https://m.youtube.com/watch?v=dLjNzwEULG8 5:50 AM. Two F3RVA regulars met at Kitty Hawk Pier for feeding time and an epic 4th of July beatdown. The legend goes like this: COP – Helicopters / DQs / SSHs / LBCs / Reverse Sit-ups / Dying Crabs THANG – Mosey to shoreline for Clock Merkins on the newly man made shelf as part of the beach restoration project. 3 x 12. Mosey down to pier for unofficial Doras. Pole Smokers on pier pylons while partner runs up to the dune X 5. No dunes were disturbed. 4-Corners: Burpees / American Hammers (2-count) / Merkins / Lunges (2-count).…
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ONE PAX posted for a distinctly non-gloomy run in the Gloom. 5:45 a.m. came, temps were sunny and 70, no LIFO’s appeared, and YHC was off. Route: Sudurhild to Bustadavegur to Langahild (becomes Noatun). 4 milers turn around (no takers), 5 milers left on Laugavegur to Snorrabraut. Slight right onto Hverfistaga. 5 milers turn around at Frakkastigur. Reverso. Back to the VSF. YHC apologies to LabRat for mis-spelling precisely all of the street names. Number-am-a, Name-a-rama, YHC took himself out. Announcements: July 4, Convergence. 7:00 a.m. Tredegar. NMS: YHC rose for a sub-Arctic, Reykyavik summer morning. Temps were actually sunny…
From Chowdah recently down range post at F3 Memphis THE SCENE: I emerged from the forest and couldn’t seem to shake off the robe of humidity at 75°F. Mental note: Apply more Slicnut™. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC X 20 Arm Circles IC X 10 Both Arms Daisy Pickers IC X 15 Imperial Walkers IC X 15 Plank Jacks IC X 15 THA-THANG: Mosey to the skate park Barney blessed us with the use of his Battle Rope. Round 1 Every 30 seconds the PAX rotated between Carolina Dry Docks and Big Boy Situps 1 PAX starts with alternating…
2 travelers posted at the normal F3 Ft Lauderdale spot for a Nomad beatdown. We hot potatoed it up: Upchuck: COP, 10Merkins at light post, Partner up for B2W and Touch a Tree. Honeydo: Run to parking deck. Bernie Sanders up deck, 2 Burpees each light. 3 sets of 20 PLTS and 10 WWII situps. Run deck, then back down. 3 sets of 10 BoxJumps, 10 Derkins. 4 more sets of Derkins on Flower Pots. Then some Mary and out. NMS – YHC hooked Upchuck on this nomad workout by reminding him last time we did this in FL his…
Written by QIC – Moses 16 pax gathered at the park for some fun before the blistering dry heat of PHX early summer. Ironically, Turnpike got lost and posted about 15 minutes late, making our number 17. My apologies for the delay in getting this documented and posted. You’ll note that some of the details of our workout escape me…but i never let the facts get in the way of a good story. Thang: Warmorama – burpee progression, with 1 burpee and an exercise, followed by 2 burpees and an exercise…up to 5 burpees and a final warm up exercises.…
Written by QIC Maj. Payne After a long wait and many arduous hours of blood, sweat and tears, and a few beers, the men of Arlington finally planted a F3 shovel flag into the soil of Yorktown High School! Coming in strong with 24 PAX and a co-Q with YHC and one of F3 Churham’s best, Homes! Warm Up: 15 x SSH 15 x IW 10 x WMH 10 x small arm circles forward, 10 x Seal Claps, then 10 x small arm circles rearward 25 x Merkins The Thang: Homes took over and immediately invigorated the pax with his version…
A stalwart 15 men defrosted the windshields and gathered in a parking lot of Lab Rat’s boyhood hometown for a guest Q opportunity. The Q having checked the F3 RVA doppler radar realized it was going to be 70 and sunny. F3 Florence checked a different weather app, and it was going to blizzard. Regardless, a workout had to be done, so away we go: COP- All IC: SSH, Imperial walkers, Don Quixote (windmills), hand release merkins, arm circles THANG- Lindsays- around the tennis courts, stopping at each corner, performing merkins and WW2 Situps (big boy situps). Corner 1: 10…
10 Warriors including 4 FNG climbed out of their cabins (some with only a few hours of sleep) to enjoy a down range workout. The location: Watermarks Camp just outside of Scottsville, VA. Start time was 6:00 am. The SF was planted next to the basketball court and the PAX got started. This is how it went down: Spit’s Q Mosey around the Shop and down to the field COP (all IC) SSH DQ Helicopters Merkins LBC’s Crab Cakes Arm Circles THANG Mosey to the bottom of hill next to the activity field 11’s A the bottom of the hill…
19 pax met at the ONLY Saturday AO in Florence….hint hint, it is not at SF High. An unwelcome return to the heat and humidity greeted the pax, especially Lab Rat who left Richmond at 5pm on Friday wearing a light jacket. THANG: Typical F3 stuff led by Monkey….who will get continued props from Lab Rat, as he has led every beatdown that Lab Rat has attended in the great city of Florence. Rumor has it others Q workouts too….but the good ambassador from VA has not seen it. YHC will spare you the specifics. NMS: Great to see some…
7 Strong, including 1 FNG descended upon a parking lot in North Myrtle Beach to see how other F3’ers do situps. After exchanging pleasantries and Lab Rat finding Offshore in the gloom (what?!?), A couple shovelflags were planted, then pulled and brought with us. NMS Mosie to nearby park. COP- SSH, Imperial Walkers, Don Quixote’s (Abe Vigoda, of course), arm circles, hand release merkins, crab cakes THANG A Diamond for Lindsay- head to baseball field and perform Lindsays….but instead of stopping at the corners we did laps around the inside of fence stopping at home plate and Center Field. …