Archives: FAT AMY Ain't Got Nuttin' on Me!

  • When: 20200521
  • QIC: Gas Station
  • The PAX: Submac, Gunner, Dreamliner, Marvel, Two-Wheel, Stick, Bobber, Gas Sation
  • Conditions: Always 70 and Sunny

    PAX: Submac, Gunner, Dreamliner, Marvel, Gas Station, Two-Wheel, Stick, Bobber

    FNGs: None

    DR PAX: None


    • 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 1Round 2Round 3Round 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 CircleRun Inner CircleRun Inner Circle Run Inner Circle

    **Total 80 Burpees


    WW1 – 75 reps

    1x Run Inner Circle


    “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.


    • 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?


    • Memorial Day Murph is a go! Check FB (F3 Hampton Roads) or for details
    • Stink Hill Saturday beatdown is moving to VA Beach. Contact Funny Car or look at FB for more info.

    F3 Important Links