F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ignite

F3 and Covid disclosures WARMARAMA 20 side straddle hops, 15 imperial walkers, 10 thru the tunnel, Batwings 10 each (arm circles forward/back, overhead claps, chest claps), Just for Scully: 10 monkey humpers, 10 pickle pounders, 10 reverse pickle pounders aka Alabama prom date. Lady Glitter Sparkles was at the workout in recognition of Hot Corner’s 50th post. Each time she hits the ground it’s five burpees for everyone. THE THANG Modified Stoney Challenge. The Stoney Challenge is workout in memory of Mike Wilson’s Allen Stone who was a Navy Seal and lost his life 21 years ago in a training…

9 Brave Pax showed up for a epic beat down at Ignite. The Pax welcomed an FNG Mayhem. Pax paid tribute to the Military Vets and Police Officers who have committed suicide. On average both professions lose 25 people a day. Warmarama: 25 of each Side Straddle Hop, Merkins, Imperial Walkers, Air Squats, Through the Tunnels, Hill Billy Walkers. The Thang: 25 of each Exercise. After each set the Pax ran 25 yards and back. Each set was done twice. Burpees, Lunges, Big Boy Sit ups Merkins, Jump Squats, 4 counts American Hammers Pull-ups, Carolina Dry Docks, Pistol Squats, 1…

WARMARAMA: 1 burpee oyo (on your own), side straddle hops 20 cadence, 1 burpee oyo, thru the tunnel 20 cadence, 1 burpee oyo, bat wings 10 cadence each (arm circles forward/backwards, steel claps, overhead claps), 1 burpee oyo, squats 10 cadence, 1 burpee oyo, Imperial Walkers 10 cadence, mosey to the ocean and back THE THANG: It’s July 4th so we enjoyed four sets of 10 minute AMRAPS with four exercises in each set. Set One4 burpees8 merkins12 Bonnie Blairs16 American Hammers 4-countRun to the ocean and backRinse and repeat Set Two4 body count burpees8 hand-release merkins12 jump squats16 LBCs…

10 Pax showed up for another beat down at Ignite. This time they were paying tribute to the 12 innocent people who died on 5/31/19. Warmarama: Side Straddle Hop, Arm Circles, Imperial Walkers, Squats and a jog two streets down and back. The Thang: 12 Burpees, 12 Squats, 12 Big Boys, and sprint 50 yards; 12 Merkins, 12 Jump Squats, 12 American Hammers, and sprint 50 yards; 12 Carolina Dry Docks, 12 Air Squats, 12 Flutter Kicks, and sprint 50 yards; 12 Wide Arm Merkins, 12 Bonnie Blairs, 12 LBC’s, and sprint 50 yards. Rinse and repeat. Last 5 minutes…

8 Strong at Ignite this morning. YHC EH’ed a FNG this morning. The PAX welcomed Bull and Handsey’s 2.0 Critter this morning. Two 2.0’s joined in the fun part time. The PAX warmed up to Side Straddle Hop, Imperial Walkers, Through the Tunnel, Arm circles, Hillbilly Walkers, and slow jog to 37thStreet ramp and back. The Thang: AMRAP 1- 10 minutes 10 Merkins Burpee Broad jumps 40 yards 10 American Hammers Run back to the start. In between AMRAPS the PAX did 1 minute of Planking. AMRAP 2 10 Merkins Lunge Across 40 yards 10 Knees to Chest on the Pull…

Warm-A-Rama SSH Mercans Arm Circles Through the Tunnel Imperial Walkers 5 Burpees OYO 5 Pull ups, Mozy to 5 Burpees. Total of 50 Pull ups, 50 Burpees. 10 Mercans, Mozy to 20 American Hammers. Total of 100 Mercans, 200 American Hammers. Mercans include Regular Mercans, CDD, Chin-Up Mercans, Diamond Mercans, Nipple Scraper Mercans, Worst Mercan Ever. 10 Dips, Mozy to 30 Squats. Total of 100 Dips, 300 Squats. Back to flags. 5 Burpees, OYO. Totals: 50 Pull ups, 60 Burpees, 120 Mercans, 200 American Hammers, 100 Dips, 300 Squats.

9 Pax Posting for a fun in the sun, shoes optional. Warmarama -MMX Burpee 5 OYO, Worlds Greatest Stretch 10 IC, SS Hops 15 IC, Leg Over Chair 10 IC, Plank Down Dog, 10 IC The Thang – Cones set up 25 yards apart to form a box, 4 Corners 1st round 10 min AMRAP, Ski hops, Forward Lunge, Bunny Hops & Reverse Lunge Next, Surf Leg Flutter Kicks 20 IC Back to cones, 4 Corners – 2nd Round 12 min AMRAP, each corner Sand Cookie Burpee OYO 1, 2, 3, 4 – perform sand fiddler crab moving to next…