F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: BearCountry

Conditions: Sunny and 75 PAX: 28 (a new single workout record) FNGs: None Warmarama Side Straddle Hops (SSHs) – 25Michael Phelps – 10Give Ups – 10Through The Tunnels – 10Mountain Climbers – 20 The Thang Divide into groups of three with instructions to find someone who you do not know their F3 name or someone you do not normally workout with. Line up on one side of the football field. Triple Check #1: PAX #1 Carolina Dry Docks (CDDs), PAX #2 plank, PAX #3 backwards run to other side of football field, forward run back. Rotate and repeatdo. AMRAP for five minutes. Triple…

Conditions: Fall is here FNGs: None Warmarama Mosey from BearCountry to WBHS track The Thang Bruin Mile with Coupon Begin at Visitor bleachers – Rifle Carry Coupon to the stadium stairs on Home side 4 Blockees X4 Go up/down each isle of Home bleachers X4 Run around track and return to your Coupon X3 Rifle Carry Coupon back to the Visitor bleachers – end Bruin Mile w/Coupon Mosey Mosey back to Bear Country Mary, core exercise of choice for 1 min until 6:15am COT A Daily Choice:Deuteronomy 11:18-19 18Fix these words of mine in your hearts and minds; tie them as symbols…

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 – 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…

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…

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…

27 PAX (the largest ever in F3 Hampton Roads) gathered on Memorial Day to perform the Murph in memory of Michael Patrick “Murph” Murphy and all others who given their lives in service to our country. The Thang Warmarama: Side straddle hops, Michael Phelps, Imperial walkers, through-the-tunnel. The Murph: 1 mile run, 100 pull-ups, 200 push-ups (merkins), 300 squats, 1 mile run, performed with a 20 lb. weighted vest. Workout is named after Michael Patrick “Murph” Murphy (https://en.wikipedia.org/wiki/Michael_P._Murphy). Murphy was killed on 28 June 2005 after he left his cover position and went to a clearing away from the mountains,…

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…

1 2 3 17