F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

AMRAP Beatdown at Ironclad

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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. The F3 Credo is: Leave no man behind, but leave no man where you find him.

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WARMARAMA: 1 burpee oyo, side straddle hops 20 cadence, 1 burpee oyo, thru the tunnel 20 cadence, 1 burpee oyo, bat wings 10 cadence each (arm circles forward/backwards, steel claps, overhead claps), 1 burpee oyo, squats 20 cadence, 1 burpee oyo, Imperial Walkers 20 cadence, mosey around the fountain lake.

THE THANG: Four sets of 10 minute AMRAPS (as many rounds as possible)

Set One
4 burpees
8 merkins
12 Bonnie Blairs – count one leg
16 American Hammers 4-count
Run 50 yards and back
Rinse and repeat

Set Two
4 body count burpees
8 hand-release merkins
12 jump squats
16 LBCs 4-count
Run 50 yards and back
Rinse and repeat

Set Three
4 prison cell burpees
8 Carolina dry docks
12 Side-stradle hops 4 count
16 big boy sit-ups
Run 50 yards and back
Rinse and repeat

Set Four
4 Superman burpees
4 urkins/4 derkins
12 mountain climbers – count one leg
16 American Hammers 4-count
Run 50 yards and back
Rinse and repeat

 Four minutes of Mary dealer’s choice

CIRCLE OF TRUST:
Countarama – Namearama
Message about Chinese Downhill
Prayer

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