Conditions: cool, clear & pleasant

F3 & Covid Disclosures

Warmarama

• Jog in place
• Twists
• Raise the roof
• Through the tunnel
• Randys
• Abe-vigodas
• Imperial walkers
• Side straddle hop
• Sun gods sobriety style
• Polka

The Thang

• Mosey to steepest part of hill by crest
• 11s
  • Started with 10 4-count mountain climbers
  • Mosey to base of hill
  • Bear crawl up to ledge (1/3 way up the hill)
  • One squat
  • Mosey to top
  • Single count J-los based on multiple of the first two numbers (10 1st round; 18 2nd round; 24 3rd round, etc…)
• Mosey back to flag
• 3-man grinders
  • 150 jump squats as a team
  • One person running at a time
  • 3rd person doing shoulder taps (not for count)

COT

Announcements

• 20 October 2nd F at Cova Brewing (9529 Shore Drive, Norfolk); starts at 5:30 PM
• 21 October 2nd F at Tradition Brewing (700 Thimble Shoals Blvd, Newport News); starts at 5:30 PM
• Quad P for October is an FNG challenge + Squats (two separate competitions). See the Challenges page for the link and more info.
• Bible Study Zoom Call – Every Friday, Noon. Studying 1 Timothy. See e-mail/Facebook for link.
• F3 Hampton Roads 5 Year Anniversary – November 5th/6th; Friday night banquet & Saturday beatdown/festivities. Register here.