F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Musket’s 1 Year Anniversary

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Conditions: Definitely starting to cool down.

PAX: 4 HIMs

FNGs: None

DR PAX: None

Warmarama

  • SSH – 30
  • TTT – 15
  • Emperial Walkers – 15
  • Baby Arm Circles – 15 Each Way

Run around the pond end at the tennis courts.

The Thang

Dora with Coupons:

  1. Man Makers – 50
  2. Overhead Press – 100
  3. Merkins on Coupon – 150
  4. KB Swings – 200
  5. Squats with Coupon

Elevators

  1. Big Boys x10
  2. Reverse Lunges x20
  3. Curls x30
  4. Bench Press x40

Abs

  1. American Hammers
  2. Flutter Kicks

Announcements

  • November 9th Convergence – F3HamptonRoads 3rd Year Anniversary is just around the corner. We launched on Nov. 6, 2016. We will have our anniversary convergence on November 9 at Mt. Trashmore.
  • QuadP for the month is Big Boys.

F3 Important Links

  • Q Schedule: Just sign up. We can help you prepare.
  • Quad P: “Priorities’ Pointless Periodic Priority” aka Monthly Challenge
  • F3 App: Available on Google Play or Apple App Store. This is the one-stop shop for all things F3 Hampton Roads. Download it and get connected. (Note: The app is a separate account from f3rva.org but the username and password can be the same).
  • Twitter: @F3HamptonRoads
  • Facebook: F3HamptonRoads
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