Warmarama
- Pendulums (four directions) – x10 In Cadence (IC)
- Through the Tunnel – x15 IC
- Imperial Walkers – x15 IC
- Squats – x15 IC
Mosey to the amphitheater.
The Thang
Birthday Dealer’s Choice: Beginning with Dec. 25 (Jesus’s Birthday, or at least when we celebrate it) and rotating through the PAX birthdays. Month # (Jan. = 1, … , Dec. = 12) x 10 squats followed by # of reps equal to day of birthday. After each month, run to the top of the hill or lunge walk to change in grass color.
12/25 (Jesus): 120 squats, 25 LBCs
Run to the top of the hill
1/17 (YHC): 10 squats, 17 leg lifts
Run to the top of the hill
2/9 (Freefall): 20 squats, 9 burpees
2/29 (Scully): 20 squats, 29 LBCs
Run to the top of the hill
6/27 (Cookie Monster): 60 squats, 27 mekins
6/28 (Sniper): 60 squats, 28 LBCs
Lunge walk to change in grass color (~30 yards)
Mosey to the cars.
Cinder Block Circle: Almost two times around the circle calling 20 reps of various exercises with cinder blocks (e.g., shoulder press, big boys, squats, chest press, curls, etc.).
Total squats: 30 (15 IC) + 120 + 10 + 20 x 2 + 60 x 2 + 20 = 340
Circle of Trust
John 1:12 (CSB) But to all who did receive Him, He gave them the right to be children of God, to those who believe in His name,
Moleskin
- PAX were appreciative YHC was born in Jan. after the 120 squats for December.
- Two birthdays in Feb. and June reduced our number of trips to the top of the hill.
- Serious discussion about what classified as a change in grass color.
- Cookie Monster crushed the hill runs.
- It was great to welcome Sniper (he shoots competitively). He definitely has one of the coolest F3 names.
Announcements
- New Year’s Day Convergence: 7am @ Bear Country (Western Branch Middle School). Games will be played.
- Quad P for Dec. is an increasing number of Squats. Jan. will be to lose the pounds the put on over Christmas.
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