Wednesday, December 11
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Back to Ironclad

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Conditions: Perfect to get out and work off some of the Thanksgiving food.

PAX: 9

FNGs: None

DR PAX: None

Warmarama

  • SSH – 30
  • TTT – 15
  • Baby Arm Circles – 15 Each Way
  • Mountain Climbers – 20
  • Emperial Walkers

Grab coupon. Mosey to Top Floor of Parking Deck.

The Thang

All PAX line up in the middle of the parking deck. Perform an exercise and then run to the wall and back. Do the first exercise and the second and back to the wall. Keep building until you do all 5 exercises:

  1. Bupree Jump Overs x10
  2. Squat Press x20
  3. KB Swing x30
  4. Tricept Extentions x40
  5. OH Press x50

Grab coupon. Mosey down to next floor of Parking Deck.

Dora: One person performs the exercise while the other runs down the stairs to the bottom floor and back up. Then rotate to next PAX until all complete each:

  1. Merkins x50
  2. Big Boys x100
  3. Lunges x150
  4. LBS x200
  5. Curls x250

Mosey back to Flags.

On our six to finish it out.

  1. American Hammers x20
  2. Flutter Kicks x20

COT

And Whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.

Colossians 3:17
  • YHC encouraged the PAX to be thankful in all things. Focus on the blessings in your life.

Moleskin

  • It was awesome being back at Ironclad after a hiatus for Marathon training.
  • It was pointed out to that workout seemed a lot like IronPax.
  • YHC only got through half of the planned workout.

Announcements

  • Quad P for the month is Squats

F3 Important Links

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