Conditions: low 40s, not much wind

F3 & Covid Disclosures

Warmarama

• The give up
• Chinook
• Through the tunnel
• Abe-vigodas
• Steve Earle (copperhead squat w/ hilbilly on 4)
• 10 rotating lunges (5 each leg)

The Thang

Around lake, stop at every other bench for exercise

• 10 Plank jacks
• 10 Squats
• 10 shoulder taps (4-count)
• 10 lunges
• 10 mountain climbers

Up the hill, grab rocks, put rucks back on

• 10 squat thrusters
• 10 arm curls
• 10 bent over rows
• 10 triceps extensions

Walk back to flags, rucks off

• 10 upright rows
• 15 kettlebell swings
• 10 triceps extensions
• 10 upright rows

COT

Psalm 55:22 NIV

Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.

Announcements

2nd F lunches 

• 14 January at JoJacks in Portsmouth at noon
• 21 January at Mezah in Hampton at noon
• RSVP to Moneyball
• 2nd/3rd F Charity Top Golf Event by CT3 (Scully’s 2.0) is on Sunday, January 16. See Slack for coordinating details.