Conditions: 75, Sunny, but NOT in a good way
PAX: 5
FNGs: None
DR PAX: None
Warmarama
- SSH – 17
- TTT – 7
- Michael Phelps – 6
- Pickle Pounders – 7
- Burpees OYO – 4
The Thang
1776 “Patriot Games”
1776 yard (1.01 mi) Run (divided into 4 parts) + 17 Exercises (100 each) + 76 Burpees. Exercises were shared with partner, both doing runs or bear crawl. All exercises were 2ct.
>>> 1 lap around in the pond
100 Merkins
100 Little Baby Crunches
100 Carolina Dry Docks
100 Moroccan Night Clubs
>>> 1 lap around in the pond
100 Squats
100 Mt. Climbers
100 Plank Jacks
100 Lunges
>>> 1 lap around in the pond
100 Overhead Claps
100 Dips
100 Flutter Kicks
100 Step-Ups
>>> 1 lap around in the pond
100 American Hammers
100 Shoulder Taps
100 High Knees
100 Side Straddle Hops
>>> 100 yd Bear Crawl (to the small stairs & back)
76 Burpees (shared)
EMOM: Quickly modified to 17 Big Bois, 7 Squats, 6 Irkins; completed 7 rounds.
Mary
Dealer’s Choice: AMRAP for one minute–
- Penguin Crunches
- Sideways V Sit-Ups
- Little Baby Crunches
- Freddy Mercury
- Leg Lifts
COT
Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.
1 Peter 2:16
- YHC encouraged the PAX that the many freedoms enjoyed here in the USA should be used not as an excuse for selfish sin, but for serving God and serving others.
Moleskin
- This Q was lifted from F3 Suncoast, where they complete it every year either shared (as done here) or solo.
- Mumble chatter was low due to a combination of the heat, counting, and exercises.
- Mango was making friends with all the ladies passing by around the pond.
Announcements
- Colonial 200 sign-ups are ongoing–contact Lawnboy.
- Quad P for July is pull-ups/chin-ups–still plenty of time to sign up!
- F3 10 Year anniversary in Wilmington, NC is MLK weekend, January 2021. See f310year.com for more details and registration.
F3 Important Links
- Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
- Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
- Twitter: @F3HamptonRoads
- Facebook: F3HamptonRoads