F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #VQ

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 …

Conditions: DDG was mostly sunny and slightly below 75 FNGs: None DR PAX: None Warmarama SSH x 30Burpees x 5 OYOAbe Vigoda (Old Man Style) x 10Arm Circles x 10 each directionMosey around pond – ½ way Yves Poll style, ½ way normal The Thang – Catch Me If You Can – DDG Style Each round one lap around the approximately 0.52 statue mile pond with the 1 pax performing the exercise then sprinting/striding to catch another pax doing the moving exercise. Round 1 – 20 Merkins with Yves PollRound 2 – 5 Burpees with KareokeRound 3 – 10 SC…

Seven warriors who care a little bit less about what the neighbors think posted to their backyards for a virtual beatdown, and another hopped in the shower to prepare for the COT. The Thang: Mosey around the house/property and circle up for COP IC: 20 SSHs, 1 OUAPD (online upright APD), 10 DQs, 20 IWs, 10 Merkins, 20 LBCs. Four corners. From the most public corner of your yard to the most private, 10 Merkins, 20 WWIs, 30 Squats, 40 MHs. Partner up for a Dora. Each PAX does exactly 1/2 of the reps. Alternate with partner to run a…

What a day for a VQ, dark and a cool 68 degrees for 15 F3 men to take on WDOG and the morning went something like this: COP – Mosey to the Ampitheater for some warm ups: 20 SSH, 10 DQ (slow pace for us old guys), 10 Arm Circles small and 5 more big then Reverso 10,5, 11(that’s right) helicopters, 10 4 count merkins and 10LBC’s. My heart is jumping out my chest now. THE THANG Mosey to the Barrel and start with 10 donkey kicks run down the hill up the other side to perform 10 cranes(karate kid)…

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