Wednesday, November 25
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Death by Suicides

0

5 men including one FNG showed up to finish off the quarantine week strong.

  • COP
    • SSH x 20
    • IMW x 10
    • Helicopters x 10
    • Arm Circles small x 10, big x 5, reverse
    • HRM x 10
    • Flutterkicks x 20
    • Alternating lunges x 10
  • Blackjack
    • Start at one end of basketball court, do 1 ‘merkin then run to other end of court then do 20 LBCs, then run back to starting point repeat with 2 ‘merkins and 19 LBCs.
    • Repeat until you finish with 20 ‘merkins and 1 LBC.
  • Suicides – mosey to the big parking lot for some death by suicides
    • Round 1 – starting from the curb, run to 1st island, then to starting point, run to 2nd island then starting point, run to 3rd island then starting point
    • Round 2 – run to 3rd island first, 2nd island and 1st island
    • Round 3 – bernie sanders to 1st island, 2nd island and 3rd island
    • Round 4 – bernie sanders to 3rd, 2nd and 1st islands
    • Round 5 – 5 burpees at each island
    • Round 6 – 10 jump squats at each island
    • Round 7 – 10 carolina dry docks at each island
    • Round 8 – 10 alternate lunges at each island
    • Round 9 – 5 burpees at each island
    • No time for round 10
  • Mosey to flag, numberama, namerama, Spit took us out.
  • Notes:
    • It was good to get out and get some F3 workout in. YHC was slacking last week. Hard work was put in by all.
    • Please welcome Cleveland to Daville.
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