F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #KettleBells

It’s easy to get caught up in the day to day grind. It’s easy to get stuck in the rut and just stay on the path. It’s easy to follow the Status quo and just move through life. Good thing the men of F3 don’t do things that are easy.I ask each of you that read this to do something that’s not easy. I ask each of you to look through your contacts and find that one pax (or future pax) that you have not talked to in a very long time and call him. Sounds easy right?!? Just like…

COP SSHArm circlesDon Quixotes The Work 3minute merkin 10 minute AMRAP Gorilla Complex 8x Bicep Curls8x High Pulls8x Military Press4x Tricep Extensions8x Push-ups80% sprint to curb and back 2 minute merkin 10 minute AMRAP Bear Complex 1 burpee1 two hand clean1 front squat1 over head press1 back squatAdd 1 rep each round 1 minute merkin 5 minute AMRAP Demon crusherSit and pressChest press Numberama Namearama Opus took us out NMS YHC has not seen his F3 brothers since the Quarantine began. So when the chance came to post and lead came up he could not let it pass. Three months…

Three hungry studs showed up for a ByProduct Q, assuming it was going to be another themed workout with golfballs and wiffle ball bats. Not. COT consisted of some quick warmups before getting down to business. Arm circles – big & small X 15 Helicopters X15 DQ’s X 15 The morning plan was pretty simple and straightforward as a cumulative KB beast in the parking lot. Set1: Squats X6, repeat for total of 6 rounds (3 lunges between each round) Set2: Squats X6, Curls X6, repeat for total of 6 rounds (3 lunges between each round) Set3: Squats X6, Curls…

Two strong swung some KB’s this morning at First Watch. COP: Dead Man Hang DQ’s Helicopters Imperial Walkers Heels 2 Heaven Merkins Super 21’s w/ KB’s: SUPER 21’s 21 x American Hammers, High Pulls, Halos, then Lunge Walk to grass and back. 20x, LW, 19x, LW, 18x, LW, 17x, LW 16x, LW, 15x, LW, 14x, LW, 13x, LW, 12x, LW, 11x, LW, 10x, LW, 9x, LW,8x, LW, 7x, LW, 6x, LW, 5x, LW, 4x, LW, 3x, LW, 2x, LW, 1x, LW Alternate KB’s every two rounds so each PAX can experience the 35 pounder. Switch from American Hammers to Sit-n-Press…

2 men braved the rain to throw some iron around this morning. COPSSH x 20Helicopters x 10Imperial Walkers x 10Don Q x 10Arm circles x 10 (small), x 5 (big); ReverseCopperhead squats x 10Ladders – Do three exercises, KB swings, Goblet Squats and Clean and Press with increasing reps with a lap around the parking lot in between setsRound 1 – 1 rep KB swing, goblet squat and clean & press each arm, lap around the parking lotRound 2 – increase to 2 repsRinse and repeat up to 10 reps eachWhat goes up must come down. Start decreasing reps 9,…

Today marks the day that the Bill of Rights was introduced to congress by James Madison in 1789. Short COP and we are off! 6 Burpees 8 Merkins 17 Jump Squats 89 LBCs The Bill of Rights: with 1 minute mosey between each Amendment 1. Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances.-•20 American Hammers with a coupon IN CADENCE 2. A well…

Time to go back to the way back machine to see what happened on Monday, in the virtual gloom! The EB Games was fresh out of neon everything so YHC settled on a 90s soundtrack to play during the beat down instead. Enjoyed the humor of listening to Bonnie Tyler, Sir-Mix-a-Lot etc. during the 530am gloom! COP SSHRussian SoldiersCherry PickersHello Dollies THANG #1 (The Michael Jordan) This was the Wilt Chamberlain, adjusted for the 90s, so we did reps based off of the most points His Airness ever scored in a game: 69 LBCs (followed by 1 minute mosey)69 Squats…

2 PAX showed up virtually in the gloom this morning. A Memorial Day Murph was in order. 5:30 hit and we were off! Slight modification as no pull up bars were in sight. 10 American Swingers 20 Merkins30 SquatsMosey 1 minute out, 1 minute inx10 Finished with a few minutes to spare so Mary was called: 20 Crunchy Frogs20 American Hammers with the coupon Numberama, Nameorama, Announce-O-rama: Inaugural 3rd F AO: Tuesday at 8pmVR Dawg Wednesday at 5:30amHDHH Wednesday at 6pmAll on the zoom: Meeting ID: 822 7005 7337, pm for the password or check Slack

Two PAX, one 2.0, and one 4 legged PAX met in the zoom gloom. According to the confused neighbors this is how it went down: COP SSH, Don Quixote, Cherry Pickers, Imperial Walkers, LBCs, Hello Dollies, Rosalitas Thang Several one minute moseys, some two minute moseys, tabata with coupons, 10 20 10 with boxcutters, LBCs, boxcutters. Numberama, Nameorama, Announce-o-rama: VR Dawg: Wednesdays at 530 amHump Day Happy Hour: Wednesdays at 6pm3rd F AO Biweekly starting Tuesday May 26thTRON: Coupon suggested workout: Mondays at 530amAll on the Zoom: (Meeting ID: 822 7005 7337, pm, for the password or check Slack)

3 two legged PAX and 1 four legged PAX met in the zoom gloom for a beat down. YHC failed to get this backblast done in a timely manner so it is a bit fuzzy. Here are the most prevailing details: COP was held with varying excercises Thang 1 10 minutes of: 10 merkins20 shoulder taps30 peter parkers40 sqauts mosey Thang 2 Tabata with varying exercises for 1 min each then 20 sec rest. One of them was the lawnmower. Which we tried to start for a full minute with each arm, two times. A pesky lawnmower indeed. Nameorama, Numberama,…

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