F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: SlothHill

13 PAX met at Mount Trashmore on a beautiful morning – enjoying a break from the humidity and temperatures in the mid-sixties. Warm-up included: arm swirls, Abe Vigoda, through the tunnel, slow squats, squats, side straddle hop. PAX moseyed to the hill and did one (or two, depending on speed) sprint up the hill, around a vent, and back down. Mosey to the 1st picnic shelter for 1st round of a memorial workout for the 12 people killed and four injured in the VA Beach shooting one year prior. PAX did 12 reps of four exercises: burpees, plank jacks, merkins,…

Warmarama Arm swirly things forward & reverse – 10 each direction Raise the roof – 10 SSH – 15 Slow squats – 10 Abe Vigodas – 10 Through the tunnel – 10 The Thang Mosey to steps – sprint up and down Mosey to 1st bench and start 21s with 20 Bonnie Blairs and one WW I sit-up; each round had a four burpee or jump squat buy-in (the PAX were split in two groups) Continue same format around the lake for approximately ten benches At picnic shelter: 10 step-ups per leg and 20 irkins Mosey to steps – these…

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…

11 PAX (2 groups) made for a strong showing on a gorgeous day #SlothHill. As PAX continued to roll into the parking lot, YHC said to Cowboy to be ready to take a second group. With 10 PAX at the start of Side Straddle Hops and 11 by the end, two groups were required. Here is what happened to group #1. Warmarama Side Straddle Hops – x35 In Cadence (IC) Through the Tunnel – x15 ICImperial Walkers – x15 ICSquats – x15 IC Mosey to paved area just past third shelter. The Thang 200 LBCs for QuadP Daily Quarantine Challenge.…

6 Pax showed up for a slow and steady Slothhill. Warmarama: Imperial Walkers, Side Straddle Hop, Air Squats, Merkins, Michael Phelps, Arm Circles The Thang: Jog around the bike path. Every so often the Pax stopped and knocked out Merkins, LBC’s, American Hammers, Carolina Dry Docks, Flutter Kicks, Leg Raises, Big Boys, Shoulder Tap Merkins, Merkin Claps, Heel Touches. Once back at the Hill the Pax ascended to the top and did some Arms with the rocks. Bicep Curls, Tricep Extentions, Push Press COT, Namearama, Countarama

Warmarama Pendulums (four directions) – x10 In Cadence (IC) Through the Tunnel – x15 ICImperial Walkers – x15 ICSquats – x15 IC Mosey to the amphitheater. The Thang Birthday Dealer’s Choice: Beginning with Dec. 25 (Jesus’s Birthday, or at least when we celebrate it) and rotating through the PAX birthdays. Month # (Jan. = 1, … , Dec. = 12) x 10 squats followed by # of reps equal to day of birthday. After each month, run to the top of the hill or lunge walk to change in grass color. 12/25 (Jesus): 120 squats, 25 LBCsRun to the top…

Last week YHC had the privilege to be downrange in F3 Grandstrand. Five posts for the week gave some good material for a few Qs. Here is one of them. A repeat of #Warthog (their July 4 bootcamp workout). The title of the backblast came from repeated questions to how many reps for the 07/04/1776 circuit. Independence was declared in 1776. The Thang: Warmup (shortened to provide time for a proper July 4th celebration):SSHs x20 ICIWs x20 ICMerkins x10 OYO Mosey to other side of road to begin the beatdown.Merkins x22Indian Run around Mt. Trashmore for 1776 yards (1.01 mile)…

Three Pax took the F3 “rain or shine” edict to heart and reported to a warm and breezy SlothHill Sunday for the debut of Hot Potato Hopscotch. This Q was specifically geared to giving reluctant Pax opportunities to lead while also helping YHC in an obviously futile attempt to keep up with Marvel in this month’s Quad P. Lack of numbers ensured that this Q will return sooner rather than later in an effort to fulfill the former purpose. The latter is a lost cause. WARMARAMA SSH IC 20 TTT IC 20 Imperial Walkers IC 20 Arm Circles IC 10Fwd/10Bcwd…

6 PAX attended Sunday School (Q school style). The curriculum was incorporated into the regular #SlothHill beatdown. Hopefully, there was applicable information for the veteran as well as the VQ. The Thang Disclaimer A. I am not a professional. B. You are participating at your own risk C. You are responsible for your own well-being D. You are here voluntarily, and you are not paying to be here E. Know your limits and do the best you can Warmarama Side Straddle Hops (SSH) x25 In Cadence (IC) Shoulder Circles x20 IC Merkins x15 IC Mountain Climbers x20 IC Discussed calling…

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…

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