F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

F3 Disclaimer and Covid-19 Disclaimer WARMARAMA Side Stradle Hops 20 cadence, Through the Tunnel 20 cadence, Arm circles forward 10 cadence, Am Circle backward 10 cadence, Squats 15 cadence, Michael Phelps 10 cadence, Imperial Walkers 10 cadence, Side Stradle Hops 20 cadence, Mosey around the Fountain. THE THANG SET 1 5 burpees OYO (on your own) 20 American Hammers cadence 5 burpees OYO 20 Bonnie Blairs single count (10 each leg) 5 burpees OYO 15 Carolina Dry Docks cadence 5 burpees OYO 20 Monkey Humper cadence 5 burpees OYO Run to the next station and back SET 2 5 Superman…

Eight PAX were up for dropping dimes. Conditions: A nice and clear 50 degrees PAX: 6 FNGs: None DR PAX: None Warmarama SSH – 20Imperial Walkers – 20TTT – 20Arm Circles – 10Arm Circles (Reverse) – 10 The Thang Mosey to the track. The PAX did nine of first exercise, ran a quarter of the track, and did one of the second exercise. Running back to the start and repeating until did one of the first exercise and nine of the second: First Set: Burpees & SquatsSecond Set: American Hammers & LungesThird Set: 5 Burpees and 5 Burpees Mosey back to the flag. Mary…

Conditions: Cold for May, Warm for December PAX: 9 FNGs: 8-bit DR PAX: None Warmarama Burpees OYO – 1, 2, 3, 4, 5 (between each of the following)SSH – 30Nancy Kerrigans – 10/10TTT – 15Pickle Pounders – 10 Mosey to Food Lion backlot, the long way. The Thang Suicides – Run to each speed bump then back to start and do each exercise at these reps, adding the given number of reps after each subsequent speed bump. Burpees – 2Bobby Hurley – 5LBCs – 30 (only did three speed bumps for this) Mosey back to clubhouse. Mary Hold Chillcut Plank then…

Warm-A-Rama SSH Arm Circles (Little, Big, Overheard) Imperial Walker Through the Tunnel The Thang – Repeating sets. All exercises OYO and single count, transition as group around the pond, starting at planter: 5 – Burpee Bear Crawl (from planter to stairs 50 Yards) 20 – American Hammer Run to Planter/Stairs 10 Sets for a total of 50 Burpee and 200 American Hammer 10 – Mercans (Mix in Urcans, Dercans, Close and Wide) Lunge Walk to Stairs/planter 20 – Squats Run to Planter/Stairs 10 Sets for total of 100 Mercans and 200 Squats 15 – Dips Backward Run to Next Planter…

F3 Disclaimer and Covid-19 Disclaimer WARMARAMA Side Stradle Hops 20 cadence, Through the Tunnel 20 cadence, Arm circles forward 10 cadence, Am Circle backward 10 cadence, Squats 15 cadence, Michael Phelps 10 cadence, Imperial Walkers 10 cadence, Side Stradle Hops 20 cadence, 5 burpees OYO Mosey toward the right side of Mt. Trashmore. At the first shelter turn left and go to the bottom of the hill. THE THANG SET 1 5 burpees OYO (on your own) 20 American Hammers cadence 5 burpees OYO 20 Bonnie Blairs single count (10 each leg) 5 burpees OYO 15 Carolina Dry Docks cadence…

11 Pax showed up for a early morning beat down and welcomed FNG Humps. The Pax split into to groups. Warmarama: SSH, Imperial Walkers, Arm Circles, Michael Phelps, Air Squats, Merkins The Thang: Mosey to a field 15 min AMRAP 10 Merkins 20 Alternating Lunges 30 2 Count American Hammers 25 Yard Sprint 15 Min AMRAP 10 Merkin Shoulder Taps 20 Jump Squats 30 4 Count Flutter Kicks 15 Min AMRAP 10 Carolina Dry Docks 20 4 Count Air Squats 20 4 Count LBC’s After that the Pax moseyed back Flags for COT. Namearama, Countarama and a Reading. After that…

Conditions: Crisp PAX: 4 FNGs: None, though Submac’s 2.0 desperately wanted to be there DR PAX: — Warmarama Burpees – 5SSH – 30Michael Phelps – 15Pickle Pounders – 10TTT – 10 Burpee Bingo: At any point during this workout, someone can call BINGO, and the whole group must drop for 1 burpee. Rules: The BINGO must be enthusiasticThe same person cannot say BINGO twice in a row.The whole must be within earshot when you say it. Mosey around the pond back to clubhouse. The Thang AMRAP B.O.M.B.S. – All PAX do AMRAP of the following exercises while each PAX takes…

Eight PAX showed up for a burpee beatdown in a slight drizzleWARMARAMA Side Stradle Hops 20 cadence, Through the Tunnel 20 cadence, Arm circles forward 10 cadence, Arm Circle backward 10 cadence, Squats 15 cadence, Michael Phelps 10 cadence, Burpees 5 OYO Mosey to the covered shelter Western Branch High School THE THANG Run approximately 100 yards, 4 burpees OYO, Dealer’s choice (reps between 10 to 25, single-count or cadence. No burpee exercise) Run approximately 100 yards, 4 Superman burpees OYO, Dealer’s choice Run approximately 100 yards, 4 Body Count burpees OYO, Dealer’s choice Run approximately 100 yards, 4 Prison Cell burpees OYO, Dealer’s choice Each set…

Conditions: Mostly sunny and slightly below 70 PAX: Buoy, Gunner, Dreamliner, Marvel, Gas Station, Submac FNGs: None DR PAX: None Warmarama SSH x 50 (thats 5, then 5 more, then 5 more……) 2 rounds of… 5 Mexican Jumping Beans (AKA Jump Squats)5 WWII5 Merkins then……… Mosey around pond The Thang – Disgruntled ______________ A’merkin –5 rounds each, all OYO Central 5x Box Jumps 5x Leg lifts 5x Overhead press* 5x Squats* 50 meter runSouth 5x Step Ups 5x Sweat Angels 5x Bicep Curls* 5x Bonnie Blairs* 50 meter runSpanish 5x Dirkins 5x V-sit Ups 5x Tricep Extension* 5x Apollo Anton…

Conditions: Ironclad was sunny and slightly below 75 PAX: Gunner, SubMac, Mango, One-Wheel, Gas Station, Dreamliner, Bachelor Pad, Orbit, Marvel, Priorities, Honest Abe. FNGs: Single Shot (Landon Yates -11), Trout (Bentley Yates – 8), Jake (Kaleb Charock – 5), Raleigh DR PAX: None Warmarama (IC) High Knees – have a pax give a 20 count:Head, Shoulder, Knees, and Toes – 8 repsMonkey Humpers – 10Pickle Pointers – 10Toy Soldiers (AKA Windmills)– 10 Mosey to parking garage 1st Floor The Thang Ironclad Billy Madison Run to first floor of garage and perform 12 reps of 1st workout (AKA 1st Grade), then…

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