F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: RuckHill

Warmarama SSH – 15 Abe Vigoda – 10 Squats – 10 Raise the roof – 10 Spiderman lunge stretch – 30 seconds each leg The Thang Hiked approximately 3 miles around the lake and up and down the hills several times. COT

7 Pax showed up for another episode and beat down at Stankhill. Little did they know it was nothing but Burpees. Pax warmed up with 33 Burpees at the tune of Thunderstruck on the speaker. The Thang: Pax moseyed over to the Pull-up bars. There they did 4 rounds of 5 Pull-ups, 10 Merkins, 20 American Hammers and ascended up Stankhill for 10 Burpees at the top. After that they moseyed over to the Amphitheater and did several rounds of 10 Burpees then sprint 2 yards and did 20 Big boys. After that they moseyed back to the flags for…

6 PAX showed up to get their sweat on this morning. The weather as always could not make up its mind. This mornings workout was dedicated to the 12 lives lost during the tragedy last year. Warmarama: Side Straddle Hop, Imperial Walker, Air Squats, Arm Circles, and Micheal Phelps The Thang: The PAX moseyed over to the first shelter. There they performed 100 Wing Nuts. After that they moseyed back over to the stairs. There they performed Stairs to Heaven to honor those 12 lives back in 5/31/19. This consisted of 12 Merkins, 12 Squats, Up and down the Stairs…

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…

The Thang Warmarama: Side straddle hops, Imperial walkers, through the tunnel, mountain climbers. 5 rounds of rucking for ~5 minutes up and over the hill, pausing to perform 10 overhead press, 20 curls, 30 squats, and 40 lunges (20 each leg). Ruck sack served as coupon for overhead presses and curls. Ruck back on for squats and lunges. Still 20 short of daily challenge and with 30 seconds remaining, we knocked out the overhead presses. Circle of Trust (COT) Story of how the Israelites took 12 stones (one for each tribe) out of the Jordan river as they passed over…

4 Pax showed up for a Ruck beatdown in the gloom. Warmarama: Side Straddle Hop, Imperial Walkers, Arm Circles, Merkins, and Air Squats. The Thang: Pax put on their rucks and moseyed over to the bottom of the stairs. There the PAX did 20 Squats and then climbed the stairs and did 10 Merkins for 4 rounds. After the PAX moseyed up and across Stinkhill over to Kids Cove. There the Pax did 10 Step ups on benches, 10 Carolina Dry Docks, Over Head Sit-ups, and then a jog around the rubber ground for 4 rounds. After that the Pax…

4 PAX showed up for an awesome beatdown at Ruckhill. Sunshine has decided to tryout Rucking. The PAX warmed up to Side straddle hop, Through the tunnels, Imperial Walkers, Arms circles, and Air Squats. From there the PAX moseyed around the lake. Every once in a while the PAX stopped and performed 10 Merkins/ Urkins and 20 Squats. Once back at the Stairs the PAX did 3 climbs of the stairs with Squats in between. After that the PAX moseyed back to the Flags. COT, Coutarama, Namearama and reminder of 2ndF.

4 PAX showed up in the gloom at Ruchkhill for a beatdown. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnel, Air Squats. The Thang: The Pax rucked up and moseyed around the bike path. Every so often the PAX peformed 10 Merkins, 20 Air Squats, 20 Big Boy Sit-ups, 10 Urkins, and so on. The PAX also performed Bear Crawl for 100 yards. The PAX rucked over to the stairs and did some stair climbs with Merkins up top and at the bottom. After which the PAX headed back to the flags. There the PAX downed the rucks and…

Q time without signing up. Warmarama – thru the tunnel IC 10, side reach IC 5 each side, polka IC 10, curb calf stretch IC 5 each side. Thang – 20# ruck, ruck over to back stairs and start on incline trail to left that meets up with front stairs. Once at stairs, stay on grass and climb to top. Ruck to second set of stairs and descend. Ruck to the right past kids cove between two hills. Turn right and ruck up main hill following the path to the back set of stairs and descend back to starting point.…

At 5:32 I wondered if I missed the memo, but in F3 fashion I took the Q and enjoyed the morning. Warmarama – Ruck off, Downdog merican IC 10, curb calf stretch IC 10, slow mo squat IC 10, Frankenstein IC 10. The thang: Ruck on- Ruck to back stairs, 10 mericans up the stairs, 10 mericans. Ruck to far stairs, 15 squats down stairs 15 squats. Ruck to next set of stairs, 20 lunges (10 each leg) up stairs 20 lunges. Ruck back to starting stairs and repeat, repeat, repeat. Back to flags for Ruck abs. On 6, Ruck…

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