Thursday, October 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: BearCountry

6 PAX arrived to Bear Country hungry for fitness. It was 65 and gorgeous. Warmarama: 1. SSHs 30 IC 2. Through the Tunnel 20 IC 3. Arm Circles 15Fwd/15Bwd IC 4. No Surrenders 10 IC Mosey to the Bear Country football field.The Thang:Quarter Pounder- Done on a Football field or a large parking lot. Sprint to the 25 yard line, do 25 merkins, then run backwards to the goal line. Sprint to the 50 yard line, do 50 squats, then run backwards to the goal Line. Sprint to the 75 yard line, do 75 Mountain Climbers, then run backwards to…

Courtesy of No Help On 08/20/19 Funny car attended the Crypt AO in Lexington, SC (F3 Midlands). No Help was the Q. 21 PAX were at the workout. The AO was at 5:15am at River Bluff High School. In the Lexington, SC there are 16 AOs held Tuesday morning including three at River Bluff HS. The group included PAX on the Midlands Tour which was their final AO visit. Mosey to the track at WBHS WARMARAMA: SSH x 10 IC, LBAC x 10 IC f/r, OH Claps x 10 IC, LBAC x 10 IC r/f, TTT x 10 ICM THE THANG: 10…

No Pax had signed up to Q at Bear Country so Funny car filled in on four hours of sleep after getting home at midnight taking his daughter Campbell University. Warm-up: Side Straddle Hops 20 cadence, Thru the Tunnel 15 cadence, Imperial Walkers 15 cadence, Merkins 10 cadence. Mosey to the track and run the bleachers. In celebration of Funny car’s daughter leaving the nest and starting a new phase in her life, the workout was “The Circle of Life”. The Pax ran a quarter of the track then performed an exercise selected by a different Pax. Each exercise had…

YHC and 8 PAX arrived to Bear Country with fitness on the mind. Conditions were great, 75 degrees and clear skies. Warmarama (IC) • SSHs – 61 • Flying Arm Circles (Sobriety Style) – 10fwd/10bwd. Lean forward on one leg with arms out and complete forward arm circles. Switch leg and complete backward arm circles. • Finkel Swings – 15Lt/15RtMosey to Bear Country Cave (aka under bleachers) The Thang YHC got the workout started by separating PAX into 3 teams split between 3 stations. PAX rotated between stations based solely on the team competing Station 1. Phase 1 • Station 1-…

Warm-up Side Stradle Hops 15 cadence Imperial Walkers 15 cadence Through the tunnel 15 cadence Arm Circles 10 cadence forward and backward Mosey to the newly paved track at Western Branch High School PAX Picks Each PAX takes a turn running a lap around the track or riding Funny Car’s bike two laps around the track. Before he departs he picks an exercise to the other PAX to perform while he runs or rides. Each PAX had two turns to pick an exercise and run/ride around the track resulting in 14 exercises. Exercises included burpees, American hammers, big boy sit-ups,…

YHCs first time back to bearcountry in awhile and it was great. Not sure if all the PAX agreed at the end of workout. Warmarama: Side Straddle Hops x 30, Abe Vigoda x 15, 4x4s x 10, Arm Circles x 40 The Thang: Mosey to field for Stairway to Seven on far bleachers: 1 Burpee, 1 Irkin, run to top for 1 Squat. Increase to 7. Mosey to baseball field, audible to pavement because field was locked, for 7 of Diamonds: 4 corners, start with 7 reps increase by 7 reps each round. OYO. Hand Release Merkins, Flutter Kicks, Copperhead…

Conditions: Nice and humid PAX: 8 FNGs: Gregory Chiles Jr (Now known as ‘Stick’) DR PAX: Pyro (Jacksonville, FL) The Memphis Grizzlies won the NBA summer league championship, which means absolutely nothing but we celebrated with a tribute to Michael Jordan. Warmarama (IC) SSH – 23Arm Circles – 12 & 11TTT – 23Imperial Walkers – 23Burpees OYO – 5 Mosey around the parking lot. The Thang Paired up for 23 burpees and bear crawls, followed by 23 Carolina Dry Docks and holding plank for 63 seconds. Mosey around to softball field MJ wore 45 while playing baseball so one person went to the pitcher’s…

WARM-A-RAMA Imperial walkers cadence 9 Thru the tunnel cadence 9 Bat wings Steel hammer cadence 9 Over clap ssh cadence 9 Arm circles forwards cadence 9 Arm circles backwards cadence 9 Backyards reach 9 count Speed skater 9 count Side straddle hop cadence 9 Mosey to the baseball field THE THANG Lap around the bases before each exercise  Burpees oyo 9 American hammers cadence 9 Carolina dry dock cadence 9 Freddy Mercuries cadence 9 Body builders oyo 9 LBCs cadence 9 Bobby Hurley’s on my count 9 Flutter kicks c 9 Prison cell burpees oyo 9 Mosey to the pull…

Conditions: An idyllic sunny & 76 degrees to celebrate ‘Merica’s 243rd Birthday PAX: 14 hearty & strong FNGs: None DR PAX: None (unless Snowman counts?) Warmarama SSH (IC) – 17TTT (IC) – 7Michael Phelps (IC) – 6Bobby Hurley – 7Burpees OYO – 4 Mosey to practice field. The Thang Do-Ah-Diddy: Similar to an Indian Run, all PAX run single file, 1st PAX drops out for 17 CDDs, catches up to the rear when done and yells “FREEDOM!” to signal first PAX to drop out, rinse/repeat until all complete CDDs. Partner up. AMRAP: Partner runs length of field & back; remaining…

I attended workouts last week on Wednesday and Friday at the Stingray AO in Wilmington (F3 Cape Fear) while vacationing in Surf City, NC. This workout was based on the Wednesday Stingray workout. Warm in cadence: Imperial Walkers 15, Through the Tunnel 15, Bat Wings with the following – Steel Clap 20, Overhead Clap with Side Straddle Hop 20, arm circles 10 forward and 10 backward, Side Straddle Hop 100. Workout: Indian run twice around the parking lot with the lead runner carrying a coupon (cinder block). Dora – Beal crawl out and run back with 100 merkins, 100 sit…

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