Archives: DDG Duo

  • When: 20200310
  • QIC: Buoy
  • The PAX: Buoy, Marvel
  • 2 PAX arrived to DDG ready to work. It was 60 degrees and windy.

    • SSHs 30 IC
    • Finkel Swings 12ea leg IC
    • Michael Phelps 15 IC
    • Reverse Lunge 10

    Mosey around DDG lake

    The Thang
    • Deconstructed Burpees:
    10 Squats, 10 leg Thrusts, 10 Merkins, 10 leg Thrusts then bear crawled a designated distance. After each set decrease reps by 1, rinse and repeat till you reach 1 rep.
    • Cindy
    AMRAP in 20 minutes: 5 pullups, 10 merkins, & 15 squats.
    Back to the flag
    Marvel…YHC was going to do Killer Bees during the workout, but I wanted to give our gluts a break from your Saturday workout. I suppose you are I can use this during our next Q.
    • The Killer B’s are Bear Crawl, Broad Jump, and Burpees. PAX Bear crawl roughly 100ft or distance specified by Q, then Broad jump back to start, every 5 broad jumps, PAX performs 3 Burpees. Specified # of sets or timed AMRAP works well.
    Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us.
    Hebrews 12:1‭ ESV‬‬
    F3 Important Links
    • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
    • Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
    • Twitter: @F3HamptonRoads
    • Facebook: F3HamptonRoads