Conditions: Frío
PAX: Quatro
FNGs: Nada
Warmarama
- SSH – 30
- Helicopters – 10
- TTT – 10
- Michael Phelps – 10
- Sideways Lunge – 10
Mosey to PNC parking deck, fourth floor.
The Thang
F3 Uno: Regular Uno rules, but upon play, all PAX perform card number as number of reps, exercise designated by the card color (total completed in parentheses):
- Red: Burpees (38)
- Blue: Merkins (58)
- Green: Big Bois (44)
- Yellow: Squats (49)
If any PAX need to draw a card for whatever reason, all PAX mosey to far side of parking deck and back (where draw pile is located). Anytime a Skip, Reverse, or Wild card is played, 5 Bonnie Blairs IC (7)
Mary
- 30 Sec Chillcut Plank
- LBC – 20 IC
- 30 Sec Chillcut Plank
- Leg Lifts – 20
- 30 Sec Chillcut Plank
COT
So I went to the angel and told him to give me the little scroll. And he said to me, “Take and eat it; it will make your stomach bitter, but in your mouth it will be sweet as honey.”
Revelation 10:9
- There is a sweetness in the word/revelation/gospel/commands of God
- There is also a bitterness in the living of them in this fallen world.
- Be honest about it.
Moleskin
- 2.5 miles toward Quad P.
- Addition of Bonnie Blairs to F3 Uno is definitely an improvement.
- Glad we were able to take shelter in the parking garage.
Announcements
- Quad P for February is a mile-a-day challenge. Jump on in if you haven’t already.
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