4 PAX showed up in the mild temps with not a lot of chatter.
Warmarama
- SSH – 30 IC
- Arm Circles – 12 Each Way IC
- TTT – 15 IC
- Imperial Walkers – 15 IC
- Merkins – 10 OYO
The Thang
Partner up with coupons for Dora. One PAX does exercises while the other runs, alternating between coupon exercise and LBCs for quad P:
- 50 Man Makers – 50 LBCs
- 100 Overhead Press – 100 LBCs
- 150 Merkins – 150 LBCs
- 200 Squats – 200 LBCs
- 250 Curls – 250 LBCs
Finish with Mary ab exercises:
- American Hammers – 4 ct IC
- Flutter Kicks and Rosalitas – 4 ct IC
- WWII
- Reverse Crunches
COT
1 Corinthians 9:24-25 – Put as much planning and effort into your spiritual life as you do with physical, emotional and financial life. We are all planning for eternity.
F3 Important Links:
Q Schedule: Just sign up. We can help you prepare. https://docs.google.com/spreadsheets/d/1Utp_HFAXLbCkhlUYR2F5oOdlp-HTjwlbLmYErn6g3Zc/edit?usp=sharing
QuadP (Monthly Challenge). https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
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
Twitter: @F3HamptonRoads
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