F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DuckDuckGoose

Conditions: Less muggy then muggy sunshine WARMARAMA: Finkle Swings (Leg swings back and forth) – IC, 10 reps each leg Goof ball (Standing Mt. Climber with arms climbing) – IC, 20 reps Grady Corn (Arms in front, then straight out sideways (to T), then touch fingertips together above head in triangle, and back to start IC) – IC, 25 reps Sumo Squats (Legs wide) – IC 25 Reps Mosey one lap w/ coupons then over to tennis courts The Thang – Coupon Love 50 for 50: Partner up, pax 1 perform 50 reps of workout 1 while pax 2 performs…

Conditions: Muggy gloom then muggy sunshine Warmarama – Finkle Swings (Leg swings back and forth) – IC, 10 reps each leg Goof ball (Standing Mt. Climber with arms climbing) – IC, 20 reps Grady Corn (Arms in front, then straight out sideways (to T), then touch fingertips together above head in triangle, and back to start IC) – IC, 25 reps Suicide Squats (1/2 squat, up, full squat, then up) – IC 25 Reps Mosey one lap then over to Alternate AO (AKA Behind Food Lion) The Thang – Each Speed bump complete the prescribed workout then Dealer’s Choice transition…

Conditions: Muggy gloom then muggy sunshine WARMORAMA · 5 Burpees OYO / SSH – 30 · 4 Burpees OYO / Michael Phelps – 15 · 3 Burpees OYO / TTT – 15 · 2 Burpees OYO / Imperial Walkers – 15 · 1 Burpee OYO 2 Laps Around the Pond (1.04 miles) The Thang – Standard DORA format. Pair up, 1 pax performs AMRAP of workout while other pax runs starting from the flags near the planter and to the trail by the pond and back (approx 100 m). Runner pax swaps with AMRAP pax and continues the workout at…

Conditions: Wet ground, wet air (that is, humid) PAX: 8 FNGs: DR PAX: Warmarama SSH – 30TTT – 10Arm Circles – 10/10/10 Mosey around the pond and to the tennis court. The Thang Dora: 100 CDDs, 200 LBCs, 300 Lunges w/dice roll for runs of court Ladder: Perform 10 reps of each exercise, then run to far side of court, then add next exercise to previous performed level: SSHLBC (4ct)SquatMerkinAmerican HammerMt. ClimberBurpee Slowesy to the clubhouse. 5 Burpees OYO Mary AMRAP for 1 minute each: Penguin Crunches, Leg Lifts COT Thus says the LORD: “Stand by the roads, and look, and ask…

Conditions: Beautiful day in the neighborhood PAX: Dreamliner, Buoy, Marvel, Mr. Universe, Gas Station FNGs: Bunker (Barry – 52) DR PAX: None Warmarama (IC) Side Straddle Hops – In Cadence, 30 reps10 – Burpees OYOLBC – 20 reps In-cadenceThrough the Tunnel – 14 repsMichael Phelps –15 reps In-cadenceGroiners – 5 reps In-cadence “ Groiner – Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position. Repeato.” – F3 Exicon Mosey to the unofficial AO for DDG (AKA – Behind the Food Lion in Carrolton VA). The Thang – I give it…

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…

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