Conditions – Humid, light drizzle

Warmarama –

10 – SSH

10 – Michael Phelps

10 – TTT

The Thang

2019 IronPaxChallenge Week 3- “Meter’s 43”

(Accumulated Rep Scoring):

10 Pull-ups

15 Burpee Coupon Jump Overs

20 Coupon Curls

25 Coupon Squat Thrusters

30 Gas Pumps (reverse crunches)

 

Rinse and repeat for 43 minutes (END AT 6:15am)

**Score will be cumulative number of reps completed during the 43 minutes. For reference, each full round is 100 reps.

ex: 5 Rounds completed plus all Pull-ups and Burpees on final Rd would be 525 total.

ex: 2 Rounds completed plus all Pull-ups, Burpees, & 18 Curls would be 243 total.

Mary – None

COT – F3 is the cure for SadClown Syndrome.

Announcements

• Convergence workout Saturday July 3 Western Branch High School 7-8am.
• Friday Bible Study lead by BING.
• Mark your calendar November 5-6 for the F3 Hampton Roads 5th anniversary banquet and workout.
• F3 10th Anniversary celebration October 8-10 Wilmington, NC www.f310year.com.