AO: FortFun

When: 05/19/2021

PAX:

Number of Pax: 6

Pax Names: Dreamliner, Joker, Market, Marvel, Musket, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Wilson


The BackBlast:

Conditions- 55 degrees… Awesome workout conditions.

F3 and Covid Disclosures = Check

Warmarama 

  1. SSH x 25
  2. Arm Rolls (10 count forward, 10 count backward)
  3. Michael Phelps x 10
  4. Merkins x 10 (3 count to the bottom)

Mosey to a green area near the Pavilion

The Thang

Routine: Partner 1 will perform each exercise denoted below as Partner 2 runs to the next station (all stations are .12-.18 miles apart) and jogs back to perform exercise from count accumulated by Partner 1. This will continue until the repetition count stated below is met. When reps are finished Partner 1 (or2) will rifle carry coupon to the next station. Partner can assist in rifle carry once they have run back to the previous station.

Station 1- 100 Squat Thrusters (with coupon)

Station 2- 100 Merkins

Station 3- 100 Pull-Ups

Station 4- 100 KB Swings (with coupon)

COT

Victory In The Valley by Domeka Kelly

“Both valleys and mountains, when parallel to life, are considered highs and lows, ups and downs, peaks and valleys. Valleys in our life are not designed to defeat us; they are temporary holding places preparing us for the mountain, understanding champions are not produced on the mountain but rather celebrated there. Victors, not victims, are produced in the valley. Adversity gives birth to a greater sense of accomplishment.”

“When you reach the end of your rope, tie a knot in it and hang on.” Franklin D. Roosevelt

Moleskin

  • Congrats to Market on making the Hall of Fame!
  • I wish I owned a Bidet. My arms hurt

 

 

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F3 Hampton Roads