Monday, September 16
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny
»»Three Complex and a Merkin

Three Complex and a Merkin

2
By on Richmond, VA
  • When: 07/15/20
  • QIC: Mudface
  • The PAX: Bulkhead, Corned Beef, Opus, No Idea, Trout, Spit, Rounders, Yardsale, Mudface

COP

  • SSH
  • Arm circles
  • Don Quixotes

The Work

3minute merkin

10 minute AMRAP

Gorilla Complex

  • 8x Bicep Curls
  • 8x High Pulls
  • 8x Military Press
  • 4x Tricep Extensions
  • 8x Push-ups
  • 80% sprint to curb and back

2 minute merkin

10 minute AMRAP

Bear Complex

  • 1 burpee
  • 1 two hand clean
  • 1 front squat
  • 1 over head press
  • 1 back squat
  • Add 1 rep each round

1 minute merkin

5 minute AMRAP

  • Demon crusher
  • Sit and press
  • Chest press

Numberama

Namearama

Opus took us out

NMS

YHC has not seen his F3 brothers since the Quarantine began. So when the chance came to post and lead came up he could not let it pass. Three months and an internet connection lead to the timed single merkin.

Strong work was put in by all

It was an honor to lead

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2 Comments

  1. Spit on

    First off Welcome back MudFace!! You have been truly missed in PAX over the last couple of months. Second what a smoker. I’ll be feeling that one tomorrow!

    SYITG!!

  2. Corned Beef on

    Welcome Back Mudface! It is always a smoker when you break out your timer and list in a ziplock bag! I look forward to more workouts with you in the gloom!…Cheers, CB