AO: Ignite

When: 08/07/2021

PAX:

Number of Pax: 9

Pax Names: Dash, Finkle, Freefall, Gandalf, Hot corner, McGruff The Crime Dog, Mookie, Sunshine,

Number of FNGS: 0

FNG Names:

QIC: McGruff


The BackBlast:

9 Pax showed up for a beatdown at Ignite. The rain couldn’t keep them away. Singlet visited us from F3Churham.

Warmarama: SSH, Imperial Walkers, Spider-Man Stretch, arm circles, Michael Phelps, Give-Ups, Up Dog/Down Dog, Copperhead Squats, Through the Tunnels. Jog down to the next street and back.

The Thang:

First Set- 20 Squats, 20 Jump Squats, 20 Lunges, 20 Plank Jacks, and then sprint to the cones and back. Rinse and Repeat.

Second Set- 10 Merkins, 10 Werkins, 10 Diamond Merkins, 10 Shoulder Taps. Beat Crawl to cone and then sprint back. Rinse and Repeat.

Third Set- 10 Carolina Dry Docks, 5 pull-ups, 10 Dips. Sprint to the cone and back. Rinse and Repeat.

Finally closed with Mary Dealers choice. Not sure how burpees are an work, but we can always count on Freefall to bring in burpees.

COT. Namerama, Countarama, and Reading from Pslam 26:8.

YHC would like to personally thank the gents for posting this morning. YHC needed this time to de-stress and have a distraction.

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F3 Hampton Roads