Thursday, October 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ironclad

Peninsula

Conditions: Gettin’ chilly and windy. PAX: Four HIMs FNGs: None DR PAX: None Warmarama SSH – 25Michael Phelps – 15Hillbilly Walkers – 15TTT – 15 Mosey to pond. The Thang Millennial – Team goal is 2,000: 10 sets of 100 reps + 100m (1/4 of pond) runs. Group leaves when first person gets to 100. Exercises: SSHsCliffhanger MerkinsLBCsMt. Climbers (2ct)DipsAmerican Hammers (2ct)SquatsCDDsPenguin Crunch (2ct)Burpees (shared) Mosey to small fountain by Daily Press. Elevens: Irkins / Jump-Ups Mosey to top of parking deck. Do-Ah-Diddy: PAX run single-file, first PAX stops and does 10 Merkins, then catches up and calls “SIX” prompting…

https://youtu.be/ho7796-au8U Conditions: Cloudy & 75 PAX: 5 due to the Colonial 200 FNGs: None DR PAX: None, but it was nice to have Fin and Trailblazer who normally post at Ignite. Warmarama Abe Vigoda – 10Bobby Hurley – 13Chilly Jacks, 4ct. – 13Do-Ah-Diddy (w/13 CDDs) – Around pond The Thang El Capitan up and down small hill by pond 3x All of the following exercises were completed at either 13 or 26 reps, depending on the intensity, with a mosey to the next planter between groups of exercises as denoted by *** Freddy Mercury ***Gas PumpHR Merkin***Imperial Squat Walker (IC)Jump-UpsKing…

Conditions: Cloudy but a breezy 75 PAX: 4; did the rest of the PAX get tired of YHC’s Qs? THEN SIGN UP FNGs: None DR PAX: None Warmarama 5 Burpees OYO25 SSHs IC4 Burpees OYO10/10 Arm Circles IC3 Burpees OYO15 TTT IC2 Burpees OYO10 Toy Soldiers IC1 Burpee OYO Mosey to the pond. The Thang At the next three planters, the PAX completed 7 American Hammers (IC), 7 Leg Lifts, 7 Big Boys and then 21 LBCs (IC) then moseyed to the next planter. At the following three planters, the PAX completed 7 Merkins, 7 Derkins, 7 Irkins, and 21…

Warmarama SSHArm CirclesThrough the Tunnel The Thang Mosey to the pond Burpees and run for the Q’s birthday15 Burpees and run a lap around the pondRinse and repeat with 10, 5, and 3 Do-ah-diddyRun inline around the pond while front PAX peels off to complete 15 CDDs and sprints back to the group, shouting “SIX” on arrivalRun until all PAX to complete CDDs Mosey to the bottom of the garage Indian Run – Up the PNC garage ramps Dora – On top of the garage: 100 Merkins, 200 LBCs, 300 SquatsPartner up – while one partner does exercise, the other…

Warmarama (IC) SSH – 30Through the Tunnel – 15Arm Circles – 10/10Toy Soldiers – 15Burpees OYO – 5 Indian Run around block to pond. The Thang Partner up for…Rochamburpees: Hold low plank, Rochambeau (Rock/Paper/Scissors) Winner does Merkin, loser does Burpee, on ties both do Merkin. Increase by one up to 10. Mosey to PNC parking deck, top floor. Dora: Partners share burden of the following reps: 100 Jump Squat200 Hand Release Merkin300 American Hammer (4ct) PAX run down ramp to far wall and back when not performing exercises. Mary down the ramps (see below). Mosey to the pond, stop at…

Warm-a-rama Arm Circles Forward, Arm Circles Backward, Big Arm Circles Forward, Big Arm Circles Backward Through The Tunnel Emperial Walkers Mozy to the Pond, 10 Burpees Mozy to Next Planter, Durcans Mozy to Next Planter, 10 Burpees Mozy to Next Planter, Urcans Mozy back to flags The Thang Descending Ladder, 10 Man Makers with Coupon, run to garage wall, 9 Man Makers with Coupon, run to garage wall, and so on. Until 1 burpee is complete. Mozy to the Pond, 10 Burpees Mozy to Next Planter, Durcans Mozy to Next Planter, 10 Burpees Mozy to Next Planter, Urcans Mozy to…

8 PAX arrived to Ironclad ready to work and it was a beautiful 75 and Sunny. Warmarama • SSHs 20 IC • Goofball 20 IC; A standing mountain climber (running in place) while you alternate your arms up and down (like climbing a ladder). Do it IC. • Failure to Launch 10 IC; Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. • Flying sun gods sobriety style 15Fwd IC/15Bwd IC; Lean torso forward, raise one leg out to the back, reach arms out to…

6 Pax showed up at Ironclad for a muggy sandbag beat down. It was YHC first appearance there and did not want to disappoint. Warmarama: Side Straddle Hop, Imperial Walkers, Arm Circles, Through the Tunnel, Squat Holds. The Thang: The Pax moseyed around the pond with Indian Sprints for 2 laps. Along the way the Pax stopped for some Mary. After the Pax headed back to the grass area for some sandbag fun. The Pax paired up and performed partner workout. Partner 1 performed 10 Push Press, 10 Thrusters, 10 Squats, 5 Burpees while Partner 2 held Plank. Pax switched…

https://www.youtube.com/watch?v=hVUOhD1Ba2Y Conditions: Humid enough to gather moisture by just opening your mouth. PAX: 10 FNGs: None DR PAX: None Warmarama (IC) SSH – 25Arm Circles – 10/10Imperial Walkers – 15TTT – 10Burpees OYO – 5 Mosey to the Pond. The Thang Do-Ah-Diddy: All PAX run single file, 1st PAX drops for 15 CDDs, catches up when done and yells “SIX!” then rinse/repeat until all have completed CDDs. It took the PAX 2 laps, plus a little AYG sprint at the end to get back to water bottles. Mosey to PNC parking deck. March Up: On each floor, do 20 each…

Warmarama SSH IC 25 Thru the tunnel IC 15 Merkins IC 15 The Thang Armstrong Mossey to parking garage to the top floor for a vast variety of suicides. Alternating between normal suicides running to each location followed by running back to the start to do 5 Burpees. Next suicides with different transportation exercises to get you to the location crab walk, bear crawl, lunge walk, and karaoke. All followed by returning to the start running backwards and doing 5 Burpees. Suicides to and from each light pole off of the month and day of your birthday. Run to locations…

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