WARMARAMA – 20 side straddle hops, 15 imperial walkers, 10 thru the tunnel, Batwings 10 each (arm circles forward/back, overhead claps, chest claps), 10 monkey humpers, mosey around the fountain lake.
THE THANG – Modified Stoney Challenge. The Stoney Challenge is workout in memory of Allen Stone who was a Navy Seal and lost his life 23 years ago in a training exercise. Each year friends of Allen hold the Annual Allen Stone Braveheart Memorial Races in VA Beach to honor Allen. The race includes a 1k beach run-1K ocean swim-5K run on the boardwalk. This year the Allen Stone Braveheart Memorial Races are being held at 31st St on the beach on July 16.
The actual Stoney Challenge begins with a 2.5 mile run. Over 2.5 miles were ran during the work. Diamond Level 30, Granite Level 20, Stone Level, 10
Run to each station along the fountain lake for each exercise (approximately 100 yards).
20 Squats cadence
20 Flutter Kicks cadence
20 Burpees (Chest to ground)
20 Box Jumps
20 Bicycle Crunches (Freddy Mercuries) cadence
20 Mountain Climbers cadence
20 Walking Lunges (10 right/10 left)
20 second Forearm Plank
20 second Plank Jacks
20 second Commando Plank (alternate forearm to straight arm extension)
20 Dips in place of Pull Ups
Repeat the above exercises with 30 reps (except 10 burpees and 10 box jumps). Replaced Freddy Mercuries for 50 American Hammers.
Namearama and Countarama
In April 2021 Joshua Etemadi connected with me on LinkedIn as he had recently started a surety agency in Northern Virginia and he was looking to connect with some bankers to refer his construction clients who need loans, lines of credit, etc. In June 2021 he sent me a message on LinkedIn letting me know he attended a F3 workout in Leesburg after seeing my posts on LinkedIn promoting F3. Josh was given the F3 nickname “Bail”.
Below is a post Josh made about his one year anniversary of his first F3 workout. In F3 we call inviting a guy to a workout an EH (Emotional Headlock). While I didn’t invite Josh to a F3 workout, I’m taking credit for the EH. Bail has since EH’d four guys to F3. Thanks for sharing Bail.
“Just over a year ago, I was a few months into starting my own business, stressed out and worried about our future as a family.
For the first few months, I remember working constant hours, spending just a few hours with the kids, putting them down to sleep, and getting back to work into the late night.
Honestly, many of those days were a blur. I wasn’t the best version of myself, or for those around me. I needed something for myself to feel better.
For many people, exercise has been a great stress reliever. In the past, I was fortunate to be able to play basketball during my lunch breaks and stay in relatively decent shape. I didn’t do much strength training, but kept up with cardio and really enjoyed the competitive spirit of hoops. I made a few friends along the way which I’m grateful for.
Now, working from home, traveling to the courts in Sterling and Herndon were just a bit too far, and frankly, I got tired of arguing and fighting w high school/college kids lol
After connecting with Funny Car on LinkedIn in April 2021, I kept seeing posts about this group called F3 Nation. They were these free bootcamps, open to men, free, always outside, and finished with a circle of trust.
After hurting my ankle playing basketball, and looking for something different to stay healthy, I attended my first F3 workout on June 23 2021 at 530 AM at the parking garage in Leesburg right next to the TallyHo Theater.
I got my butt kicked in the first week. I was wheezing and felt like I could barely keep up. But for whatever reason, I kept coming back. I enjoyed the workouts, but I really enjoyed the friendships I developed along the way.
One year later, I found myself a little bit stronger, not only physically…but mentally as well. I still have a ways to go, but seeing my kids inspired by my progress was just another bonus amongst it all!
Leesburg isn’t the only place that has these workouts. F3 is all over the country. If you’re interested in getting involved, let me know! I hope it has the same impact on you as it did for me.” – Josh aka Bail
Prayer requests and prayer