Note from last backblast: 3 Qs in 6 days (Sat., Tues., and Thurs.) result in short and sweet backblasts. Here we go.
YHC spent the last two days in D.C. On Tuesday evening, we went for a run around the outside of the Arlington National Cemetery and the National Mall. More on this in COT.
The Thang
Warmarama
AMRAP each exercise for two minutes. After every three sets, bear crawl from flower pot to gazebo and crab walk back. Exercises spelled A.R.L.I.N.G.T.O.N.
Arm circles
Reverse lunges
Leg lifts
Imperial walkers
Nipple scraper merkin
Gwerkin: Modified “Squerkin.” Instead of holding partner’s legs at side, hold partner’s feet together in “goblet squat” position, or put partner’s feet on your shoulders.
Taps (shoulder)
Overhead claps
Nipple scraper merkin
Cindy: AMRAP in 10 minutes: 5 pullups, 10 merkins, & 15 squats.
Mary: 10 big boy situps. 10 leg lifts. Repeat 5 times.
Circle of Trust:
During YHC’s run around Arlington National Cemetery, YHC was reminded of the sacrifice so many have made for this amazing country.
Announcements:
May 19, 2017: City Ruck Tour. See Facebook page for information.
F3 Hampton Roads LAUNCHED on the peninsula 03/31/2018 at 0700. Workout every Saturday, same time, same place. Send contact information of potential men to [email protected]
F3 Hampton Roads 2018 Goals are here. https://drive.google.com/file/d/1FZ8D1nMGhRtymvzZMDKzH7rtQC8m-TMD/view?usp=sharing
Important Links:
QuadP Monthly Challenges: May is Biggest Loser.
Q Schedule: Just sign up. We can help you prepare.
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
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