Warmarama
Arm swirly things forward & reverse – 10 each direction
Raise the roof – 10
SSH – 15
Slow squats – 10
Abe Vigodas – 10
Through the tunnel – 10
The Thang
Mosey to steps – sprint up and down
Mosey to 1st bench and start 21s with 20 Bonnie Blairs and one WW I sit-up; each round had a four burpee or jump squat buy-in (the PAX were split in two groups)
Continue same format around the lake for approximately ten benches
At picnic shelter: 10 step-ups per leg and 20 irkins
Mosey to steps – these were being used by other people – for social distancing reasons, sprint up and down the grassy hill
Mosey to parking lot for shuttle runs; start with one squat. At each line, perform one merkin. Repeat for approximately four minutes.
Mary
PAX choice for approximately three minutes
COT
Special prayers for PAX with babies on the way
Moleskin
Weather conditions were sunny and a warm feeling 43 degrees (no wind)
PAX were split into two groups of five to maintain social distancing – thanks to Cowboy for leading one group (Cookie Monster, Cowboy, Dreamliner, Finkle, Free Fall)
Several PAX stayed for coffeeteria after with coffees brought from home
It was noted that it’s probably two late to train Bonnie Blairs for Friday’s start of the F3 Virtual Relay
Announcements
- We are having a Virtual Relay next week, full details are here: https://f3rva.org/2020/04/15/nfl-draft-watch-party-and-f3-draft-for-virtual-relay-two-drafts-in-one-night/
- For full instructions on COVID-19 operations within F3 Hampton Roads check out https://f3rva.org/2020/04/03/covid-19-update/.
- For all virtual gatherings (1stF, 2ndF, and 3rdF), the link to join is https://zoom.us/j/884657155. For cyber-security reasons, the meeting requires a password. Text 336-817-1793 or e-mail [email protected] for password.
F3 Important Links
- Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
- Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
- Twitter: @F3HamptonRoads
- Facebook: F3HamptonRoads