F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: RuckHill

Three PAX posted for a rucking good time. Warmarrama – 5 Burpees OYO, Imberial Walker 10 IC, Through the Tunnel 10 IC, Michael Phelps – 10 IC, Squats 10 IC Thang – GORuck April Challange – Lucky 7, day 7 Ruck the lake stopping at each bench and perform 10 each – Ruck Dead Lifts, Walking Lunges & Ruck Mercians. Total of 10 Sets. Finished with no time for LBC’s!!!! Finished up with COT

3 Pax showed up for Ruckhill in the gloom. The Pax warmed up with Side Straddle Hop, Imperial Walkers, Squats, Arm Circles, and Through the tunnels. The Pax then trough it down and completed Day 2 of the GoRuck April Monthly Challenge. This consisted of 5 sets of !0 Walking lunges, 10 Planks Pull throughs, 10 Over head presses, and 200M Ruck (AFAP). The Pax then stretched their legs with a b brief Ruck and then some LBC’s for the Quad P. Afterwards COT, Announcements. 2ndF April 10th at Dreamliner’s house.

This warm 75-49 morning 5 PAX came out for a rucking good time. Warmarama: SSH 15, Imperial Walker 20. Something little different, Yoga child’s pose with quad and shin splints stretch (3 rep), OYO Vinyasa up dog to down down (5 rep). Started ruck march with packs on front for 100 +/- yards, moved rucks to our 6 for 16 min mile pace. During our march around ruck pond we preformed prisoner walk(hands on head), Casual-ty carry (3 man & fireman carry). Packs appeared to be to easy to carry we moved them to our fronts again for another 100…

2 PAX weathered the wind and rain at Ruckhill this  morning. Scully showed up for his last full beatdown before some maintenance tomorrow on his elbow. The weather could not make up its mind but the pair pushed through it. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnel, Arm circles, Mountain Climbers Thang: PAX moseyed to the hill with cinder blocks and rucks on their backs. AMRAP 20 Bicep curls then down the stairs. At the bottom PAX performed 20 air squats. PAX completed 6 rounds of this. The pair then moseyed back to the parking lot. There they…

YHC’s (Your Humble Correspondent’s) 28th birthday started out eerily similar to last year with Space Monkey picking him up and chauffeuring him to the workout. However, the circumstances warranting the ride were much more enjoyable this year (a long drive out to RuckHill today compared to a wrecked vehicle last year). For a full description, check out the backblast from a year ago. http://f3rva.org/2018/01/17/birthday-q-and-goodbye-to-the-civic/ 6 PAX (1 FNG) at RuckHill. YHC introduced himself to two PAX this morning. FNG (Tread) who was EH’d while rucking by McGruff and a long-time PAX member Abba who has shaven his beard off. Without it,…

3 Pax showed up for a cold beatdown at Ruckhill. There was some mumble chatter. Warmarama: Side Straddle hop, Imperial Walkers, Through the Tunnel, Shoulder Rolls, Michael Phelps The Thang: PAX put on their rucks and moseyed around the lake carrying 50lb sandbags. Every so often the PAX halted and knocked out 20 Squats, 20 Bicep curls, and 10 Merkins. The PAX continued this around the lake and up Stinkhill. Once at the exhaust pipe the PAX moseyed back to the flags. COT, Countarama, Namearama

PAX, 2018 was an amazing year in F3 Hampton Roads. This is due to the hard work put in by the High Impact Men (HIM) of the area. Thank you for all you have done to grow this region. Below you will find important announcements and links as we move into the next year. Let’s make 2019 even better than this year. Keep giving it away and always be headlocking (#ABH).   1stF (Fitness): New Years Day Convergence, 7 a.m. to 8 a.m. TOMORROW, Western Branch Middle School, Chesapeake, VA. NO workouts at #DuckDuckGoose (Carrollton) or #StankHill (Virginia Beach). Launch of…

7 Pax made it to Ruckhill for a beat down.   This included 2 pax from CARPEX showed up as well. It was dark ad a brisk 30 degrees. Warmarama: Side Straddle Hop, Merkins, Through the tunnel, Imperial Walkers The Thang: Pax moseyed over to the first set of stairs w/ sandbags. There they partnered up for some grueling AMRAPs. AMRAP 1:  Partner 1 Squats w/ Sandbags, Partner 2 ascended to the top of Ruckhill to do 20 4 count LBC’s. Rinse and Repeat AMRAP 2: Partner 1 10 Push Press w/ sandbags, 20 Merkins and hold plank, Partner 2 ascended…

3 PAX for Ruckhill this morning. Sun Spot joined us from PA. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnel, Air Squats The Thang: Moseyed to the second set of stairs. There PAX did 10 Merkins, 20 Squats, Up and Down stairs 4 rounds; Moseyed to Kids Cove for 20 Inclined Merkins, 20 Lunges and jog around the park. Moseyed back to COT for some MARY. Once at COT PAX performed Flutter Kicks, American Hammer, LBC’s, and Bog Boys. Countarama, Namearama, and reminder of Growruck coming up in March.

F3 Hampton Roads is turning two years old. We will be converging on our original AO (#StinkHill, Mount Trashmore Park). There will NOT be a #Ironclad workout that Saturday. ALL PAX at #StinkHill. Significant others (Ms) and children (2.0s) encouraged to attend 2ndF (Fellowship) event after workout (see below). If you can get them out of bed, bring your 2.0 with you to the workout. Directions: Shovel Flags (Beginning and Ending of Workout): https://goo.gl/maps/zFdZXjVczsF2 Shelter (2ndF): https://goo.gl/maps/n3fAJRkiPH22 Timeline: 0700-0800: Workout 0800-0810: Circle of Trust 0810-0830: Setup 2ndF event at shelter 0830-until: Fellowship, food (see note below), and games (Cornhole, CanJam,…

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