Conditions Perfect

F3 Disclosures- always

Warmarama- Grady Corn x 10, SSH x 20, 1 OYO burpee, 5 merkins IC, 5 squats IC, 2 burpees OYO

The Thang- a bunch of Doras. All 100 count with partner. other partner exercises to 2nd light pole and back as follows:

Farmer’s Carry/ V-Ups.

Rifle Carry/Goblet Squats.

Farmer’s Carry/Burpees

Rifle Carry/Squat Thurst

Ran out of time so circled up and do exercise continuous until time- we did 100 Kettle Bell Swings and 56 lunges.

Mary- who dat?

COT Provers 4:23. Get your heart right. And if you don’t or can’t, remember that Jesus did for you. Then try again.

Moleskin

• YHC was a little perturbed that no one picked up the Q, so resentfully created this workout. There was a lot of misery…primarily with the farmer’s carry for those that carried 2 blocks.
• PAX thought the 100 burpees was a joke.
• Thriller’s Yoga workout still a key talking point.
• Batman may fail the cycle due to trip to ATL
•  The river Crescent Crew showed up late as usual….but at least they showed up (you know who you are).

Announcements

• Bring coupons and signup to Q workouts. https://f3hamptonroads.com/qschedule/
• Going to call out some PAX who have less than the recommended 10:1 workout to Q ratio:
  • LinkedIn
  • Wilson
  • Batman
  • Gator
  • Appomattox
  • Bing
  • Market
  • 2 Wheel
  • Billboard
  • Walker
  • Double Fault
  • Primanti