F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

Conditions: DDG was mostly sunny and slightly below 75 FNGs: None DR PAX: None Warmarama SSH x 30Burpees x 5 OYOAbe Vigoda (Old Man Style) x 10Arm Circles x 10 each directionMosey around pond – ½ way Yves Poll style, ½ way normal The Thang – Catch Me If You Can – DDG Style Each round one lap around the approximately 0.52 statue mile pond with the 1 pax performing the exercise then sprinting/striding to catch another pax doing the moving exercise. Round 1 – 20 Merkins with Yves PollRound 2 – 5 Burpees with KareokeRound 3 – 10 SC…

11 PAX strong at Stinkhill including FNG “Blue” who is a financial advisor and college baseball umpire. Blue was invited by YHC. WARMARAMA All warm-up exercises included 19 reps in cadence. Side Straddle Hop, Thru the Tunnel, Michael Phelps, Imperial Walkers, Calf raises, Squats. THE THANG Since our lives are being impacted by COVID-19, the workout included the following 19 exercises with each exercise including 19 reps. PAX moseyed to the top of Mt. Trashmore and divided into two groups. After each exercise the PAX run 50 yards out and 50 yards back. Have PAX take turns leading the counting…

11 PAX (two groups) took on a modified version of the beep test. The Thang Warmarama: Side straddle hops, Imperial walkers, squats , mountain climbers. Mosey to top of parking deck. Every Minute on the Minute (EMOM) complete an exercise with an increasing number of reps. If PAX finished the exercise before the minute is up, rest until the buzzer. When each PAX was unable to complete reps within one minute, they started back at the beginning (lowest number of reps) until eventually all PAX could not complete exercise. Once all PAX could not complete exercise (e.g., 60 CDDs in…

Conditions: *chef kiss* PAX: 4 FNGs: – DR PAX: – Warmarama Burpee – 1 OYO between each of the followingSSH – 30Monkey Humpers – 10Pickle Pointers – 10Toy Soldiers – 10 Mosey to Food Lion parking lot, long way … The Thang Dirty Hookup: 4 count between high plank and horizontal plank against wall, 12 total. Bojangles Biscuit w/Dirty MacDeuce: 4×2 sets of 3 exercises, 12 reps IC, after the first round, YHC let the other PAX choose the three (Legs, Core, Arms). Between sets, run two intervals of speed bumps and sprint the third: Marvel (YHC): Reverse Lunges, LBCs,…

Warmarama Arm swirls forward and reverse – 10 Raise the roof – 10 SSH – 10 Abe Vigodas – 10 Slow squats – 10 Through the tunnel – 10 The Thang Mosey to trackComplete 20 irkins then run 200 meters – OYO; repeat 4xTabata: 20 seconds max effort, 10 seconds rest; two exercises paired together for three sets of each; there was music, but thankfully, no twerking.Squats, LungesMountain climbers, Plank jacksMonkey jumpers, Apolo OhnosRun 400 mFreddie Mercuries, Leg raisesUp downs, Jump squatsNolan Ryan left, Nolan Ryan rightMosey to parking lot11s with Lt. Dangers and Burpees (the counts were shortened due…

Warmarama Arm swirly things forward & reverse – 10 each direction Raise the roof – 10 SSH – 15 Slow squats – 10 Abe Vigodas – 10 Through the tunnel – 10 The Thang Mosey to steps – sprint up and down Mosey to 1st bench and start 21s with 20 Bonnie Blairs and one WW I sit-up; each round had a four burpee or jump squat buy-in (the PAX were split in two groups) Continue same format around the lake for approximately ten benches At picnic shelter: 10 step-ups per leg and 20 irkins Mosey to steps – these…

Conditions: Gradually wetter PAX: 8 FNGs: None DR PAX: None Group 1: Marvel, Submac, Gas Station, MangoGroup 2: Catapult, Bachelor Pad, Buoy, Dreamliner Warmarama Burpees – 5SSH – 30Merkins – 10Pickle Pounders – 10TTT – 10 Mosey to movie theater parking deck, top floor… The Thang Burpee Bingo: At any point during this workout, someone can call BINGO, and the whole group (caller included) 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. Iron Pax 2018 Week 1 REBORN: 4…

10 PAX showed up for a usual beatdown at Stinkhill. 2 Groups split off and conquered the Hill. Warmama: Side Straddle Hop Imperial Walkers Air Squats Michael Phelps Arm Circles Through the Tunnel The Thang: Mosey to the Hill 15 minute AMRAP 10 Merkins 20 Air Squats 30 American Hammers Go up the hill – 5 Burpees Rinse and Repeat 15 AMRAP 10 Carolina Dry Docks 20 Forward Lunges 10 each leg 30 Big Boys Go up the hill – 5 Burpees Rinse and Repeat 15 AMRAP 10 Push-ups Shoulder Taps 20 Alternating Side Squats 30 LBC’s 4 Count Go…

Zoom call link: https://zoom.us/j/884657155 Password: Already sent to PAX via e-mail. If you did not receive it, send an e-mail to HamptonRoads@F3nation.com Competition #1: NFL Draft Pick’em and Watch Party All PAX encouraged to dial in to the zoom call for the first five picks of the NFL draft. Not required, but most likely you will want to have the NFL draft playing in the background on your T.V. Rules: Before the NFL draft begins (Thursday, April 23, 8:00 p.m.), pick the top five picks in the NFL draft via the google form (https://forms.gle/3md65UPWmV61rDKc6).One point for each of your picks that…

5 PAX arrived at Duck-Duck-Goose ready for a beatdown. The weather was a gorgeous 50 degrees and breezy. Warmarama SSH 20IC Smurf Jacks 10ICPlank Jacks 20ICMichael Phelps 20ICMosey around DDG pond (about ½ mile). The Thang First Round: Killer Bees: The Killer B’s are Bear Crawl, Broad Jump, and Burpees. PAX Bear crawl roughly 100ft or distance specified by Q, then Broad jump back to start, every 5 broad jumps, PAX performs 3 Burpees.LL cool Js: Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat. PAX go out 100ft and back. Rinse and Repeat;…

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