Archives: F3-3K

  • When: 20180331
  • QIC: Sunshine
  • The PAX: McGruff, Gandolf, Average Joe, Sunshine (QIC)
  • To finish off the month of March’s challenge, I decided to incorporate an inaugural F3-3K event at #stinkhill.

    For Warm-a-rama:

    Warmarama (7 min) –

    • One Warm-up lap around parking lot.
    • 15 Side Straddle Hops (4 Count, In Cadence)
    • 1 Burpee
    • 15 Arm Circles (Forward, 4-Count, IC)
    • 2 Burpees
    • 15 Imperial Walkers (4-Count, IC)
    • 3 Burpees
    • 15 Arm Circles (Backward, 4-Count, IC)
    • 4 Burpees
    • 10 A bagoda(4-Count, IC)
    • 5 Burpees
    • 10 Air Squats (4-Count, IC)
    • 4 Burpees
    • 20 Merkins (IC)
    • 3 Burpees
    • 20 flutter kicks (4-Count, IC)
    • 2 Burpees
    • 20 Big Boy Sit-ups
    • 1 Burpee

    Workout #1 (20 min)

    Make your way around the lake, behind the small hill, through the front of the play ground, around the front of #stinkhill, then back to the flags.  Circle back for the six (1.8 miles or 3 Kilometers)

    mosey to the second shelter

    Workout #2  (15 min)

    Elevens – Starting with 10 pull ups and 1 Freddy Mercury, run to the pull-up bars and perform the pull-ups, then run back to the second shelter and perform the Freddy Mercury.

    mosey back to the flags

    Numberama

    Name-a-rama

    COT

    F3 Hampton Roads