Conditions: Frosty but no wind.
PAX: 2
FNGs: None
DR PAX: None
Warmarama
- SSH – 30
- TTT – 15
- Emperial Walkers – 15
Mosey around the pond and finish at the first swing.
The Thang
60 Second AMRAP: 60 second AMRAP at each swing and then run to the next swing. 10 Burpees at every dock.
- Merkins
- Squats
- Flutter Kicks
- Leg Lifts
- American Hammers
- Plank Jacks
- Shoulder Taps
- Big Boys
- Lunges
- Carolina Dry Docks
Mosey to the planter.
- Step Ups
- Dips
To the Picnic Tables.
- Penguin Crunches
- LBCs
- Box Cutters
Finish out with 2 minutes of AMRAP squats.
Announcements
- No workout on Christmas Day; all other workouts Christmas week are normal as scheduled.
- New Year’s Day Convergence: 7am @ Bear Country (Western Branch Middle School). Games will be played.
- Quad P for the month is an increasing number of Squats. It’s not too late to get in on it, but it may be too late to win: current single-day record is Funny Car with 1,100.
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