F3 MeCa

Hokie Pokie’s Grand Finale!!

Last day of the Iron week challenge for Hokie Pokie. The Q used up a lot of his creativity on Wednesday, so I decided to go back to some standard exercises for the first half, and then some people’s Q … Read More

Move some coupons!!!

Warm-up:

• Mosey around the parking lot and circle up
• SSH, Penny Pickers and Arm Circles

Grab all bricks (15 count)

Go over to the medical center parking lot

Find more coupons!!

• Military bag with a canvas tent … Read More

Kick off the week….Hokie Pokie style!!

11 men started off the week right (6 runners and 5 ruckers). HP had a different route in his head and the pax was excited for something new. By the end, I heard several “this sucks”!!

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Hokie Pokie’s 5yr anniversary @ The Hawg House

Warmarama:

Mosey through the parking lot lines, side to side, butt kickers, backwards, Karoake, and then to the tennis courts

SSH (IC) x12

Penny Pickers (IC) x 12

Slow down Merkins (IC) x 12

Plank jacks (IC) x12

Cobra head … Read More

Hokie Pokie’s 5yr anniversary

Warmarama:

Mosey to the tennis courts

Across the 3 tennis courts:

• Mosey
• Skip
• Side to side
• High Knees
• Butt Kicker
• Backwards

SSH (IC) x12

Penny Pickers (IC) x 12

Quad stretch each leg

J Lo’s x 12

… Read More

The BEAST

A SOLID showing of 15 PAX for the F3 Afton squad this morning as we attempted to tame the BEAST.  Here’s how it went down…

At 0530, a quick disclaimer was given and around the Dorton parking lot for … Read More

Run the Mile!!

9 men hit the road this morning to start the week off right (7 runners and 2 ruckers). I wanted to make it easy this morning so people could adjust as necessary (a lot of different speeds out this morning). … Read More

Tour of Dorton Park

Nice cold morning, as 12 men (5 Runners/Ruckers and 8 for Beatdown) came out to Afton for a Hokie Pokie special. Told the group I wanted to give a tour of Dorton Park, not much running, I thought!!I

4 Runners … Read More

Are Monkey Humpers Necessary?

A balmy low-60 degree Wednesday morning brought out 9 PAX for @Bravo’s VQ for the F3 Afton gang.  I’m hopeful it didn’t disappoint.  @Bravo was in a kind mood this morning, so there were several “pleases” included in his instructions … Read More

Just 5 Burpees…with some Practice at the end!!

Nice cold morning, as 10 men came out to Afton for some Hokie Pokie special. I wanted to get the blood flowing early, so one easy way….Burpees, Just 5!! So we got right to it, at 5:30, I’m HP, you … Read More