F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ironclad

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7 PAX made it out for a post-downpour for a 4/20 workout to get as high (up) as we can. To begin, YHC informed the PAX that whenever a car drove by, they were “PLAY IT COOL” by holding Al Gore position, pretending as though they were reading a paper. Warmarama (IC) SSH – 30Michael Phelps – 15Through the Tunnel – 15Toy Soldiers – 15Burpee OYO – 5SSH – 30 (again)Burpee OYO – 5 (again) Indian run around the block to the parking deck, bottom level. The Thang Elevator: Start on bottom level with 10 reps of following, add 10…

Warm-a-rama Constant movement warm up, including run in place, Side Straddle Hops, Mercans, Mountain Climbers NCAA Tourny Burpees Follow me to the pond Daisy Chain around the pond with Pax doing SSH and end Pax doing Log Presses Then, Pax do Mercans, Bear Crawl up to end Pax doing Log Curls Ended on Pax Doing LBCs, Crab Walk to end Pax doing Log Squats Follow me to the flags In Teams of two, Pax did Log ups, over and downs while other Pax Ran to garage and back Next pairs did situps and lunges COT Centered on Understanding God’s will…

8 PAX showed up on a morning that actually felt like Spring for some block work. The name of the backblast comes from the note we received from Ferguson on our blocks at the end of the workout. Upon talking with them, they are to begin work on the parking deck soon and promised us they would move the blocks somewhere out of the way where we could find them. They definitely earned my respect today. Thank you Gunner for following up with them. The Thang: Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, and mountain climbers. Mosey to fountain with…

3 PAX mustered for a beatdown in the absence of our brothers who were posting in RVA for the F3 GrowRuck. Mumble chatter was low but centered around how YHC used to be the Six in most exercises but now Qs them hard. Warmarama (IC) SSH – 20Michael Phelps – 10SSH – 20Through the Tunnel – 10SSH – 20Imperial Walkers – 10SSH – 20Burpee OYO – 5 Run to the top of the garage via the roadway (not the stairs). The Thang Rochamburpees: Hold low plank, RochambeauWinner does Merkin, loser does Burpee, ties both do MerkinIncrease by one rep each…

https://www.youtube.com/watch?v=Zx06XNfDvk0 12 PAX including 1 FNG/2.0 went uptown today instead of downtown. 10 of us donned ruck sacks in preparation for next week’s Grow Ruck. The Thang: Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, and mountain climbers. Uptown 50: 10 cones (two cones with 5 each) with the following written on them: Burpee Broad Jump (Burpee lunge walk for those with Rucks), Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur (Run Backwards), AYG (Sprint), and Bear Crawl. Cones are placed 50 yards apart. Pax partner up and line up at one cone. Do…

10 PAX made it out for a Captain Marvel-themed workout, as YHC felt compelled to mark the occasion of the movie premiere. Most of the reps were taken from the character’s history (for a summary, see moleskine below). Warmarama (IC) SSH – 19Arm Circles – 7/7 Chinooks – 9 Squat – 8Imperial Walkers – 19Through the Tunnel – 8 Burpee – 2 OYO Mosey to the parking deck, 2nd floor for The Thang, focused around the tagline for Captain Marvel’s comic: Higher, Further, Faster, More. Higher Perform the following exercises together then mosey to next end of garage, making…

Warmarama 30 SSH IC 25 Imperial Walkers IC 20 Michael Phelps IC 15 Submac Shrugged fwd and backwards 10 Thru the Tunnel 5 Burpees OYO The Thang 1 Mile Run around fountain. To add to everyone’s Quad P. Then split into 2 6 Pax groups for 2 laps around the pound stopping at every flower bed to do 20 counts of Box Cutters, Flutter Kicks, Sweat Angels, ending with Big Boys. Next 2 laps same groups 20 count Merkins, Derkins, Incline Merkins, ending in Elbow Plank at every flower bed. Mosey back to flag for some COP using the list…

11PAX on the 28degree crispy, frozen puddles, chilled concrete morning at Ironclad. Warmarama: SSH, Arm circles, Don Quixotes. The Thang: 1lap Indian Run back to flags. Grab coupons and partner up. (Modified Dora, timed and rep your heart out, 20sec rest between) 8 exercises/6mins per exercise. Start off with merkins, squats, big boys, coupon overhead presses, American hammers, Carolina drydocks, forearm planks, and finally some burpees. COT: Countarama, Namearama. Reminder of Ruck/Bible study Thursdays at Dreamliners, and signups for GrowRuck. 1 Corinthians 12:17-18 KJV [17] If the whole body were an eye, where were the hearing? If the whole were hearing, where…

10 Pax brave the chilly 74.9 Degree morning (we had to round up to get 75) for an easy beat down. The chill left us pretty quickly and luckily the temp got to 75 not long into the Warm-a-rama. Warm-a-rama Side Straddle Hops 5 Burpees OYO Imperial Walker Sub Mac Suggests 5 Burpees Through the Tunnel Voice in my head tells me to do 5 Burpees Mercans Why not finish it out with 5 Burpees? Indian run the long way to the parking garage we haven’t gotten kicked out of yet The Thang: 20 Alternating Shoulder Taps Run up the…

In honor of YHC’s 30th Birthday which was the day before, the 8 PAX present did a 30/growing up themed workout. Everyone had their own coupon from the communal F3 stash, for reasons that will become evident: Warmarama (IC)  Through the Tunnel (SLOW) – 10 Helicopters – 15 Hillbilly Walkers – 20 SSH – 25 MAN MAKERS (you know it had to be done) – 30 OYO Leave coupons, Indian Run around the block and back to the flag. The Thang The PAX paired off for Stink B.O.M.B.S.The “Stink” = 50 Curls -or- a run to parking deck wall and…

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