05/07/2023 - The Den - Gator gas
Conditions: 59 and Sunny. F3 Disclosure. Warmarama – progressive side straddle hops, hillbilly walkers, through the tunnel, up dog down dog and then to the sky stretch. Mosey to the…
Pax: Nuke
04/23/2023 - The Den - Guess who’s back….to the Den
I finally made my way back to the Den after a 3-month injury hiatus. I’ve definitely lost a step, but excited to get it back! Typical Warmarama then right into…
04/02/2023 - The Den - Still April fools…?
Started with warmarama and then took a 1/3 mile mosey around the complex to the track. Were we going for a run? No, April fools. There, waiting for us was…
02/20/2023 - The Den - TheDen, back to our roots
Going back to our roots for why we initially established this AO, this was a true running workout. Did some road plus trail running at about an 8minute pace for…
01/08/2023 - The Den - Football Field Suicides (Kind Of)
Warmarama Typical Warmarama + a warmup lap including a bleacher snake The Thang The football field was soaked, so we did this on the track. Started at the goal line…
12/04/2022 - The Den - Bleacher Mile +
We did a typical brief warmarama then got right into the Thang. The structure of the workout was as follows: Run a full lap on the track, but there…
11/27/2022 - The Den - Burpee Trot
On a beautiful sunny Sunday morning, Nuke covered the F3 disclaimer and we jumped into the Warm-a-Rama. Side straddle hops IC x 15, Abe bagodas IC x 8, Cherry Pickers…
11/20/2022 - The Den - Four Corners Football
Beatdown commenced on the track. Pax carrying the football set the pace for the laps. Pass football to different Pax each lap. First Corner – 100 Merkins Run 1.25 laps…
11/06/2022 - The Den - Piglet’s VQ
Conditions Sunny and warm (especially for November) Warmarama Side saddle hops x20 Abe Vigodas x10 Through the tunnel x10 Quad Stretch x10 each side Arm circles x10 (forwards and backwards)…
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…