Conditions: Always 70 and Sunny
PAX: Submac, Gunner, Dreamliner, Marvel, Gas Station, Two-Wheel, Stick, Bobber
FNGs: None
DR PAX: None
Warmarama
- Side Straddle Hops – In Cadence (IC), 30 reps
- 5 Burpees – OYO
- Through the Tunnel – 15 reps
- Overhead claps – IC, 15 reps each way
- Arm Circles – 10 reps each direction
- Michael Phelps – 10 reps
- 5 Burpees – OYO
The Thang – Fat Quacker (AKA modified FAT AMY WOD)
| Round 1 | Round 2 | Round 3 | Round 4 |
| 50 Air Squats 10 Burpees 40 Side V-Sit Ups – 20 each side 30 Lunges | 10 Burpees 20 Coupon Swings 10 Burpees 10m Bear Crawl | 10 Burpees 20 Coupon Swings 10 Burpees 30 Lunges | 10 Burpees 30 Side V-Sit Ups -15 each side 10 Burpees 50 Air Squats |
| Run Inner Circle | Run Inner Circle | Run Inner Circle | Run Inner Circle |
**Total 80 Burpees
Mary
WW1 – 75 reps
1x Run Inner Circle
COT
“Pain can often be temporary; but disappointment in pleasure gives rise to emptiness…not just for a moment, but for a life” – Ravi Zacharias
- Temporary pain that is associated w/ following God’s way/standards/plan will lead to enduring pleasure.
- Temporary pleasure that is pursued as an end will lead to long term disappointment and pain.
Moleskin
- Quote of the day by Two Wheel: “I remember when I was 35. I still have shoes from back then!”
- If the WWII generation is the “Greatest Generation” is it because they grew up doing WWI sit-ups? I think there is something here?
Announcements
- Memorial Day Murph is a go! Check FB (F3 Hampton Roads) or f3rva.org for details
- Stink Hill Saturday beatdown is moving to VA Beach. Contact Funny Car or look at FB for more info.
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