F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DuckDuckGoose

It was a gorgeous 55 degrees and seven PAX arrived eager to burn away those Easter calories. Warmarama 25 SSHs IC 20 Michael Phelps IC 10Fwd/10Back IC 12 Pickle Pounders ICWorkoutLed PAX on a quick mosey around the DDG pond and then mustered up at the tennis courts to continue the beatdown. YHC utilized the 7 of Diamonds Routine on a tennis court vice baseball diamond and substituted running with lunges for full PAX participation. For the first round, do 7 reps of an exercise (Burpees) at each of the 4 corners with a lunge in between corners. Each round,…

5 PAX came out on a Tuesday morning where surprise surprise Musket was the Q and it WASN’T raining for once. Warmarama SSH – 30Through the Tunnel – 12Arm Circles – 15 Forward/15 BackImperial Walkers – 15Bracket Burpees (Dreamliner 2, Musket 12, Everyone Else 13) Indian Run around the lake and end at the clubhouse. The Thang Everyone partners up. One partner makes his way around the clubhouse in alternating fashion and ends with a Mission Impossible while the other does a series of exercises and then they switch off: Duck Walk/MerkinsCrab Walk/SquatsLunges/DipsBear Crawl/Flutter Kicks Everyone circle up and rotate…

WarmaramaImperial Walkers 20 ICThrough the Tunnel 20 ICArm Circles 12Fwd/12Bwd ICSumo Squats 15 ICThe ThangPAX moseyed around the DDG pond to get the heartrate up, then made their way over to the flagpole in front of the clubhouse. YHC kicked things off with a Charles Bronson style routine utilizing the parking lot. Routine consists of an exercise 50 reps at the start line, then 100yd sprint, followed by 15yd Duck Walk, and a mosey back to the start line; rinse and repeat till all 5 exercises were complete. Exercises were 50 SSHs, 50 Merkins, 50 Burpees, 50 LBCs 4ct, and…

Warmarama30 SSHs IC20 Michael Phelps IC20 Finkle Swings IC (10ea Leg)20 Arm Circles IC The ThangYHC took PAX on a quick mosey around the the DDG pond. Now that we were warmed up PAX partnered up for some exhausting yardwork. Pax completed Wheelbarrow 11s (Squats/Mt. Climbers); Pax Wheelbarrow to known distance, complete a set of 10 Squats/1 Mt. Climbers IC, swap wheelbarrows, rinse and repeat till 11s were complete. While taking the wheelbarrow through the yard a PAX tried to challenge your YHC but lost, it was close. Following the yardwork, PAX once again partnered up to complete a lap…

6 PAX for a chilly morning. We moved the flag to save the grass, but in the end it wouldn’t matter (see Winner Winner Chicken Dinner below). Warmarama (IC) SSH – 30Through the Tunnel – 30Arm Circles – 15 each wayImperial Walkers – 15Mosey around the lake The Thang Elevators – Run around the lake stopping at the docks to do progressive exercises (IC). Merkins – 15 4-ct (looked good on paper!?!)Squarts – 30Carolina Dry Docks – 45LBCs – 60 Abs – Line up at the cones, 3 PAX on each side. Pax 1 – Run to the end of…

9 PAX strong this rain free morning to try out my wife’s Valentine’s Day gift to me, a set of F3 cards. Nothing says love like the gift of never ending merkins. Warmarama – SSH, Imperial Walkers, Shoulder Circles, Through the Tunnel and a mosey around the lake. The Thang The fun began when the first card was flipped. The deck was stacked with various merkins (Ranger, Derkins, Chuck Norris, Wide, and Inclines), laps around the club house, squats, SSH, Mountain Climbers, and lunges. Countarama, Namearama, COT Galatians 5:22-23 – But the fruit of the Spirit is love, joy, peace,…

In honor of President’s Day, 7 Pax arrived to learn a few things about Presidential history. The ThangWarmarama30 SSH IC20 Flappy Squats IC. The idea for this exercise came from my son. We were in the store and I saw him doing a squat while flapping his arms. I asked “what do you call that” and he stated without hesitation “Flappy Squats.” Pax found it hard not to laugh. 15 Windmills IC15 Michael Phelps ICWorkoutAs usual we got things started off by taking a mosey around the DDG pound. Next, YHC thought it would be important to teach fellow PAX…

It was a blustery 37 degrees out as 6 PAX gathered around the flag. Caused a lot of confusion on how to dress for the morning. Warmarama: 30 Side Straddle Hop, 10 Arm Circles each way, and 15 Through The Tunnel. Tried a little music (burpees to Sting’s Roxanne), but the live version wasn’t doing it for the group so we wrapped it up and jumped into The Thang. The Thang: Indian Run around the lake (skip Bear Crawl Bridge this go round) for warmup stopping at the first bench. 2nd time around the lake stopped at each bench for…

5 PAX attended Q school on the west side. Same curriculum taught on the east side at #SlothHill. The Thang Disclaimer A. I am not a professional. B. You are participating at your own risk C. You are responsible for your own well-being D. You are here voluntarily, and you are not paying to be here E. Know your limits and do the best you can Warmarama Side Straddle Hops (SSH) x25 In Cadence (IC) Shoulder Circles x20 IC Merkins x15 IC Mountain Climbers x20 IC Discussed calling two minute and one minute warnings before workout, mumble chatter, how to…

7 Pax arrived to DDG ready to work. Weather was perfect. The Thang Warmarama YHC put the PAX in unfamiliar territory by starting things off with Lunges vice SSHs. It is necessary sometimes to get outside of your comfort zone. Lunges- IC 20 Reps Arm Circles- Forward/Backward IC 10 Reps Chinooks- IC 10 Reps SSHs- IC 30 Reps Workout YHC led PAX on a mosey around the DDG lake and then split the PAX into two groups. First group ran around lake while the other group completed a circuit workout. Workout involved relatively lite 60lb CMU coupons for each PAX.…

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