Conditions: Starting to cool
PAX: 6
FNGs: None
Warmarama
- SSH – 30
- Arm Circles – 12 Each Way
- TTT (slow) – 12
- Emperial Walkers – 15
Mosey around the pond to the tennis courts.
The Thang
BOMBS – Pax partner up for some B.O.M.B.S.
Burpees – 50
Overhead Claps – 100
Merkins – 150
Big Boys – 200
Squats – 250
Pick Your Poison – Each PAX selects an exercise for everyone else to do AMRAP while he runs to the bridge and back. Selections included Arm Circles, SSH, Merkins. Monkey Humpers, etc.
COT
Exodus 20:1-6
Announcements
- Iron PAX Week 3 will be undertaken at the Western Branch Football Field (between the Middle and High Schools) at 5:30am this Friday.
- Still need a Q for Thursday, so…
F3 Important Links
- Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
- Backblast template can be found here.
- Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
- Twitter: @F3HamptonRoads
- Facebook: F3HamptonRoads