3 Qs in 6 days (Sat., Tues., and Thurs.) results in short and sweet backblasts. Here we go.
7 PAX at #IronClad
The Thang
Warmarama
Mosey to fountain.
One PAX 20 shoulder circles and 20 curls with dumbbells. Rotate when finished and call exercise for all other PAX. Throughout, one PAX rucking around the fountain (>0.25 mile). Finish when all PAX completed ruck.
Mosey to parking deck.
B.O.B.M.S. down the steps. Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs down four flights of stairs. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Mary (abs)
Circle of Trust:
Ephesians 5:25 (ESV) “Husbands, love your wives, as Christ loved the church and gave himself up for her,”
Announcements:
May 19, 2017: City Ruck Tour. See Facebook page for information.
F3 Hampton Roads LAUNCHED on the peninsula 03/31/2018 at 0700. Workout every Saturday, same time, same place. Send contact information of potential men to [email protected]
F3 Hampton Roads 2018 Goals are here. https://drive.google.com/file/d/1FZ8D1nMGhRtymvzZMDKzH7rtQC8m-TMD/view?usp=sharing
Important Links:
QuadP Monthly Challenges: May is Biggest Loser.
Q Schedule: Just sign up. We can help you prepare.
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
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