Archives: AMRAP Beatdown at Ironclad

  • When: 20200718
  • QIC: Funny Car
  • The PAX: Funny Car, Dreamliner, Orbit, Gas Station, Mango, Marvel, Bachelor Pad, Priorities
  • F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. The F3 Credo is: Leave no man behind, but leave no man where you find him.

    F3 and Covid disclosures

    WARMARAMA: 1 burpee oyo, side straddle hops 20 cadence, 1 burpee oyo, thru the tunnel 20 cadence, 1 burpee oyo, bat wings 10 cadence each (arm circles forward/backwards, steel claps, overhead claps), 1 burpee oyo, squats 20 cadence, 1 burpee oyo, Imperial Walkers 20 cadence, mosey around the fountain lake.

    THE THANG: Four sets of 10 minute AMRAPS (as many rounds as possible)

    Set One
    4 burpees
    8 merkins
    12 Bonnie Blairs – count one leg
    16 American Hammers 4-count
    Run 50 yards and back
    Rinse and repeat

    Set Two
    4 body count burpees
    8 hand-release merkins
    12 jump squats
    16 LBCs 4-count
    Run 50 yards and back
    Rinse and repeat

    Set Three
    4 prison cell burpees
    8 Carolina dry docks
    12 Side-stradle hops 4 count
    16 big boy sit-ups
    Run 50 yards and back
    Rinse and repeat

    Set Four
    4 Superman burpees
    4 urkins/4 derkins
    12 mountain climbers – count one leg
    16 American Hammers 4-count
    Run 50 yards and back
    Rinse and repeat

     Four minutes of Mary dealer’s choice

    CIRCLE OF TRUST:
    Countarama – Namearama
    Message about Chinese Downhill
    Prayer

    F3 Hampton Roads