F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ironclad

Peninsula

Conditions: Chill PAX: 5 FNGs: None Warmarama • Burpees – 10• SSH – 31• TTT – 15• Michael Phelps – 17• Imperial Walkers – 10 Mosey to movie theater parking deck, the long way. The Thang 95 Theses Dora: 95 shared reps, second light speed bump/back. MerkinsBig BoisSquatsAmerican HammersReverse LungesCDDs (then a little breather)Burpees 5 Solas De-Escalator: Run down ramp, 5 HR Merkins, back to start, 5 HR Merkins. Wait for 6, mosey down 1 level. Mosey outside and down a ways. Flying Nun to traffic circle (because Martin Luther married a runaway nun). At traffic circle, all PAX held…

Conditions: Gettin nippy PAX: Seven FNGs: None Warmarama SSH – 30TTT – 10Michael Phelps – 10Mountain Climbers – 10 The Thang Because no one had signed up to Q, the PAX took turns Q-ing portions of the workout, organized by YHC. Mosey to movie theater parking deck. Marvel – AMRAP Each PAX took a turn running up a ramp and back while the remaining PAX did an exercise, AMRAP. Then all PAX mosey up one floor: HR MerkinsLungesBig BoisSquats Gas Station – Four Corners 10 V-Sit-Ups10 V-Sit-Ups, 20 Merkins IC10 V-Sit-Ups, 20 Merkins IC, 30 Johnny Dramas IC10 V-Sit-Ups, 20…

Conditions: A little breezy, but AWESOME! PAX: 5 FNGs: None Warmarama SSH – 30TTT – 15Toy Soldiers – 10Michael Phelps – 15 Mosey to Parking Garage by Salsas. The Thang Elevator Up: Stop on each floor to do a level of the elevator. PAX rotated counting to encourage mumble chatter. Big Boys – 10 CDDs – 20 Mountain Climbers – 30 Shoulder Taps – 40 LBCs – 50 Line ’em up: PAX all line up 1-5. #1 performs transition around parking deck while others rotate through AMRAP. #1 – Bear Crawl/Side Step/Crab Walk Flutter Kicks Merkins LBCs Lunges #2 Lunge…

Conditions: Sunny & 75 (no, really!) PAX: 9 FNGs: None Warmarama SSH – 30Overhead Claps – 15Toy Soldiers – 15TTT – 15 Mosey to PNC parking deck, top floor. The Thang Beep Test: All PAX try to make it back and forth between walls (~20m) before the next beep. Once “knocked out,” you pick an exercise for all “knocked out” PAX to complete. In case of multiple PAX knocked out at same interval, first one to reach wall picks (or just decide amongst yourselves?) Chatty Dora: Partner up, each PAX does prescribed exercise AMRAP while their partner runs to stairs,…

Conditions: 81 with 90%+ humidity, perfect for losing some water weight   FNGs: None DR PAX: None WARMARAMA: 50 LBCs Burpees – 10 OYO 50 LBCs Imperial Walkers – 15 IC 50 LBCs Arm Circles (Fwd/Back/Front/Overhead) 10 each IC 50 LBCs Sumo Squats -15 IC 50 LBCs The Thang: During this work out, pick up the six after completing each level and begin mosey to next level together. Mosey to parking garage 1st floor – Sprint up ramp to 2nd floor, 50 LBCs, Mosey back down ramp, 20 Merkins—R&R 4 more times –Mosey to 2nd Floor base of ramp to…

The Thang Warmarama: Side straddle hops, Michael Phelps, Give-ups, Imperial walkers, through-the-tunnel, mountain climbers. Ran to parking deck. Ran up the ramps and stopped on each level to do 100 LBCs. At the top, partnered up. One partner ran down the steps and prescribed number of floors and back up to the top the long way via the ramps. Flapjack and repeat. Exercise changed with each level. The five stories were as follows. Down one level: Exercise was burpees.Down two levels: CDDsDown three levels: Leg liftsDown four levels: Walking lungesDown five (actually 4 again) levels (aka running back up the entire…

Conditions: Humid with a slight breeze WARMARAMA: SSH- 20 Reps 5 Burpee – OYO Tenessee Rocking Chairs – 10 IC (touch knees, squat, back to knee touch) 4 Burpees – OYO Arm Circles – 10 reps IC each way 3 Burpees – OYO TTT – 10 reps IC 2 Burpees – OYO Don Quixote (AKA Windmills) – 10 reps IC 1 Burpees – OYO The Thang – 15 Floors of Pain (Mosey between parking garages, bear crawl between floors) Mosey over to parking garage Start at 20 on first floor, each floor double the Reps except for the top floor…

F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. The F3 Credo is: Leave no man behind, but leave no man where you find him. F3 and Covid disclosures WARMARAMA: 1 burpee oyo, 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 20 cadence, 1 burpee oyo, Imperial Walkers 20 cadence, mosey around the fountain…

Conditions: Muggy gloom then muggy sunshine FNGs: None DR PAX: None WARMORAMA SSH – 30Arm Circles – 10/10Michael Phelps – 15TTT – 15 The Thang – Burt Hero WOD (400M = 1 Lap around pond) For time:50 burpees400-m run 100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees In memory of U.S. Marine Cpl. Albert Gettings. – Marine team leader whose team came under fire in Al Fallujah Iraq during OIF. After Corporal Gettings was wounded in the initial volley suffering a gunshot wound to his abdomen he stood and returned fire while his fellow…

Conditions: 75, Sunny, but NOT in a good way PAX: 5 FNGs: None DR PAX: None Warmarama SSH – 17TTT – 7Michael Phelps – 6Pickle Pounders – 7Burpees OYO – 4 The Thang 1776 “Patriot Games”1776 yard (1.01 mi) Run (divided into 4 parts) + 17 Exercises (100 each) + 76 Burpees. Exercises were shared with partner, both doing runs or bear crawl. All exercises were 2ct. >>> 1 lap around in the pond 100 Merkins100 Little Baby Crunches100 Carolina Dry Docks100 Moroccan Night Clubs >>> 1 lap around in the pond 100 Squats100 Mt. Climbers100 Plank Jacks100 Lunges >>>…

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