F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Hampton Roads, VA

Conditions: Wet ground, wet air (that is, humid) PAX: 8 FNGs: DR PAX: Warmarama SSH – 30TTT – 10Arm Circles – 10/10/10 Mosey around the pond and to the tennis court. The Thang Dora: 100 CDDs, 200 LBCs, 300 Lunges w/dice roll for runs of court Ladder: Perform 10 reps of each exercise, then run to far side of court, then add next exercise to previous performed level: SSHLBC (4ct)SquatMerkinAmerican HammerMt. ClimberBurpee Slowesy to the clubhouse. 5 Burpees OYO Mary AMRAP for 1 minute each: Penguin Crunches, Leg Lifts COT Thus says the LORD: “Stand by the roads, and look, and ask…

Conditions: Beautiful sunny sky and 68 degrees Warmarama Arm circles – 10 each directionRaise the roof – 10Through the tunnel – 10Abe Vigoda – 10Slow squats – 10Mountain climbers – 10Planks, up dog, down dog, locked arm push-ups to further loosen up the shoulders The Thang Circuit as shown below with the following stations: Merkins – start with 30, then decrease by 5 each roundBear crawl up the hill5 burpeesYves Poll across the hillRun down the hillSquats – start with 5, then increase by 5 each roundLunge walk to next shelter5 burpeesMosey to Merkins shelter After initial round together, repeat…

Conditions: Beautiful day in the neighborhood FNGs: None DR PAX: None Warmarama (IC) Side Straddle Hops – In Cadence, 30 reps 10 Groiners – In cadence Through the Tunnel – 15 reps each way Overhead claps – In cadence, 15 reps each way Arm Circles – 10 each direction Michael Phelps – 10 10 Dancing Bears “ Groiner – Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position. Repeato.” – F3 Exicon Mosey to around the pond to the parking garage as the base of the first ramp The Thang…

Conditions: Gloomy and drizzling 68 degrees FNGs: Pit Stop (Scott) and Sea Daddy (Joe) DR PAX: None Warmarama SSH – 20Imperial Walkers – 20TTT – 20Arm Circles – 20Arm Circles (Reverse) – 20 The Thang Mosey to the side of the school. The PAX did nine of first exercise, ran to the end of the building, 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: LBC’s and Squat JacksSecond Set: American Hammers & LungesThird Set: Burpees & Squats (Only had time…

The thang: side straddle hops, through the tunnel, windmills, one large loop, 25 four count merkins, 50 burpees, 100 jump squats, 200 lbc’s with a short mosey between each set. moseyed around the Large loop then did big boys ww2’s and ww1’s with one minute plank between each set. Four count merkins and four count derkins followed by intentional thinkers. Since this was my vq I’m not sure if I wrote the backblast properly so if I did something incorrectly please let me know

7 Pax showed up for another episode and beat down at Stankhill. Little did they know it was nothing but Burpees. Pax warmed up with 33 Burpees at the tune of Thunderstruck on the speaker. The Thang: Pax moseyed over to the Pull-up bars. There they did 4 rounds of 5 Pull-ups, 10 Merkins, 20 American Hammers and ascended up Stankhill for 10 Burpees at the top. After that they moseyed over to the Amphitheater and did several rounds of 10 Burpees then sprint 2 yards and did 20 Big boys. After that they moseyed back to the flags for…

10 Pax showed up for another beat down at Ignite. This time they were paying tribute to the 12 innocent people who died on 5/31/19. Warmarama: Side Straddle Hop, Arm Circles, Imperial Walkers, Squats and a jog two streets down and back. The Thang: 12 Burpees, 12 Squats, 12 Big Boys, and sprint 50 yards; 12 Merkins, 12 Jump Squats, 12 American Hammers, and sprint 50 yards; 12 Carolina Dry Docks, 12 Air Squats, 12 Flutter Kicks, and sprint 50 yards; 12 Wide Arm Merkins, 12 Bonnie Blairs, 12 LBC’s, and sprint 50 yards. Rinse and repeat. Last 5 minutes…

Conditions: Beautiful day in the neighborhood PAX: Dreamliner, Buoy, Marvel, Mr. Universe, Gas Station FNGs: Bunker (Barry – 52) DR PAX: None Warmarama (IC) Side Straddle Hops – In Cadence, 30 reps10 – Burpees OYOLBC – 20 reps In-cadenceThrough the Tunnel – 14 repsMichael Phelps –15 reps In-cadenceGroiners – 5 reps In-cadence “ Groiner – Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position. Repeato.” – F3 Exicon Mosey to the unofficial AO for DDG (AKA – Behind the Food Lion in Carrolton VA). The Thang – I give it…

20 Pax Strong, to work out in the Sweat Box of the car garage. Stronger all the time! Warm-A-Rama SSH Arm Circles (Fwd and Bck) Emperial Walkers Through The Tunnel 5 Mercans 5 Burpees (8-12 Minutes Each) AMRAP 1 20 Mercans 20 Squats 20 Lunges (4 Count) Run up the Ramp and back. Rinse and repeat. AMRAP 2 15 Mercans 15 Dips 15 Decline Mercans Bear Crawl, Run Back, Rinse and Repeat AMRAP 3 10 Burpees 20 WWII 30 Jump Squats Backward Run 1/2 up ramp, run to wall and back. Rinse and Repeat Ladder in Cadence, with Run up…

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