F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Death by Burpees at Ironclad

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F3 Disclaimer and Covid-19 Disclaimer

WARMARAMA

Side Stradle Hops 20 cadence, Through the Tunnel 20 cadence, Arm circles forward 10 cadence, Am Circle backward 10 cadence, Squats 15 cadence, Michael Phelps 10 cadence, Imperial Walkers 10 cadence, Side Stradle Hops 20 cadence, Mosey around the Fountain.

THE THANG

SET 1

5 burpees OYO (on your own)

20 American Hammers cadence

5 burpees OYO

20 Bonnie Blairs single count (10 each leg)

5 burpees OYO

15 Carolina Dry Docks cadence

5 burpees OYO

20 Monkey Humper cadence

5 burpees OYO

Run to the next station and back

SET 2

5 Superman burpees OYO

20 LBCs cadence

5 Superman burpees OYO

20 Jump Squats single count 

5 Superman burpees OYO

20 Dancing Bears cadence

5 Superman burpees OYO

10 Pickle Pounders cadence

5 Superman burpees OYO

Lunge walk to the next station, run back

SET 3

Body Count burpees OYO

25 WWIIs

5 Body Count burpees OYO

20 Bobby Hurley’s single count

5 Body Count burpees OYO

20 Penguin Crunches cadence

5 Body Count burpees OYO

20 Overhead Claps cadence

5 Body Count burpees OYO

Bear Crawl to half way to the next station, run the rest of the way and run back

SET 4

5 Prison Cell burpees OYO

20 Alabama Prom Date cadence

5 Prison Cell burpees OYO

20 Jump Squats single count

5 Prison Cell burpees OYO 

20 Freddy Mercuries cadence

5 Prison Cell burpees

20 Side Stradle Hops cadence

5 Prison Cell burpees

Walk/run backyards to the next station, run back

SET 5 

5 Mountain Climber burpees OYO 

Dealer’s choice (no burpee, between 10-25 reps)

5 Mountain Climber burpees OYO

Dealer’s Choice 

5 Mountain Climber burpees OYO

Dealer’s choice 

5 Mountain Climber burpees OYO 

Dealer’s choice 

5 Mountain Climber burpees OYO 

Dealer’s Choice

Dealer’s Choice

BLIMPS – 6 burpees, 6 LBCs cadence, 6 Iron Mikes cadence, 6 merkins SC, 6 plank jacks SC, 6 SSH cadence

4 burpees

135 Burpees completed 

CIRCLE OF TRUST

Namearama Countarama

Funny Car shared with the PAX that Tuesday is the second anniversary of his father’s passing. This was the Verse of the Day from his Bible App the morning his father passed away. 

Galatians 2:20. “My old self has been crucified with Christ. It is no longer I who live, but Christ lives in me. So I live in this earthly body by trusting in the Son of God, who loved me and gave himself for me.”

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