AO: Ironclad

When: 10/02/2021

PAX:

Number of Pax: 4

Pax Names: Bachelor Pad, Marvel, Thriller, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Wicked


The BackBlast:

Conditions – Cool and clear – great fall weather.

F3 & Covid Disclosures – Check

Warmarama

  • SSH x 30IC
  • TTT x 12IC
  • Bat Wings x 10IC
  • Sideways Lunge x 10IC
  • Burpees OYO – 5

The Thang

Mosey to the 5th level of the Merchant’s Parking Garage.

Turn it up to 11 – Legs & Abs.  Perform each exercise at the bottom and top of the parking ramp.  11 reps of each exercise for 6 rounds of each set.  Then Mosey to the next level and repeat with new exercises:

  • Level 5 – Air squats & V-Sit-ups
  • Level 4 – WW1 & Bonnie Blairs (Jumping Lunges 2 count)
  • Level 3 – Calf Raises & WWII
  • Level 2 – Squat Jumps & Box Cutters

Catch Me If You Can

To the Fountain. While doing Catch me if you can – 1 pax performing the exercise then sprinting/striding to catch other pax doing the moving exercise.

  • 5 Burpees with Kareoke

Yves Pole to the Flag doing the same

  • 20 Merkins with Yves Pole

Mary

Hands of Time to 130.

COT

September is always a busy month with school, sports, etc.  It is easy to feel the stress – we need to focus on gratitude and God’s peace.

Moleskin

  • Wicked invited lots of FNG’s but no one should – need to EH harder!
  • This was a good workout for mumble chatter.

Announcements

  • Sign up for the 5 year Anniversary banquet.
  • Quad P is FNG’s – spread the word.

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F3 Hampton Roads