F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: The Creek

Warmup: Parking Lot Tracers, SSH’s, Merkins, Arm Circles, LBC’s Workout – Started off with The Beep Test. This was a first at F3 for Mr. Holland. Thanks to Trout for introducing me to this. 4 Corners – various exercises in the 4 corners of the parking lot. As usual they included calf raises on the curb, Mud Face squats, Boat Canoes and many others. We continued 4 corners for the remainder of the time. I picked some exercises and Mr. Holland picked others. Numberama, Namarama, quick prayer by Yard Sale. It’s fun to have a large group, but also great…

Warm Up: Parking Lot Tracers, Arm Circles, 46 Side Straddle Hops in honor of The Carpenters birthday, Freddy Mercuries, Tempo Merkins The Workout: Balls to the Walls while others run out to touch a tree. Switch places. Did this until all Pax members touched 10 trees and their shoulders were tired of balls to the walls. Next was 11’s using the lines of the parking lot. Bear Crawl to first line – 10 boat canoes, Crab crawl back and do 1 Mud Face style squat. Repeat adding one parking lot space to the crawls until you got to 1 and…

3 Davillians brave the wind and rain to celebrate the start of March Madness with a F3 beatdown This how it went down Mosey around the school to the covered area infront of the office COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Windshield Wipers, HRM’s, Arm Circles THANG 4 Corner Madness – We completed different sets of four corners using the courtyard area around the school. Each set was for one round of the tourney: First Four (Round of 68) – Complete a 4×4 at each corner 4x times around plus one each 4×4 at the end (4x4x4+4…

5 Men met on a warm spring like morning for a beatdown. Warmup was arm circles, cherry pickers, hand release merkins, freddy mercuries and hill billy’s (I did my best imitation of Opus and I thought it was pretty good). Headed to the corner of the parking lot for a modified Wilt. We had 4 stations that we hit 4 times each, 25 reps each station. 4 Stations were Merkins, Squats (Mud Face style), Burpees and Boat-Canoes. We switched out a couple of the burpees because they were kind of brutal for heals to heaven and a couple of he…

6 guys came out for a semi-chilly workout this morning slaughter start — 5 burpees, 10 merkins, 15 ww2’s, 20 AST’sCOP — SSH, IJR, Copperhead Squats, toe taps on sidewalk, uneven merkins, bird dogs, table tops, arm circles, DQ’s , the opusDora — 100 american hammers, 200 flutterkicks, 300 plank jacks/SSH combos, other person touches 1 tree then 2 then 3 then 4 then 5 then start back at 14 corners,1st corner, 10 merkins — run rest of loop2nd lap — 1st corner 10 merkins, 2nd corner 20 jump squats,3rd lap — 1st corner 10 merkins, 2nd corner 20 jump…

7 men met on a beautiful February morning. It was 34 but no wind and a huge moon. At 5:30 sharp we jogged to the parking lot to warmup. Warmup: Arm Circles, Side Straddle Hops, Hand Release Merkins, LBC’s and Tippy Toes. Headed to the corner of the parking lot for 3 sets of triple checks. Everyone partnered up (Due to the odd number, the Q shadowed Corned Beef). First round 100 Merkins, 200 Money Humpers and 300 Heals to Heaven. Second round 80 Boat Canoes, 200 Helix Squats and 300 Shoulder Taps. Third round 100 merkins, 200 Should Taps…

The Q was a couple of minutes late. There was most snow on the car than expected. Luckily Corned Beef was there ahead of time scouting things out. We took a lap around the school and settled in under the covered area outside the cafeteria. After a few of the regular warm up exercises (merkins, LBC’s, etc….) we started the Tabata. 20 seconds on, 10 seconds off. We started with the upper body, moved to core and down to lower body. We did this for about 40 minutes. When we go tired, we did a few Alabama Prom Dates. As…

COP — 1 good burpee, cherry pickers, russian soldiers, 2 good burpees,LBC’s, SSH, side reaches, 5 good burpees Lucky Horseshoe– bear crawl short lengths, run long lengths Lap 1 – MerkinsLap 2 – Merkins, WW2Lap 3 – merkins, ww2’s dipsLap 4 – merkins, ww2, dips, american hammersLap 5 –merkins, ww2, dips, am ham, squatsLap 6 – ww2, dips, am ham, squatsLap 7 – dips, am ham squatsLap 8 – dips, am hamLap 9 – dipsLap 10 – Victory Lap Great job this morning, gents!! Hard work put in by all. Talk this morning ranged from Yardsale’s son’s college choice of…

4 guys showed up for a modified horseshoe eventHere is what transpired… COP — 1 minute plank, IJR, plank jacks, IW, LBC’s. crabcakes, AST’s, DQ, arm circles Modified Horseshoe –Laps consisted of crab walk (short length), lunge (long length), broad jump burpees (short length), and bear crawl (long length) Lap 1 – SquatsLap 2 – Squats, american hammersLap 3 – squats, american hammers, dipsLap 4 – squats, american hammers, dips, WW2 SitupsLap 5 – squats, american hammers, dips, ww2s, merkinsLap 6 – american hammers, dips, ww2, merkinsLap 7 – dips, ww2’s, merkinsLap 8 – ww2’s, merkinsLap 9 – merkinsLap 10…

5 men came to work out and have a good time on a frosty Friday morning. COP: SSH, cherry pickers, Russian soldiers, LBC’s, merkins, DQ, helicopters, Imperial walkers. Mosey to center of parking lot for proper Dora. Partner bear crawls to corner of lot, new corner each time, other partner does: 100 lunges, 200 LBC’s, 300 SSH. Mosey to courtyard for escalating 4 corners, running in between: 10 merkins, run, add 20 single count mountain climbers, run, add 30 jump squats, run to start, add 40 Freddie Mercurys. Mosey to parking area by buses for suicides: running to first island,…

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