Archives: Palm Sunday Fun Run

  • When: 20180325
  • QIC: Sunshine
  • The PAX: Scully, Cowboy, Island, Gandoff, Free Fall, Sunshine (QIC)
  • Warmarama (5 min) –

    • 15 Side Straddle Hops (4 Count, In Cadence)
    • 10 Air Squats (4 Count, In Cadence)
    • 10 A bagoda (4-Count, IC)
    • 10 Spider-Man Hold – Right leg (4-Count, IC)
    • 10 Spider-Man Hold – Left leg (4-Count, IC)

    Workout #1 (15 min)


    Mosey around the lake, to the last shelter.  Circle back for the 6 (1.3 Miles)

    Workout #2 (10 min)


    30 Seconds On, 30 Seconds Off of the following movements:

    Merkins, Mountain Climbers, Freddy Mercurys, Dips, Big Boy Sit Ups, Carolina Dry Docks, Air Squats


    Workout #3 (15 min)

    Mosey around the back side of small mountain, to the front side of playground, to front side of #slothhill, up the  second set of sets, down the first set of steps, then  back to the flags. Circle back for the 6. (1.0 Miles)

    F3 Hampton Roads