Conditions: Surprisingly warm
PAX: 10 (first time we’ve had this many in a while)
FNGs: None (though it was Wicked’s second workout)
- SSH – 35
- Michael Phelps – 10
- TTT – 10
- Pickle Pounders – 10
Grab coupons, go to the pond.
FIVE A.L.A.R.M. (FIRE?) – Rounds of each exercise, 50 reps, then 25, 12, 6, 3. Each exercise was counted by one PAX while all others did AMRAP until they were done. Mosey between the planters between each exercise (except for R & M).
- Arms – Curls *YHC counted these each time, and the reps did not decrease
- Legs – Squats (last two rounds on Q)
- Abs – Big Bois (last two rounds on Q)
- “R” – Rocky Balboa (last two rounds IC)
- “M” – HR Merkins (last two rounds on Q)
Chatty Dora (modified) – Partner up, alternate between the following exercises, while partner does 50 Curls or runs to next planter, up stairs, and back (curls once, run once each exercise):
- American Sledgehammers (that is, w/coupon)
- Goblet Squats
- Bench Press
AMRAP – 1 Minute each: LBCs, Penguin Crunches, Plank, Leg Lifts
Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God.Colossians 3:16
- In view of Thanksgiving, YHC encouraged the PAX to enjoy company, count their blessings, and remember all that God has done for them.
- Backblast title comes from some PAX’s critique of YHC’s definition of “halving” reps during the A.L.A.R.M.
- 450 curls completed toward Quad P.
- YHC and Wicked developed an apropos F3 unofficial motto: “Here’s a rock, do this.”
- Several PAX took it upon themselves to compete in sprints between exercises during the A.L.A.R.M., most often led by Mango. He’s an instigator.
- Quad P for November is Curls. Any and all PAX can still jump in a compete as it is a self-selected goal.
- Thanksgiving Day Convergance 0700-0800 at The Playground. No other AOs will meet that day. 7000 Granby St, Norfolk (Tabernacle Church).
- There is a new F3HR challenge called “The Cycle” that involves posting at every single AO over a two week period. For the full details see Funny Car or the Facebook group.
- F3 10th Anniversary is in January 15-17th @ Cape Fear. Details Here.