F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: BearCountry

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…

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 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…

Warmup:Some SSHs and Mosey in place while YHC did a pre COT.Imperial Walkers x20 ICSun gods x10 each direction IC (out/front/up)Copperhead squats x20 IC The Thang: We’ve got a lot going on in the world these days. Don’t let it beat you. 1st round:Van Goghdas – 1 rep – IC (A Dying Cockroach or think an Abe Vigoda but on your 6)Iron Mikes – 2 reps – IC (Jumping Lunges)Rosalitas – 3 reps – IC (Hello Dolly but legs in the air)Up Downs – 4 reps (Chop your feet, chest to the ground, stand back up)Scorpion Dry Docks – 5 Reps (Carolina…

WARM-A-RAMA SSH cadence 25; Thru the tunnel cadence 10; Imperial walkers cadence 10; Bat wings cadence 10 (arm circles forward, arm circle backward, steel clap, overhead clap); Squats cadence 20; Merkins cadence 15; LBCs cadence 15; SSH cadence 25 Mosey to the parking deck THE THANG Following seven exercises for one minute Half burpees; Plank alternating toe taps; Side plank hold (switch sides after 30 seconds); Low plank to high plank; Butt kicks; High knee taps; Jumping squats Mosey up a level Slaughter Set One: Burpees & Squats – 10 Burpees OYO + 9 Squats IC + 8 Burpees +…

WARM-A-RAMA SSH cadence 25; Thru the tunnel cadence 10; Imperial walkers cadence 10; Bat wings cadence 10 (arm circles forward, arm circle backward, steel clap, overhead clap); Squats cadence 20; SSH cadence 25 THE THANG Following seven exercises for one minute Half burpees Plank alternating toe taps Side plank hold (switch sides after 30 seconds) Low plank to high plank Butt kicks High knee taps Jumping squats Blimps – six reps of the following exercises: Burpees OYO LBCs IC Iron Mikes IC Merkins IC Plank Jacks IC Side Straddle Hop IC Run around the parking lot Rinse and repeat two…

8 PAX enjoyed some quality time at Bear Country on a balmy and soggy morning. Warmarama SSHs, 20 ICImperial Walkers, 20 ICGrady Corns, 10 ICFinkle Swings, 6 per leg The Thang For YHC’s VQ, PAX enjoyed The Cooper. 10 burpees, 10 squats, and 10 merkins OYO followed by a mosey around the parking lot. Round 1. Each round decreased the reps by one and ended with a trip around the parking lot (9 reps, 8 reps, etc.). PAX helped Doomsday carry Lady Glittersparkles as part of his inauguration into the HOF. The final round was the bonus round. 25 merkins, 25…

8 PAX arrived at Bear Country with excitement ready to work. It was a beautiful 39 degrees and windy. Warmarama SSHs, 25 ICToy Soldiers, 20 ICArm Circles, 12 Fwd/Bwd ICNo Surrenders, 20 IC YHC provided each PAX a Santa hat to represent the Christmas season, however, there were a few rules. If your hat fell off during the workout you suffered a penalty of 5 Burpees OYO. We only had one casualty (Yoast). Mosey 2 laps around Bear Country bus loop. The Thang Running with Rudolph; 10 Mt Climbers IC followed by 10 High Knees ICSnow Angels, 20 ICReindeer Skating…

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