F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Big Numbers at IronClad!

0

Warm-A-Rama

SSH

Arm Circles (Little, Big, Overheard)

Imperial Walker

Through the Tunnel


The Thang –

Repeating sets. All exercises OYO and single count, transition as group around the pond, starting at planter:

5 – Burpee

Bear Crawl (from planter to stairs 50 Yards)

20 – American Hammer

Run to Planter/Stairs

10 Sets for a total of 50 Burpee and 200 American Hammer

10 – Mercans (Mix in Urcans, Dercans, Close and Wide)

Lunge Walk to Stairs/planter

20 – Squats

Run to Planter/Stairs

10 Sets for total of 100 Mercans and 200 Squats

15 – Dips

Backward Run to Next Planter (100 Yds)

10 Big Boys and 10 Leg Lifts

Run to Next Planter

10 Sets for total of 150 Dips, 100 Big Boys and 100 Leg Lifts

Mary till 8am. Freddy Mercury, LBC, Side Planks, Low Planks, 100s, etc…

COT and Verse of the Day:

James 1:2-8

Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind. That person should not expect to receive anything from the Lord. Such a person is double-minded and unstable in all they do.

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