F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Garage Warmup and Beatdown

1

10 Pax brave the chilly 74.9 Degree morning (we had to round up to get 75) for an easy beat down. The chill left us pretty quickly and luckily the temp got to 75 not long into the Warm-a-rama.

Warm-a-rama

Side Straddle Hops
5 Burpees OYO
Imperial Walker
Sub Mac Suggests 5 Burpees
Through the Tunnel
Voice in my head tells me to do 5 Burpees
Mercans
Why not finish it out with 5 Burpees?

Indian run the long way to the parking garage we haven’t gotten kicked out of yet

The Thang:

20 Alternating Shoulder Taps
Run up the ramp
15 Carolina Dry Docks
Run to next ramp
15 Mountain Climbers
Run up the ramp
10 Mercans
Run to next ramp

Long DORA, Splitting up the run. Up the incline then down the stairs on the next set
50 Burpees
100 Mercans
150 Plank Jacks
200 Lunges
250 Squats
300 LBC

Slow Mozy up the ramp
10 Single Count Mercans
Carioke the flat
10 Leg Lifts
Run Backward to top of deck
10 Flutter Kicks
Down the stairs and to the flags

With Coupons, some PAX got some Extra Credit Curls
Ring of Fire doing 10 Curls, and LBCs while you wait
Go to 15 Curls and Mercans/Plank while you wait
10 Coupon Rows
10 Curls
10 Tricep Press
10 Curls
10 Chest Press
10 Curls

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