F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Going the Social Distance

0

Conditions: Weather: great; Society: iffy.

PAX: 11 (quickly broken into groups of 8 & 3)

FNGs: None

DR PAX: None

Warmarama

  • SSH – 30
  • Nancy Kerrigans – 10/10
  • TTT – 10
  • Big Sexy – 10 each

Mosey to parking deck, bottom floor…

The Thang

Catch Me if You Can: Partner up (with someone of equal running level); moseys ahead while other drops for 5 Burpees then catches up and flapjack; all the way to the top of the garage.

Mosey back down to the bottom floor.

Ladder: 20 reps of level 1, then do #1 & #2, adding level each time. Run up ramp, to wall and back between levels

  1. SSH
  2. LBC (4ct)
  3. Squat
  4. Merkin
  5. American Hammer (4ct)
  6. Reverse Lunge (4ct)
  7. Burpee

Because any ladder you climb you have to climb back down, but this time each exercise was assigned to a PAX and all other PAX did said AMRAP until assigned PAX finished. The PAX completed all 7 exercises once through in reverse.

Mosey back to pond.

At each culvert, perform the following set (10 each), then mosey, high skip, and AYG sprint (after the first, second and third sets) to next culvert

  • Irkins (IC)
  • Step-Up
  • Big Boys.

Mary

Dealer’s Choice, AMRAP for 30 seconds:

  • Freddy Mercury
  • Alabama Prom Dates
  • Flutter Kicks
  • **one other one YHC forgot**
  • American Hammer
  • Boxcutters
  • Superman
  • Penguin Crunches

COT

God is our refuge and strength, a very present help in trouble. Therefore we will not fear though the earth gives way, though the mountains be moved into the heart of the sea (ESV)

Psalm 46:1–2
  • YHC reminded the PAX that these difficult times especially, God is not only present but VERY present, and to lean on him.

Moleskin

  • This workout was Livestreamed as by Dreamliner. See the Facebook group to follow along or share it with others.
  • Any modifications that the Gunner-Buoy-Bachelor Pad side of the workout will have to be filled in by Gunner. He said it was “the same, but harder,” whatever that means.
  • It was nice to see that Airwolf, Space Monkey, Splint, and Catapult (among others) were following along in the live stream.

Announcements

  • AOs are operating as usual, with a 10-PAX max cap.
  • There will be a quarantine-long daily challenge. Look for the link coming out soon.

F3 Important Links

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