F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Bear Country

WARMARAMA: Mosey 5 burpees Bone the fish: side shuffle, karaoke, back pedal 5 burpees Arm swirls Raise the roof Chinooks Copperhead squats Abe Vigoda Through the tunnel Finkle swings The Thang: Workouts at two locations; alternate between for several rounds: 1st location – benches: 5 burpees (if “Lady Glitter Sparkles” was dropped), 5 Irkins, 5 step-ups per leg, 5 American hammers (2 count) 2nd location – flag: 5 burpees (if “Lady Glitter Sparkles” was dropped) and building coupon work each round as described below 5 curls5 curls, 5 overhead presses5 curls, 5 overhead presses, 5 head, shoulders, knees & toes5…

Warmarama – Thru the Tunnel, Michael Phelps, Ballerina stretch, Squats, Imperial Walkers, SSH. The Thang – Each PAX picked up a coupon and set it next to the speed bump. Mosey to the other speed bump for an ab exercise. Maximum reps of 27 for the 27th day of May.  Sprint back and complete an exercise using the coupon. Dealer’s Choice with a maximum of 27 reps. Rinse and repeat. Eight rounds of ab and coupon exercises completed.  COT – Namearama and Warmarama The Starfish A young girl was walking along a beach upon which thousands of starfish had been washed…

WARMARAMA: SSH x20 in cadenceImperial Walkers x20 in cadenceSquats x15 in cadenceGrady Corns x15 in cadence mosey to the track THE THANG Two rounds of an escalator workout starting in one corner of the track Round 1 10 burpees, run to the next corner of the track10 burpess + 20 squats, run10 burpess + 20 squats + 30 CDDs, run10 burpess + 20 squats + 30 CDDs, + 40 big boys, run Round 2 10 burpees, run to the next corner of the track10 burpess + 20 step back lunges, run10 burpess + 20 step back lunges + 30 merkins,…

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…

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…

Yoast, Dreamliner, and Planer joined Funny Car for a April Fools Day beatdown at Bear Country. The PAX moseyed on over to the covered walkway along the right ride of Western Branch Middle School to get out of the rain. WARMARAMA All warm-up exercises included 19 reps in cadence. Side Straddle Hop, Thru the Tunnel, Michael Phelps, Imperial Walkers, Calf raises. THE THANG 50 WWIIS for the Quad P 100 Burpees – Aprils Fool Since our lives are being impacted by COVID-19, the workout included the following 19 exercises with each exercise including 19 reps. After each exercise the PAX ran…

4 PAX and 1 Down Range PAX (Pyro) From Jacksonville, FL were at Bear Country ready to work. It was a gorgeous 54 degrees.Warmarama • SSHs 25IC • Annie’s 12IC each arm • Jump Squats 20IC • Michael Phelps 20ICMosey around the bus loopThe ThangCoupon Shuffle; line up designated number of coupons in a row about 5ft apart. All PAX but 1 partner up w/ a coupon, each station representing a different workout. The single remaining PAX sprints a predetermined distance. Each coupon station reps are AYG until PAX returns from sprint. Once sprint is complete all PAX shuffle down…

WARMARAMA  All warm-up exercises in cadence: Hillbillies 24 count, Thru The Tunnel 8 count, Squats 24 count, Good Morning 8 count, Side Straddle Hop 24 count, Michael Phelps 8 count THE THANG Mosey to Kids Korner Workout in memory of Kobe Bryant, his daughter, and the others who lost their lives in the helicopter crash. Each set includes a run up the hill with an 8-count Body Builder Burpee at the top. Run down the hill and perform an exercise with 24 reps. Rinse and repeat the set with a different 24 rep exercise. Total of 8 sets.  Exercises 24…

WARMARAMA All warm-up exercises in cadence: Hillbillies 24 count, Thru The Tunnel 8 count, Squats 24 count, Good Morning 8 count, Side Straddle Hop 24 count, Michael Phelps 8 count THE THANG Workout in memory of Kobe Bryant, his daughter, and the others who lost their lives in the helicopter crash. Each set includes an 8-count Body Builder, run about 50 yards out and 50 yards back, perform an exercise with 24 reps, repeat run. Rinse and repeat the set with a different 24 rep exercise. Total of 8 sets.  Exercises 24 count in cadence (c) or single count (sc):…