F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

FAT AMY Ain’t Got Nuttin’ on Me!

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Conditions: Always 70 and Sunny

PAX: Submac, Gunner, Dreamliner, Marvel, Gas Station, Two-Wheel, Stick, Bobber

FNGs: None

DR PAX: None

Warmarama

  • Side Straddle Hops – In Cadence (IC), 30 reps
  • 5 Burpees – OYO
  • Through the Tunnel – 15 reps
  • Overhead claps – IC, 15 reps each way
  • Arm Circles – 10 reps each direction
  • Michael Phelps – 10 reps
  • 5 Burpees – OYO

The Thang – Fat Quacker (AKA modified FAT AMY WOD)

Round 1Round 2Round 3Round 4
50 Air Squats

10 Burpees

40 Side V-Sit Ups

– 20 each side

30 Lunges
10 Burpees

20 Coupon Swings

10 Burpees

10m Bear Crawl
10 Burpees

20 Coupon Swings

10 Burpees

30 Lunges

10 Burpees

30 Side V-Sit Ups

-15 each side

10 Burpees

50 Air Squats
Run Inner CircleRun Inner CircleRun Inner Circle Run Inner Circle

**Total 80 Burpees

Mary

WW1 – 75 reps

1x Run Inner Circle

COT

“Pain can often be temporary; but disappointment in pleasure gives rise to emptiness…not just for a moment, but for a life”Ravi Zacharias

  • Temporary pain that is associated w/ following God’s way/standards/plan will lead to enduring pleasure.
  • Temporary pleasure that is pursued as an end will lead to long term disappointment and pain.

Moleskin

  • Quote of the day by Two Wheel: “I remember when I was 35. I still have shoes from back then!”
  • If the WWII generation is the “Greatest Generation” is it because they grew up doing WWI sit-ups? I think there is something here?

Announcements

  • Memorial Day Murph is a go! Check FB (F3 Hampton Roads) or f3rva.org for details
  • Stink Hill Saturday beatdown is moving to VA Beach. Contact Funny Car or look at FB for more info.

F3 Important Links

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