F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ignite

Don’t forget about Fort Fun at Huntington Park just off of the James River Bridge in Newport News. 5:30am on Friday. The TAB will kick off at 7:00am Saturday morning at Tabernacle Church on Granby street in Norfolk! No Ignite this weekend.

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…

F3 and Covid disclosures Mission – Plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Two down range Pax – Weed from Charleston, SC and Happy Gilmore from Cary, NC Three FNGs – Help Desk, Spicoli, Mad Men. Help Desk was invited by Commissioner and Firefly. Spicoli and Mad Men were invited by Weed. WARM-UP: Squats 15C, Imperial Walkers 15C, Through the Tunnel 10C, Michael Phelps 10C, High Knees 20 IC, Bat Wings 10C, Merkins 10C, Heel taps IC10, Side Stradle Hops 20C. Mosey to the water and back. THE THANG – Slaughters…

9 Pax posted on this perfect morning for some Average Joe’s fun Warmarama – Twist – IC 10, Charleston – IC 10 each leg, Swimmer – IC 10, Side to Side Merican – IC 10, Squat Kick Squat Kick – IC 10, Atlas – IC 10, SS Cross Hops – IC 10 Thang – 8 Hop Scotch stations along with boardwalk with 4 stations having different exercises. 3 Rounds 15 min each round. Stations without an exercise proceed through with Hop Scotch up & back to start and back through again. Hold in plank, burpees, or LBC waiting for next…

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…

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