Conditions: Cold
PAX: 7
FNGs: 0
Warmarama
- SSH – 27
- TTT – 16
- Imperial Walker – 12
Mosey together 1 lap around “Bear Trap” – Side of WBMS
The Thang
Murderers’ Row: Constant motion – running with a tough stretch of exercises. Each PAX rotates constantly through the below stations. AMRAP while the PAX is in station 7.
Station 1 – Big Bois
Station 2 – Merkins
Station 3 – Burpees
Station 4 – Squats
Station 5 – Bonny Blairs
Station 6 – Dips
Station 7 – RUN lap
Repeat through until 6:10am.
Mosey back to a dry spot near the flag.
MARY until time is up at 6:15.
COT
New Creation UMC Breakthrough Prayer:
Almighty God, today breakthrough in our lives and in our church. Make us a new creation. Transform us by the power and presence of your Holy Spirit. Show us how to make a difference in our community and the world. Give us boldness to follow where You lead. Amen.
Announcements
- Quad P Mile-a-day challenge is ongoing through February.
- New website coming soon.
Important Links
- Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
- Backblast template can be found here.
- Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
- Twitter: @F3HamptonRoads
- Facebook: F3HamptonRoads