F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Sweat and Sandy at Ignite

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9 Brave Pax showed up for a epic beat down at Ignite. The Pax welcomed an FNG Mayhem. Pax paid tribute to the Military Vets and Police Officers who have committed suicide. On average both professions lose 25 people a day.

Warmarama: 25 of each Side Straddle Hop, Merkins, Imperial Walkers, Air Squats, Through the Tunnels, Hill Billy Walkers.

The Thang: 25 of each Exercise. After each set the Pax ran 25 yards and back. Each set was done twice.

Burpees, Lunges, Big Boy Sit ups

Merkins, Jump Squats, 4 counts American Hammers

Pull-ups, Carolina Dry Docks, Pistol Squats, 1 Minute Plank Holds

Wide Grip Merkins, Bonnie Blairs, V-Ups

Diamond Merkins, 4 count Air Squats, Leg Lifts

COT: Countarama, Namearama, Reading of Isaiah 53:3. Pax discussed the importance reaching out to those around us. And the fact that we do not always know what others are going through. After that welcomed Mayhem.

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