F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DuckDuckGoose

Conditions: Gloomy FNGs: Snapper (Matt Tuttle) DR PAX: None WARM-O-RAMA – This warm-o-rama is dedicated to Moneyball who successfully completed this beatdown after recoverying from surgery the boys. 10 Monkey Humpers IC 10 Burpees OYO 30 SSHs Indian Run around the pond THE THANG Coupon Elevens – Each pax begins with 10 reps of the first exercise in each round and 1 rep of the second exercise (10+1 = 11!). Each set of round one subtracts or adds 1 rep to exercise 1 and 2, respectively, until the pax completes 10 reps of exercise 2 and 1 of exercise 1.…

Conditions: Perfect WARM-O-RAMA Mosey over to get coupons and then…… WE FOUND OUR COUPONS WERE STOLEN!!!!! So we mosey’d back to the flags 10 Burpees OYO 30 Side Straddle Hops IC 10 Each, Arm Circles (fwd/back/front/overhead) IC 10 Overhead Claps IC 10 Imperial Walkers IC Drop the coupons and follow the leader mosey to the small pond, bear crawl over bridge 2x and back to coupons The Thang: FLORA – Partner up for DORA’s evil step-sister Each pair together does 100 Merkins (10 sets/10 reps), 200 LBCs (10 sets/20 reps), and 300 SUMO squats (10 sets/30 reps). While PAX 1…

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…

Warmarama: Side Straddle Hops, Toy Soldiers, Arm Circles, Imperial Walkers, burpee and Mosey to the alternative location. The Thang: Suicide (prevention) – Merkins, American Hammers, squats, V Ups, lunges, Mtn Climbers, Box Cutters, planks and Burpee (Dips/Step-ups) Dealer’s Choice abs. COT: Mark 8:34 make others believe. Keep praying for growing families.

Conditions: Ideal FNGs: None Warmarama SSH – 25Imperial Walkers– 10Arm Circles – 10Michael Phelps – 10 Mosey to Coupons and behind foodlion. The Thang All About the Benjamins x 3 25 Curls for the Girls,  25 Walking Lunges, (sub rifle carry rounds 2 and 3) 25 Squats,  25 Walking Lunges back to your coupon, (sub rifle carry rounds 2 and 3) 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, (sub V- up round 2) (sub merkins round 3) 25 Walking Lunges back. Mosey 400m —end AATB—- Mary, pick your own poison w/ or w/out coupon, in 1 minute intervals. x 8.…

Conditions: Primo PAX: 10 FNGs: Just Dreamliner’s baby, but he wasn’t present Warmarama SSH – 30Nancy Kerrigans – 10/10Hillbilly Walkers – 15TTT (slow) – 10 Mosey to Food Lion backlot, the short way. The Thang 1/3 for 30 A.L.A.R.M – At each corner of lot (around whole building = 1/3 mile) do 30 of specified exercise, one PAX counts. Mosey long stretches, lunge or skip the shorts: Arms – CDDs Legs – Baryshnikov Squats Abs – LBCs (4ct) R – Reverse Run all the transits between… M – Merkins Mosey to the clubhouse. Mary Captain Thor: Abs in a 1:4 ratio; Leg Lifts/Penguin Crunches…

Conditions: Beautiful morning! WARM-O-RAMA High-Knees – 30 Seconds Michael Phelps – 10 IC Reverse Lunges – 10 IC Apollo OH-Nos – 10 OYO Burpees – 10 OYO Mosey over to pick up coupons and come back The Thang: Tabata workout: This is a HITT workout with 20 seconds on and 10 seconds off. The intent is to go all out for those 20 seconds and try to recover during the 10 seconds. Each rounds is repeated 3x Set 1: Burpees Decline Merkins (w/ coupon) Johnny Dramas American Hammers (w/ coupon) Jump Squats Overhead Press (w/ coupon) Big Boys Mountain Climbers…

Conditions: Nice, but quite Trucky. PAX: 12 FNGs: None Warmarama SSH – 24Michael Phelps– 14Mountain Climbers– 20 Mosey to Food Lion parking lot, Long way… The Thang MONEYBALL: Each speed bump is a station. 9 total. 15 reps of each workout, other than those with burpees; 5 reps. Can’t advance to next station until another PAX catches you (this wasn’t a problem) so AMRAP if necessary. M Merkins x 15 O Outlaw (O Letter flutter kicks) x 15 each way N Narrow Squats x 15 E E2K x 15 each way Y Yellow line Jumpers (jump speedbump) x 15 B Burpees x 5…

Conditions: Humidity below 70%, so not half bad PAX: 12 NICE FNGs: None Disclaimer A. I am not a professional.B. You are participating at your own riskC. You are responsible for your own well-beingD. You are here voluntarily, and you are not paying to be hereE. Know your limits and do the best you can Warmarama SSH – 25 ICArm Circles – 10/10 ICTTT – 10 ICMountain Climbers – 15 IC Discussed calling two-minute and one-minute warnings before workout, mumble chatter, how to call an exercise, and how to count. “The Next Exercise is _______”“Starting Position … Move”“In Cadence [or…

Conditions: 70s and Humid PAX: 10 FNGs: None Warmarama SSH – 30TTT – 15Empirial Walkers – 15Mountain Climbers – 15 The Thang Mosey around the pond and finish at the club house. Dora: Partner up and complete the prescribed number of reps together. One PAX paints the lines of the tennis court while the other does the following: 50 Burpees 100 LBCs100 Step Ups100 LBCs150 Irkins100 LBCs 200 Lunges100 LBCs250 Dips Mary 20 American Hammers20 Up/Down/In/Out20 Freddie Mercuries30 Count Plank COT My dear brothers and sisters, take note of this. Everyone should be quick to listen, slow to speak and…

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