F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

#TheREEF Launch

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8 PAX made it out for the inaugural workout of our new AO, #TheReef. The ground was wet but spirits were not dampened.

Warmarama (IC) 

  • SSH – 25
  • Arm Circles – 15/15
  • Squat – 15
  • Through the Tunnel – 10
  • Burpee – 5

Indian run around the block and back to the flags.

The Thang

Rochamburpees:

With a partner, hold chillicut plant position and Rochambeau (Rock-Paper-Scissors) for the win. Winner does 1 Merkin, loser does 1 Burpee. For ties, both do Merkin. Rinse and repeat, each time adding 1 to reps until you reach 10.

Mosey to pond to for…

Elevens: 10 Big Boys , 1 Carolina Dry Dock invert reps by one keeping the total reps equalling 11.

Mosey quarter-way around pond for…

Escalator:

  • 10 jump-ups
  • 20 burpees
  • 30 incline merkins
  • 40 squats
  • 50 lunge-walks (or however many it takes to get to next quarter)

Mosey to flags for…

F3 Dice: Two dice with various exercises on them. Roll both, one die’s number = the other die’s reps. Run to wall between rolls (audibled to the corner near the pond because of the wet ground’s difficulty of navigation).

COT

[5] And he who was seated on the throne said, “Behold, I am making all things new.” Also he said, “Write this down, for these words are trustworthy and true.” [6] And he said to me, “It is done! I am the Alpha and the Omega, the beginning and the end. To the thirsty I will give from the spring of the water of life without payment. [7] The one who conquers will have this heritage, and I will be his God and he will be my son.

Revelation 21:5–7

F3 Important Links

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