Conditions – Chilly

F3 & Covid Disclosures – Yes

Warmarama

20 SSH

10 Imperial Walkers

10 TTT

The Thang –

200 squats in sets of 50 followed by a short mosey.

Mosey to the “Bear Trap”  WBMS Carpool loop and complete 10 dips OYO.

MEAT:

Murderers’ Row: Constant motion – running with a tough stretch of exercises. Each PAX rotates constantly through the below stations. AMRAP while the PAX is in station 7.

Station 1 – Burpees

Station 2 – Big Bois

Station 3 – Merkins

Station 4 – Gas Pumps

Station 5 – Squats

Station 6 – Dips

Station 7 – RUN lap

Repeat through until 6:10am.

Mosey back to a dry spot near the flag.

MARY until time is up at 6:15.

Mary – Yes

COT – 2 Timothy 3:16-17 (New Living Translation)

All Scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right. God uses it to prepare and equip his people to do every good work.

Moleskin:

• Where is Dirt Bike?

Announcements

• F3 Hampton Roads 5 Year Anniversary banquet – last chance to sign up this week.