Cold

F3 & Covid Disclosures

Iffy

Warmarama

SSH, Copperhead Squats, Imperial Walkers, Give Ups

The Thang

Partner workout with coupons:

• Partner 1 performs a coupon carry for a select distance
• Partner 2 performs exercise of choice
• Switch places when Partner 1 returns
• Rinse and Repeat

Round 1:

• Partner 1 farmer carry both coupons
• Partner 2 Alternate 5 merkins/5 jump squats
• Repeat for 10 minutes
• Run a lap of the parking lot

Round 2:

• Partner 1 Rifle carry
• Partner 2 Alternate 10 block merkins/10 goblet squats
• Repeat for 10 minutes
• Run a lap of the parking lot

Round 3 (10 Minutes)

• Partner 1 lunge walk with coupon, leave coupon and run back
• Partner 2 Alternate 10 squat thrusters with coupon/20 curls
• Partner 2 run to coupon and lunge walk back when Partner 1 returns
• Repeat for two rounds
• Return coupons

Mary

3 minutes of dealers choice:

• LBCs
• Hello Dollies
• Toe Touchers
• Alabama Prom Dates

COT

Matthew 7:4 – “And why do you look at the speck in your brother’s eye, but do not consider the plank in your own eye? Or how can you say to your brother, ‘Let me remove the speck from your eye’; and look, a plank is in your own eye? Hypocrite! First remove the plank from your own eye, and then you will see clearly to remove the speck from your brother’s eye.”

Beware of hypocrisy in your personal walk. Take some time for self-reflection and “tend to your own garden” before telling others about issues in their own life.

Moleskin

• This beatdown was designed to allow for plenty of mumble chatter, aka Dirt Bike complaints.
• We almost made it through an entire workout without talking about WB youth baseball. Almost.
• For those that didn’t know from the signup sheet, YHC is “Pullup Guy” according to Dirtbike (sorry to disappoint). Dirt bike told his favorite pullup guy story (again).

Announcements

• 6th Anniversary Convergence – Saturday, November 5, 0700-0800 @ Hyzer Bomb / Bennet’s Creek Park. We will be celebrating the 6th anniversary of F3 Hampton Roads and passing the Nan’tan from Funny Car to Marvel.
• Santa Claus Shuffle 5K race December 11th. Sign up on the F3/FiA team.