F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

COVID

0

5 PAX arrived to DDG ready to work with social distancing in mind. It was a beautiful 48 degrees.

Warmarama

  • SSH- 30IC
  • Arm Circles- 15Fwd/15Bwd
  • Imperial Walkers- 20IC
  • Through the Tunnel- 20IC

Mosey around DDG pond

The Thang

PAX completed the exercises below and completed a run in behind each set.

  • Circle Burp: 2 rotations

PAX Circle up and start chopping feet or doing high knees. Starting with the Q and going around the circle each PAX, one by one, calls out “down” and everyone drops and does a burpee. The circle burp is complete after each PAX in the circle has called “down”.

  • One Calls: 20IC

Start in Merkin/Plank position. 1 – Down; 2 – Hand Release; 3 – Up and hold; 4 – Floyd Mayweather Punch Right arm; 5 – Right arm down; 6 – Floyd Mayweather Punch Left arm; 7 – Left arm down; 8 (which would be the PAX count of 1, 2, 3, etc) – Full plank.

  • Van Gogh da: 20IC

Think lying down Abe Vigoda. On your 6, leg spread. Sit up while reaching as high as possible with one hand. Once the peak is reached, lower hand reaching forward and crossing over to touch opposite foot, reverso motion back down. Flip-flop and repeato other side. Harder variation: cross legs.

  • Inchworm: Across Tennis Court and Back

All PAX line up in a good form plank, inch hands forward as far possible, when you can’t extend any further, inch feet forward until you are back in a standard plank, and repeat until all PAX have moved across field/parking lot.

  • Dora 1-2-3: 100 Hand Release Merkins, 200 Big Boys, 300 Bonnie Blairs

Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints a designated distance and back.

Mary

  • LBC- 100IC

Recover

Back to the Flags

COT

F3 Important Links

  • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
  • Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
  • Twitter: @F3HamptonRoads
  • Facebook: F3HamptonRoads
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