Conditions: Crazy warm for December
PAX: 5
FNGs: None
DR PAX: None
Warmarama
- Side Straddle Hops – 30
- Squats – 10
- Through the Tunnel – 15
- Squats – 10
- Michael Phelps
- Squats – 10
- Imperial Walkers – 15
- Squats – 10
Mosey over behind Food Lion
The Thang
Partner Up: One PAX does squats while the other moves to the speed bumps (transitions changed each evolution) and does a series of escalating exercises and then runs back to swap out:
- Merkin – 1st Bump 10, 2nd Bump 20, 3rd Bump 30 – Run
- WWIIs – 1st Bump 10, 2nd Bump 20, 3rd Bump 30 – High Skip
- Leg Lifts – 1st Bump 10, 2nd Bump 20, 3rd Bump 30 – Carioca
Mosey back over to the picnic area
Series of Exercises in Cadence:
- Dips
- Carolina Dry Docks
- Step Ups
- American Hammers
- Box Cutters
COT
Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.
Joshua 1:9
- YHC encouraged the PAX with two insights:
- 1. All good things ultimately come from God, be grateful.
- 2. Unlike mankind, who deal with change in circumstances, struggles, capabilities, etc, God does not change, be hopeful.
Moleskin
- YHC was notified that 40 is also a nice round number.
- There was discussion about the difference between Karaoke and Carioca.
Announcements
- Quad P for the month is Squats, with an increasing minimum required.
F3 Important Links
- Q Schedule: Just sign up. We can help you prepare.
- Quad P: “Priorities’ Pointless Periodic Priority” aka Monthly Challenge
- Twitter: @F3HamptonRoads
- Facebook: F3HamptonRoads