F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DuckDuckGoose

Conditions: Primo PAX: 8 FNGs: Mr. Universe DR PAX: None Warmarama The workout was regularly interrupted by 1 Burpee OYO ON Q throughout. SSH – 30Arm Circles – 10/10/10Monkey Humpers – 15TTT – 15 The Thang Mosey once around the pond and back to the clubhouse. F3 Dice: One PAX rolls provided die, then runs to the end of dock and back while other PAX do AMRAP of rolled exercise until that PAX returns, at which point all do BURPEE. Keep rolling, rinse/repeat for time. Mary Captain Thor: 1:4 ratio of Outlaws/Penguin Crunches (got to 5:20) and Leg Lifts/LBCs (got to 4:16)…

6PAX arrived to Duck-Duck-Goose ready for their post Memorial Day beat down. Weather was 65 degrees and humid. Warmarama• SSH 30IC• No Surrenders 15IC• Smurf Jacks 12IC• Arm Circles 12Fwd/Bwd IC• Lap around DDG Pond The Thang• Frisbee ShowdownUtilizing 4 frisbees and a basket, PAX split into teams and during each round a team picked an exercise. Next, a team member from that team would try and toss the frisbees a known distance into the basket. Each frisbee represents 10Reps; every frisbee made penalized the other team(s) and every frisbee missed penalized your team. So, chose your exercises wisely!Exercises included:…

Conditions: Always 70 and Sunny PAX: Submac, Gunner, Dreamliner, Marvel, Gas Station, Two-Wheel, Stick, Bobber FNGs: None DR PAX: None Warmarama Side Straddle Hops – In Cadence (IC), 30 reps5 Burpees – OYOThrough the Tunnel – 15 repsOverhead claps – IC, 15 reps each wayArm Circles – 10 reps each directionMichael Phelps – 10 reps5 Burpees – OYO The Thang – Fat Quacker (AKA modified FAT AMY WOD) Round 1Round 2Round 3Round 450 Air Squats10 Burpees 40 Side V-Sit Ups – 20 each side 30 Lunges10 Burpees 20 Coupon Swings 10 Burpees 10m Bear Crawl 10 Burpees 20 Coupon Swings…

Conditions: Cold for May, Warm for December PAX: 9 FNGs: 8-bit DR PAX: None Warmarama Burpees OYO – 1, 2, 3, 4, 5 (between each of the following)SSH – 30Nancy Kerrigans – 10/10TTT – 15Pickle Pounders – 10 Mosey to Food Lion backlot, the long way. The Thang Suicides – Run to each speed bump then back to start and do each exercise at these reps, adding the given number of reps after each subsequent speed bump. Burpees – 2Bobby Hurley – 5LBCs – 30 (only did three speed bumps for this) Mosey back to clubhouse. Mary Hold Chillcut Plank then…

Conditions: Mostly sunny and slightly below 70 PAX: Buoy, Gunner, Dreamliner, Marvel, Gas Station, Submac FNGs: None DR PAX: None Warmarama SSH x 50 (thats 5, then 5 more, then 5 more……) 2 rounds of… 5 Mexican Jumping Beans (AKA Jump Squats)5 WWII5 Merkins then……… Mosey around pond The Thang – Disgruntled ______________ A’merkin –5 rounds each, all OYO Central 5x Box Jumps 5x Leg lifts 5x Overhead press* 5x Squats* 50 meter runSouth 5x Step Ups 5x Sweat Angels 5x Bicep Curls* 5x Bonnie Blairs* 50 meter runSpanish 5x Dirkins 5x V-sit Ups 5x Tricep Extension* 5x Apollo Anton…

Conditions: DDG was mostly sunny and slightly below 75 FNGs: None DR PAX: None Warmarama SSH x 30Burpees x 5 OYOAbe Vigoda (Old Man Style) x 10Arm Circles x 10 each directionMosey around pond – ½ way Yves Poll style, ½ way normal The Thang – Catch Me If You Can – DDG Style Each round one lap around the approximately 0.52 statue mile pond with the 1 pax performing the exercise then sprinting/striding to catch another pax doing the moving exercise. Round 1 – 20 Merkins with Yves PollRound 2 – 5 Burpees with KareokeRound 3 – 10 SC…

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…

5 PAX arrived at Duck-Duck-Goose ready for a beatdown. The weather was a gorgeous 50 degrees and breezy. Warmarama SSH 20IC Smurf Jacks 10ICPlank Jacks 20ICMichael Phelps 20ICMosey around DDG pond (about ½ mile). The Thang First Round: Killer Bees: The Killer B’s are Bear Crawl, Broad Jump, and Burpees. PAX Bear crawl roughly 100ft or distance specified by Q, then Broad jump back to start, every 5 broad jumps, PAX performs 3 Burpees.LL cool Js: Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat. PAX go out 100ft and back. Rinse and Repeat;…

Conditions: *Italian chef finger kiss* PAX: 5 FNGs: – DR PAX: – *Added disclaimer that participating PAX were indicating by their participation that they nor anyone in their families had symptoms of COVID-19, nor had they knowingly come into contact with anyone who does, nor have they travelled in the last 14 days. Warmarama SSH – 30Nancy Kerrigans – 15/15TTT – 15Pickle Pounders – 15 Mosey to Food Lion parking lot, via the long way. The Thang Before starting, the PAX were informed there was a bonus if they finished early. (Modified) Blackjack: Total of 21 reps of Jump Squats…

5 PAX arrived to DDG ready to work with social distancing in mind. The Weather was 50 degrees and breezy. Warmarama SSHs 30ICGoof Balls 25ICArm Circles 12Fwd & 12Bwd ICFinkel Swings 10ea leg IC Mosey around the DDG Pond w/ over 6-foot separation between each PAX (Distance 0.5Mile) The Thang PAX entered the tennis court and split amongst the 4 corners demonstrating proper social distancing. At their perspective corner PAX executed YHCs exercise of choice then animal walked to the next corner, i.e. Bear Crawl, Crab Walk, ETC; Rinse and Repeat the same exercise at all 4 corners. 1 Set…

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