Thursday, October 22
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: TheReef

Conditions: Perfect PAX: The usual 2 FNGs: That’s been the problem DR PAX: Actually pretty often, but not today Warmarama SSH – 25Michael Phelps – 15Imperial Walker – 15TTT – 10 Mosey to small fountain by Daily Press The Thang Elevens: Dips/Jump-ups Mosey to top of movie theater parking deck. Catch Me if You Can: One PAX does 15 squats or merkins while other PAX moseys ahead, first PAX catches up and then performs exercise(s); all the way down the garage. Mosey to traffic circle. Captain Thor: Big Boys > American Hammers (5>20) Mosey to Park Place pool. Lt. Dan:…

Conditions: FALL IS COMING PAX: 2 FNGs: *sigh* None DR PAX: None Warmarama SSH – 25Arm Circles – 10/10Finkle Swings – 10/10TTT – 10 Mosey to movie theater parking deck, top floor. The Thang Dealer’s Choice Ab-n-Leg Beatdown: One PAX picks ab exercise, rolls dice for reps (pips x5). All PAX perform exercise. Rinse/repeat with other PAX. Then PAX sprint down top of garage and mosey back. Rinse/repeat but with leg exercises. Performed 3 rounds of each total. Exercises included (but not limited to: LungesSquatsPistol SquatsMonkey HumpersCalf RaisesReverse LungesBig BoysWWIIsPenguin CrunchesLBCsLeg LiftsFreddy Mercurys Elevator: 40 American Hammers (2 ct) /…

Conditions: Getting cooler, but still humid. PAX: 3 FNGs: None DR PAX: Appomattox, recently moved from NC Warmarama (IC) SSH – 25Arm Circles – 10/10Imperial Walkers – 20TTT – 10 Mosey around the block to pond. The Thang Millennial – Team goal is 2,000: 10 sets of 100 rep exercises + 100m (1/4 of pond) runs. Group leaves when first person gets to 100. Exercises performed were the foll: SSHsCliffhanger MerkinsLBCsMt. Climbers (2ct)DipsAmerican Hammers (2ct)SquatsOverhead ClapsPenguin Crunch (2ct)Burpees (the PAX shared the 100 reps of these) Mosey to flags Mary Dealer’s Choice resulted in Freddy Mercurys, LBCs, WWIIs, ABCs, Heels…

Conditions: Primo, especially with a breeze at the top of the garage. PAX: Three brave souls FNGs: None DR PAX: None Warmarama (IC) SSH – 25Through the Tunnel – 15Arm Circles – 10/10Toy Soldiers – 15 Mosey to movie theater parking deck, top floor. The Thang Elevens: CDDs > WWIIs (full length of top floor) Oh Craps: Like Craps the dice game, but crappier? Each PAX rolls dice each die has exercises, multiplied by other die’s pips for number of reps. AYG sprint to first light poll after each roll. Some exercises completed were: Big Boys (lots)Calf Raises (50)Squats (also…

Conditions: Balmy at best PAX: 3 FNGs: None DR PAX: None Warmarama (IC) SSH – 25Hillbilly Walkers – 20TTT – 15Michael Phelps – 10Burpees OYO – 5 Mosey to movie-theater deck, top floor. The Thang Ladder: PAX completed 20 reps of exercise 1, ran down ramp to staircase (which had a lighthouse on it, hence the BB title) and back, then do level 1 AND 2, adding a level after each run. After completed, the PAX went back down the Ladder with 5 reps, starting at 7 and removing an exercise after each run, ending with just SSH. SSHLBCSquatMerkinAmerican Hammer…

Due to a disabled vehicle (aka some dude ran out of gas in the tunnel) Space Monkey was just a tad late. And after a long, hard weekend I felt like I was out of gas this morning. So just a little, easy string of pearls workout to fill my tank a little. Warm-A-Rama Through the Tunnel and some Abe Vigodas to get the blood flowing. Followed by some Mt. Climbers to wake up the muscles. Arm Circles, with some Mercan’s and a few Burpees thrown in to get us moving. Off to the pond for a lap. Alternating upper…

Conditions: Sunny & 75 (no really) PAX: 2 FNGs: None DR PAX: Dreamliner said there was potential for one, but no such luck. Warmarama (IC) Up Straddle Hops – 25Hillbilly Walkers – 20Through the Tunnel – 16 (clap over head)Michael Phelps – 10 Mosey to the pond. Plank-Off, with set of 50 LBCs afterward. Mosey to the parking deck. The Thang In honor of YHC’s 1 Year F3 Anniversary, the PAX completed as much of the original workout that YHC could remember (it was all a bit hazy). The PAX completed 20 reps of an arm exercise, moseyed up the…

Conditions: Muggy with some soggy ground. PAX: 3 (Dreamliner was a tad tardy) FNGs: None DR PAX: None Warmarama SSH – 26 (YHC was still waking up and didn’t stop at 25)Through the Tunnel – 20Helicopters – 15Michael Phelps – 10Burpee OYO – 5 (+ some extra credit so Dreamliner could catch up) The Thang Plank-Off: All PAX attempt longest plank possible. When done, run to wall and back, do set of 50 LBCs. Mosey to pond. Full-Body 5k: All PAX perform 25 reps of one exercise then mosey one lap around pond, rinse/repeat for two more exercises to make…

Conditions: A little muggy and gloomy, but altogether not half bad. PAX: 3 including the return of Bevo! FNGs: None DR PAX: None Warmarama (IC) SSH – 35Arm Circles – 10/10Imperial Walkers – 15Through the Tunnel – 15Mountain Climbers – 15 The Thang PAX moseyed to grab a coupon each, then to the pond for an A.L.A.R.M. workout. At each 1/4 section of the pond, the PAX performed 25 reps of the given category, dealer’s choice exercise. At the start and after each full round the pond, PAX performed sets of 50 Overhead Presses OYO for Quad P. Arms: DipsLazy…

Three gathered at the Reef Monday morning. Total of 200 LBC’s to help end April’s QuadP. YHC was still a little beat up from the weekend’s ruck at Tar Jacket Ridge, but the PAX managed to hold a solid beat down. Warmarama: SSH, Squats, Merkins, Mountain Climbers, LBCs The Thang: Mosey to the far parking deck for two sets of Jacob’s Ladder. The first went up to 7 Burpees. The second used LBCs. Moseyed back to the field near the flag. PAX Bernie Sandered to the wall, sprinted forward, completed X amount of Carolina Dry Docks, then held plank until…

1 2