F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

Conditions: Muggy gloom then muggy sunshine FNGs: None DR PAX: None WARMORAMA SSH – 30Arm Circles – 10/10Michael Phelps – 15TTT – 15 The Thang – Burt Hero WOD (400M = 1 Lap around pond) For time:50 burpees400-m run 100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees In memory of U.S. Marine Cpl. Albert Gettings. – Marine team leader whose team came under fire in Al Fallujah Iraq during OIF. After Corporal Gettings was wounded in the initial volley suffering a gunshot wound to his abdomen he stood and returned fire while his fellow…

Conditions: Cloudy with a chance of showers PAX: 4 FNGs: 0 DR PAX: 0 Warmarama SSH – 30 ICArm Circles – 15 Each ICTTT – 12 ICEmperial Walkers – 20 ICMountain Climbers – 15 IC The Thang Indian Run around lake and to the tennis courts Bombs: Bupees – 50Overhead Press – 100Merkins – 150Big Boys – 200Squats – 250 Call and Run: Call out an exercise for the group to do while you run. Everyone gets a turn. V – Situps Side V – SitupsHigh Flutter KicksFreddie Mercuries Call and Bear Crawl: Call out an exercise for the group…

Conditions: Muggy gloom then muggy sunshine WARMORAMA · 5 Burpees OYO / SSH – 30 · 4 Burpees OYO / Michael Phelps – 15 · 3 Burpees OYO / TTT – 15 · 2 Burpees OYO / Imperial Walkers – 15 · 1 Burpee OYO 2 Laps Around the Pond (1.04 miles) The Thang – Standard DORA format. Pair up, 1 pax performs AMRAP of workout while other pax runs starting from the flags near the planter and to the trail by the pond and back (approx 100 m). Runner pax swaps with AMRAP pax and continues the workout at…

Conditions: 75, Sunny, but NOT in a good way PAX: 5 FNGs: None DR PAX: None Warmarama SSH – 17TTT – 7Michael Phelps – 6Pickle Pounders – 7Burpees OYO – 4 The Thang 1776 “Patriot Games”1776 yard (1.01 mi) Run (divided into 4 parts) + 17 Exercises (100 each) + 76 Burpees. Exercises were shared with partner, both doing runs or bear crawl. All exercises were 2ct. >>> 1 lap around in the pond 100 Merkins100 Little Baby Crunches100 Carolina Dry Docks100 Moroccan Night Clubs >>> 1 lap around in the pond 100 Squats100 Mt. Climbers100 Plank Jacks100 Lunges >>>…

WARMARAMA: 1 burpee oyo (on your own), side straddle hops 20 cadence, 1 burpee oyo, thru the tunnel 20 cadence, 1 burpee oyo, bat wings 10 cadence each (arm circles forward/backwards, steel claps, overhead claps), 1 burpee oyo, squats 10 cadence, 1 burpee oyo, Imperial Walkers 10 cadence, mosey to the ocean and back THE THANG: It’s July 4th so we enjoyed four sets of 10 minute AMRAPS with four exercises in each set. Set One4 burpees8 merkins12 Bonnie Blairs16 American Hammers 4-countRun to the ocean and backRinse and repeat Set Two4 body count burpees8 hand-release merkins12 jump squats16 LBCs…

To the music! Conditions: Muggy gloom then muggy sunshine PAX: Dreamliner, Marvel, Two Wheel, Gas Sation, Submac, Bunker, Mr. Universe, Trout, Bing FNGs: None DR PAX: None WARMORAMA 5 Burpees OYO Tenessee Rocking Chairs – 10 In Cadence (touch knees, squat, back to knee touch) 10 Sweat Angels – In Cadence Through the Tunnel – 15 reps each way 5 – 8 count body builders – In Cadence Michael Phelps – 15 10 Star Jack 5 Burpees OYO Tennessee Rocking Chairs -1) Bending only at the waist, touch toes. 2) Bending only at the knees, drop to a squat…

WARMARAMA – SSH, Imperial Walkers, 5 Burpees Mosey to the track/bleachers. THE THANG Lap 1: 10 burpees, 20 push ups, 30 big boys, lap around the track, snake up/down all 6 aisles of the bleachers. Come to terms we aren’t as young as we once were. Adjust. Lap 2: 5 burpees, 10 push ups, 15 little boys, lap around the track, snake up/down 3 aisles of the bleachers. Lap 3: same as lap 2. Lap 4: 5 burpees only, lap around the track, snake up/down 3 aisles of the bleachers.Mosey back to the shovel flag. The PAX did 30 burpees…

Conditions: We saw a rainbow…enough said PAX: Dreamliner, Marvel, Two Wheel, Gas Sation, Catapult, Bunker, Musket FNGs: None DR PAX: None Warmarama (IC) 5 Burpees OYO 10 Sweat Angels – In Cadence Through the Tunnel – 15 reps each way Side Straddle Hops – Incadence, 20 reps each way Michael Phelps – 15 Arm Circles – 10 each direction and over head 5 Burpees OYO Mosey to around to bearcrawl bridge and do 2x inner laps (approx 200M) bearcrawling over bridge each lap. Then return to tennis court. The Thang – Zachary Tellier Hero WOD Ladder – Mosey 2x across…

Warmarama SSH – 15 Abe Vigoda – 10 Squats – 10 Raise the roof – 10 Spiderman lunge stretch – 30 seconds each leg The Thang Hiked approximately 3 miles around the lake and up and down the hills several times. COT

WARMARAMA – SSH, Burpee OYO, Thru the Tunnel, Burpee OYO, Michael Phelps, Burpee OYO, Imperial Walkers, Burpee OYO, Squats, Burpee OYO Mosey to the side of the school to the wooden seats. THE THANG Three sets of 10-minute AMRAPS 5 Burpees, 10 Step-ups, 15 Dips, 20 Big boys, Run around the circle 5 Burpees, 10 Squats four-count, 15 Merkins using the wooden seats, 20 American Hammers two-count, Run around the circle 5 Burpees, 10 Monkey Humpers four-count, 15 Derkins, 20 LBCs four-count, Run to the entrance and back Mosey back to the shovel flag for two minutes of burpees. The…

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