12/02/2022 - - Paint by Numbers

Conditions: Cold F3 and COVID Disclosures: Check Warmarama: SSH x25 Copperhead Squats x10 Merkins x10 in cadence Bat Wings x10 Run a lap of the parking lot The Thang: PAX…

12/02/2022 - Gas Station - Subject to Shrinkage

Conditions: Brisk F3 and COVID Disclosures: “Ish” Warmarama: (probably not in this order, but we did these things Standing Long Sit (10),  Through the Tunnel (10). Michael Phelps (10) Batwings…

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…

11/22/2022 - - Lot’s of Weinke’s

Conditions: About 35 & Clear Disclosures: Standard Warmarama: SSH x 25 (IC) TTT x 10 (IC) High Knees x 10 (IC) Michael Phelps x 10 (IC) Mountain Climbers x 10…

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…

F3 Hampton Roads