partner up and while one PAX performs exercise the other takes a lap around the 4th floor of the Merchant Walk parking garage. Round 1:…

Conditions: Near freezing, drizzly, dark…gloomy excellence   FNGs: None DR PAX: None The Intro The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. 5 Core tenants of F3: Workouts are always free, Are open to all men, Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold, Lead by men who participate in the workout in a rotating fashion, with no training or certification needed, End with a COT COVID Disclaimer Non-Professional Dislaimer Warm-O-Rama-  Goof ball (Standing Mt. Climber with arms climbing) – 20x…

Conditions: Wet Pax: Five Warmarama: Squats, Bat Wing, Mosey length of bus ramp and back The Thang: As many reps as possible in the allotted 30 min. 15 Burpee Block Jump Overs (BJOs)50 Hand Release MerkinsBroad jump 10 yards out and 10 yards back14 Burpee BJOs50 Goblet Squats w/couponBroad jump 10 yards out and 10 yards back13 Burpee BJOs50 Leg Raises w/coupon in arms extended Chest Press positionBroad jump 10 yards out and 10 yards back12 Burpee Block Jump Overs (BJOs)50 Hand Release MerkinsBroad jump 10 yards out and 10 yards back11 Burpee BJOs50 Goblet Squats w/couponBroad jump 10 yards…

Conditions: Cold PAX: 7 FNGs: 0 Warmarama SSH – 27TTT – 16Imperial Walker – 12 Mosey together 1 lap around “Bear Trap” – Side of WBMS The Thang Murderers’ Row: Constant motion – running with a tough stretch of exercises. Each PAX rotates constantly through the below stations. AMRAP while the PAX is in station 7. Station 1 – Big Bois Station 2 – Merkins Station 3 – Burpees Station 4 – Squats Station 5 – Bonny Blairs Station 6 – Dips Station 7 – RUN lap Repeat through until 6:10am. Mosey back to a dry spot near the flag. MARY until time…

Conditions: BLAZING HOT PAX: 14 (YHC cannot count at 5:30am) FNGs: VOODOO (Who do?), Wicked’s 2.0 Warmarama SSH – 30TTT – 10Nancy Kerrigan – 10/10Imperial Walker – 10Helicopter – 10 Mosey to Food Lion back lot, the long way. The Thang Do-Ah-Diddy: Pax mosey in single file while the six drops off and does 5 Burpees, then sprints to catch up. When he arrives and calls “next,” the PAX in front drops off for his 5 Burpees. Repeat for 2 laps around the building. Dora: Partner up, one PAX runs two speed bumps down and back, other completes the following…

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