F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: StankHill

6 Pax showed up in the gloom for a mini Murph to prepare for the Murph on Memorial Day. Warmarama: Side Straddle Hop, Imperial Walkers, Arm Circles, Air Squats The Thang: To warm up the PAX started with 11’s Boy Sit-ups and Merkins with a 25 yard sprint in between. After that they moseyed the second shelter. There they performed 10 Merkins, 15 Squats, then run to the Pull-up bars to do 5. Rinse and repeated until time called. COT, Countarama, Namearama, and Announcements.

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…

8 Pax showed up for an awesome beat down at Stankhill under the light of a full moon. There was some mumble chatter and welcoming of an FNG Charmin. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnel, Air Squats, Michael Phelps, Arm Circles. Thang: The Pax moseyed around the long route around both hills over to the bathrooms next to the pull-up bar. There the Pax knocked out several rounds of 10 Carolina Dry Docks, 20 Merkins, 30 Air Squats, and up to the top of the hill for 20 4 count American Hammers. Pax did several rounds for…

4 Pax showed up in the gloom for a beatdown with sandbags. Warmarama: Side Straddle hop, Arm Circles, Imperial Walkers, Air Squats The Thang: Jog around the parking lot. 10 minute AMRAP with Sandbags: Round 1: 10 Air Squats, 10 Merkins, 10 2 count American Hammers, Sprint 200 yards Round 2: 10 Alternating Lunges, 10 Carolina Dry Docks, 20 Big Boy Sit-ups, 200 yard Sprint Round 3: 10 Push Press, 10 Jump Squats, 20 4 count Flutter Kicks, 200 Yard Sprint Round 4: 10 Burpees over sandbags, 20 4 count LBC’s Circle of Trust, Countarama, Namearama, Reading of Romans 9:20-21

3 Pax showed up for Tuesday morning beatdown. The weather was warmer than usual and the light was dim. Warmarama: Side Straddle Hop, Imperial Walkers, Air Squats, Merkins, Arm Circles, and Michael Phelps. The Thang: The Pax moseyed around the hill and over to the Pull-up bars. there they did 4 rounds of 10 Pull-ups, 15 Merkins, 20 4 count Squats, 10 Big Boys and a sprint to the first shelter and back. After that the Pax moseyed over to the stairs and did 10 Carolina Dry Docks and then up the stairs for 20 2 count American Hammers. After…

9 PAX showed up for the Minnie Murph beat down at at Stankhill. PAX welcomed Lawnboy a transplant from Raleigh. Warm-arama: Side Straddle Hope, Through the Tunnel, Air Squats, Imperial Walkers, Arm Circles. The Thang: PAX moseyed around the hill and in between the two hills to the Pull-up Bars. There they knocked out five rounds of 5 Pull-ups, 10 Merkins, 20 Air Squats, and a sprint down to the first shelter and back. The PAX knocked out 10 American Hammers and then Rinse and Repeat. After the five rounds the PAX moseyed over to the parking lot and knocked…

3 PAX showed up for a Murph Prep beat down at Stankhill. The PAX warmed up to Side Straddle Hops, Imperial Walkers, Air Squats, Spider-man Stretches, Arm Circles, and Through the tunnels. The PAX then moseyed over to the Pull-up bars. There the PAX did ten rounds. The first five the PAX did 5 pull-ups, 15 Merkins, and 25 Air Squats then ascended up Stankhill for 20 American Hammers. Then the PAX did another 5 rounds of of the same: Pull-ups, Merkins, Squats, srpint to the first shelter. There they knocked out 20 Big Boys. After that the PAX moseyed…

6 Studs showed up for an unusually warm Stankhill this AM. It was quite a surprise seeing Gandalf at 0530 hours. The PAX warmed up to Side Straddle Hop, Imperial walkers, Through the Tunnels, Arm Circles, and Air Squats. After that the PAX ran around the front side of the two hills straight to the Pull-up bar. There the PAX competed a Mini Murph. 5 Rounds of 5 Pull-ups, 10 Merkins, 20 Air Squats, and then a money to the first shelter and back. After that the PAX ran to the first parking lot and did a partial Black Jack.…

Warmarama – SS Hops IC 10, Through the Tunnel IC 10, Imperial Walkers IC 10 – Arm Circles IC 10 forward & backward, Michael Phelps IC 10 Mozy to pull up bars with cinder blocks. Thang – AMRAP, 1 each pull up – chin up – military up – run to bath house – 15 CB squat feet release – run to pull up bars – 5 each – irkin, move to ground then merkin, repeat for a total of 10 – run back to bath house – 10 V ups with CB – run back to pull up bars…

Warmarama : 20 Side Straddle Hop, 15 Imperial Walkers, 15 Through the Tunnel, 10 Arm Circles The Thang: Mosey to Kids Cove. There the PAX endured descending Jacobs Ladder. Started with 10 Burpees and then a run up the Hill and back down. 10 Big Boy sit ups. PAX subtracted 1 rep each time after they ran up and down the Hill. After that the PAX performed an AMRAP of 10 Merkins 10 2 count American Hammers. Then a jog around the playground. Rinse and repeat. After that a slow mosey back to the flag.

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