F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ironclad

Peninsula

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 >>>…

Conditions: Beautiful day in the neighborhood FNGs: None DR PAX: None Warmarama (IC) Side Straddle Hops – In Cadence, 30 reps 10 Groiners – In cadence Through the Tunnel – 15 reps each way Overhead claps – In cadence, 15 reps each way Arm Circles – 10 each direction Michael Phelps – 10 10 Dancing Bears “ Groiner – Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position. Repeato.” – F3 Exicon Mosey to around the pond to the parking garage as the base of the first ramp The Thang…

20 Pax Strong, to work out in the Sweat Box of the car garage. Stronger all the time! Warm-A-Rama SSH Arm Circles (Fwd and Bck) Emperial Walkers Through The Tunnel 5 Mercans 5 Burpees (8-12 Minutes Each) AMRAP 1 20 Mercans 20 Squats 20 Lunges (4 Count) Run up the Ramp and back. Rinse and repeat. AMRAP 2 15 Mercans 15 Dips 15 Decline Mercans Bear Crawl, Run Back, Rinse and Repeat AMRAP 3 10 Burpees 20 WWII 30 Jump Squats Backward Run 1/2 up ramp, run to wall and back. Rinse and Repeat Ladder in Cadence, with Run up…

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…

1 2 3 10