Two PAX for #EarlyBird (Deflator and YHC) and five PAX for #QuackQuackHonk beat the temptation to sleep in.
The Thang (#EarlyBird)
The Thang (#QuackQuackHonk)
Warmarama: side straddle hops, mountain climbers, Don Quixote’s, merkins.
Baseball Field/Four Corners:
Partner up. Retrieve dumbbells (25 lbs., 31.4 lbs., and 35 lbs. options available).
At home, PAX #1 10 shoulder presses, PAX #2 merkins, flapjack for 3 sets of 10.
Farmer carry dumbbells to next base.
At first base, PAX #1 10 curls, PAX #2 squats, flapjack for 3 sets of 10.
Farmer carry dumbbells to next base.
At second base, PAX #1 10 bent over rows, PAX #2 merkins, flapjack for 3 sets of 10.
Farmer carry dumbbells to next base.
At third base, PAX #1 10 hammer curls, PAX #2 squats, flapjack for 3 sets of 10.
Farmer carry dumbbells to home.
F3 Baseball:
As a team, complete 120 of each exercise. Transition between bases included run, side hop, side hop (other direction), and Barry Sanders (backwards run).
First base, merkins.
Second base, squats.
Third base, crab cakes (IC).
Home, burpees.
Repeat Baseball Field/Four Corners but with 2 sets of 10 at each base.
7 minutes of Mary. Recover. Recover.
Circle of Trust:
Be available (from Priorities). Be the person someone would call when they are in trouble or just need some help.
Proverbs 27:10 (ESV) Better is a neighbor who is near than a brother who is far away.
Naked-Man-Moleskin:
Great discussion during EarlyBird run with Deflator.
Strong mumble chatter on Farmer Carry (which YHC was incorrectly calling Farmer Walk at the beginning of the workout).
Announcements:
This Thursday is Thanksgiving. EarlyBird (0500-0530) and QuackQuackHonk (0530-0615) will be held at normal time. EH family that is in town.
Dec. 9 2 p.m. – 7 p.m.: GoRuck Light in Charlottesville. Clown car from Mt. Trashmore. http://f3rva.org/2017/10/12/pre-blast-goruck-light-in-charlottesville/
Important Links:
QuadP Monthly Challenges: Record those merkins. Goal is 5,000 for each PAX in November.
Q Schedule: Just sign up. We can help you prepare.
Big Data: Check out our growth and how close you are to the Hampton Roads Hall of Fame.
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.)