F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ironclad

Peninsula

Conditions: Sunny with a high of 75 PAX: 9 FNGs: None DR PAX: None Warmarama SSH – 30Michael Phelps – 10Monkey Humpers – 10TTT – 15 Burpee Bingo: At any point, someone can call BINGO, and the whole group must drop for 1 burpee. Rules: The BINGO must be enthusiasticThe same person cannot say BINGO twice in a row.The whole group must be within earshot when you say it. The Thang Mosey to movie theater parking deck, top floor. Ladder – 100 yard run between each of the following rounds: 10 Burpees10 Burpees + 25 Merkins10 Burpees + 25 Merkins +…

F3 Disclaimer and Covid-19 Disclaimer WARMARAMA Side Stradle Hops 20 cadence, Through the Tunnel 20 cadence, Arm circles forward 10 cadence, Am Circle backward 10 cadence, Squats 15 cadence, Michael Phelps 10 cadence, Imperial Walkers 10 cadence, Side Stradle Hops 20 cadence, Mosey around the Fountain. THE THANG SET 1 5 burpees OYO (on your own) 20 American Hammers cadence 5 burpees OYO 20 Bonnie Blairs single count (10 each leg) 5 burpees OYO 15 Carolina Dry Docks cadence 5 burpees OYO 20 Monkey Humper cadence 5 burpees OYO Run to the next station and back SET 2 5 Superman…

Warm-A-Rama SSH Arm Circles (Little, Big, Overheard) Imperial Walker Through the Tunnel The Thang – Repeating sets. All exercises OYO and single count, transition as group around the pond, starting at planter: 5 – Burpee Bear Crawl (from planter to stairs 50 Yards) 20 – American Hammer Run to Planter/Stairs 10 Sets for a total of 50 Burpee and 200 American Hammer 10 – Mercans (Mix in Urcans, Dercans, Close and Wide) Lunge Walk to Stairs/planter 20 – Squats Run to Planter/Stairs 10 Sets for total of 100 Mercans and 200 Squats 15 – Dips Backward Run to Next Planter…

Conditions: Ironclad was sunny and slightly below 75 PAX: Gunner, SubMac, Mango, One-Wheel, Gas Station, Dreamliner, Bachelor Pad, Orbit, Marvel, Priorities, Honest Abe. FNGs: Single Shot (Landon Yates -11), Trout (Bentley Yates – 8), Jake (Kaleb Charock – 5), Raleigh DR PAX: None Warmarama (IC) High Knees – have a pax give a 20 count:Head, Shoulder, Knees, and Toes – 8 repsMonkey Humpers – 10Pickle Pointers – 10Toy Soldiers (AKA Windmills)– 10 Mosey to parking garage 1st Floor The Thang Ironclad Billy Madison Run to first floor of garage and perform 12 reps of 1st workout (AKA 1st Grade), then…

11 PAX (two groups) took on a modified version of the beep test. The Thang Warmarama: Side straddle hops, Imperial walkers, squats , mountain climbers. Mosey to top of parking deck. Every Minute on the Minute (EMOM) complete an exercise with an increasing number of reps. If PAX finished the exercise before the minute is up, rest until the buzzer. When each PAX was unable to complete reps within one minute, they started back at the beginning (lowest number of reps) until eventually all PAX could not complete exercise. Once all PAX could not complete exercise (e.g., 60 CDDs in…

Conditions: Gradually wetter PAX: 8 FNGs: None DR PAX: None Group 1: Marvel, Submac, Gas Station, MangoGroup 2: Catapult, Bachelor Pad, Buoy, Dreamliner Warmarama Burpees – 5SSH – 30Merkins – 10Pickle Pounders – 10TTT – 10 Mosey to movie theater parking deck, top floor… The Thang Burpee Bingo: At any point during this workout, someone can call BINGO, and the whole group (caller included) must drop for 1 burpee. Rules: The BINGO must be enthusiasticThe same person cannot say BINGO twice in a row.The whole must be within earshot when you say it. Iron Pax 2018 Week 1 REBORN: 4…

Zoom call link: https://zoom.us/j/884657155 Password: Already sent to PAX via e-mail. If you did not receive it, send an e-mail to HamptonRoads@F3nation.com Competition #1: NFL Draft Pick’em and Watch Party All PAX encouraged to dial in to the zoom call for the first five picks of the NFL draft. Not required, but most likely you will want to have the NFL draft playing in the background on your T.V. Rules: Before the NFL draft begins (Thursday, April 23, 8:00 p.m.), pick the top five picks in the NFL draft via the google form (https://forms.gle/3md65UPWmV61rDKc6).One point for each of your picks that…

Conditions: Weather: great; Society: iffy. PAX: 11 (quickly broken into groups of 8 & 3) FNGs: None DR PAX: None Warmarama SSH – 30Nancy Kerrigans – 10/10TTT – 10Big Sexy – 10 each Mosey to parking deck, bottom floor… The Thang Catch Me if You Can: Partner up (with someone of equal running level); moseys ahead while other drops for 5 Burpees then catches up and flapjack; all the way to the top of the garage. Mosey back down to the bottom floor. Ladder: 20 reps of level 1, then do #1 & #2, adding level each time. Run up…

15 PAX strong at Ironclad for a March Madness beat down. Welcome FNGs Peanut and Gas Station. WARMARAMA 10 each in cadence. Calf raises, Squats, Imperial Walkers, Through the Tunnel, Bat Wings (arm circle forward/reverse, overhead clap, iron claw), Merkins, Side Stradle Hops Mosey around the pond THE THANG East Region *Round 1 – 64 LBCs single count *Round 2 – 32 monkey humpers cadence *Sweet 16 – 16 merkins cadence *Elite 8 – 8 side straddle hops cadence *Final Four – 4 burpees *Championship – 2 body count burpees *Run around the pond South Region *Round 1 – 64…

Conditions: Cold, but not too cold, but SO WINDY PAX: Ocho FNGs: Nada DR PAX: Y nada tambien Warmarama SSH – 30Nancy Kerrigans – 10/10TTT – 10Big Sexy (Monkey Humpers, Pickle Pounders, Pickle Pointers) – 10 each Mosey to PNC parking deck, inside bottom floor… The Thang Catch Me If You Can: Partner up (with someone of a comparable equal running level); one PAX moseys ahead while other drops for 5 Burpees then catches up and flapjack; all the way to the top of the garage. Dora: Partners share reps of the following exercise. Non-repping PAX does a full lap…

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