Archives: Fountain Fun

  • When: 
  • QIC: 
  • The PAX:
  • Warmarama

    Michael Phelps IC

    Thru the tunnel IC

    Slow Lunge 10 count each leg IC

    5 Burpees OYO

    The Thang

    Mosey to Fountain to Run 4 Laps which is a little over a mile.

    Start at flower bed and partner up with interchanging workouts with 1 workout at the flower bed and one using distance to get you to the next flower bed.

    25 step ups/ bear crawls, Merkins/crab walk, big boys/ running backwards, dips/duck walk, lazy pull-ups/lunge, hard release Burpees/broad jump, LBC’s/ reverse lunge, Irkens/karaoke.

    Back to flag for modified Dora

    100 shoulder thrust with coupon

    200 squats with coupon

    150 leg lifts with coupon pressed

    Countarama, Name-arama

    Cot

    Psalms 46 1-3 deals with strength

    God is our refuge and strength, an ever present help in trouble.

    F3 Hampton Roads