F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: The Creek

4 Davillians with all 4 Qing a Hot Potato Q. This is how it went down Trout’s Q Warmup – Lap around the school COP (ALL IC) – Arm Circles, Helicopters, Scorpion Kicks, LBC’s, Windshield Wrappers Mosey to the track Sign Stop – Completed one lap around the track start first with broad jumps, 5 burpees at Sign #1, Lunge to the next sign, 5 more burpees, rise and repeat to signs #3 and #4. Yard Sale’s Q Mosey to the sign the school Touch a Tree – Partner up, 6 rounds of touching a different tree while other partner…

4 men, 5 respects, 1 workout deck, and lots of sweat–welcome to The Creek this morning!! Mosey to blacktop for COP: SSH, DQ’s, helicopters, LBC’s, and merkins. Break out the F3 deck of cards and see what happens! The exercises were: lunge walk 100 meters 5 jumping lunges 25 American hammers 3 Chuck Norris merkins 10 incline merkins 4 heels to heaven 25 plank jacks 25 smurf jacks 100 calf raises 3 Wojo squats 8 lunges 4 Carolina dry docks sprint 200 meters 5 HRM 100 SSH 7 LBC’s 25 merkins bear crawl length of blacktop 25 shoulder taps 25…

5 Davillians arrived on a rainy Friday morning to help YHC finish off this week. This how it went down Mosey to the “hallways” of the school COP (ALL IC) – SSH, DQ, Hillbillies, HRM, LBC’s, Windshield Wipers, Arm Circles THANG Mosey to the courtyard F3 Workout Deck – YHC brought the deck of cards, gave it a shuffle, then cards were selected in groups of 4 to complete. Rules – complete the exercise shown, the number on the card is the # of reps. Face cards were 25 reps and Aces were 100. These were the cards Drawn:Karoake (around…

As Hanover enters Phase 1, only two men posted for a hot potato Q that went something like this. Spit’s Q One mile mosey – Two laps around the perimeter of Pearson’s Corner Elementary School. Stopped 4 times to do 25 merkins. As the PAX approaches the end of lap 2, Phonics goes down, Phonics goes down. More on that later. (Merkin count was 100.) COP All IC – Don Quixotes, Helicopter, Cherry Pickers, LBCs, Windshield Wipers, American Hammers, Arm Circles (10 small, 5 big, reverso) Elevens (Merkins and Squats) Merkin Count – 55 Phonics’s Q Mosey to Playground 10…

Four men started their morning early to finish their week strong. COP SSH x 20Don Quixotes x 10Helicopters x 10Arm circles small x 10, big x 10, ReverseHand release ‘merkins x 15Cooperhead squats x 10 7 of Diamonds Mosey to the baseball field for some 7 of diamondsRound 1 do 7 burpees at each plateRound 2 do 14 diamond merkins at each plateRound 3 – 21 LBCs at each plateRound 4 – 28 merkins Round 5 – 35 squats Round 6 – 42 Wide grip merkinsRound 7 – 49 Flutter kicksTotal merkin count = 364 11s – Mosey to main…

2 Davillians arrived to ready to start the challenge month off with a bang. This how it went down Mosey around the school grounds to the blacktop COP (ALL IC) – DQ, Helicopters, Cherry Pickers, Merkins, LBC’s, Merkins, Freddie Mercury’s, Merkins, Flutter Kicks, Merkins, Heels to Heaven, Merkins, Arm Circles THANG 4×4 4 Corners – Around the blacktop, First corner complete 1 4×4, mosey back to the start, 1 Burpee, Mosey back to first corner, 1 4×4, then to second corner for 2 4×4’s, mosey back to the start 1 Burpee. Rinse and Repeat to corner 3 and 4. 11’s…

Three men showed up on a rainy day to finish their week strong. This is how it went down. COP – Mosey to courtyard by the main office to find a dry spotSSH x 20Imperial Walkers x 10Russian Soldiers x 10Don Quixotes x 10Arm Circles 10 small, 5 bigAlternating shoulder taps x 10Hand release ‘merkins x 10LBCs x 10Lunges x 10 each leg1 mile run – 4 laps around the main and bus parking lot House of Cards – each suite represents an exercise (spades = burpees, clubs = squats, diamonds = ‘merkins, hearts = mountain climbers 4 count). Each…

Must have been too cold for the Davillians this morning. Oh well — let’s mosey.1 mile mosey COP — arm circles, hip circles, merkins, dirty dogs, plank jacks, freddies, v-upsPenny Nickel Dime Quarter4 corners where the PAX waits one at a time for the 1st person to complete the first exercise then the next person takes off and follows until all are done. 1 — burpee5 — big crunches10 — diamond merkins25 — split jacksrepeato 6 timesQuarter, Half Dollar, 3 quarters, Dollar billsame concept.25 merkins50 mountain climbers75 LBC’s100 SSH Almost made it through twice — got up to about 60ish…

4 men showed up to a cooler than expected morning for a Good Friday beatdown. COPSSH x 20Hillbillies x 10Imperial Walkers x 10Don Quixotes x 10HRMs x 10LBCs x 10Copperhead Squats x 10Say my name – YHC picked an exercise for each letter of the alphabet. The PAX will attempt to “spell” each letter of the PAX F3 names. After every letter the PAX will run a lap around the parking lot. BulkheadB – 30 LBCs, run a lapU – 20 Dive Bombers, lapL – 20 Jump Squats, lapK – 30 Curbside Dips, lapH – Island Bear Crawl, lapE -…

4 Davillians arrived at Pearson’s Corner ES on a somewhat cool morning in April. Trout had the Q and this is how it went down Warmup – 1 mile run to check that off the list COP (ALL IC) – DQ, Arm Circles, LBC’s, Scorpion Kicks, some other things THANG 11’s – Burpees and Merkins, Up and down the blacktop Laps – 25 reps of an exercies follow by Bernie Sanders around the parking Lot Social Distancing Partner Work – Partner Up. Each partner using one of the islands in the parking lot, complete 15 Incline Merkins then curb crawl…

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