02/04/2023 - Playground - How Dinosaurs Count to 10
CONDITIONS: 22 degrees, windy, with sun. Felt like 12 degrees F3 and Covid disclosures: check WARM-A-RAMA: SSH – 20 Abe Vigoda – 12 Bat Wings – 8-8-8 Through the tunnel…
Pax: Hummer
12/31/2022 - Playground - Marvel’s Big Ol’ Sack of Fun (New Year’s Eve Convergence)
Conditions Wetter than a tuna waterboarding a sheep. F3 Disclosures Verily Warmarama SSH (varied speed) – 30 Michael Phelps – 10 Give Up – 10 TTT – 10 Toy Soldiers…
11/07/2022 - Up the Creek - You Run, I’ll walk
Conditions: Cool, Breezy, and Humid F3 and Covid Disclosures: Yep Warmara: Nah The Thang: Runners went the distance to Bennets Creek Park and ran laps around the festival area. Ruckers…
11/05/2022 - HyzerBomb - F3 Hampton Roads 6th Anniversary
6th Anniversary Convergence F3 Mission Statement and Core Principals F3 Hampton Roads launched 11/5/16. WARMARAMA SSH, Imperial Walkers, TTT, Bat Wing, Merkins, Mountain Climbers, Copperhead Squats, SSH, Mosey to the…
10/29/2022 - Playground - PAX the Pumpkin: Resurrection
Conditions: cloudy & 62; dark at the start of the workout F3 & Covid Disclosures – yes Warmarama SSH x 20 Give-ups with Johnny Dramas x 10 Through the tunnel…
09/12/2022 - Up the Creek - Remember 9/11
Conditions – HUMID! F3 Disclosures – Yes Warmarama – Squats The Thang – Run/Ruck Runners ran around the Parkside loop, Ruckers rucked around the loop. 1 PAX from each group…
09/05/2022 - HyzerBomb - Labor Day Convergence
F3 Mission Statement and Core Principals. F3 Disclosure WARMARAMA: SSH, TTT, Bat Wings, Imperial Walkers, Mountain Climbers, Merkins, Squats. Mosey about 100 yards toward the F3 Flag and meet at…
08/15/2022 - Up the Creek - Fab 5
Conditions – Perfect August weather, 66 degrees F3 Disclosures – Yes Warmarama – No The Thang – Runners ran Ruckers rucked COT – Raising children isn’t easy, but we need…
08/06/2022 - Playground - August Angst
CONDITIONS: 78 degrees and humid! F3 and Covid disclosures: check WARM-A-RAMA: SSH – 25 Abe Vigoda – 15 Bat Wings – 8-8-8-8 Imperial Walkers – 15 Michael Phelps – 12…
04/23/2022 - Playground - Playing at the Playground
F3 mission statement and core principles Workout disclosures WARMARAMA: All in cadence – Side Straddle Hop 20, Thru the Tunnel 10, Imperial Walkers, 10, Copperhead Squats 10, Bat Wings 5…