F3 & Covid Disclosures

It was another beautiful morning at Ignite. Sun was shining and nice cool breeze was blowing. 13 Pax rose up and made it out to the beach to start off the day with a beat down.

Warmarama: SSH, Arm Circles, Imperial Walkers, Through the Tunnels, Polkas, Michael Phelps, Air Squats, Raise the Roof

The Thang: Each Pax took turns at randomly selecting a card.  Single number cards we added ten. After the exercise the Pax moseyed to the shore for burpees and then ran back up to the flags. Every other round the Pax would knock out pull-ups on the bars. The following exercises were completed:

19 Low, Low, Squat; 100 SSH; 6 wide arm Merkins; 200 yard Sprint; 10 Inclne Merkins; 20 Plank Jacks; 19 High Knees; 20 Smurf Jack; 14 Heels to Heaven; 20 Dips; 20 Monkey Humpers; 20 Squats. After which Pax divided up Shirts vs Dad Bods for some ultimate frisbee.

COT

Announcements

• 2ndF Lunch at Mission BBQ at Town Center. 5/17
• 2ndF COVA brewery in Norfolk. 5/20