AO: HoneyWine

When: 08/24/2021

PAX:

Number of Pax: 7

Pax Names: Cash Flow, Dirt Bike, Divot, LinkedIn, Parkour, Taco,

Number of FNGS: 0

FNG Names:

QIC: Flip Phone


The BackBlast:

Conditions : Warm and Humid

 

Warmarama

Side Stradle Hops 25 IC

Bolt 45 Squats

15 – Halfway

15 -Half to the bottom

15 – Full squat

Arm Circles

15 Forward IC

15 reverse IC

High Knees 20 IC

The Thang:  7 of Diamonds – Tennis Court

For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners.  If you finish before everyone makes it to the final corner, take another lap.

Round 2, 14 four count flutter kicks at each of the 4 corners.

Round 3, 21 merkins at each of the 4 corners.

Round 4, 28 squats at each of the 4 corners.

Round 5, 21 American Hammers

Round 6, 14 Mountain Climbers

Round 7, 7 Burpees

COT

Countarama and Namearama

Matthew 18:21-22

Prayer

 

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F3 Hampton Roads