F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #VQ

CONDITIONS: 55 degrees and very windy PAX: Wicked, Funny Car, Marvel, Short Stop FNGs: None DR PAX: Short Stop Warmarama: Side Straddle Hop x 20Sideways Lunge X 10Bat Wings x 10Moroccan Night Clubs x 10Give Ups x 10Mosey x 40 yardsHigh Knees x 40 yardsLung walk x 40 yardsKaraoke x 40 yards The Thang: Bear Crawl to first parking space line and do 1 Burpee – Mosey back, Bear Crawl to second parking space line and do 2 Burpees – Mosey back . . . continue out to 10 parking space lines.PAX Paired up and completed 100 Big Boy Sit-ups,…

Another beautiful and hot morning to start off the first of many solo Q’s for Shiplap. Have co-led some hot potatoes and with the wedding, marathon, and Thanksgiving now done, it was about time I stepped up and lead these great group of men solo. And no better time than at W Dog, one of my favorite AOs. Pulling in, it was nice to see more than the usual number of cars anxiously waiting to get rolling. Here’s how it went down: COP: SSH x20 Helicopters x10 Arm Circles x10 Reverse Arm Circles x10 Cherry Pickers x10 Merkins x12 Mosey…

COP: Mosey about 10 feet in the Atlee HS parking lot. SSHs / Merkins / LBCs / Don Quixotes / Arm Circles Hell on a Hill: Mosey on a little fieldtrip to the corner of Atlee and Atlee Station. 20 minute AMRAP up and down a 35ish degree hill. 10 merkins at the top, go down, 10 squats at the bottom then go up. That’s 1 round. Fabio led the group with 22 rounds. Sled Pull Stations: Mosey back to the Atlee HS parking lot and circle up. Each person does an exercise of choice while 1 person pulls a…

18 PAX including two FNGs posted at the first workout at The Playground AO (7000 Granby St, Norfolk). Funny Car and the Commissioner we co-Qs. This is our 11th AO (Area of Operation) in Hampton Roads and first AO in Norfolk. Thanks to Commissioner and Firefly for helping us plant and grow an AO in Norfolk. F3 and Covid Disclosures F3 Mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. F3 Creed: Leave no man behind, but leave no man where you find him. F3 workouts are: Free of charge,…

I figured since it was my last F3 workout I would do my best to leave a lasting impression with all those in attendance at the Forge. The workout was tough, but it was a good reminder that even when your body feels like it may fail it is truly all in your head. THE THANG: Stretch it out, get a good warmup in, and mentally prepare yourselfBurpee broad jumps — 75 yards, run back to start, run to where you left off, another 75 yards, 5 roundsSuicides — 75-yard incrementsPartner bear crawls/abs  — one partner bear crawls while the…

Conditions: Fall is here FNGs: None Warmarama Mosey from BearCountry to WBHS track The Thang Bruin Mile with Coupon Begin at Visitor bleachers – Rifle Carry Coupon to the stadium stairs on Home side 4 Blockees X4 Go up/down each isle of Home bleachers X4 Run around track and return to your Coupon X3 Rifle Carry Coupon back to the Visitor bleachers – end Bruin Mile w/Coupon Mosey Mosey back to Bear Country Mary, core exercise of choice for 1 min until 6:15am COT A Daily Choice:Deuteronomy 11:18-19 18Fix these words of mine in your hearts and minds; tie them as symbols…

Conditions: Nice, but quite Trucky. PAX: 12 FNGs: None Warmarama SSH – 24Michael Phelps– 14Mountain Climbers– 20 Mosey to Food Lion parking lot, Long way… The Thang MONEYBALL: Each speed bump is a station. 9 total. 15 reps of each workout, other than those with burpees; 5 reps. Can’t advance to next station until another PAX catches you (this wasn’t a problem) so AMRAP if necessary. M Merkins x 15 O Outlaw (O Letter flutter kicks) x 15 each way N Narrow Squats x 15 E E2K x 15 each way Y Yellow line Jumpers (jump speedbump) x 15 B Burpees x 5…

AOC: UpTheCreek Hard to count the PAX as some joined mid-run and left mid-run, but think we had 9 total. Warmarama – N/A Thang – At your own pace, pick up the 6 at the end of pre-established waypoints. AMRAP big bois for 2 minutes. Finished up with COT. Proverbs 15:4. Its not always what you say, but how you say it. Match your tone with your words. Be deliberate on working on this. Moleskin- Cash Flow’s first day of school for his 2 year old daughter; guaranteeing a phone call from the school to take her back. A sniper…

Three Rangers assembled (+1 straggler) for a smack-down of the VQ variety.  Even with the parking lot lights not participating, we pushed on.  Legend says it went down a little like this:  COP: SSH, Don Quixote, Helicopters, merkins, Alabama Prom Dates, Scorpions The Thang: on the half mile loop, two laps of four corners.  First lap alternate between 10 burpies and 10 Carolina dry docks, lap two; alternate between 20 double count mountain climbers and 20 single count ball dippers.  After the first lap we met up with Florence who not having luck at Twin team rushed over to Satan’s…

Mysteriously YHC ended up on the Q sheet for his VQ (solo Q) and was joined by 10 other chiseled warriors and here’s how it went down. COP in parking lot     20 side straddle hops     15 dead man hang     15 imperial walkers 15 helicopters     20 LBC’s 15 Scorpion Kicks 7 of Diamonds  4 rounds 7 Burpees 14 WW2’s 21 Merkins 28 Squats Triple Check 3 rounds Balls to wall     Burpees Runner takes a lap around cones   Heartbreak 1 2 3’s (On Heartbreak Ridge)      Run Up – Crab walk down …

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