Archives: Welcome Back MOAB

  • When: 20191226
  • QIC: Musket
  • The PAX: Musket, MOAB
  • 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

    F3 Hampton Roads